3 km run: training programs and the best exercises to prepare for the distance

Not all women have the opportunity to go to the gym. Some are on maternity leave with their children, some work a lot, some simply don’t have the money for it. Working out at home for girls will help you achieve the slim and toned figure of your dreams, and at the same time does not require financial expenses for a gym or special equipment.

In this article we will show you a set of exercises with your own body weight. To complete it, you will only need sportswear, sneakers and a mat.

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Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious it is!

Content

Excess deposits on the body are a problem for many people. However, to get a toned figure, you need to properly plan a workout designed for maximum weight loss. You should choose an effective set of exercises that includes the best exercises for burning fat at home. By combining daily intense exercise with proper nutrition, you can achieve stunning results.

What type of exercise is best for weight loss?

There is still ongoing debate about what is more effective: cardio or strength training. The study Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults by Leslie H. Willis and his colleagues from Duke University showed that it is better to combine exercises.

Participants who did only cardio exercise lost more fat. But people who combined cardio with strength training not only lost weight, but also increased muscle mass.

The advantage of combined training is also confirmed by the study The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial by Suleen Ho from Curtin University in Australia. 12 weeks of combined training helped subjects reduce weight and body fat more effectively than either cardio or strength training alone.

The former are more energy-consuming, but the latter will pump up muscles and, due to oxygen debt, will help burn calories not only during training, but also after it.

Lifehacker has found the most energy-intensive exercises for a combined workout. First, let's look at the options that require equipment: barbell, kettlebells, ropes, medicine ball, and then we'll move on to fat-burning exercises with your own weight.

https://youtu.be/_jmPeY_OhUA

Workouts to burn fat

The best method of combating fat deposits is a combination of strength and cardio training. This complex will help build muscle mass, increase body endurance and improve tone. The main thing is to evenly distribute the load across all muscle groups in order to acquire a beautiful figure in a relatively short period of time. Which workouts burn fat the fastest:

• aerobic;
• power;
• interval;
• gymnastics.

Power

Bodybuilding is often associated with training in the gym, but you can also do it at home. Strength exercises to quickly burn fat are suitable for both women and men, but the loads should be different. Girls should take dumbbells weighing 1-1.5 kg, and men - depending on their physical fitness. If training takes place at home and the athlete does not have suitable accessories, you can use improvised means (water containers, long sticks, etc.) The most energy-intensive exercises for burning fat:

1. Bench press Lie on your back (on a mat or bench) and pick up a barbell. Raise it above the level of the solar plexus and lower it. Perform 4 sets of 8 repetitions (60 seconds break).
2. Squats. Take dumbbells in your hands and squat with them. Place your feet slightly wider than your shoulders. Do 3 sets of 9 times, with a break of 75 seconds.
3. Lunges with dumbbells. Duration: 4 sets of 6 repetitions on each leg.

Aerobic

Cardio exercises will help you quickly lose excess weight and strengthen your heart muscle. By choosing the most effective exercises for burning fat, the girl gets a slim figure in a short time. What aerobic exercise is considered the most effective:

• bike;
• fast walk;
• jump rope;
• jumping;
• fitness classes in the gym;
• dance.

How to do exercises without equipment

Home workouts allow you to bring your weight back to normal, but at the same time save time and money on visiting gyms. To burn fat, you need to exercise for at least half an hour. Exercises, both at home and in the gym, should be performed in several approaches.

The amount of fat burned will be proportional to:

• involving the maximum number of muscles in work;
• exercise intensity;
• alternation of different types of work (cyclic, multi-repetitive);
• duration of the workout.

Following several rules will help you get rid of fat deposits:

1. Reducing the number of calories consumed.
2. Monitoring insulin levels.
3. Maintain regular training.

Fat burning exercises

Intensive training aimed at breaking down fatty tissue will help you get a slim figure. The main thing is to choose the most energy-intensive exercises in order to achieve the desired effect after just a month of training at home. What loads should be performed:

1. Raising your legs. The exercise helps to tighten the hips, buttocks, and abs. You should lie on your back and raise your legs perpendicular to the floor, keeping them together. Make a circular motion, then lower. Perform each action smoothly to feel the muscle tension 10 times.
2. Flexion. Lie on your stomach, stretch your arms forward. At the same time, lift your legs and arms off the floor, balancing on your abdominal muscles. The lower back bends at this time. Hold for a couple of seconds, then relax. Do 12 times.
3. Plank. This is the best exercise for burning fat, strengthening the muscles of the arms, shoulder girdle, abdomen, and thighs. You need to stand on your elbows and rest only on your toes. Hold the position for 10-12 seconds. Relax. Repeat 8 times.

Swimming

The pool is a great place to lose weight. Swimming improves health, burns calories, helps normalize metabolism, and tightens every muscle (without putting stress on the joints). Why can this process replace training? Water is many times denser than air, so it creates additional resistance for the muscles of the thighs, arms, buttocks and abdomen. Thanks to this, a person receives an energy boost, loses calories, and builds muscle. The most fat-burning exercises in the pool:

1. Interval training. You should swim at maximum speed for at least 5 minutes, then rest for two to three minutes. Repeat several times. You can alternate swimming styles.
2. Leg lift. Lean your back against the side of the pool (close) and grab it with your hands. Raise your legs 90 degrees, holding them for several seconds. Do 8-12 times.

