Lose weight by summer: tips from professional fitness trainers

“FizKult”, multitrainer: instructor of group programs, gym, personal trainer of the 1st category, curator of the direction of Outdoor-programs.

Height Weight: 157 cm, 47 kg.

How many years in sports? I have been working as a trainer for 6 years, before that I was engaged in dancing for another 10 years.

Marital status: She is married and has a 2-year-old son.

Favorite dish: curd casserole with cherries. The recipe is very simple: oat flour, eggs, sahzam, a little milk, low-fat cottage cheese and lots and lots of cherries. It is baked in the oven, it turns out incredibly tasty, aromatic and most importantly – without harm to the figure!

Hobbies: I really love what I do, that’s why my work is my hobby! I try to develop myself in different directions, I run a fitness blog, where I share my experience and advice with my readers. Fitness and sports are my lifestyle, my job, my hobby and my love.

Favorite body part: buttocks and shoulders.

How to get it in shape by summer? Squats and lunges are basic exercises for building a rounded, firm butt. They can be performed both with a barbell and with dumbbells. In these exercises, it is very important to maintain the correct technique: the knees should not go beyond the line of the toes, the pelvis should be pulled back as much as possible, go down to an angle at the knees of 90 degrees or slightly lower, the muscles of the abdomen and back are tense, the shoulder blades should be brought to the center, the shoulders should be back and the chest open … Be sure to press on your heels, mentally contracting and stretching the buttocks.

It is necessary to lift from the contraction of the buttocks, exhaling. My favorite exercises are the gluteal bridge with a barbell: the shoulder blades lie on the bench, the barbell lies in the lower abdomen, be sure to hold it with our hands! The feet are slightly wider than the pelvis. We begin the movement, twisting the pelvis, and squeeze the buttocks as much as possible, while trying to avoid deflection in the lower back, as well as sudden movements due to inertia. Then slowly lower the pelvis down, stretching the buttocks. The second exercise is Good morning: we put a barbell with a light weight on our shoulders, the feet practically stand together, with a perfectly straight back, we flex the body and bend forward, while the pelvis is maximally retracted, the knees are slightly bent. Stretching the buttocks is essential in this phase of the movement. As in the previous exercises, we return to the starting position, shortening the buttocks as much as possible. The main principle is concentrated work on stretching and contracting muscles. Add these exercises to your workout, follow the technique, and you are guaranteed a beautiful buttocks!

What should not be done in the first days at the fitness club? I would like to advise all newcomers to the fitness club to devote all their energies to mastering the correct exercise technique! Your result directly depends on this. And I also advise you not to be shy: often beginners think that everyone is looking at them only, but this is not so, believe me! Let your workouts be competent, regular and bring the cherished results!

Fitness-Friend, gym and group instructor.

Height Weight: 157 cm, 52 kg.

How many years in sports? 7 years of passion for “iron”.

Marital status: Single.

Favorite dish: borscht.

Hobbies: photography, charity.

Favorite body part: buttocks.

How to get it in shape by summer? Squats and lunges: basic exercises – everything is in the head! Leg workout once a week. I do a set, 4×16 and 4×25 lunges on each leg.

What should not be done in the first days at the fitness club? Often, having come to the hall, everyone wants everything at once, and even without any extra effort. They torture 1 kg dumbbells for an hour and expect supernatural results in a week. In the first days we study the technique, get acquainted with the simulators and that’s it! You should not come and grab everything, the main thing is to remember that sport should not harm, but should be a faithful companion on the way to the goal.

X-Fit Premium, master trainer of aquatic programs, CCM in swimming, CCM in athletics.

Height Weight: 171 cm, 55 kg.

How many years in sports? From the age of 4 she was engaged in rhythmic gymnastics, then swimming and soon athletics. I go in for sports to this day.

Marital status: married.

Favorite dish: salmon and fresh vegetable salad.

Hobbies: psychology, reading books.

Favorite body part: legs and buttocks.

