PROBLEM AREA 1: Waist
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Initial position
: lying on your back, feet shoulder-width apart. Only by tensing your abdominal muscles, lift your shoulders and left leg off the floor (toes extended). The left hand is behind the head, the right hand is raised up.
To the account ONCE
: Bend your left leg at the knee and pull it towards your stomach. At the same time, reach the outer side of your left thigh with your right hand.
On the count of TWO
Repeat 30 times in each direction.
HALF-PLANK
Starting position: lying on your left side. Legs are bent at the knees, the right leg is brought forward. Place your right palm on the floor (your fingertips point toward your chest), and support your head with your left hand.
To the account ONCE
: Rise up using your right arm: your torso and left arm should come off the floor. At the same time, place your right leg on top of your left. Stay in this position for a few seconds.
On the count of TWO
: Return to starting position.
Do 30 repetitions in each direction.
Reviews
I used to do aerobics, but then I decided to find something new. I found lessons from Tatyana Rogatina on the Internet. The first classes were a little boring for me, since the training lacked rhythmic movements and jumps. At first it was very difficult for me to stand in a static position. After two months of training, I noticed a visible effect from the classes.
I’ve been watching online training for three months now and trying to follow them. At first it was very difficult to adjust my breathing, but over time I managed to do it. When I started breathing correctly, I noticed that I became less tired during exercise. By the third month I noticed results, I lost a little weight and my body became more toned.
A friend advised me to download video tutorials with Tatyana Rogatina. I've been doing it for two months now. I noticed how my body became flexible. During classes, I feel like every cell of my body is working. I recommend such classes to those who do not like aerobics, but still want to look good.
How to Burn More Calories and Get the Most Out of Your Workout
- UPDATE PLAY LIST.
Studies have shown that those who exercise while listening to rhythmic pop or rock music exercise 15% longer than those who prefer silence. - DO A MIX.
It has been proven that if you constantly change the set of exercises, the workout will not get boring. Combine boldly: aerobics and an exercise bike, a complex with a body bar and a dance class. - STAY CLOSE TO THE STARS.
Hit the treadmill next door to an endurance athlete. Or in a group strength training session, stand behind a girl who is doing the exercises well. It’s an indisputable fact: if someone around you is giving it your all, then you will put in more effort. - Vary the pace
...during your cardio workout. Speed up for a short period of time, then slow down. For example: walk calmly for three minutes, and run quickly for one minute - and so on for half an hour. According to statistics, women who exercised on an exercise bike, changing the pace of the load, burned three times more fat than those who pedaled at the same rhythm.
The word “callanetics” is probably familiar to those who are struggling for a beautiful figure, trying to get rid of excess weight.
To help such people, trainer Tatyana Rogatina has developed her own set of exercises that can be performed at home.
Reviews
Reviews about callanetics are different. Among them are the following:
When I first started taking Tatyana’s course, I didn’t immediately notice any special results. Each pose was difficult for me. But gradually I got involved in the process, and in a month I got rid of 5 kg of excess weight.
About “Supercallanetics with Tatyana Rogatina”:
Before that, I had heard a lot about callanetics, but the lessons of foreign masters, which were poorly translated, did not inspire me with any confidence. Rohatina is our compatriot, so I decided to try using this method. In 2 months of regularly performing exercises, I lost 7 kg, and my figure acquired a chiseled shape.
When training on simulators took place, I did not have the opportunity to get rid of an old injury that did not allow me to make sudden movements. For me, callanetics was a great solution. When performing exercises, all muscle groups are subject to a smooth load, there are no sudden jerks, and the figure becomes slender. By doing exercises, I was able to get rid of 5.5 extra pounds in 4 weeks. And I'm not going to stop there.
Exercises for problem areas
Prepare 2-4 kg dumbbells and a jump rope in advance. Take just three days a week out of your busy schedule to study. When you are done with the warm-up, perform each exercise for one minute and repeat the entire complex about three times. It is useful to add cardio training here (do it about 2 times a week).
Warm-up begins with jumping rope or standing still and lasts 30 seconds. Next, do jumping with touches, devoting the same amount of time to them. Repeat twice.
Touch jumping will warm up your body. To perform the exercise, place your feet together, lower your arms along your body, and stand straight. Now jump up, spreading your legs apart. When you land, bend your knees and touch the floor with your right hand, reaching back with your left. Next, jump up, keeping your feet together. You need to “jump” like this for a minute, not forgetting to change hands.
The warm-up is over.
Features of the technique
In callanetics there are no sudden movements or jumps that can injure your muscles. All exercises are performed gradually and slowly. Each is aimed at holding a pose for a certain time. This way, your muscles are well stretched and strengthened . Your physical fitness doesn't matter. All exercises are designed so that you can control the level of load yourself so as not to harm your muscles.
Gradually, you will increase the load and you will feel how your body is rebuilt and works better. The technique will help you strengthen deep muscles that are not very involved in aerobics and shaping . This is another big plus of callanetics.
We present to your attention a wonderful set of supercallanetics lessons from Tatyana Rogatina.
