5 exercises for a perfect body and a certificate for free!

Together with the “Perfect Body School #Sekta” in Novosibirsk, we are giving away three certificates for free classes for 9 weeks, and we are also sharing the secrets of an ideal figure. Leave a comment under this article and get your own course with a team of professionals as a gift.

There are almost as many weight loss methods as there are those who want to lose weight. It seems already difficult to come up with something new. But lately we have been hearing every now and then – do you know what #Sekta is? Have you already been to the “Ideal Body School”? Woman’s Day decided to figure out what this new fashionable direction is, and how it is possible to achieve impressive results. Our correspondent went to the Novosibirsk branch of the club.

First, it turned out that you shouldn’t be intimidated by the name “#Sekta”. This open-air club is nothing strange, and cute girls come to classes, wanting to be fit and slim. The Novosibirsk branch is still very young; the opening took place on November 1.

“From the very beginning, we tried to create the right atmosphere in our school – friendly, positive and inspiring,” says Yulia Gazizova, curator-trainer. – The group is replenished with newcomers every month, but many students are “old-timers” and continue to train here from the very beginning.

Classes are held 6 days a week, plus constant chatting and in real life. In addition, the organizers try to arrange joint meetings on the day off, the so-called Sunday “snacks” and trips to interesting places. So the communication of students goes beyond the relationship of colleagues on the rug and develops into something more – like in one big and friendly family. There are many creative and interesting people among the students, with everyone there is something to talk about and what to discuss. Communication in a group is an important part of training, so it is always warm and cozy in class, you are among your own.

There are no age restrictions – young girls, young mothers, and older women come to study. There are separate programs for men and for those who are very heavy. By the way, one of the most important components of success is proper nutrition.

Every week open trainings are held at the branch for everyone, where you can try a set of exercises for yourself. The workouts themselves are intense and rather difficult, but if you don’t try, you will never know what you are capable of. Especially for our readers, we asked the trainers of the Ideal Body School to reveal the secret and share several exercises for a beautiful figure.

How to enter the competition and win a certificate for free classes – read on page 3

5 magic exercises for a perfect body

This is a widespread, complex exercise that involves many muscle groups. Due to the fact that the top and bottom of the body are alternately loaded, the maximum intensity is achieved. The front and back of the thigh, gluteal muscles, rectus abdominis muscles, biceps, pectoral muscles, back muscles work.

Performance:

Deep squat – the legs are slightly wider than the shoulders, the knee angle is 90 degrees, the pelvis is laid back, the thighs are parallel to the floor. Knees clearly above the heels, do not fall inward, weight on the heels, back straight.

We put our hands on the floor a little wider than the shoulders, throw our legs into the bar from straight arms (the pelvis does not fall through and does not stick out, the lower back does not bend), we perform push-ups.

We jump with our legs to the arms (legs are wider than the arms, be sure to full foot, keeping the angle at the knees 90 degrees), return to the squat and jump out, with our arms we stretch up. We land on bent legs, shock absorbers.

If you find it hard to jump, you can do everything with a step and, for example, a little faster, but without push-ups. Start with 15-20 times.

This exercise involves the front and back of the thigh, gluteal muscles, rectus abdominis muscles, biceps, pectoral muscles, back muscles.

Performance:

We stand at the edge of the rug, do a squat (knee angle 90 degrees), roll back over the rounded back, throwing straight legs over the head.

We energetically unwind and jump up. We land on a full foot and squat. From this position, we roll onto our backs again.

In rollback, it is very important to gently lower yourself onto your back, do not try to do it faster, do it skillfully. Also start with 10-20 times.

3. Mountain – Mountain Climbers (climbers)

The exercise perfectly works out the muscles of the arms, rectus abdominis muscles, back muscles, buttocks, and leg muscles.

Performance:

Plank with straight arms, palms strictly under the shoulders, the pelvis is twisted, does not stick out and does not fall through, the back is straight, we do not bend the lower back, the legs are together. As quickly as possible, alternately pull the bent leg to the chest, without touching the floor. Change the legs energetically, at a fast pace.

Do not forget about breathing, it should match the rhythm of your running. If you’re having a hard time, you can move on to steps.

This exercise uses the muscles of the arms, rectus and oblique abdominal muscles, buttocks, and leg muscles. If you have sore wrists, you can do an elbow plank.

Performance:

Plank with straight arms, palms strictly under the shoulders, the pelvis does not stick out and does not fall through, the back is straight, we do not bend the lower back, the legs are together.

On the count of “one” on the inhale with a jump, we put our legs apart, wider than the shoulders, on the count of “two” on the exhale, we return to the starting position.

IMPORTANT: the pelvis is twisted, the lower back does not bend, look forward. Start 50 times.

5. High Knees (running with high knees)

Such a run, without exhausting us unnecessarily, ideally warms up the body. Running works great for breathing.

Performance:

We run in place, raising our knees as high as possible. The body is tense, we help ourselves with our hands (hands go in the opposite direction). Try to put your foot from toe to heel, alternate your legs as quickly as possible, but do not bring your knees above parallel with the floor. Try to tighten your stomach, straighten your body. It is recommended to run only in sneakers with a well-fixed ankle. Start 100 times.

If you have contraindications to performing these exercises, be sure to consult with your doctor and perform replacements for the same muscle groups.

Now the opportunity to study internally (and for free!) In the “School of the ideal body # Sekta” has appeared for the readers of Woman’s Day. If you want to lose weight, achieve ideal forms, become beautiful, doing this author’s technique, take part in our competition!

  • Write in the comments why you want to get into the “School of the ideal body # Sekta” and, perhaps, the editorial staff will choose your story.
  • Three lucky winners will go to study at the “School of the ideal body # Sekta”, which is located in Novosibirsk near the Gagarinskaya metro station in the Soccer Arena sports complex, where they will train for 9 weeks.
  • The stories of our winners about how the training is going, what results they have achieved, what secrets of losing weight have learned, we will publish on our website.

The competition will run until March 16 inclusive. We will summarize the results on Tuesday, March 17.

Best of luck!

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