Jumping

Research shows that these exercises increase bone density, prevent the risk of injury, and improve joint strength and flexibility. Plyometrics (jumping training) is the practice of performing movements that stretch the leg muscle before contracting it. Thanks to intense aerobic exercise, excess weight comes off very quickly. The best exercises to burn fat:

1. The feet are slightly wider than the shoulders, the knees are slightly bent, the arms are pulled back (ready to jump). You need to jump sharply up as high as possible, raising your arms vertically. Put your chest forward. Land softly on bent knees. Do 10 reps.
2. Jump on the steps. You can use a staircase in the entrance, a step or any durable box. You need to place your right foot on the step. Then, while jumping, constantly change legs without losing tempo. Duration: 2 minutes.
3. Jump rope. Jump for 6-8 minutes. Take a break for 3 minutes and repeat.

Squats

These exercises help pump up your butt, make your hips and buttocks firm. To lose weight and get an attractive figure, you should exercise your body at least 3-4 times a week. Below are the best workouts to burn fat with squats:

1. Exercises with dumbbells. You need to spread your legs wider than your shoulder girdle and squat, stretching your buttocks back as far as possible. Repeat 12-16 times.
2. Cross lunges. Stand straight, leaning on your left leg. Hips and knees slightly bent. Move your right leg far to the left to form a cross with your left leg, and squat down. Alternate legs. Perform for 1 minute.

Burpee

This exercise combines squats, push-ups and jumping jacks, performed at a fast pace. Burpees work all muscle groups, making the weight loss process very effective. How to do it? There are several variations of burpees of varying difficulty:

1. The classic exercise is performed like this: a person does push-ups, then puts his feet close to his hands, pushes off the floor and jumps up.
2. Beginners skip push-ups or jumping jacks.
3. Advanced athletes can add obstacles (jump forward or sideways), or pick up dumbbells.
4. To achieve the desired effect, perform at least 6 times.

How often should you exercise

You shouldn't exhaust yourself with training, because your muscles need to rest. It is optimal to engage in physical activity every other day so that the muscle tissue has time to recover. The best option is to periodically change the type of exercise, because the body gets used to it and the workout becomes less effective.

The duration of workouts aimed at burning fat deposits should be 30–40 minutes a day. The best time for exercise is from 16.00 to 20.00.

You need to visit the gym regularly - 3-4 times a week. It is not recommended to make large absences from classes; the frequency of visits depends on:

• on the level of physical fitness;
• on the size of the load during classes;
• on the amount of free time and desire to study;
• from the set goals.

Beginners are advised to gradually accustom their body to training. It is enough to exercise 2-3 times a week. After a long break, you should not start intense training. You can exercise in different modes:

• 3 times a week in intensive mode;
• 5–6 times, reducing the load to 20–30%.

Video: fat burning exercises

Beginner athletes may have difficulty performing complex movements. Therefore, people who have never been to the gym and want to exercise at home need a clear example. By repeating the exercises after the trainer on video, you can increase the effectiveness of your workout and save yourself from the risk of straining your muscles and joints. Thanks to training videos, every athlete will perform exercises without errors.

Fat burning exercises have the property of accelerating metabolism, so this makes it possible to get results faster, unlike strength exercises. The essence of such metabolic exercises is that excess fat is burned by saturating the body with oxygen, increasing heart rate and body temperature. Consequently, fat breakdown occurs. Workouts to burn fat take place at the fastest possible pace with virtually no rest. It is important to train indoors with plenty of fresh air.

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How to burn fat correctly?

Let's look at several ways to help you lose weight faster. The choice of time for training does not matter much if you train correctly and correctly structure the exercises. But a great time to instantly burn extra pounds is the morning. Running or an interval complex at this time, performed on an empty stomach, will take energy from subcutaneous fat, and not from foods eaten for breakfast.

The rest of the day, it is advisable to train one to two hours after eating. But after training, you need to take a small portion of protein and carbohydrate within forty minutes. You don't need to go hungry to lose weight. Everything eaten during this period of time will go towards muscle recovery, but not into excess fat.

Bodyrock nutrition system

Overall, I personally didn’t notice anything special. Everything is as always: meals are frequent, regular, fractional, i.e. you need to eat 5 times a day in small portions. The founders recommend not putting more on your plate than will fit in the palm of your hand. To be honest, it is difficult to imagine such a measurement, but the fact remains that you measure the volume by the size of your palms.

The main emphasis in nutrition is on vegetables and lean meat (a source of protein). You need to minimize your fat intake, but drink a lot of water (approximately 30 - 40 ml per 1 kg of your weight per day).

Actually, that's all I wanted to write. In my opinion, such workouts really help you lose weight and get in shape, provided that you eat regularly and have a properly balanced diet. Therefore, if you want, you can do it, especially since the founders guarantee very fast results in 15 minutes a day.

