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Better Than Nothing: How 30 Squats a Day Will Change Your Body Shape
How to get in shape without sweating during training? Toma Belyavskaya, blogger (@tomabloom), headliner, trendsetter, author of the postpartum recovery marathon, mother of two, shares her experience and recommendations.
I can’t, I don’t want, there’s no time
Exercise helps to tone the figure, but not everyone manages to make sport a part of their life. Due to the intense rhythm and work that takes a lot of energy, there is no desire to go to a fitness club.
Toma Belyavskaya and the contradictions that prevent women from succeeding in the struggle for beauty
Someone’s financial resources do not allow them to purchase a gym membership. A separate category is mothers with small children. There is no one to leave the children with, or the babies are still breastfed and the mother cannot devote time to training outside the home. Some may be just lazy, this is normal. And don’t forget about the pandemic and the presence of a logical fear to train in a specialized place.
The result is apathy. There is no faith in yourself, in your strength, there is no faith in what will happen.
Very little is required of you
When the task is to tighten the shape, 10 minutes a day at home is quite enough, and after 3 months you will not recognize your body.
Sport is an important component of health, and its share in weight loss is 30%. Needless to say, 70% of weight loss success comes from eating right. But if you have already given up on regular burgers, drinking apple tea instead of tossing five tablespoons of sugar in a mug, and the butt still looks like a coronavirus molecule, and not like a smooth bowling ball, then squat.
Squat
Start with 30 squats a day and 50 glute bridges. It will take less than 10 minutes.
Glute bridges can be done while lying on the bed in front of the TV.
The most valuable thing about this approach to training is your ongoing healthy psychological state. You do not feel unhappy with the need to fulfill the next “must” in your life. After a week of performing such simple actions, you will understand that the body is used to it.
Take Supplements
Gradually add 5 squats and 10 bridges. Goal: Get to 50 squats and 150 bridges. These exercises will take you 10 minutes of your life, and your body will greatly surprise you with a transformation.
Often, after a little physical activity, a person is easily ready to make an additional approach, since he feels a surge of energy due to the hormone endorphin.
I say this with complete confidence because with such “lazy” approaches to sports, 3 months after the first birth, I simply did not recognize my body!
Before the start of classes, I took a photo of the “before” figure. It was a postpartum figure that you can’t look at without tears. After 3 months, I had toned buttocks, beautiful and firm. In my blog I shared a before / after photo with the girls. This made a splash.
How the body changes
When the body is mobile, it is already performing physical activity and wasting energy, that is, calories. Even blinking requires energy, albeit insignificant. Squatting is a complex exercise, the body spends more calories on it. The average person weighing 60 kg will spend about 15-20 calories when doing 30 squats. But this is not yet the most beneficial effect of this exercise.
Squats strengthen not only the lower body: the quadriceps and hamstrings, calf, gluteal muscles, but also include the rectus and oblique abdominal muscles, as well as the back extensor muscles. Due to this, even underutilized muscles are saturated with blood and tone up. Thirty squats are enough for the body to release endorphins, adrenaline and other hormones that speed up the metabolic process.
The glute bridge trains the calf muscles, core muscles, hamstrings, hips, and glutes. With the correct execution of this exercise, the press works and the priests are pumped.
Why does it work
Ease of exercise, the ability to do it anywhere at any time, and regularity are the three secret ingredients to success.
When classes do not require super-efforts from a person, fraught with breakdowns, it works.
Regular exercise relieves stress and improves mood. As a result, self-esteem rises, because we see that we are quite capable of performing these simple exercises and not giving up. The body is changing, and all this cannot but rejoice. The quality of life improves, vitality rises – all this gives us self-confidence.