How to get it in shape by summer? With the help of swimming, you will gain a good muscle corset in the necessary places and adjust your figure. You should start practicing in the pool with exactly one chosen style, for example, breaststroke, and then combine exercises, adding other styles (for example: arms – breaststroke, legs – crawl). Swimming on the back is very useful (crawl on the back), for a start, use special equipment for swimming with this style (for example: while lying on your back, stretch your arms straight and hold on to the swimming board, your legs work as a crawl, shoulder blades together, your back is straight, do not forget to relax your neck) …

What should not be done in the first days at the fitness club? If you are visiting the pool for the first time, then be sure to contact the instructor, from him you will learn a lot of interesting things about swimming in the pool and the correct technique. Many people can swim, but only a few can swim correctly. In the first lessons, try to relax your body, it is very important to remove tension.

“FizKult”, personal trainer of the gym, master of sports of international class in powerlifting (powerlifting) IPF, elite in powerlifting and bench press AWPC, absolute champion and world record holder in bench press, champion and record holder of Russia, Europe, Eurasia in powerlifting …

Height Weight: 160 cm, 52 kg.

How many years in sports? 16 years: 7 years – music school, class of choreography: classical, ballroom dancing, 2 years – sports dancing, 7 years – powerlifting.

Marital status: there is a second half.

Favorite dish: turkey escalope.

Hobbies: sports, active rest.

Favorite body part: deltas.

How to get it in shape by summer? The main deltoid exercise is the standing / seated military press, shoulder abduction and reverse butterfly exercise.

What should not be done in the first days at the fitness club? I recommend to beginners, if they are in the gym for the first time, be sure to go through the first lesson with a trainer! And, of course, if a person has no experience, then at first it is necessary to study under the supervision of a professional.

“Mamba”, Zumba-fitness instructor.

Height Weight: 163 cm, 55 kg.

How many years in sports? I have been involved in sports since my school years (basketball, running competitions, gym, step, tabata and, finally, my favorite zumba).

Marital status: Single.

Favorite dish: grilled salmon steak with lemon juice.

Hobbies: psychology, fiction, fantasy.

Favorite body part: booty.

How to get it in shape by summer? Regular exercise 3 times a week (squats and lunges with weights, back swings on all fours, back and side swings).

What should not be done in the first days at the fitness club? Stop abruptly during exercise. In Zumba classes, you must have comfortable sports shoes with shock absorption, proper breathing, during the lesson it is allowed to drink water (in small quantities). Since the sessions are designed to be fun, absolute repetition of the trainer’s movements is prohibited. To move in pleasure is the essence!

“Alex Fitness Chekhov”, personal trainer of the gym.

Height Weight: 158 cm, 50 kg.

How many years in sports? About 5 years old, but I started to study competently 2 years ago.

Marital status: Single.

Favorite dish: Greek salad, various fish and lean meat dishes.

Hobbies: fitness, reading, music, self-development and personal growth.

Favorite body part: all.

How to get it in shape by summer? You need to develop all muscle groups, because each muscle is responsible for certain movements in the human body, and imbalance should not be allowed. Focus on lagging muscles. It is worth performing basic multi-joint exercises and isolating, working on simulators, with free weight and with your own body weight.

What should not be done in the first days at the fitness club? In the early days in a fitness club, you should not immediately perform complex multi-joint exercises with free weights. Pay attention to strengthening the muscles of the core and, if possible, start exercises on single-joint simulators, or with your own body weight, as well as establish a balanced diet and sleep duration to restore the body.

“Olympia”.

Height Weight: 166 cm, 55 kg.

How many years in sports? Work in a fitness structure – 10 years, sports – 30 years.

Marital status: married.

Favorite dish: rolls.

Hobbies: reading.

Favorite body part: back.

What should not be done in the first days at the fitness club? Grab the weight, trying to pump up the buttocks, which will tear your back. Jump on the steppe, not observing safety precautions, which will tear your lower back. Many people swing their priests by the summer, or better – swing their backs! A healthy back – an active summer – happy experiences – and you’ll be throwing your baby up playfully!

“SportCity”, group program instructor, personal trainer.

Height Weight: 173 cm, 57 kg.

How many years in sports? I have been in fitness since 2011, and I have been involved in sports since childhood.

Marital status: Single.

Favorite dish: many different, I like to eat deliciously.

Hobbies: I embroider, read and watch TV series.

Favorite body part: butt and chest.

How to get it in shape by summer? The main thing is not to be lazy and start practicing: elementary attacks (split), plie, deadlift.

