Day 3 - closed. Day 4 - Repeat day 1. Day 5 - Repeat day 2.
Day 6.
• Deadlift with dumbbells
From a straight front lower body parallel to the floor, his hands fall under the weight of the dumbbells, working gluteus and back muscles. You do not have to drop the weights on the hips as in the classical postural. At the lowest point of the spin parallel to the floor, dropped dumbbells at mid-calf, slowly return to the IP 2 sets of 30 repetitions.
• Pushups
Perform 3 sets of 20 push-ups with the movements of the knee, or based on your toes.
• «Plank"
From the position to push lower forearm on the floor. Rely on the surface of the socks and forearms. Fix the position for 1-2 minutes.
Training Ksenia Borodina - this is a serious challenge to your body. But you will see results quickly, and even go to the gym does not have to. But a month later, add friction approach, increase the weight of the dumbbells and perform 20 repetitions instead of 30, to continue to improve the figure.
This is free weight loss program of celebrity
Thursday, 10 May 2012
Monday, 7 May 2012
Celeb diet plan
Day 1.
• Breeding dumbbells degree
Lie on your back step, dumbbells in hands outstretched in front of chest. Slowly lower the bills for two dumbbells down, waving his hands, and bring them back, as if you want to hug you. Elbows with a little bend. Repeat 30 times. Rest 60 seconds and take another approach.
• Squat with dumbbells
Stand up straight, his hands dropped with dumbbells, feet parallel. Get down to the squat so that the back remains straight and hips are parallel to the floor. At the same time the knees should not bend more than 90 degrees. Straighten up, straining the muscles of the buttocks. Repeat 30 times, the two approaches.
• Direct torsional
Lie on the floor, bend your legs, feet on the floor, hands behind his head, but not in the castle. Beware, straining press, twist forward so that the lower ribs were fixed to the pelvic bones. Lower back off the floor, do not release. Slowly lower to the floor. 20 repetitions for 3 sets.
Minutes 21-30
Traveling along the path, or jumping rope, or "riding" on the bike. You have to sweat! Reduce the intensity of only 28 minutes to allow the heart to calm down at the time of the stop.
Day 2
• Thrust dumbbells to the belt
Stand up straight, hands, palms down. Tilt the body at an angle of 45 degrees, hand sink under the weight of the dumbbells. Pulling the scapula to the spine and strained back muscles, pull the dumbbell to the belt. Slowly return arms to starting position. 2 sets of 30.
• Lunge with dumbbell
From the same IP step right foot forward, but the hips do not deploy, go down to the attack until it touches the floor left knee and slowly climb back. "Key" to the correct position - knees "first" leg should descend at right angles, and the hands should not hang out. 2 sets of 30 times with each leg.
• Twisting the waist for
Sit on the floor on his buttocks and legs free to put such a way that was comfortable to lean back. Tighten your abs and bent backward. Then within a minute follow twisting the waist from side to side. You should feel the work the transverse abdominal muscles. This exercise is carried out quickly.
• Breeding dumbbells degree
Lie on your back step, dumbbells in hands outstretched in front of chest. Slowly lower the bills for two dumbbells down, waving his hands, and bring them back, as if you want to hug you. Elbows with a little bend. Repeat 30 times. Rest 60 seconds and take another approach.
• Squat with dumbbells
Stand up straight, his hands dropped with dumbbells, feet parallel. Get down to the squat so that the back remains straight and hips are parallel to the floor. At the same time the knees should not bend more than 90 degrees. Straighten up, straining the muscles of the buttocks. Repeat 30 times, the two approaches.
• Direct torsional
Lie on the floor, bend your legs, feet on the floor, hands behind his head, but not in the castle. Beware, straining press, twist forward so that the lower ribs were fixed to the pelvic bones. Lower back off the floor, do not release. Slowly lower to the floor. 20 repetitions for 3 sets.
Minutes 21-30
Traveling along the path, or jumping rope, or "riding" on the bike. You have to sweat! Reduce the intensity of only 28 minutes to allow the heart to calm down at the time of the stop.
