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- Getting ready for the summer. Fitness
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Getting ready for the summer. Fitness
It’s already March, which means it’s time to pull yourself together, force of will into a fist and prepare your body for the open season! We continue the project “Getting ready for the summer!” Read the recommendations of the coach of the wellness club “Aphrodite” Olesya Lyshchik.
Remember that a slim and beautiful body is 70% nutrition and 30% active (physical) part of your life. Therefore, we completely revise our diet. We include slow carbohydrates (cereals, cereals), lean meat, fish, low-fat dairy products, eggs, low-fat cheese, olive and flaxseed oil, nuts, a lot of vegetables and more than 2 liters of water per day. We exclude from the diet: bread, sweets, flour, rich food, fatty and fried foods, smoked meats, semi-finished products, carbonated water, sugar.
We exclude from the diet: bread, sweets, flour, rich food, fatty and fried foods, smoked meats, semi-finished products, carbonated water, sugar
An amazing result, of course, can be achieved by combining proper nutrition with physical activity. Competent workouts, the correct combination of cardio load with strength exercises will allow you to lose extra pounds in a short time. The procedures for getting rid of cellulite and reducing body volume included in your program will also help to achieve good results: roller massager, infrared pants / blanket, cedar barrel, Finnish sauna. These procedures remove excess fluid from the body, cleanse toxins, toxins and salts, and reduce subcutaneous cellulite. You can use such procedures in … It’s easy to be beautiful and healthy with “Aphrodite”!
The right combination of strength training and cardio will help you get the results you want. Before you start doing strength exercises, you need to warm up the body, joints and ligaments. To do this, you need to do a cardio load within 15 minutes (brisk walking, running, exercise bike, ellipse, etc.). Then do joint gymnastics for 5-7 minutes and after that proceed to the main workout.
An example of strength training for pumping the buttocks:
1. squats + lunges in motion 4 sets of 25 times;
2. Bulgarian lunges (hind leg on a hill, on a chair, for example) + deadlift 4 × 20;
3. plie + “frog” (jumping forward in motion) 3 × 20;
4. swing the leg up in a 4 × 50 position on all fours;
5. “bridge” (lifting the pelvis up in the prone position) 3 × 50.
After strength training, you need to do 30-40 minutes of cardio at a calm pace! No need to run! At the end of your workout, cool down and do a good full-body stretch for 15-20 minutes. And remember, dear ladies, that a beautiful and healthy body is, first of all, a proper balanced diet and regular physical activity! Good luck to you!