What should not be done in the first days at the fitness club? Take a lot of weight right away. The main thing is that if you come to work out in the club, get the right shoes and it is better to start with a personal training session so that the trainer will tell you how to do each exercise correctly and how to work with simulators correctly. In the course of your studies, he will make the right workout for you and prescribe the necessary exercises.

“Fitness-Friend”, fitness instructor of group and personal programs.

Height Weight: 164 cm, 55 kg.

How many years in sports? Dancing activity from 8 years old, fitness – from 18 years old.

Marital status: workout!

Favorite dish: curd charlotte.

Hobbies: travel, pole dance, crossfit, other dance styles.

Favorite body part: Press.

How to get it in shape by summer? 1. Hold the plank position for 15 seconds, then lower your knees and rest for 5 seconds. Only 10 repetitions of 15 seconds. 2. We lie down on the left side, legs at an angle of 30 degrees to the body. Leave your left hand on the floor and place your right hand behind your head. 3. Lie on your back: straight arms behind your head, legs extended. The shoulders and legs are off the floor. We hold this pose for 15 seconds, and then we perform a flip of the body on the stomach. 4. Lie on your back, arms at your sides. The knees are bent, the feet touch the soles of each other. Now we raise our legs towards the ceiling and lift the ass off the floor. We return to the starting position. Only 15-25 repetitions.

Rest for 30 seconds between exercises. Perform each exercise in two sets. Include these abdominal exercises in your complex 2-3 times a week, and in a month you will notice a tangible result!

What should not be done in the first days at the fitness club? Ignore induction from an experienced coach. Don’t be afraid to ask questions, voice your desires and goals for work in the gym or aerobic room. The main thing is to start. If you exercise regularly, you will soon be drawn in and will no longer imagine your life without physical activity. The body will become fit and slender to the envy of everyone. But do not forget about nutrition – this is 80% of success in losing weight.

“FizKult”, personal trainer of the 2nd category, instructor of group programs, head of a dance studio.

Height Weight: 162 cm, 61 kg.

How many years in sports? I have been dancing since 7 years old, work experience in the field of fitness 2,5 years.

Marital status: Single.

Favorite dish: meat, cottage cheese and chocolate.

Hobbies: dancing, traveling.

Favorite body part: buttocks.

How to get it in shape by summer? Do Bulgarian lunges. Starting position: stand with your back to the support and put the lift of your right leg on it. Bring your left leg forward as far as possible. The back is straight. Exercise: keeping the body motionless, bend the supporting leg at the knee, dropping into a deep lunge (up to an angle of 90 degrees, the thigh of the front leg should be parallel to the floor). Return to starting position. During the exercise, the entire load falls only on the front leg. The gluteus maximus muscle, quadriceps, soleus, adductor are included in the work. The body automatically considers this position unstable and instantly activates the stabilizing muscles. One of the benefits of this exercise is its simplicity. It can be performed both in the gym with dumbbells, a barbell, and at home without weights.

What should not be done in the first days at the fitness club? Do it yourself. I advise beginners to undergo instructions from a trainer who, taking into account the characteristics of your body and the rhythm of life, will help form a training schedule, teach the correct technique for performing exercises. The main thing is health and improvement of the emotional state, which can bring you a wide variety of workouts, whether it be a gym or dancing.

“Fitness-Friend”, a universal instructor for group and personal programs (cardio training, strength training).

Height Weight: 176,5 cm, 61 kg.

How many years in sports? 3 year.

Marital status: Single.

Favorite dish: dad’s shashlik cooked in an electric shashlik maker. I love fish and seafood. 3 years ago I would say that I cannot live without sweets, but, as it turned out, this is a habit that can be changed if you want to lose weight and get in shape.

Hobbies: sport is my hobby, as my main activity is tourism.

Favorite body part: stomach.

How to get it in shape by summer? Perform any abdominal exercises for 15 minutes a day with the correct technique, plus cardio (running, jumping rope, step aerobics) at least three times a week. Nutrition is 70% of success. You can do abs for an hour a day, but by consuming excess calories, you will have fat deposits on top of your pumped up abs.

What should not be done in the first days at the fitness club? The main mistake of a beginner in the gym is to “merge” after the first difficulties. There is no load that would be FOR YOU if you are just getting started. Comfortable loading will not lead you to results. If you find it difficult every time, then you are on the right track. It means that you have left your comfort zone and are developing. It is impossible to lose weight or pump up something in a week or two, but it is quite possible to see the first quality result in a month.

