What you need to keep fit
Being young, slim and beautiful is a simple and at the same time difficult task. Difficulty – regularity and consistency are important to achieve the desired result. No laziness or promises to start on Monday. Simplicity lies in following two tips.
Stick to proper nutrition:
- There should be more fresh vegetables;
- Cook meat or fish by steaming or in the oven;
- Eliminate flour products; you can include rye bread in your diet;
- Divide the daily diet into 5-6 parts;
- Allow yourself healthy “bad things”: dark chocolate, marshmallows, natural marmalade;
- Drink more water.
Please note, do not chase fad diets. To create a diet, we advise you to consult a specialist.
The second piece of advice is to exercise. In the 21st century, the possibilities for playing sports are almost limitless: gyms, fitness centers, swimming pools, gyms, personal instructors, various sports sections. There are shops selling sports equipment in every city. The popularity and benefits of the sport are as follows:
- Physical activity helps keep the body in good shape;
- Weight is normal;
- Excellent condition of human internal organs;
- The risk of developing chronic diseases is reduced;
- Improves memory and concentration;
- The risk of stress or depression is reduced to zero;
- The quality of sleep improves.
We can talk for a long time about the benefits of sports. The main thing is that physical activity really gives noticeable and tangible results.
How to keep fit during self-isolation?
Even if a person does not play sports or attend fitness groups, the steps on the way to work give a lot to his muscles. We are going through difficult times. The period of self-isolation has become a real test for many.
Home, sweet home, is associated with peace and relaxation. And this can seriously interfere with keeping yourself and your muscles in good shape during the days of isolation. So, we suggest you pay attention to simple ideas for staying in shape during the quarantine period, when you can only go outside if absolutely necessary.
- Competition for the number of steps. Many people today have fitness bracelets that count steps. But even if you don’t have modern gadgets, you can concentrate on counting your steps from time to time instead of calculating coronavirus statistics. Pedometer apps can also be useful, although to do this you need to always carry a smartphone with you. You can make your walking even more effective by dancing or using race walking techniques, as well as walking with fitness bands. The latter will also lift your spirits. A competition for the number of steps between loved ones will make “walking” at home an exciting game.
- Replace the sitting position with a standing one.
We are so used to relaxing at home that it is difficult for our heads to switch to using every free minute to maintain our physical well-being and tone. Read while standing; try working at the computer while standing; watch programs while standing. Surprise your brain, and in this way you will also do neurocharging.
- We sit on a chair in a squatting and kneeling position. This life hack was given to us by researchers whose work was published in the journal Proceedings of the National Academy of Sciences. Scientists observed the Tanzanian Hadza tribe, which has a sedentary lifestyle. Their physical activity levels were compared with those of residents of developed countries. It turned out that the Hadza people, although they moved little, had greater muscle tone due to squatting and kneeling. Scientists have suggested alternating stable sitting positions with squatting or kneeling (in the absence of diseases associated with the joints). Try it, you will like it.
- We monitor your posture and beautiful gait. While at home, we pay less attention to our appearance and back. Don't forget to watch your posture, and if you haven't, you should start. For example, stretch your head and chest toward the ceiling, and sit on the edge of a chair. Read more in the article: 5 life hacks for perfect posture.
- We use fitness bands. Exercises with fitness bands are so fun that you don’t need to have enormous willpower to do them. Even while sitting, you just need to put on a simple exercise machine on your legs and you can exercise while working at the computer. If you don’t have fitness bands, you can make something similar from nylon tights.
- Do hidden gymnastics on the go. Perhaps all mothers will say that it is not easy to find time at home for physical education, because a woman always has a million things to do. Especially for you and me, Vasily Ivanovich Vorobyov invented hidden gymnastics that can be done on the go. The point is to, without leaving your household chores, strain various muscle groups every hour for 6 minutes. It's simple and very effective. Read more…
- Take advantage of daily cleaning. In quarantine this is a necessity. But let's remember not only the necessity, but also the fact that cleaning can be considered an occupational therapy method in the fight against anxiety and stress. Plus, it's great physical activity. Everyone who at least sometimes washes the floor with a rag without using a mop knows this.
- We use the time for sports games with children. It’s not easy to explain to children why they need to sit within four walls when they really want to go for a walk. Fun joint leisure time with parents not only brings health benefits, but also gives positive emotions and brings people closer together:
Any type of physical activity - from dancing to exercises with a skipping rope and fitball - is an investment in health, both physical and psychological. The latter is extremely important for strengthening the immune system. And not only during the period of self-isolation. Along with physical exercise, during this difficult time it is important to become familiar with relaxation and self-massage techniques.
Strong immunity, peace of mind and good thoughts!
Prepared by Ekaterina Solovyova
Top 5 exercises for an ideal figure
There are many ways to achieve a slim body. We offer 5 of the most effective and easiest to perform exercises. Start with 10 – 15 repetitions, gradually increasing their number:
- Classic plank - all muscle groups are worked out. The main thing is to follow the technique. Start with 10 seconds, gradually adding time;
- Squats are an ideal exercise for working the hamstrings and gluteal muscles;
- Push-ups – the muscles of the arms and chest will be toned;
- Lying crunches are a great abdominal exercise;
- From a prone position, leg raises are a beneficial workout for your back, buttocks, and legs.