Fat burning workout complex for home

A set of exercises for weight loss is also available to perform at home. It is not necessary to use special equipment; your own weight will be enough. Training should last at least 45 - 50 minutes. Fat burning will begin only twenty minutes after the start of the workout, so it is not advisable to train for only 15 minutes. An important condition for losing weight is the pulse zone. A zone of 120–160 beats per minute is considered comfortable for the cardiovascular system and effective for fat burning.

Superset for all muscle groups

The superset is performed without stopping, with a smooth transition from one exercise to another. The number of laps performed depends on what kind of load you want to get. It is advisable to repeat this complex for at least five circles. After performing, do a light stretch of all muscles.

Jump Squats

This type of squat involves all the muscles of the thighs and buttocks, while jumping in place is added, which increases the heart rate for fat burning. It is not advisable to do exercises every day. Unprepared athletes need to rebuild their muscles. This may take 4 - 5 days.

1. Starting position: feet shoulder-width apart, toes slightly apart;
2. Inhale: lower the pelvis, thigh parallel to the floor, as if sitting on a chair;
3. Exhale: jump from the bottom point, lifting your socks off the floor;
4. We repeat the squat while inhaling. We perform 20 - 30 times.

Burpee

This type of exercise is very effective for losing body weight, because it is performed at the fastest possible pace and involves absolutely all muscle groups. Depending on your level of training, you can perform it from 20 to 40 times.

1. From a standing position, while inhaling, we squat down, placing our palms on the floor;
2. Pushing off with our feet, with an exhalation we jump into the plank on straight arms;
3. Inhale: jump back to the palms;
4. Jump up while exhaling and return to the starting position.

Pushups

This exercise trains the upper shoulder girdle well. You can perform such exercises after 2-3 days, as small muscles recover quickly. Push-ups form correct posture; the main thing is to keep the abs tense, preventing the lower back from sagging. Perform 10 - 15 repetitions. Consider the option with wide palms.

1. From a plank position, palms wider than shoulders, feet hip-width apart;
2. Inhale: lower the chest to the level of the elbows. Elbows point to the sides;
3. Exhale: push up and return to the starting position.

How to plan your workout correctly

To create an intense workout, you need to follow several rules:

1. it is necessary to select exercises for different muscle groups;
2. Be sure to include cardio in your training complex;
3. Every workout should begin with a warm-up and end with stretching.

A trainer can select the most effective exercises for losing weight depending on your body characteristics, health status and desired results. He will show you how to do the exercises correctly and tell you how to create a diet.

If an exercise causes discomfort in the body, it is better to exclude it from the workout. It is important that the activities are enjoyable, otherwise motivation may disappear.

Effective exercises for abdominal muscles

You can train your abdominal muscles quite often. Three to four workouts per week is enough. The complex will help burn extra centimeters in the waist area. These exercises can end any workout. Whenever possible, the complex is performed one circle without rest. After which it is repeated three more times.

Warm up. Exercise "Hundred"

The exercise is fat burning, but at the same time breathing. Improves blood circulation and prepares the body for other exercises.

1. Starting position: lying on your back, legs bent at the knees at a right angle. The shin is suspended parallel to the floor. Hands along the body;
2. We lift the shoulder blades off the floor and maintain the position using the abdominal muscles. Chin above collarbones. Hands in front of you, palms down;
3. We take five gradual short breaths, clapping our palms in the air, as if walking on water;
4. Also, five short exhalations without lowering the shoulder blades to the floor;
5. Perform ten more such cycles without pausing.

Stretching legs alternately

Exercise is the beginning of the complex. Trains the deep abdominal muscles and also stretches the back and legs.

1. Lying on your back, right knee pulled up to your chest, palms holding your knee. The second leg is straight, held above the floor, at an angle of 30 degrees. The shoulder blades are torn off the floor;
2. Take a pause to inhale. With an exhalation, we change legs, pulling up the opposite knee;
3. We repeat the change of legs 20 - 30 times.

Stretching your legs at the same time

Strengthens the abdominal muscles, stretches the arms and legs.

1. Starting position: lying on your back, shoulder blades off the floor, legs together above the floor at an angle of 30 degrees. Arms are straightened behind the head, stretched back;
2. While maintaining a stable position, as you exhale, pull both knees to your chest, touching your shins with your palms;
3. Inhale: return to the starting position. We repeat the exercise 20 - 30 times.

Level Leg Raises

Trains the abdominal muscles. It especially works the lower part of the abs.

1. Lying on your back, palms behind your head, shoulder blades off the floor, legs straight at the top. Feet over the pelvis;
2. Inhale: lower your legs to an angle of 45 degrees, without lifting your lower back from the floor;
3. Exhale: raise your legs using the press to the starting position. Repeat 20 - 30 times.

Chriscross

Strengthens the oblique abdominal muscles and shapes the waist.

1. Lying on your back, palms behind your head, legs straight at an angle of 45 degrees;
2. The shoulder blades are constantly in weight. Exhale: the elbow of one hand reaches towards the opposite knee;
3. Inhale: return to the center;
4. Exhale: twist to the other side. 30 reps total.

Interval training for weight loss with belt

Fasten the belt to the last hole and place the resulting ring on the floor. Stand in the center of the circle.

Do all running and jumping exercises (30-second intervals) at a fast pace, and strength exercises - calmly.

