The joint project of the Woman`s Day website and the #Sekta school of the ideal body continues! As you remember, two of our readers went to the gym to achieve their dream figure by summer. Anya and Nastya have already gone through three weeks of intense training and a special diet, and now they are ready to share their impressions.
My third week at #Sekta school is ending. For the first two weeks I went to training every day, I really like it. I do everything with pleasure, great exercises. But the regimen was a little lost, I used to go to bed at 22:00, and now at this time the workout is just ending, I go to bed at midnight, and at 6 in the morning I have to get up. Because of this, fatigue has accumulated over two weeks. Now I’m skipping trainings. However, training in the gym has obvious advantages: you feel sorry for yourself at home and do something wrong, you throw it halfway, and in the gym they monitor your technique, your pace, so that you don’t philonila.
#Sekta school food is perfect for me, right here’s mine. I have never loved buckwheat and kefir so much in my life. Now every day I eat buckwheat and be sure to half a liter of kefir a day. I really like complex carbohydrate side dishes such as bulgur or chickpea. Experimenting. I started a separate instagram (domareva_sekta), where I posted my masterpieces. From the advantages of nutrition: I like that I’m used to the regime, I eat by the hour. If I go somewhere, I take pre-prepared food in containers with me. The first Sunday treat was for me … I don’t even know what to compare with. I took cake and coffee. A friend said that my eyes were already drunk. During the week I don’t break down, I don’t even want to break down, I want to see the result. Although the result is already there, but I want more.
The third week at #Sekta was my personal little tragedy: Monday began with a colleague’s birthday, wine, fruit and a piece of cake. By the standards of an ordinary person – an excellent start to the work week, by the standards of a “sectarian” – a complete failure on all fronts. After drinking alcohol, it is strongly recommended to refrain from attending workouts for a couple of days and generally forget about sports until alcohol leaves the body. But I didn’t miss the morning work. Moreover, for two evenings in a row I have been putting on a warm sweatshirt – and marching into the forest belt behind the house to run for at least fifteen or twenty minutes because I want to. And this sincere desire is my significant personal achievement, a reward for three weeks of a new life.
What is #Sekta? Three weeks later, I know one thing is that everyone should try. Food restrictions are not so strict (except that in the first week it is psychologically difficult to reduce your diet to a minimum of recommended foods), and intensive training takes place under the vigilant supervision of curators who are ready to instantly offer a replacement for a contraindicated or embarrassing exercise. But most importantly, you are not alone. Curators are always ready to answer a question, suggest, advise, show, explain and direct, despite the fact that people like you are still a full room. It is worth mentioning the full hall separately: while studying in a group and observing the efforts of others and progress, it is difficult to lose motivation. Seeing how people – not athletes, ordinary people, like you – try, you ask yourself: can I do the same? Do not do push-ups fifty times, do not stand in static for an insane number of minutes, but just as sincerely strive for your result. There are no hacks and posers among us, only people who understand what they want to achieve.
It is too early to talk about the results, in my opinion. Outwardly, they did not appear much, but something imperceptibly began to change in character, in relation to life and, most importantly, in relation to food and sports. This is wonderful – I enjoy what is happening, and I would like to say a huge thank you to the curators, the group and the Woman’s Day website. Thank you for this opportunity, every day I understand its value more and more!
Anya and Nastya have to sweat in the truest sense of the word. But before their eyes there are examples that inspire and motivate for labor exploits. Curators and trainees of the #Sekta school showed the most favorite and (most importantly!) Effective weight loss exercises. Look carefully, repeat – and by summer, like the participants in our project, you will be in the best shape.
An exercise: squat plie
Muscle group: inner thigh, buttocks
Initial position: the legs are wider than shoulder level, the feet are turned at an angle of 45 degrees, the angle at the knees is 90 degrees, the knees do not go beyond the feet, the hips are parallel to the floor, the back is straight. As we exhale, we straighten our legs, while inhaling, we return to the starting position. We carry out the exercise 50-100 times, depending on the level of training.
An exercise: crunches on the press
Muscle group: the muscles of the press are worked out
Initial position: lying on the back, the lower back is pressed to the floor, the legs are raised parallel to the floor, the socks are pulled over oneself, the arms are locked behind the head, the elbows are to the sides, the shoulder blades are raised above the floor. As you exhale, we bend the leg at the knee to an angle of 90 degrees and, pulling the opposite elbow to the knee, twist the body, straining the abdominal muscles. On inhalation, we return to the starting position. We do the same on the other side. Approximately 50 times, depending on the level of training.
Attention! Vote for the most effective exercise on page 5.
An exercise: side lunges
Muscle group: all leg muscles are worked out, especially the inner thigh
Initial position: standing, legs together, back straight, abs and buttocks tense. We take the straight left leg to the side, while squatting on the right leg. Squat as low as possible, right knee angle 90 degrees, knee over heel and do not fall forward. With the left hand we stretch to the right foot, the right hand is behind the back, the back is straight. Bring the left leg back to the right and repeat the same on the other side. We try to perform the exercise dynamically. Approximately 50 times per leg, depending on fitness level.
An exercise: twisting in the side bar
Muscle group: strengthening the group of oblique muscles of the press
Initial position: side plank with arm and foot support. The body should form one straight line from the top of the head to the heels. Knees and hips are on the same line, the body is not folded forward or backward. Stretch your hand up (inhale) and gently lower it behind the waist on the other side (exhale), your gaze follows the hand. Do the exercises first on one side, then on the other. Approximately 40 times per side, depending on skill level.
Attention! Vote for the most effective exercise on page 5.
An exercise: crab
Muscle group: complex exercise, pumps most muscle groups. Moreover, the main load falls on the triceps. With the correct execution of this exercise, the gluteal, rectus and oblique muscles of the press are also involved in the work.
Initial position: we stand in the “half-bridge” position, arms are straight, fingers look towards the legs, the angle at the knees is 90 degrees, the body is parallel to the floor, the pelvis is twisted. We raise the straight leg up and from this position we perform push-ups to the triceps, bending the arms at the elbows, return to the starting position, exhale for each push-up and change the leg. The number of repetitions is approximately 50. Depends on the level of training.
An exercise: lifting the legs on all fours
Muscle group: the back of the thigh is being worked out
Initial position: standing on all fours, back straight, arms shoulder-width apart, knee angle 90 degrees. As you exhale, lift your bent leg up, contracting the gluteal muscles. Hold this position and return to the starting position. Important: at the top, the thigh should be parallel to the floor, and the lower leg should be perpendicular to the thigh. We perform on each leg 50-100 times, depending on the level of training.
Tip: at the top, the thigh should be parallel to the floor, and the lower leg should be perpendicular to the thigh. As you exhale, return to the starting position. We perform 60 times on each leg.
Attention! Vote for the most effective exercise on page 5.
Which exercise do you think is the best?
Anna Meteleva, plie squat
Maria Davydova, crunches on the press
Julia Gogoleva, side lunges
Alina Yagufarova, twisting in the side plank
Evgeniya Ovchinnikova, crab
Victoria Pervushina, raising her legs on all fours
The readers of Woman`s Day liked the exercise by Alina Yagufarova “twisting in the side bar” most of all. Congratulations to the winner and invite to the site editorial office for gifts. Address: Chelyabinsk, st. Sony Krivoy, 83, 10 floors.