Important tip: before starting exercise, be sure to warm up. After training, take a contrast shower.
Just 5 exercises and 20 minutes a day, and your figure will be in great shape!
Gym Training Basics
As in any other sport, classes in the gym for girls are built on certain principles:
- Load level (100%, 80%, etc.) . You must understand exactly how much weight you are working with and whether you will have the strength to repeat the exercise.
- Number of sets and repetitions . If you are growing muscle mass, then 3-4 sets of 8-12 repetitions. If you are developing strength, then 3 sets of 1-6 repetitions (we are talking about the male half of the gym, this does not apply to girls). To maintain form, each exercise should consist of 3-4 sets of 15-20 repetitions.
- Rest between reps . Usually the body has time to rest in 1-2 minutes. Sometimes when working with heavy weights, the time can increase to 3-4 minutes.
You can run 200 meters in less than 30 seconds.
Almost everyone can run 200 meters, but the most important thing here is speed.
According to experts, a person can test his strength and speed by running 200 meters against the clock. Olympic champion Usain Bolt can run this distance in less than 20 seconds, but of course other people are not so fast. If you can run 200 meters in less than 30 seconds, you are in excellent physical shape.
Want to improve your speed? Run intervals on days when you have a cardio workout. Also squat with additional weight - this will give your legs strength.
DO YOU NEED STRETCHING BEFORE WORKOUT?
A quick stretch before exercise won't hurt you, but scientists have found that it doesn't do much good either.
Each of the three large randomized studies found that stretching did not reduce the risk of injury or muscle strain.
Plus, it does nothing to relieve the nagging pain you may feel the next morning.
To avoid wasting time, it is better to start and end your workout with light aerobic exercise. This will warm up your muscles and burn some calories at the same time.
A set of exercises to do at home for women
Dumbbell raises up and to the sides
Complete 10 reps.
Dumbbell row
Complete 10 reps.
Dumbbell overhead row
Complete 10 reps.
Side squats
Complete 10 reps.
Taking the leg back
Complete 10 reps.
Plank
Complete 10 reps.
Bird-Dog Pose
Complete 10 reps.
Bear pose
Complete 10 reps.
Touching toes
Complete 10 reps.
Delayed climbers
Complete 10 reps.
Single leg deadlift with support
Complete 10 reps.
Squats with dumbbells
Complete 10 reps.
Sumo - squats
Complete 10 reps.
Reverse push-ups
Complete 10 reps.
Fighter exercise
Complete 10 reps.
Gluteal bridge
Complete 10 reps.
17. Lunges with rotation
Complete 10 reps.
You can perform a standing long jump of at least 2 meters.
Here's a true test of your fitness: see how far you can jump from a standing start (without a running start).
Stand on a line with your feet shoulder-width apart, bend your knees, swing your arms back, then forward, and jump as far as you can. The length is calculated at the heels. Test yourself.
The average person can jump 1.5 meters, but someone who is in excellent physical shape can jump 2 meters.
This test tests both your strength and your speed. If you want to improve your results in this exercise, try incorporating squats with additional weight into your workout, as well as kettlebell lifts for more explosive movements.
You have a healthy BMI (Body Mass Index)
Body mass index is a measure that makes it possible to indirectly estimate a person’s weight in order to find out whether it is normal, above normal or below normal. This measurement is based on a person's weight and height.
To find out your body mass index, use the formula: I = m/h2
(i.e. BMI=kg/m2)
· m
— body weight in kilograms
· h
- height in meters,
Here is an example: Let's say a person's weight = 106 kg and his height = 168 cm. His mass index would therefore be: BMI = 106: (1.68 × 1.68) = 37.55 kg/m²
Calculating your BMI online is a great place to start, but keep in mind that it has limitations. You can find a BMI calculator online, but simply entering your age, height and weight won't tell you how much fat or muscle you have. If you are serious about your fitness, it is better to use special scales or other more serious methods that will allow you to better understand the volume of fat and muscle.
Wings
We have already done a similar exercise to maintain physical fitness, and it was called “arm turns.” In this case, we are dealing with a more simplified version, but no less effective.
- Stand straight, arms along the body, toes slightly turned to the sides.
- Inhale and raise your arms straight in front of you at the elbows. Then we move them apart. Now we move our hands up so that our palms face in different directions.
- We exhale and at the same time make a strong bend forward. At the same time, we stretch our arms back and bring our shoulder blades together. The head is straight, the gaze is directed forward.
- We return to the starting position and repeat the exercise 10 times.
By doing these simple exercises to stay in shape, you will regain not only your ideal body, but also vigor, health and strength.
You can perform the “High Chair” exercise (holding the support while sitting against the wall) for more than a minute.
This exercise can be done at home. It only seems simple, but it is not. To get into the wall-sit position, stand with your back to the wall and squat down so that your back is straight and your thighs are parallel to the floor.
Experts believe that men who can hold this position for more than 100 seconds, and women who can do this exercise for 60 seconds, are in excellent physical shape.
If you have difficulty maintaining this position, try regular squats with added weight. You can also do lunges to build muscle.
