230 IDEAS for a 30 day challenge project + useful interesting sites and applications

So, the New Year has already arrived for almost a month, and the holidays are long over. How are your plans to start a new life going? Even if you haven’t managed to change everything radically yet, that’s okay. It is believed that in 21 days you can develop a new habit, and in 30 you can completely consolidate the material and forget that it was once different. Think about your plans and dreams for this year. Take one task and do something to achieve it every day for a month. At the end of this period, you are guaranteed to not only have a new habit of working towards your goal, but you will definitely be closer to realizing your grandiose plans.

We at How to Green have prepared our own list for you. Choose 1 or 2 tasks from it and practice them every day for a month, adding them to your own tasks. We promise that at the end of our challenge you will clearly realize that you have become a new, better version of yourself.

Give up a bad habit

Perhaps you feel that there is some kind of attachment that interferes with a healthy lifestyle or doing important and useful things during the day. Here are the most common ones that are best to say goodbye to: smoking, frequent consumption of fast food or caffeine, watching TV, playing video games, the habit of staying up late (especially while looking at your social media feed). Finally, take the important step and give up your harmful attachment. We guarantee that after 30 days you will wonder how you could follow her lead for so long.

Squat chart for 30 days for girls

The 30-day squat table for girls assumes that you will start with a small number of repetitions, regularly increasing it. Also, some days will be devoted to rest from squats so that the muscles can recover. The diagram may look like this:

If you find it difficult to complete the required number of squats at one time, you can break it up into several approaches .
It is advisable to perform them with short breaks.

Meditate every day

Meditation helps calm the mind, develop awareness and resistance to stress. It's no surprise that many modern leaders directly attribute their success to this ongoing practice. Among them are Ariana Huffington, Oprah Winfrey, Eckhart Tolle, Bill Ford and many others. Devote at least 5 minutes to meditation, but every day. How exactly to meditate is up to you. There are many options.

Don't stop there. At the end of one challenge, when you already have a new useful habit, proceed to the next task. By being in a mode of constant interest and discovery, becoming more productive and active, we lay the foundation for positive changes on many fronts. We become more flexible, creative, learnable, able to make the most objective assessments, and most importantly, we begin to truly love life.

Tags: healthy habits habits psychology

Basic squats

Look

Starting position: stand straight, legs wider than shoulder-width apart, back straight. Turn your feet slightly with your toes facing out. Squat: Extend your arms straight out in front of you for balance and squat. Make sure that your knees do not go beyond the level of your thumbs. When you feel yourself touching the chair, return to the starting position, resting the entire surface of your feet on the floor. Tip: Try to keep your hips slightly back to avoid leaning forward. Direct your gaze straight ahead, turn your shoulders - your back should be straight.

Why does a girl need to pump up her legs?

Well-developed legs are not only necessary for runners and athletes. Strong lower limbs make a person much more resilient in everyday life, and also give an athletically toned figure. If you spend enough time training your legs, after a short period of time you will notice how much easier it has become to climb stairs. Don't worry about your fitness level. Exercises to pump up the lower body are not difficult and can be performed even by those who have not previously devoted much time to sports and training.

Most movements do not require the use of weights or weights, but rather provide a good load from your own body. If we talk about home workouts, there are many exercises that do not require the purchase of any sports equipment or equipment. They allow you to increase your endurance when walking, and, therefore, get tired much less and achieve more in life. Another advantage is the ability to prepare yourself for serious stress both in the sports field and when performing ordinary everyday tasks.

Pumping up your legs at home is not only a doable task, but also incredibly useful. Exercises that load the lower limbs bring the muscles involved in everyday life into good tone. Squats, which imitate the movement made when a person sits on a chair, help not only strengthen the leg muscles, but also improve posture. Squat raises require pushing through your heels and squeezing your core. In other words, a person develops useful habits that are applicable not only during training, but also in everyday life.