30 seconds. Running out of the circle left and right. Place your right foot outside the belt, transfer your weight to it, place your left foot, step on it, again on your right, and with such stepping movements return both legs to the center of the circle. Run out of the circle to the right side at a fast pace for 15 seconds. The same amount more - to the left.

1 minute. Squats.

30 seconds. Jump from the center of the circle from the side: 15 seconds to the left side, then the same amount to the right side.

1 minute. Push-ups on knees with wide arms.

30 seconds. Running out of the circle. Make stepping movements similar to those when running out of the circle to the right and left: 15 seconds in each direction.

1 minute. Lunges: 30 seconds on each leg.

30 seconds. Jumping from a squat position from the center of the circle back and forth. You also need to land in a squat

During this movement it is very important not to break the technique. Make sure that the angle of your knees is 90 degrees at the starting and final points, do not lean forward too much

1 minute. Twisting.

30 seconds. Stand in a circle, lower yourself into a lunge, bringing your straight right leg diagonally to its limits. Jump to change the position of your leg, straightening your left leg.

1 minute. Classic hyperextensions.

Answers to exercises 15-25

Exercise 15

Parachute [shý], life [zhý], fat [zhý], fur coat [shý], joke [shý], jury [zhu], despair [ch'á], miracle [ch'ý], mercy [sh'á] , sensitive [ch'ý], pike [sh'ý], joke [shý], squint [sh'ý], bowl [ch'á], charm [ch'a], brochure [shý], feel [sh' á], snowflake [zhý], stitch [shu], tire [shý], awl [shý], cast iron [ch'u], hour [ch'á], Jules [zhá], Verne, cartoon [shá], ball [ shá], shilling [shy], width [shy], cipher [shy], squint [sh'ý], feeling [ch'ý], monster [ch'u], grimy [ch'u], scarecrow [ch' ý], nonsense [ch'ý], platform [sch'á], a little bit [ch'ý].

Exercise 16

Grushovka [shó] (suffix -ov under stress) – cheap [shó] (root cheap-; under stress, there is an alternation with e: cheap e vle), no knyazhon [zhó] (suffix -on with a fluent vowel under stress: princess ) – no wives [zhó] (root zhen-; under stress, there is an alternation with e: zhena ) , little books [zhó] (suffix -onk under stress) – sazhenki [zhó] (root sazhen-; under stress, there is alternation with e: soot ) , paper [zhó] (suffix -onk under stress) – millet [shó] (root millet-; under stress, there is alternation with e: millet no), tushonka [shó] (small carcass ; suffix -onk under stress) – (beef) stew [shó] (suffix in a verbal noun: stew → stewed → stew), with rook [ch'ó] (noun ending -oh under stress) – nothing to do with [h' ó] (adverb formed from the prepositional case form of the pronoun that), dushonka [shó] (suffix -onk under stress) – zhzhenka [zhó] (verbal noun formed from zhzhit: burn → burnt → zhzhenka), hedgehog [zhó] (suffix -ov under stress) – cheap [shó] (root cheap-; under stress, there is an alternation with e: desh e vle), girl [ch'ó] (suffix -onk under stress) – liver [ch'ó] (root liver-; under stress, there is an alternation with e: liver ) , blinders [shó] (root shor-; under stress, no alternation with e) – conductors [zhó] (suffix -er), under the garage [zhó] (noun ending -oh under stress) – (we) cut [zhó] (verb ending -yom), funny [shó] (suffix -on with a fluent vowel under stress: funny) – harnessed [zho] (participle suffix; short form), ratchet [sh'ó] (suffix -otk under stress) – brush [š'ó] (root brush-; under stress, there is an alternation with e: brush ) .

Exercise 17

Artichoke, lamb, seamless, richer, in what, camel, veche, wolf cub, armed, generally speaking, sinful, horse-drawn, girl, money, junk, joule, soul, ruff, more, chewed, gutter, yellow, acorn, perch, millstone, burn, jockey, juggler, bug, completed, shade, surplus, cossack, shred, nag, ladle, peg, traveling salesman, smoked sausage, smoked meats, root, uproot, purse, red-skinned, gooseberry, cruchon, kumachovy, lily of the valley, climb on the rampage, meadow, radial, peeling (from peeling), boy, little boy, bear cub, bag, little mouse, naked, inexperience, no guts, clumsily, no matter, twisted thread, knife, hacksaw, little legs, little knife, overnight stay, doom, clothes, burnt a hand, burnt a hand, distracted, hearth, wig, brocade, spider, interleaving, shoulder, plush, under the reins, arson of a house, slap in the face, burned a jacket, gluttonous, bee, wheat, piglet, five cats, delimited, uprooting, comb, retoucher, river, river, lattice, neighs, with a dacha, with a tower, with a left-hander, with a reckless driver, with a baby, with a mirage, with a burden, with sale, with a tractor, seedlings, locust, fresh on the street, condensed milk, condensed milk, embarrassment, abbreviated, trainee, old woman, poem, watchman, hundred-candle lamp, sealing wax, knot, flowing, Torzhok, ratchet, ratchet, slum, slum, stew, pork stew, thousand, dejected, accounting, hour, thicket, bangs , shuttle, black, callous, devil, dash, tap dance, clinking, prim, silk, whisper, chauvinism, shock, chocolate, ramrod, shuffle, saddlery, rustle, blinkers, highway, Scottish, driver, dandy, skirt.