World Class Premium, personal trainer for the gym.

Height Weight: 178 cm, 69 kg.

How many years in sports? I have been working as a trainer for 10 years.

Marital status: Single.

Favorite dish: stewed chicken with spices and vegetables.

Hobbies: fitness, bodybuilding, participation in competitions in the bikini category, training of athletes.

Favorite body part: buttocks and legs.

How to get it in shape by summer? You don’t have to do just squats to get your gluteus in shape and increase volume! I use the principle of pre-fatigue, first I do isolation exercises on the buttocks (abduction in the simulator, swing in the crossover, standing hip extension), and then at the end I “finish off” the muscles with leg presses with a narrow stance of the feet.

What should not be done in the first days at the fitness club? I recommend taking a few workouts with a trainer. An experienced instructor will set the technique for performing exercises, this is one of the most important conditions for training, teach you how to work on simulators and with free weights and, importantly, psychologically prepare you for training, write out a program and give recommendations on proper nutrition. Coming to the fitness club for the first time, you should not immediately load yourself to 100%, you need to pour into the training process gradually, then there will be no injuries and unwillingness to come to the club again!

“FizKult”, instructor of group programs, CCM in rhythmic gymnastics.

Height Weight: 160 cm, 55 kg.

How many years in sports? Fitness – 2 years old, rhythmic gymnast – 6 years old, dancing – 12 years old.

Marital status: married.

Favorite dish: cheesecakes and cappuccino.

Hobbies: dancing.

Favorite body part: buttocks.

How to get it in shape by summer? Weighted lunges, trunk hyperextension, plie squat, crossover hip extension, seated hip abduction.

What should not be done in the first days at the fitness club? Train on programs from the Internet, listen to people around and their advice. Do not try to achieve everything at once in one day, week or month! At best, choose a competent coach who will tell you how to achieve your goal, who will monitor your results and performance!

Olimpia, personal trainer, CCM in powerlifting.

Height Weight: 162 cm, 47 kg.

How many years in sports? 16.

Marital status: Single.

Favorite dish: I love to eat very much – I love everything.

Hobbies: sports, cooking exclusive dishes according to their own recipes.

Favorite body part: the whole body – from the tips of the fingers to the ends of the hair.

How to get it in shape by summer? Do not be afraid of large weights, you will not have the muscles like men, no matter how much you squat, press or pull. Also, when exercising with a lot of weight, the metabolism is accelerated, which is very important for those who want to get a slim and fit figure. Working with light weights, the muscles very quickly adapt to the load, and when working with heavy weights, they have to increase in volume, and with proper nutrition, this will allow you to have an amazing figure.

What should not be done in the first days at the fitness club? Think, “I don’t need personal trainer lessons. I can do all these exercises without his help. ” Neglect the warm-up. Exercise on an empty stomach. Deal only with problem areas – it is better to start with classes where all muscle groups will be strengthened, and then deal with problem areas. Drink a little while exercising.

“PROfitness”, instructor of group programs and personal trainer of the gym, vice-champion in the category of body fitness.

Height Weight: 166 cm, 63 kg.

How many years in sports? I have been doing fitness for 14 years.

Marital status: married, two children.

Favorite dish: meat and fish in any form.

Hobbies: I devote all my free time to my little one-year-old daughter.

Favorite body part: back and buttocks.

How to get it in shape by summer? Back pulls and front pulls and pullovers work well for the back, but there is never a lot of exercise on the glutes. To increase them, of course, there are squats with a wide stance of the feet, deadlifts on straight legs, steps on a bench, driving with weights. For “grinding” – abduction of the hips on the simulator and extension of the hips against the elbows or crossover.

What should not be done in the first days at the fitness club? Beginners should, first of all, pay attention to the correct technique for performing the exercises. To do this, you need to find a competent coach. You cannot take the weight of the shells that does not correspond to your physical development, you cannot come to class hungry, this is fraught with fainting, 1,5 hours before class, refresh yourself with carbohydrate foods with a low glycemic index and protein (brown rice and chicken), drink water during classes. And do not ignore the warm-up before the main workout and the separately worked out muscle group. Learn to feel your body, work with the utmost concentration of attention, through your own feelings, give up fast food, and you will see how your body changes – there will be excitement and interest in classes.