Beautiful posture, correct seating, and the absence of rapid fatigue when walking are just some of the positive benefits of leg training. Simple exercises that do not require good physical preparation will be an excellent basis for moving on to more complex training with the addition of weights. Well-developed leg muscles are of paramount importance for many complex weight-bearing exercises. Another advantage of movements without the use of additional sports equipment is that they allow you to hone the execution technique to the point of automaticity, but at the same time pump up your lower limbs.

If you have never performed lunges and squats before, then immediately doing such exercises with weights is strongly not recommended. This will lead to difficulties in mastering the technique, since most of the effort will be aimed at holding the weights. There is little benefit from such training. Home basic training for pumping up your legs helps you hone literally every movement in a familiar environment, become the owner of strong and developed lower limbs, and prepare for more intense exercise. The last point is a pleasant bonus for those who have seriously decided to make their figure more athletic and toned.

How long does it take to pump up your butt?

In order to pump up your butt, you will need several months of regular training. However, in just a week, with the right choice of exercises, you can simulate a rounded silhouette and tone your gluteal muscles. In this case, you will have to increase the daily number of repetitions and approaches, as well as maintain a water regime and add manual massage to your training to improve blood flow to even out the relief and improve the condition of the skin. It is quite possible to pump up your butt in a month if you adhere to an intensive training schedule in combination with the above methods.

Application Features

If you've never done this type of workout before, this app is really easy to get started with. Once the applet is installed on your smartphone, you can immediately perform exercises for your butt and legs - the full workout is available without restrictions.

Bodymaster recommends!

Need some extra motivation to work on your butt and thighs? Take a look at what the sexiest female fitness models look like. Just believe that you can achieve the same results, and even better!

The full course, as the name suggests, lasts 30 days. Each day includes exercises for the legs and buttocks, from 8 to 11 types with repetitions up to 25 times. Workouts are carried out using detailed text instructions, as well as a voice coach who will guide your actions. Also, with the help of animation, you are shown how to do this or that exercise correctly: how to squat and bend over to pump up your hips and buttocks, and not pull anything.

Don't be confused by the fact that not a single exercise includes additional equipment. The entire training program is designed so that you can work on your buttock muscles and perform leg exercises at home. Once you have completed the initial 30-day course, you can safely move on to a more complex stage. Read more about this in our complete guide on how to pump up a girl’s legs.

The application has an extremely simple and intuitive interface. All the main work happens on the main screen with a list of exercises. Even if you have never worked with such mobile programs, it will take you just a few minutes to master it.

There are also a minimum of useful settings here. You set the voiceover parameters for the workout, select the language and metric units. We also recommend setting reminders so you don't miss exercises. Your butt, legs, and even your back and shoulders will begin to get in shape in a few days only if you consistently follow your workout schedule.

BodyLab blog about sports and proper nutrition

Have you decided to start doing fitness and your main goal is perfect buttocks? We bet that the first thing you will decide to do is squat countless times a day to achieve that long-awaited firm and beautiful butt.

But, alas, everything is not as simple as in the funny pictures in sports pages. To achieve beautiful, harmonious legs and buttocks, one squat is not enough. But don't worry. Now we will look at how to pump up a beautiful butt from scratch step by step.

Even if you don’t need to lose excess weight, and the goal is solely to gain weight in the places that interest you, you will have to watch your diet. If your goal is to increase the volume of your buttocks, then whatever one may say, you will have to eat quite a lot.

At least 1500 calories per day (the BodyLab Curator can calculate more accurately for you depending on your individual data), and in some cases at least 2000. And these should be calories with a certain ratio of proteins, fats and carbohydrates. If you eat mascarpone, you will certainly gain the right amount of calories.

But you won’t get protein and carbohydrates, and your body won’t be able to build muscle tissue from fats.

So, whatever one may say, you will have to pay special attention to nutrition

You only want to pump up your butt, right? We have bad news for you: this is impossible. If you lose weight, your whole body loses weight. Not evenly and proportionally, but that’s all. The same goes for muscle growth. If you exercise, muscles increase throughout your body.