1. Ё in the root under stress (there is an alternation with e): more, chewed, gutter, yellow, acorn, perch, millstone, purse, slap, bee, wheat, comb, lattice, seedlings, accounting, bangs, shuttle, black, stale, devil, dash, tap dance, silk, whisper, dandy.
2. O in the root under stress and without stress (there is no alternation with e; a foreign word, there is fluency of vowels): artichoke, seamless, junk, joule, jockey, juggler, gooseberry, cruchon, no guts, gluttonous, slum, slum, clinking glasses, prim , chauvinism, shock, chocolate, ramrod, shuffle, saddlery, rustle, blinkers, highway, Scottish, driver.
3. E is at the root of verbs and O is at the root of nouns formed from burn: burned my hand, burned my hand, set fire to the house, burned my jacket.
4. O under stress in suffixes and endings of nouns and adjectives, in suffixes of adverbs (except for the suffix of verbal adjectives -yonn, the suffix of verbal nouns -yovk, the suffix -er): camel, wolf cub, generally speaking, girl, money, little soul, ruff, bug, little cossack, shred, nag, ladle, root, red, to get into trouble, meadow, little boy, little bear, little mouse, naked, hacksaw, little foot, clothes, pocket, wig, brocade, spider, under the reins, patch, little river, with a tower, with a left-hander, a slikhach, with a baby, with a mirage, with a tractor, locust, fresh on the street, an old woman, a poem, a hundred-candle lamp, sealing wax, a knot, Torzhok, a ratchet, a ratchet, a thousand, a tractor, a thicket, a little skirt.
5. E in unstressed position in suffixes and endings of nouns and adjectives, in suffixes of adverbs: lamb, richer, vechevoy, sinful, horse-drawn, excess, peg, red-skinned, lily of the valley, radial, boy, bag, clumsily, knife, legs, shoulder, plush, five cats, river, with a dacha, with a burden, with a sale, a watchdog, an hour.
6. Noun suffix -er: traveling salesman, retoucher, intern.
7. The endings of verbs are stressed: you burn, neigh, flow.
8. Combinations of suffixes of the verb -yovyva-, verbal nouns -yovk-, verbal adjectives and participles -yonn- (-yon-) under stress: armed, completed, shade, smoked sausage, smoked meats, uprooting, peeling (from peeling), inexperience, thread -twisted, overnight, doomed, abstracted, interleaving, demarcated, uprooting, condensed milk, condensed milk, embarrassment, shortened, stewed meat, pork stew, dejected.
9. Yo in the form of the prepositional case of the pronoun that, as well as its derivatives: in what, in no way.

Exercise 18

1. To the right, quietly whispering and occasionally shuddering from the rushing wind, the alder grove darkened. 2. The main street is highwayd and maintained in order. 3. Windfall and thicket are difficult places. 4. A red flag flutters over the roof of the outermost hut. 5. She went out into the street wearing only a skirt. 6. Everything here is also very general. 7. I’m sitting behind bars in a damp dungeon. 8. A chewed tussock jacket hung from his shoulders. 9. The owner doesn’t give a penny in advance, he’s stubborn: no! Such an asshole. 10. Tired as hell. 11. To prevent the musicians from freezing in the cold, they were given a keg of vodka. 12. It is difficult for the shepherd Petya to live in the world. 13. The girls could always be distracted by some trifle. 14. I was embarrassed and scared. 15. American pork stew was called (in our troops) canned food “second front”. 16. The traveler looked after him in astonishment. 17. The frantic tap dancing gave way to a whirlwind of squatting. 18. She just broke the pie and bit a piece. 19. Two perches are placed across the stream. 20. I was very funny in the Mephistopheles costume. 21. They reminded her of those young days when she, as a beautiful and naive girl, danced at parties. 22. At this time an old man entered. 23. The glasses of large horn-rimmed glasses could not hide the tense and restless gaze that followed Polyakov’s pencil. 24. I feel sorry for his cold, callous heart. 25. If my conversation makes your soul sparkle, you will become a sailor. 26. On the window, in the corner, stood modestly a penny inkwell with a yellowed goose feather. 27. I went out to the edge of the forest and wandered across the field. 28. The old men, wandering through the fields with their wallets, smiled. 29. A terrible fear rushed them through the darkness and impassable slum. 30. He was an exceptional and versatile artist: he juggled equally well, worked on the trapeze and on the horizontal bar.

Exercise 19

Pale face, with a pale face, a full-faced child, about full-faced children, face [l'itsevat'], facial nerve, face, face, with a scar, heal, red scars, slate [slántsyj], glossy, with gloss, with hoarseness [ hr'ipΛttsój], with a calculation, with a cunning one, meat [m'iestso], jog, potassium permanganate, with manganese, intermezzo, duchess, wise Indians, scrape [tsykl'ievat'] floors, citrus [citrus] plants, narcissus, patient, pliers, bacillus, stand on tiptoes [tsýpch'k'i], at the border, stubby tail, tasty lollipops [l'ld'ientsy], cigarette [tsygark], wisteria [gl'itsyn'ijь], operation [Λp 'ierátsyj'], lead, under the window, quotation, deficiency, twin brothers, dance, dancer, fixation, gypsy child [gypsy'onk], duchess, click a tooth, ringed, palazzo, tiptoe on the hands.