Own fitness section, personal trainer, nutritionist.

Height Weight: 170 cm, 57 kg.

How many years in sports? Since the age of 13 I have been doing fitness, Pilates, aerobics, functional training.

Marital status: married.

Favorite dish: vegetables.

Hobbies: my job.

Favorite body part: the body is a single mechanism, it is impossible to separate it into parts. I love my whole body.

How to get it in shape by summer? There are no tips on how to get your body in shape for the summer, New Years or any other event. It is a process built into life. But I can advise one exercise for all muscle groups to most girls: from a lying position on the couch, we take a standing position. And with quick steps we are in a hurry to fitness – to turn the body of hope into the body of dreams!

What should not be done in the first days at the fitness club? In the first days of training, it is very important for beginners not only to listen, but also to hear the coach. They should not be silent and continue to do the exercises if they misheard, misunderstood, do not be afraid to ask again. And of course, in no case should you despair if something does not work out. Here, the participation of a trainer is also necessary: ​​to suggest, to choose an alternative exercise. Otherwise, the first lessons may not leave a very good impression and become the last.

“SportCity”, group program instructor, personal trainer.

Height Weight: 155 cm, 47 kg.

How many years in sports? 19.

Marital status: married.

Favorite dish: I have a sweet tooth, so I love fitness desserts.

Hobbies: dancing, music, travel.

Favorite body part: buttocks.

How to get it in shape by summer? Squat to help you! Various options for squats, lunges, isolated swings to the buttocks.

What should not be done in the first days at the fitness club? Make mistakes: poor warm-up, frequent workouts, water shortage, poor personal hygiene, excessive love of equipment, avoiding free weight exercises, training only problem areas, ignoring the services of a personal trainer.

“PROfitness”, Candidate Master of Sports in sports swimming, instructor of water programs.

Height Weight: 163 cm, 48 kg.

How many years in sports? Since 7 years.

Marital status: Single.

Favorite dish: Greek salad.

Hobbies: write poetry.

Favorite body part: legs.

How to get it in shape by summer? Exercise in the water can help you shed those extra pounds, especially in the buttocks and thighs. Here are two of the most effective water exercises. 1. We spin the bike. Lie on your back, put a board under your head and in this position imitate cycling. You use not only the muscles of the legs, but also the muscles of the back, including the abs. 2. Working with a plank: put the board on the water, take it with both hands and take a horizontal position, start kicking, creating a fountain, while exhaling into the water, do not forget that 6 inhalation is taken for 1 kicks. Doing these exercises for 20 minutes a day, you will notice the result in a week.

What should not be done in the first days at the fitness club? Thinking that everyone is looking at you. These people, like you, once came for the first time and started somewhere too. Believe me, they come to study and only notice themselves. You have taken the first step towards your success.

Energy Plaza, gym trainer of the 3rd category.

Height Weight: 158 cm, 48 kg.

How many years in sports? 13 years old, I am a master of sports in sambo.

Marital status: married.

Favorite dish: meat in French.

Hobbies: sport.

Favorite body part: I do not have a separate favorite part of the body, my body I like everything.

How to get it in shape by summer? The body should be monitored not only in order to show it in the summer, it should delight you all year round.

What should not be done in the first days at the fitness club? Be shy and don’t ask the instructors anything.

“Mamba”, yoga and joint gymnastics instructor.

Height Weight: 160 cm, 55 kg.

How many years in sports? 5.

Marital status: free.

Favorite dish: Greek salad.

Hobbies: yoga.

Favorite body part: shoulders, my shoulders and.

How to get it in shape by summer? Do rolls, push-ups, rolls, pull-ups, a lower stream on the arms.

What should not be done in the first days at the fitness club? Allowing inattention and overexertion, this is your health.

“Mamba”, instructor of group programs: yoga, pilates, bodyflex, functional training.

Height Weight: 176 cm, 65 kg.

How many years in sports? 12.

Marital status: married, two children.

Favorite dish: seafood.

Hobbies: music.

Favorite body part: shoulders, back.