Even if, due to inexperience, you do exercises only on your legs, there will be muscles that are included in the work additionally or as stabilizers. Even if you imagine for a second that you can only pump up your butt and nothing else, think about how it will look. About the same size as a chicken's legs. Huge hypertrophy of the buttocks and thin legs.

Helpful advice!

Why do you need this? Tune in to the harmonious development of your body. After all, you probably first of all want to be beautiful.

Now let's move on to the exercises. Based on the previous paragraph, you should understand that you have to train not only your buttocks. But also legs, abs, back, upper shoulder girdle. And not only for reasons of aesthetics, but also from the point of view of achieving the best results. Our body is designed in such a way that it strives for stability.

And, if hypertrophy is planned in one area, while another muscle group lags far behind, growth will slow down. This is how balance is maintained.

Bonus, recovery processes are very important for muscle growth and if you do not give the tissues the opportunity to heal after training, finishing off your body with daily training, then you will only tire yourself without achieving any results.

Lunges are also a good basic exercise.

Please note that backward lunges put more stress on the back of the thigh and buttocks, while forward lunges put more stress on the quadriceps.

You can also try elevated single-leg lunges (Bulgarian split squats) and elevated step-ups. These exercises also give good results.

It is better to include diagonal lunges into your training not immediately - they are more aimed at correcting shape than at growth.

Pay attention!

If you want to see a beautiful, sculpted transition from the leg muscles to the buttocks, then you should pay attention to the thigh biceps. A good exercise that works the hamstrings, glutes and back muscles is the deadlift.

There are also a great many options for performing this exercise. Hyperextension is no less effective.

To place the load on your glutes rather than your lower back, do not round your back while doing this exercise.

After you have strengthened your muscles through basic exercises, you can add isolation. That is, exercises that transfer the maximum load to the target muscle. Please note that by performing only isolation exercises you will not achieve changes in one muscle.

If you do not have serious contraindications to axial loads, as well as problems with your knees, then you can add some plyometric exercises to your training: half-squat jumps, jumping lunges, jumping on a bench, etc. These exercises will help you, by loading your muscles, and due to their high energy consumption, fight a small percentage of body fat.

Of course, these are just the basics. A high-quality workout should carefully combine various exercises for different muscle groups so as to systematically use all the body’s capabilities to achieve the fastest and highest quality results. You can find such training in the program of our school.

Best wishes, BodyLab Team

General rules and recommendations

To understand how to pump up your legs at home, a woman needs to understand the basic rules and recommendations that should be followed when training at home:

Review your diet. Nutrition plays a vital role in the life of any person, and even more so of an athlete. Every day we eat the “wrong” food, rich in fast carbohydrates and fats, which are deposited on the hips, stomach, and butt. Rebuild your diet so that its basis, namely 60%, is made up of complex carbohydrates (cereals, durum pasta) and fiber, 30% should be proteins, and only 10% healthy fats. Drink plenty of water

Our cells are 80% water, so it is important to maintain water balance at a given level. The liquid also helps remove waste and toxins and cleanse the body.

The daily water requirement is 2 liters. Breathe correctly. Breathing must be frequent to saturate the blood with oxygen. It is he who oxidizes fat cells, which promotes the breakdown of adipose tissue. Learn the technique of movements. When choosing exercises, you need to study the sequence of actions step by step, understand how to stand and move correctly. Not only the result of the training, but also the safety of the training depends on the correct execution. Hone your technique, and only then perform exercises at a fast pace or with weights. Do a warm-up. Before class, be sure to warm up your muscles, stretch tendons and ligaments, and stretch your joints. Just 10 minutes of warm-up will help you avoid serious troubles and injuries. After finishing the training, also take 10 minutes to cool down to consolidate the results. Don't rush things. When starting to pump their legs, most women immediately wonder how many days will it take to achieve a noticeable effect? The result depends on many factors - age, physique, intensity of exercise, correctness of exercises, etc.