Exercise 20

1. He was wearing his father’s old jacket, which reached to his knees. 2. The watchman Kuritsyn entered the cabin. 3. The dusk thickens, and the reapers leave the fields. 4. I lowered the mat, wrapped myself in a fur coat and dozed off. 5. To the usual “chicks!” chicks!” a dozen chickens came out. 6. The favorite writer in the Korolev house was Mikhail Kotsyubinsky. 7. Following Matvey, the barber . 8. Behind the mica in the lead frame was green . 9. I stood on tiptoe and looked into the hall. 10. There’s a cigarette in your teeth, you’ve got your cap on. 11. “To hell!” – the general tsked at him. 12. Only the circulars . 13. Today the Tsokotuha Fly is the birthday girl. 14. My father, when entering college, was preparing to be a dancer . 15. In factory schools, digital wisdom is taught, and digital science is a divine science. 16. On the platform near the porch there were singers in crimson Russian shirts. 17. Everything in Pshenitsyna’s house breathed with such abundance and completeness of economy as had never happened before. to clatter as loudly as two magpies. 19. The grandmother came out to feed the chickens. 20. Horseshoes clicked, horses snored. 21. How I to dance ... Oh, until I drop! And we don’t even have dancers. 22. Soon the smart and affectionate Kutsy became a common favorite . And he decided to take all measures to prevent the “lanky devil” from meeting Kutsego. 23. There was a good feuilleton on Tuesday. And this one... didn’t work out for you. 24. The same dry chicory grew on the sides of the paths. 25. He left the table, went into the dance hall - it was empty. 26. His eyes looked cunning. 27. Fronts rumbled from the Barents to the Black Sea. 28. An Uzbek in oily overalls came to the rescue.

Barber [tsyr'ýl'n'ik]; mica [sl'ud'ien]; lead [sv'intsovj]; window [Λkóshch'km]; turned green [z'l'ien'el]; chicks [tsýpch'k'i]; circulars [circul'áry]; dancer [tΛntsor]; abundance [Λb'il'ijm]; to clap [tskΛtat']; dance [tantsyevat']; favorite [l'ub'imts'm]; dance [tantsyevál'nu].

Exercise 21

1. The driver laughed , climbed into his booth, and slammed the door . 2. They are going... To the right slum . Since ancient times its name has been Devil's Ravine. 3. The little dog also looked sideways at the prancing girl, and every time the rope clicked on the ground, it blinked. 4. Among the grasses and resinous cones, crimson scatterings of berries appeared here and there. 5. Two reed mats lay on the ground inside the dwelling. 6. Yellow carnations and golden ball bushes rose above the silken grass, crushed by heavy dew. 7. These paintings - popular prints - are cheap. 8. One day at lunchtime we turned off the road to a river, which in this place filled into a small creek with the remains of the piles of water mill and fallen reeds. 9. We served a prayer service and drove off coolly and with overnight stays at stations. 10. He saw the horse’s shoulder . 11. A chewed tussock jacket hung from his shoulders. 12. The old man was sleeping peacefully under a tree at the edge of the forest, putting his cap under his head. 13. Everyone began to clink glasses with Katerina Andreevna and Lyakhov. 14. At first I suffered the burns painfully. 15. The man in the railway cap clicked his tongue. tied a rosary around his neck instead of a scarf . 17. There was a special silence , nothing like it in the forest: no rustle, no breeze. 18. The next morning I had a headache, suffered from heartburn, my face was pale and dull. 19. Marina brought a bottle of rum, lemon, sugar, and the burner began to glow. canvas shook behind him .

Laughed [zasm'iej'áls']; door [dv'ertsj]; slum [slum]; little dog [sabΛch'onk]; sideways [ask]; watched [sl'ied'il]; clicked [sh'olkl]; among [sr'ied'iʁ]; shishek [shishk]; lay [l'iezhal'i]; yellow [zhóltyj]; popular [luboch'nyj]; small [n'bΛl'shýju]; water [v'd'ienoj]; shoulder [pl'iech'om]; horses [lóšd'i]; chewed [zhovnyj]; imposed [n'v'iezal]; silence [t'ishyná]; canvas [cotton].

