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Participants of the “Summer Transfiguration” follow the figure together with the project “Run After Me”
To be slim and healthy, you need to know at least the most basic laws of proper nutrition.
To become beautiful, to transform, it is not enough to change your hairstyle and dress up. It is very important to pay great attention to your figure. And do it regularly. The best friends of a beautiful figure are sports and proper nutrition.
Participants of the Summer Transfiguration project have joined the Run After Me project team.
Run After Me is a youth project that is developing in all major cities of Russia, a project about sports fashion, real food and a large team. There are also a large number of followers of this project in Cheboksary.
The participants of the Summer Transfiguration were met by the head of the Run After Me project (Chuvashia) Ekaterina Ustinova. Working with girls began with weighing and taking measurements. In addition, there was an analyzer scale: they calculated the metabolic age of the project participants, the percentage of body fat, muscle mass, water, bone tissue and a lot of other useful information that allows you to develop an optimal training program and proper nutrition.
Let’s dwell in more detail on one of the indicators that the analyzer scales give out: metabolic age… It shows what age the metabolism corresponds to.
Most of the participants in the Summer Transformation project turned out to have a very good metabolic age. For example, Maria Novikova’s is 25 years old, Tatyana Vershinina’s is 23 years old, and Tatyana Timofeeva’s generally has a metabolism like an 18-year-old girl. How old are the participants of the project, read in the article “Summer transformation. Acquaintance”.
If the metabolic age is higher than the actual age, then the basal metabolic rate must be increased. This can be done through exercise and increased muscle mass, which will consume more energy – burn more calories and lead to an improved metabolic age.
The most important thing is to learn to eat in the evening. Eat after six! You can’t eat only 3 hours before bedtime. And if you starve yourself for a longer time, then the body will begin to put all food into fat. Eat protein and fiber in the evening.
Long carbohydrates are best for breakfast. Ideally, oatmeal. But not the one that is cooked for 3 minutes. The most useful oatmeal will be obtained from rolled oats filled with boiling water in the evening. Eggs are also very useful. Two a day is what you need!
Train yourself to eat often, but in small portions, then the body will not be afraid that it will not be fed, and will not strive to put all food into fat.
After talking about proper nutrition, the project participants tried a set of several exercises on themselves. According to instructor Ekaterina Ustinova, these exercises are so effective that, performing them, you can definitely be proud of your figure.
The girls first worked out, and after training they ran up to Catherine with notebooks to write down these exercises.
We will paint this complex for you in detail. Save so as not to lose!
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A set of exercises for a great figure
This base of exercises can be combined and varied in difficulty.
- Warm-up… Any cardio load 5-10 minutes (running, jumping rope, exercise bike).
- Planck… IP: lying emphasis, standing on the forearms. The whole body is one line, parallel to the floor.
- Dynamic plank. IP: lying emphasis. Movement (series): hips to stomach, knees to chest; turning the body to the sides, palm to the ceiling; push-ups (with two hands).
- Lunges. IP: standing, feet hip-width apart, step back to toe. Movement: 1) down-up; 2) up and down with weights.
- Squats. IP: standing, legs slightly wider than the width of the pelvis. While squatting, keep your back straight.
- Balance. IP: standing on one leg. Movement: lower the body to parallel with the floor, return to its original position.
- Jumping out of the lunge. IP: standing on two legs as in lunges. Movement: Jump up on one leg from the lunge.
- Hyperextension. IP: lying on your stomach. Movement: Raise arms and legs at the same time.
- Hitch. Any cardio load 5-10 minutes (running, jumping rope, exercise bike).
Do not forget to practice regularly! Do these exercises every day and your figure will be great!
If you are afraid that you will not have enough willpower to study alone, join the Run After Me team. In the company of like-minded people, it is much easier to grow slim.
If you want to be healthy and have a beautiful figure, we invite you to join our Run After Me project. Three times a week we have group trainings in various fitness areas. A nutrition diary is kept for each member of our team. Measurements and weighing are carried out once a week. All this helps a person to feel progress and move on.
In addition, we also conduct personal training. They can be held outdoors in any place convenient for you. We also write a nutrition program for everyone and monitor the dynamics.
About the participants of the Summer Transfiguration project, I want to say that all the girls are great. They will succeed, because they feel their desire to change and become even more beautiful. Good luck to them!
I learned that after a workout, it is best to eat cottage cheese. It is good for the muscles. And the more muscle, the less body fat.
I really liked this set of exercises, I immediately feel that it is very effective. I also learned to squat correctly today.
The workout is just superb! And I really liked the instructor Ekaterina, she is very kind and responsive. It’s great to be in a team!