Always wear comfortable clothing for home workouts. Practice to your favorite rhythmic music. Train so that each activity brings you joy, do not overload yourself, increase the load gradually as your body adapts to the given pace of work. Conduct training 3-4 times a week. Don’t just train your legs, otherwise it will lead to imbalance and a disproportionate figure; also train your abs and arms.

Squats with weights

Look

Starting position: stand straight, feet slightly wider than shoulder-width apart, back straight. Turn your toes slightly outward. Hold a dumbbell in each hand. Squat: Keep your arms along your body and squat. Make sure that your knees do not go beyond the level of your thumbs. When you feel yourself touching the chair, return to the starting position, resting the entire surface of your feet on the floor. Tip: it’s better to start with 2 kg dumbbells, then move on to 3.5 kg, and then to 4.5 kg. If you get tired, carefully move to a lower weight, performing the last set with the lightest dumbbells.

She's 63 years old and just ran an ultramarathon.

At first I was afraid to squat for a long time - I did 10 repetitions and rested briefly. Then I tried 20 - it went very well. First, you study the behavior of the body, evaluate its reaction and understand: anything is possible. And I could have squatted more, but I didn’t - but now I have a new goal: 5000 times.

Such activities are fun, if they do not harm health, do not contradict the law, or common sense. I want to show everyone that I can do anything - like Wonder Woman.

• At no point did I want to stop. I filled out a piece of paper - each line had numbers: 20, 40, 60. That is, I circled the circles, saw how much was done, concentrated on it - and I had a blast. I wanted to do it as quickly as possible. I didn’t waste any energy on talking, except for recording the video.

During pauses I just walked around - I didn’t make mistakes like lying down and sitting. The girl who squatted with me sometimes lay down. Not to blame her – she seems to be studying to be a coach – but it’s strange. I told her: you can’t! It is better to relax through walking, rather than by moving your body to a horizontal position.

The body selects the rhythm and pulse for a specific job. And when you lie down, he asks the question: what happened? We rest? And then we work again?

This is increased stress for the body. There have even been deaths - for example, in marathons: a person finished and immediately lay down. And I didn’t get up anymore, because the load on my heart was excessive.

In American football, it is essentially forbidden to collapse, no matter how tired you are. Even in the game, the maximum is to sit down on one knee: this is both a way of respite and a special gesture when someone is carried away with an injury. If a player is seriously injured, then all the players on the field kneel on one knee - roughly speaking, it’s like saluting. And also in the game they kneel down on one knee so as not to be knocked down: if you can’t run any further and are afraid that you’re about to be knocked down, then you kneel down.

• Someone wrote that I allegedly did not squat all the way: these are not squats - where is the depth, why didn’t you touch your butt? Although I always squatted at an angle of 90 degrees. In powerlifting, a squat counts if you do 90 or lower. So not all people understand what a proper squat is.

• After the 3000th squat, I didn’t do anything special - I recorded a story and went to the shower. I felt a little dumb. After such a load, you understand the athletes: such devastation, in the head it’s like a desert.

There was no special recovery - no massage, no ice, no bath. I didn’t feel any pain at all that day, my legs just felt weak. But I even went to study, and then to the Pravilo simulator. It resembles a torture facility: they tie you by the arms and legs to stretch your back.

In front of the exercise machine I lay on the nails for a while. I don’t know how this came into my life, but it’s an interesting thing - I’ve been practicing for six months now, although I’m not a yogi or a PP-schnitza (we’re talking about PP - proper nutrition - Sports.ru). They put nails under my calves to relax me - I lay there for about half an hour, it helped a lot.

• My legs really responded to the load only the next day - it was very difficult to walk. She waddled and people looked: what’s wrong with your gait, did you have a stormy night? And I’m not talking about the problems that arose when I went to the toilet. No matter how funny it sounds, this is real stress.

In general, the condition was complex: it was as if she had been drinking the entire previous day. I constantly felt sleepy, although I slept for at least 8 hours. I was very nervous all day - naturally, in girls everything is reflected in hormones and mood.