Exercise 22

Suddenly [suddenly], bread [hl'ep], train [pójst], expenses [iz'd'ershk'i], pancake [bl'in'ch'ik], registry office [zaks], baked goods [zdob'], speaker [dΛklach'ik], counter [sh'óch'ik], connection [s'v'ás'], illness [bΛl'ez'n'], sew [sh:yt'], compress [zh:at'] , embroider [рΛш:ыт'], unclench [рΛж:ат'], heartburn [Иж:огъ], incident [рьш:йт'], disappear [ish'ez-nut'], cab driver [isvosch'ik], spoon [ loshk], do [z'd'el't'], escape [zb'iezhát'] and [z'b'iezhát'], obey [pch'in'its'], gazebo [b'ies'etk'], seamless [ b'iesh:ov-nyj], split [r'z'd'iel'its'], saw down [ptp'il'it'], light [l'ókhk'ij], soft [m'ákhk'ij], firmament [ t'v'ert'] and [tv'ert'], door [d'v'er'] and [dv'er'], take off [s'n'ats], star [z'v'oznyj] and [zv'oznyj], hello [hello], feeling [h'ýstv], sad [sad], Icelandic [islansk'ij], bench [skΛm'já], announce [Λbjievit'], eat [sjēs't'] , broth [bul'jón'ch'ik], his [svjievó], twenty [dvát'], boring [skýshnyj], cool [krutov], rain [dósh']i [dósht'], rain [dΛzh:'ink ] and [rain'ink].

Exercise 23

Highest [ w] – lowest [ sh], detour [st] – nail [s't'] – sadness [ s't'], blood [ f'] – blood [ v '], s give [z] – s thi [s] – s count [s']; drums n ] - drummer [n'] - drummer [n'].

The sounds in place of the highlighted letters are pronounced the same way in the following cases: vyschy [ sh] - low [ sh], nail [ s't'] - sadness [s't'], drummer [ n '] – drum [ n'].

Exercise 24

Zhelud [zholut'] – acorns, world [ m’irash] – mirages, claws [ kókt’i ] – claw, climb down [ sl’es’t’] – climb down, highest [higher :ыj] – height, low n’ish :ыj] – low, and d ti [it’i] – I’m going, p ka [button] – button, carry zi [v’eees’t’] – I’m carrying, cargo d [grýs’t’] – milk mushrooms, cutters [ r’iessý] – cut, Norwegian ka [nΛrv’eshk] – Norway, cart [t’iel’eshk] – cart, wedding [svád'b] – exception (to woo), hectic [ hectic ] – turmoil, grain farmer [ khl’bΛr’esk] – cut, putty [ zΛmásk] – cover up, indulgence [ pΛblashk ] – to bless, darling [gΛlýpch’ik] – pigeons, under the bridles [ пъд зз́] – bridle, weighty [v’esk’ij] – to weigh, extravagant dka [sumΛzbrotk] – to wander, Asia tchina [ Λz'iách'in] - Asians, Arabic [ Λrapsk'ij] - Arabs, crawl away [ upΛls't'í] - crawl away, German [n'iem'ech'in] - German, bombe ka [bΛmb'oshk] – bomb, wilted [uv’átshij] – fade, bruschatka [ brusch’atk] – timber, lody zhka [lodishk] – ankle, shchina [ vΛsh’in] – wax , shavings [strýshk'i] – planing, viscous [v'ásk'ij] – knitting, shefing [ shefstvov't'] – chefs, Scythian [ sk'ifsk'ij] – Scythians, cover ka [Λbloshk] – to cover, chilly [ znopk’ij] – to shiver, periosteum [ nΛtkosn’its] – bones, peer [ sv’ersn’ik] – verst.