Day 2
• Thrust dumbbells to the belt
Stand up straight, hands, palms down. Tilt the body at an angle of 45 degrees, hand sink under the weight of the dumbbells. Pulling the scapula to the spine and strained back muscles, pull the dumbbell to the belt. Slowly return arms to starting position. 2 sets of 30.
• Lunge with dumbbell
From the same IP step right foot forward, but the hips do not deploy, go down to the attack until it touches the floor left knee and slowly climb back. "Key" to the correct position - knees "first" leg should descend at right angles, and the hands should not hang out. 2 sets of 30 times with each leg.
• Twisting the waist for
Sit on the floor on his buttocks and legs free to put such a way that was comfortable to lean back. Tighten your abs and bent backward. Then within a minute follow twisting the waist from side to side. You should feel the work the transverse abdominal muscles. This exercise is carried out quickly.
Friday, 4 May 2012
Celebrity weight loss
Fitness Program Ksenia Borodina: cardio and strength training
It was rumored that Borodin was engaged with Marina Oksisayzom Korpan at home, but the information was not confirmed. In fact, she helped to lose the special workout in the fitness club that combines cardio and strength exercises. Ksenia Borodina one workout only takes half an hour, so it will fit into the busiest schedule. The truth should be engaged more frequently than the usual programs.
Training should be given five days a week. But the result did not take long - about a month you will have a slim trim figure. How does coaching Ksenia Borodina?
- It eliminates the disproportionate figure;
- Increases metabolism by about 40% of normal;
- Tightens the muscles without increasing the volume and removes fat deposits;
- Body is working the muscles from different angles and reduces the waist.
You will need:
- Dumbbell weight of 2.7 kg;
- Step-platform;
- Jump rope, treadmill or exercise bike;
- Watch with second hand.
If you had not engaged in fitness, you can take the lighter weights. But the lack of space for jumping, or the opportunity to buy the track - is not an excuse. You can run around in the park or just go up and down the stairs to the entrance of its own, it would wish to train.
Power programs are changing every day, cardio workout and stay with you every workout.
Minutes 1-5. Slowly rotate the pedals the bike or just go with a high knee lifting the room. If you are a trained athlete - you can take a short jog or light jumping. The aim - to raise the heart rate to 130 beats per minute. You can calculate the heart rate by simply counting the heartbeats for 10 seconds. However, it is not forbidden, and intuitive assessment of the load. In those five minutes you should start to sweat - is the "key" to the subsequent burning of fat.
Minute 6 - 20. In this range you will strengthen your muscles.
It was rumored that Borodin was engaged with Marina Oksisayzom Korpan at home, but the information was not confirmed. In fact, she helped to lose the special workout in the fitness club that combines cardio and strength exercises. Ksenia Borodina one workout only takes half an hour, so it will fit into the busiest schedule. The truth should be engaged more frequently than the usual programs.
Training should be given five days a week. But the result did not take long - about a month you will have a slim trim figure. How does coaching Ksenia Borodina?
- It eliminates the disproportionate figure;
- Increases metabolism by about 40% of normal;
- Tightens the muscles without increasing the volume and removes fat deposits;
- Body is working the muscles from different angles and reduces the waist.
You will need:
- Dumbbell weight of 2.7 kg;
- Step-platform;
- Jump rope, treadmill or exercise bike;
- Watch with second hand.
If you had not engaged in fitness, you can take the lighter weights. But the lack of space for jumping, or the opportunity to buy the track - is not an excuse. You can run around in the park or just go up and down the stairs to the entrance of its own, it would wish to train.
Power programs are changing every day, cardio workout and stay with you every workout.
Minutes 1-5. Slowly rotate the pedals the bike or just go with a high knee lifting the room. If you are a trained athlete - you can take a short jog or light jumping. The aim - to raise the heart rate to 130 beats per minute. You can calculate the heart rate by simply counting the heartbeats for 10 seconds. However, it is not forbidden, and intuitive assessment of the load. In those five minutes you should start to sweat - is the "key" to the subsequent burning of fat.
Minute 6 - 20. In this range you will strengthen your muscles.
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