The importance of training for the body

For the heart it is useful to use cardio training (20 to 40 minutes) and to do aerobics, while burning a large number of calories. However, you can not do it until exhaustion, which is so characteristic of beginners. Otherwise, you are not only threatened by severe brutality, but also problems with the heart muscle. The same applies to weight loss through diet. Severe restrictions on food, as a consequence, sharp weight loss can lead to health problems.

To the combination of fitness and diet gave the best results, you need to think about future activities and strictly follow the plan. Usually for these purposes, personal trainer tips are needed at the fitness club. But you can just act on the program, compiled by our consultant. The importance of training for the functioning of the body is very important. Feel free to come to any sports club - and you will not need individual work with a coach! The right combination of "fitness diet" means eating 800-1200 calories a day plus 30 minutes of exercise and at least 20 minutes of cardio throughout the day. At the same time, without harm to health, you can lose up to 5 kg in 2 weeks. Bear in mind that you will lose pounds gradually: in the beginning, this process will go quickly, and then slow down. Abrupt weight loss will not be, because thanks to our program you will lose not just fat accumulation, but also keep muscle mass. Attention! The diet is designed for two weeks, you can not stick to it longer. After two weeks, add to the diet the usual products, while not forgetting about the basic rules of proper nutrition. To the weight remained normal, give up sweet, roast and smoked, products from white flour, fast food and sweet soda. Thanks to the transition to proper nutrition, you will not only get the perfect outline of your body, but also improve your digestive tract as a whole. Gradually, you will forget about your chronic diseases, and the resistance of the body to colds and viral infections will increase dramatically. In any case, before you start training, consult a doctor. In a good fitness club, the therapist will surely examine you before starting the training. If you have serious illnesses, then the consultation of the attending physician is necessary! In the first week, do the exercises, carefully listening to your own feelings. The krepature will certainly appear, but this is not an excuse to postpone the next workout!

1. Buttocks and hamstrings

Stand on all fours so that your elbows are under your shoulders. Raise your leg so that the hip is parallel to the floor, and the shin with the thigh always consist of a right angle. Do 3 sets of 20 times for each note.

2. Bottom Press

Lie on your back, legs bend in the knees and put on the width of the shoulders. On exhalation, raise your legs. Make sure that the waist does not bend. Slowly lower your legs. Do not throw them to the necessary tension in the muscles of the press. Complete 3 approaches 15-20 times.

3. Form the biceps

Stand up straight, take a dumbbell in one hand. Raise your arm vertically up above your head. Smoothly start your hand with a dumbbell by the head. The elbow should be bent at an angle of 90 °. Hold your shoulder straight. The body is tense, do not lean to the side during the exercise! Do 3 sets of 12-15 repetitions for each hand.

4. Upper press

Lie on his back, putting his knees bent on the floor. Loosen the loins tightly to the floor. Raise your hands vertically upwards. Slowly raise your head, then tear your shoulder blades off the floor. Watch out for the waist: it should not sag. Slowly sink back. Complete 3 approaches 15-20 times.

5. Cardio on the treadmill

Start the workout by warming up on the treadmill. It is important to correctly calculate the intensity of the load. During training you must have a constant pulse. Calculate it using this formula: (220 - your age) x 0.6. By including in the running run, you will accelerate the metabolism and prolong the metabolic surge for a longer time. You'll lose weight even in a dream!

6. Strengthening the back

Lie on your back, legs bent at the knees, put on the width of the shoulders. Hands stretch along the trunk. With the effort of the gluteal muscles, gradually lift the body upwards. Back tear off the floor slowly, the vertebra behind the vertebrae. In order not to overload the neck, make sure that the shoulder blades remain on the floor. Repeat 3 times 25 times.

7. Foot Press

Lie down on the bench bench for a bench press, set at an angle of 45 °, for stability take hold of the handles. Put your feet on the platform just wider than your shoulders. Strain the press, remove the platform from the fuse and straighten legs. Knees should look up. Strengthen the muscles of the thighs and buttocks back to the FE. Complete 3 approaches 15-20 times.

8. Working on the relief of hands

Stand up straight, with the dumbbell arms stretched out at the seams. Raise your arms up until your elbows form a right angle. To begin with, you will be burdened by a burden of 2 kg over time, go to a dumbbell weighing 3 kg.

From the second week the program provides for an increase in the load. You probably already feel that your body is ready for more intensive exercises.

1. Thin hips

Sit on the foot simulator, for more stable fixing, take care of the handrails. Lean your legs together with the effort of the adductor muscles of the thigh. Complete 3 sets of 20 repetitions.

2. The ideal spin

Lie on the simulator. The body must be tense and stretched in an ideally straight line. Raise your hands up and behind your head, but do not grasp your fingers. Gently fall down. Your body should form an angle of 90 °. Return to the starting position. Complete 3 approaches 12-15 times.

3. Extension for triceps

Stand facing the block of the simulator and take hold of the ends of the rope. Bend your elbows at a right angle, bringing them closer to your torso. With the triceps force, straighten your arms, lowering the block to your hips. Complete 3 sets of 15-20 repetitions.

4. Vertical traction for the head

Sit on the simulator "vertical block". Take the block with your hands so that your palms are wider than your shoulders by 10-20 cm. Carry out pulling the head to the level of the shoulders. Make sure that the shoulder blades are cut as much as possible, that is, they were brought together. Do not take your elbows to the sides. Complete 3 approaches 12-15 times.

5. Model the belly

Lie on the fitball, bend your knees at a right angle, feet on the width of the shoulders. Straighten your arms in front of you and strain the press, the body parallel to the floor. With an effort of the press, raise your head, neck and shoulder blade. Complete 3 approaches 20 times each.

6. Working through the lower press

Lie on his back, the waist is tightly pressed to the floor. Clamp your feet fitball. Slowly lift your legs to the right angle. Compress the ball and you will work inside the thighs. Repeat 3 times 20 times.

7. Retracting the leg

On the right foot, put on the cuff of the lower block. Stand up straight to the counter, take hold of the handrails. While holding the body still, take the straight right leg back. Feel the tension in the buttocks. Do 3 sets of 15-20 repetitions first with one leg, then the other.

8. Leg bend for hamstrings

Lie on the simulator for bending lying so that the knees do not hang, and the roller rests slightly above the heels. The case is firmly pressed against the bench. Lift the roller with the buttocks and the back of the thighs. Complete 3 approaches 15-18 times.