Exercise 25

1. The mother was mending shirts shki ([rubá sh k'i] - shirt) and knitting a var'zh ki ([vár' sh k'i] - mitten). 2. Thin ([р'е́т к'ижь ] - rare) hair was caked on the head. 3. In the rollicking ([z'l'ikhvá ts kam] - grab) steppe acceleration, the bell laughs to the point of tears ( [sl'ó s ] and [sl'ó s ] - tears). 4. Ilya always brought with him something tasty ([fkýsnвъ] - tastes): bagels, mint gingerbread, honey gingerbread ([kΛvr'í sh k'i] - gingerbread, gingerbread). 5. People's rumor ( [l'u ts kájь] - people) rumor - like a sea wave. 6. I ran so hard to pay my respects that I can’t catch my breath ( [p'р'ьв'rie s' t'í] - translates; - d before t alternates with the letter s ). 7. We stood silently, at attention ( [new shku ] - stretch out). 8. His head was covered with bandage ([pΛv'á s къj] - knit) with a strap ([р'м'ьь ком ] - strap) around his forehead, and his hands were tied behind his back. 9. The man brought in with anxious curiosity ([l'ubΛpý tvm ] – torture) looked at the procurator. 10. Marching ([shestvuj] - walked), spring showers flowers. 11. His face was lean ([posnjь] – to fast), and his lips were strictly chosen. 12. Our dilapidated shack ([lΛch'ý sh kъ] – shack – g alternates with w ) is both sad and dark. 13. Damask steel sounded; Buckshot squealed ([v'i zh: ál] and [v'i zh: ál] – screech). 14. I pull out a bucket of water from the well ( [kΛлоцъ] – well). 15. It rained ( [ dosht ']) mixed with snow. 16. He loved books passionately ( [strásn] – passion). 17. Autumn roses - lovely ( [pr'iel'esnyj] - delights), sad ( [sad] - sad) roses. 18. They were met by a traveler ([Λбjеш́ьк] - to ride) - freckled ([v'iesny sh'ch' tyj] and [v'iesny sh' ьтыj] - no freckles), with a light brown square beard ([bΛrotkъj ] - beard). 19. Now she is following and thinking about where the tight stitch leads ( [s't'ó sh k ] – stitch, stitch). 20. I will come, I will come ([pr'idý] – coming), don’t be afraid! Even if I didn’t come ( [prit'í] - goes), of course I will come. 21. Eh, eggs ch nitsa ([jieishn'its] – no testicles)! Zaku with ki ([zΛkýsk'i] – to have a bite) is nothing more useful and durable. 22. Dry and sparse ( [р'е́т къ ] – rare) the grains rustled ( [krup'ich'ityj] – grains, before the suffix -chat- ts alternates with t ) sand on the cut of the shore. 23. Perebe zhch ik ([p'r'ieb'esh'ik] - run) was wrapped in a protective shroud. 24. There they sat him at the table and treated him to all kinds of food ([jástvm] - remember). 25. Several red cows ( [króf ] - cow) came out of the reeds ( [trasn'ika] - reed), and one, raising its muzzle, roared. 26. laid on the ground ([posl:ъjь] – to lay) did not allow moisture to pass through. 27. The messenger sent ([posl:ыj] – send, send) returned late ( [pozn] – be late) in the evening. 28. On the ships of the squadron, the bells struck six bells ([skl'ánk] - remember). 29. Then they began to honor ([ch'estvv't'] - honor, honor) the best drummers. 30. A slightly bluish light shone ( [br'ezh:yl] - remember; in the past it came from the noun brezg "dawn") into the window, through ( [skvó s' ] - through) the snow. tavern ([izv'esnyj] – news, news) tavern - kisser ([kΛbách'ik] – taverns, before the suffix -chik k alternates with t ) came out onto the porch 32. Kneading thick mud with boots and hooves ( [gr'á s' ] - in the mud), the procession ([shestv'ij] - walked), finally rested on the shore. 33. At the porch of the commandant 's ([km'iendanskav] - commandants) house, a Cossack held by the bridle ( [p'dZuztsy] - bridle) a beautiful ([pr'iekrasnuj] - beautiful) horse ( [lósht'] - horses ). 34. A curious person can make many wonderful ([pr'iekrasnyh] - beautiful) discoveries in nature. 35. More and more clearly and clearly ([jást'н:ьь] - obvious) the crunching of dry branches was heard in the darkness. 36. A dim lightning flashed ([bl'iesnýl] - remember) over the lake. 37. A fine flour of dust surrounded the travelers like a stuffy cloud ([put'ieshestv'n'ik'f] - walked). 38. Between the tree ([d'iev'esnym'i] - trees) trunks there is eternal twilight. The branches of spruce and fir trees seem like giant ([g'igan-sk'im'i] - giants) hands. 39. The azure of heaven ([n'ieb'esnjь] - heaven) laughs, washed by a night thunderstorm. 40. The morning was beautiful ([pr'iekrasnjь] - beautiful), the sun ([sнъ] - sun) illuminated the tops of the linden trees. 41. Our cockpit was a simple plank ([дΛ ш'атъj] – board, the final consonants of the root sk alternates with sh ) hole. 42. In the blue transparent water, a sandy ([p'iesch'ánjь] – sand, sandy loam; the root dog-, the final consonant of the root c is preserved before the suffix, and -ok in the word sand is a suffix) bottom, piles and keels were visible boats. hawkers walking around the entire theater ([ch'ásn'ik'i] - part; [lΛtosh n'ik'i ] - tray, k before the suffix -nik alternates with h ). 44. They drive through ([prjijezh:ájut] – riding) without a wheel with ([kΛl'ó s ] – wheel) outside the window ( [Λkoshkam] – window) of a building.

►Go to the table of contents of the book Russian Language Course. Phonetics, word formation, morphology and spelling

Magic naming

We recently practiced this exercise with colleagues in the Overheard Naming group. A good workout for the brain.

Can be done alone or together. The first participant names a noun, for example, “cat”. The second one comes up with 5 or more adjectives for it and gives the word new unexpected properties.

• Space cat.
• Vocal cat.
• Berry cat.
• Driver's cat.
• Whispering cat.
• Legendary cat.
• Smoking cat.

Practice 10-20 words a day. Slogans and names are generated directly during practice. By the way, if you don’t have a partner, practice on things you see at home, or use a word generator.

How to Promote a YouTube Channel: A Complete Guide for Beginners

Salesman

There are a lot of objects around. Take any and sell within 3 minutes. Describe its qualities with epithets, as if you were explaining the benefits of an item to a small child, while talking about color and texture. Do you remember the “sell me a pen” task at an interview? Something like that.

Example:

Look how smooth the card is, you can use it to cut sausage on the go. Stylish and comfortable. Take a closer look at the design – minimalism in strict colors. It’s so easy for her to pay at Pyaterochka, you won’t believe it. Transfers to other cards at the speed of light, and maybe faster. This is Tinkoff Bank...

Performed at home or in the office with colleagues. Choose three items and set a timer with a bell. Task: beautifully sell someone a chair, a hole punch and a cup of coffee in 9 minutes. And so on every day until you feel like the Wolf of Wall Street.

[Webinar recording] How to create a budget video for business with your own hands