How to get it in shape by summer? Pilates and yoga make these parts of the body look beautiful and sculpted.

What should not be done in the first days at the fitness club? The first days in the fitness club should be held under the strict guidance of an instructor, you should not put a lot of stress on the body. Increase the load gradually and carefully to avoid injury.

“FizKult”, personal trainer of the 1st category, instructor of group programs, winner and prize-winner of international and all-Russian dance competitions and festivals.

Height Weight: 163 cm, 52 kg.

How many years in sports? 17 years of dancing, 8 years of fitness.

Marital status: married, has a child 2 years old.

Favorite dish: cheese roll with cottage cheese, herbs and nuts.

Hobbies: I bake cakes and pastries for the whole family.

Favorite body part: legs and, like most girls, buttocks.

How to get it in shape by summer? Do squats with wide stance, Bulgarian lunge (I like it more than regular lunges), deadlift (not for beginners and very carefully), gluteal bridge, leg back in the machine.

What should not be done in the first days at the fitness club? In the first days in a fitness club, you don’t have to run to all workouts at once and try all the simulators. It is necessary to initially meet with a trainer who will show you and tell you about simulators or group exercises and choose the right training program for the first time.

Redfox center, instructor of Zumba Fitness, as well as specialized directions Zumba Toning, Zumba Gold, Zumba Gold Toning, Zumba Kids.

Height Weight: 158 cm, 55 kg.

How many years in sports? 15.

Marital status: married, three children.

Favorite dish: sweets.

Hobbies: Zumba Fitness.

Favorite body part: buttocks.

How to get it in shape by summer? Squat, squat and squat again – even without additional equipment. Due to its own weight, with the correct exercise, you can get the necessary tone of the gluteal muscles.

What should not be done in the first days at the fitness club? Ignore the preparation of the body for stress. We always start with warm-ups and cardio exercises. And we end with a hitch or stretching when the muscles are already warmed up.

“Mamba”, aerobic gym instructor (step, Pilates, yoga, interval training).

Height Weight: 163 cm, 56 kg.

How many years in sports? Since childhood.

Marital status: married.

Favorite dish: rolls, barbecue.

Hobbies: learn everything new.

Favorite body part: buttocks.

How to get it in shape by summer? Do split squats.

What should not be done in the first days at the fitness club? Give yourself big daily loads, take big weights. You need to listen carefully to the instructor, leave the training in a good mood.

“SportCity”, universal trainer, fitness director.

Height Weight: 173 cm, 61 kg.

How many years in sports? More than 10 years.

Marital status: Single.

Favorite dish: seafood.

Hobbies: communication with new people.

Favorite body part: gluteal muscles.

How to get it in shape by summer? Plie squats and deadlifts in the same leg position – 10 squats, plus 10 rows of 10 reps for 3-4 sets. We put weights on our legs, perform leg abduction (lifting the leg to the side) with a delay of a couple of seconds, 3-4 sets of 15-20 repetitions. Squat on one leg. We put our right foot on the bench, with our left we step back (jump) from the bench. The fourth exercise: put your feet hip-width apart, dumbbells in your hands, step back in an average step. 3 sets of 10-15 reps.

What should not be done in the first days at the fitness club? Do it yourself. You need to conduct at least 3 sessions with a personal trainer. You need to come to a fitness club in comfortable sports clothes, in which you can comfortably perform squats, bends, raising your arms up, lunges, shoes should be comfortable and stabilize your foot well.

“Mamba”, a versatile fitness instructor (stretching, strength training, gym).

Height Weight: 162 cm, 52 kg.

How many years in sports? 8.

Marital status: married, has a child.

Favorite dish: Caesar salad”.

Hobbies: watching movies with the whole family.

Favorite body part: buttocks.

How to get it in shape by summer? Do squats, lunges, and deadlifts with a barbell.

What should not be done in the first days at the fitness club? Forget instructors. For beginners, the first 3-5 lessons need to be completed only with a personal trainer. In order to develop a program, exercise technique, nutrition. If this is an aerobic gym, then find out in detail what kind of training and with what level of training you can come to the lesson, and most importantly – decide what you want from training and what would bring you maximum pleasure, taking into account your health.

FitStudio, group program instructor.

Height Weight: 164 cm, 55 kg.

How many years in sports? Since childhood: dancing, athletics, volleyball.

