Contents
Summer training series with Lusine Mkhitaryan
“To prevent the priest from getting fat, knead your body with sports,” says a well-known saying. But how to knead? And where to knead? Not specified! But there is one who knows the answer to all the questions – the trainer of the “Space Women” program Lusine Mkhitaryan. Today she will share with Woman’s Day readers her secrets of how to always be in shape without a gym.
It turns out that it is possible to achieve a guaranteed brilliant result simply by doing it in the fresh air:
“Everyone who dreams of becoming a reed should remember that without oxygen, excess weight will not burn,” says Lusine Mkhitaryan. girls cardio workout in our nature. So, all run to the street! “
Read more about Lusine and her charge Christina’s high-intensity interval training on page 2.
Exercise 1. Jumping out of the squat.
IP: Stand up straight with feet shoulder-width apart. The socks are turned slightly outward.
Lower yourself to a deep squat position with your pelvis lower than your knees and bend your arms in front of you. With a sharp movement, jump out of the squat position with all your might and jump into the air, raising your arms above your head. Land on slightly bent legs or straight into a squat (more difficult option).
IP: Take a prone position so that the pelvis and chest (plank) touch the floor.
Push up on your arms and bring your knees to your chest into a squat position. Jump out of the squat position as high as possible and clap your palms over your head. We try, being at the top, not to lower the pelvis below the knee line. The exercise is performed at the fastest pace, with maximum intensity and using all possible muscles to help.
Exercise 3. Jumping from a lunge with a change of legs.
IP: Bend your knees and drop into a deep lunge, keeping the front knee over the foot and body upright.
With a sharp movement, jump up and in the jump, change the position of your legs to the opposite. Land with the opposite foot in front, being careful not to hit your knee on the floor.
Exercise 4. Running in the bar.
IP: Stand in the classic plank from straight arms.
While holding the plank position, bring the knee of one leg to your chest. Return to the starting position and repeat the movement with the other leg. Change your legs quickly by running or walking. At the same time, we do not lower the foot to the floor and do not bend in the lower back.
We perform all exercises in a row, without interruption. We set aside 20 seconds for each. time. After the first round, we rest for 1 minute. Then we perform two more of the same circles and rest for 2 minutes. Add three more circles with 1 min. rest in the center.
And of course, the cardio weight loss program is sure to be about the correct daily diet. Read more about this in our article.
With this, a series of summer training sessions with Lusine Mkhitaryan came to an end. Read about the results of her students very soon on Woman’s Day!