But I’ve been able to cope with this for a long time: even in this state, I did the minimum of things that were required. I wanted to go to the cinema, but still went home and lay with my feet up. And again, I didn’t arrange any special procedures - perhaps a massage would have helped, but my legs wanted privacy and peace.

• I am sure that these 3000 squats will not harm my knees or lower back. I didn't squat with a lot of weight, which could cause problems. Squats are a very healthy, non-isolating exercise for the gluteal muscles, legs, back and even the abs. Scientists have proven that squats develop the abdominal muscles better than crunches. Another benefit is from cardio, fat is burned.

There is a myth: if you squat too much, your knees will fly. We must forget about this. I started squatting, fixing them, but then I realized: if you do everything correctly, there is no harmful load. They will hurt if you haven’t stretched them, if you don’t spread them correctly, if your technique suffers.

My knees have been knocked down by ballet, but with the current – ​​correct – loads, I don’t feel much stress.

• I have been involved in sports since childhood: CCM in artistic gymnastics, performed in extreme strength training, Muay Thai, boxing, American football, CrossFit. I don't really like powerlifting, but I lift good weights - why not get a master's master? I also want to do 25 pull-ups, resume tango lessons, sign up for pole dancing - I don’t have enough time for everything.

I never understood how you can not play sports. For me it’s always: hooray, training! And if I get bored, I quit. At 30, it’s very strange to do something that doesn’t inspire you.

• For three years now, American football has been on my top list. I started at 26-27 - it’s not late at all, generally older girls go there.

I wanted a tough sport, but with my face protected. There is no professional amphetto in Russia - it is not an Olympic sport. But there is a league, 4 teams, coaches. Getting into the team is not so difficult: I chose “Moscow Sirens”. The first month they train you for free, they give you equipment so you can try it. In two or three lessons, little is clear, but a month is enough. If you liked it, stay.

Tamara Romanova (number 43)

• I came with a weight of 49 kg and a height of 170 - I was the smallest in the team. Now I look at old photos and don’t recognize myself. I started going to the gym, because doing amfoot without a gym is immediately an injury and generally a waste of time. Over the course of a year, I gained 5 kg of muscle, although my appearance remained almost unchanged.

Then they broke my arm during training, I didn’t train for a month. After that I stepped on the scales - another plus 5 kg. At first I thought it was fat, but no: I returned to training and the weight never came off. This is muscle mass that just grew in a month. Previously, I just burned it. Now I’m incredibly happy that I weigh almost 60 kg, my arms are very pumped up, my back has become such a Hulk.

It was because of my strong hands that they put me in the deal line - my dream came true! The game is very difficult, but for my experience and weight I'm ok.

• American football is my love, and there is no way to explain it. When I got into this sport, naturally, I started dating a football player. He said: Tom, American football is for girls who have everything bad in their lives, they are either scary or lesbians.

He gave me two months: you play, take pictures in the frame and leave. After two months she said: I give it four months. Then we broke up, and I’m still in American football, for three years now. I think he knows this.

• I want to be associated with sports in Russia, to help people who want to implement it in their lives. I'm Tony Robbins, but in sports.

My life is not a beauty, I’m not a bikini girl, I’m not a photo trainer; I can afford fast food and alcohol. This is one of the types of relaxation recommended by trainers. And I am a professional trainer and, naturally, I have knowledge about this.

I'm not talking about parties that make a person feel bad. I never have a hangover because I drink a maximum of two glasses of wine or a liter of beer. I try to understand wine, read books, go to tastings, I adore wine - it’s my love.

I had a time when I couldn’t drink: I was preparing for an extreme strength tournament - training every day. And I thought: now I’ll perform and, roughly speaking, I’ll get drunk. Because my body will still hurt, I’ll miss a week. This is a great reason to see friends, celebrate a victory - it gave me motivation: now I don’t drink, but then...