Marital status: married, has a son.

Favorite dish: meat, fish, chicken.

Hobbies: rollers and a bike.

Favorite body part: back.

How to get it in shape by summer? Pull-ups in graviton contribute to the rapid development and growth of back muscles. Pull-ups should be carried out smoothly, lingering for 1-2 seconds at the top point. Avoid using inertial forces. Exhale while lifting. Another exercise: pulling the barbell to the belt. Promotes an increase in muscle strength and volume, improves posture.

What should not be done in the first days at the fitness club? Forget about the warm-up. Be sure to warm up at the beginning of your workout. Five minutes of cardio and joint warm-up. Don’t grab heavy weights right away. It is necessary to set the correct technique for performing exercises, allow the body to adapt to the load and then increase them. At the end of the workout, be sure to do a cool down: stretching (about 30 seconds for each muscle group).

“Mamba”, universal instructor (stretching, strength training, strip plastic, gym).

Height Weight: 156 cm, 48 kg.

How many years in sports? Since childhood.

Marital status: two children.

Favorite dish: meat in French.

Hobbies: spending time with children.

Favorite body part: buttocks and back.

How to get it in shape by summer? Do squats, lunges, pistol.

What should not be done in the first days at the fitness club? Be independent. To avoid mistakes, you need to contact a specialist immediately, who will inform you, set the correct exercise technique and adjust the nutrition program. Proper nutrition is 90% of our health!

PROfitness, instructor, multiple champion of the Southern Federal District, champion of Russia, winner of the bronze world cup, vice-champion of Europe and vice-champion of the world, professional according to ORTO, head of the oriental dance studio.

Height Weight: 172 cm, 51 kg.

How many years in sports? 13 years.

Marital status: Single.

Favorite dish: Caesar salad with shrimps.

Hobbies: I am fond of foreign languages.

Favorite body part: buttocks.

How to get it in shape by summer? 1. Partial squat on one leg. Repeat 15 times for each. 2. 15 shallow squats with legs wide apart. 3. Raising legs and arms from a prone position. Repeat 15 times.

What should not be done in the first days at the fitness club? When you first come to a fitness club, you should not rush to all the simulators at once. Moreover, it is generally not worth starting training without consulting a specialist. It is also impossible to immediately work with a lot of weight. To avoid mistakes in the technique of performing the exercises, it is better to contact the instructor on duty in the hall.

PROfitness, universal instructor, master trainer

Height Weight: 172 cm, 58 kg.

How many years in sports? 25 years.

Marital status: divorced.

Favorite dish: carpaccio.

Hobbies: Gestalt psychology.

Favorite body part: legs.

How to get it in shape by summer? Like any part of the body, legs need an integrated approach. As we know, it is necessary to work with both fast and slow muscle fibers. Accordingly, I consider the most suitable for the fast ones: squats, lunges and deadlifts in variations. Of course, don’t forget about the large assortment of free weights and machine exercises. We alternate them as often as possible to surprise the body. And for slow fibers I prefer: stepper, rope and step platform, and the more the better. The body is a grateful system, and the more you work, the more intensively it will change, which is why you will increasingly want to smile at your reflection in the mirror.

What should not be done in the first days at the fitness club? As for the mistakes of newbies, everything is simple. Everyone entering the gym is either sure that he is Hercules and on the very first day tries to prove it to others, or a “glutton” who trains more, eats more. There is also a third option, I call him “boyaka”, he prepares for a year to start training. And everything is very simple! “Comrades, beginners, use the service of a personal trainer. He is your friend, advisor and brother. He will define a goal for you, select a method and organize the training process for a quick and better result, ”I said, a certified, experienced, charismatic, interested and attractive coach of yours.

Woman’s Day rewards the winners with the most votes in a fair fight:

XNUMXst place – Angelica Krupitskaya – receives a diploma and a prize from designer Daria Markovskaya.

XNUMXnd place – Inna Krasovskaya – Diploma and certificate for ATV riding for two from Extreme Element.

XNUMXrd place – Natalia Popova – a diploma and a certificate for attending the quest from the quest project “Leave the room” (valid for three months).

Prizes can be collected at the address: st. M. Gorky, 130, 8th floor. Telephone for inquiries: 303-30-45.