Her lessons will help you feel good about your body and improve it by removing all excess fat. Tatyana Rogatina's lessons include exercises for all muscle groups. You will strengthen your butt, legs, hips, shoulders, arms, abs and back. Her video lessons have many repetitions that will improve the technique of performing all exercises.
Thanks to repetitions, your body will get used to the load and will work much better and more efficiently. Don't worry, the load will increase gradually without overstraining your muscles. The lesson should last until your muscles get tired and you feel pain . If this happens, then you have done a good job and should finish the lesson.
Video lessons from Tatyana Rogatina have a strong base for stretching and many statistical poses. On average, each lesson lasts 1 hour . At the beginning of each lesson there is a mandatory warm-up, which will help you warm up your muscles and get ready for the lesson. After the warm-up - a special set of exercises.
This technique also contains breathing exercises that will help you regulate your breathing correctly . These techniques will teach you to breathe correctly, and you will forget what “fatigue during training” is.
Each exercise takes on average 1-2 minutes. For some, callanetics may seem quite boring. Of course, this is not aerobics, where there is a lot of jumping and sudden movements. But you yourself will be shocked how callanetics will calmly but confidently lead you to your desired goal - to lose weight and build your body perfectly! Special statistical poses may seem difficult to you, but after a few lessons you will find it easier.
Callanetics with Tatiana Rogatina
The complexes consist of exercises aimed at working the muscles of problem areas: hips, legs, arms, back, abdomen, chest.
Remember the standard requirements: the pause between classes and meals should be about two hours; You should not exercise before bed or immediately after waking up.
If you want to try callanetics, an excellent selection is collected in the article dedicated to video lessons “Callanetics - online video lessons.”
Here you will find complexes developed by professional trainers, both domestic and foreign, with the help of which you can easily bring your figure into excellent condition.
Leg bend back
Area: back of the thighs, buttocks, calves, abs, stabilizer muscles.
Technique: stand on your toes and rest your hands on the table in front, so that your body leans towards it 15-20 degrees. Take one leg back, without allowing a arch in the lower back and without bending at the hip joints. Pull the sock towards you and bend your knee.
Mistake: if you bend in the lower back, the back muscles take part of the load from the hip and the lumbar vertebrae are overloaded. In addition, the exercise becomes much less effective due to the fact that the deflection takes the knee of the working leg forward. published
“There should be a lot of good people” - how wonderful it would be to stick to this statement and not worry about those extra pounds. But the “breeches” on the hips, the rapidly shrinking waist and the “fifth point” that refuses to fit into your favorite jeans are the bane of existence. There is no need to despair; for any “problem area” there is a solution in the form of intensive training.
You might be interested to immediately read:
Exercises for problem areas
Prepare 2-4 kg dumbbells and a jump rope in advance. Take just three days a week out of your busy schedule to study. When you are done with the warm-up, perform each exercise for one minute and repeat the entire complex about three times. It is useful to add cardio training here (do it about 2 times a week).
Warm-up begins with jumping rope or standing still and lasts 30 seconds. Next, do jumping with touches, devoting the same amount of time to them. Repeat twice.
Touch jumping will warm up your body. To perform the exercise, place your feet together, lower your arms along your body, and stand straight. Now jump up, spreading your legs apart. When you land, bend your knees and touch the floor with your right hand, reaching back with your left. Next, jump up, keeping your feet together. You need to “jump” like this for a minute, not forgetting to change hands.
The warm-up is over.
Fitness for problem areas
Attention. You can pick up a 5kg pancake
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In the press and plie exercise, the muscles of the arms, shoulders, buttocks and legs are worked. Stand up straight. Spread your legs quite wide, turning your toes outward. Now take the dumbbells, bending your knees and your arms at the elbows: at shoulder level, hold them with your palms facing away from you. Now stretch up, rising on your toes and raising your arms above your head. Return to IP (starting position). To make it more difficult, always keep your legs half-bent.
The pullover and bridge exercise uses stabilizer muscles, as well as. Lie on your back, press your feet firmly to the floor, bend your knees. Stretch your arms palms up behind your head along with the dumbbells. Now straighten your right leg up, raising your hips and at the same time lowering your arms along your body. Return to IP. Change legs every 30 seconds.
When performing a side plank with crunches, you will force the stabilizer muscles to work. Lie on your left side with your legs together. Leaning on your left forearm, bend your right arm and throw it behind your head. Raise your hips so that they are in line with your shoulders and feet. Now curl your right shoulder forward towards the floor and repeat the movement back. Return to IP. Change sides every 30 seconds.
Now proceed to perform the lunge-knees-touch exercise, which involves the abs, legs, back and shoulders. Many types of fitness work these muscle groups. Just stand straight with your feet together. Straighten your arms up along with the dumbbells. Lunge back with your left leg, place your right foot next to it, and drop to your knees. Now sit on your heels and try to touch your left foot behind your back with your right hand, and your right foot with your left. Repeat everything in reverse order. Return to IP. Don't forget to change legs. The exercise takes a minute.
So, now let's move on to the deadlift with alternating legs, which involves the muscles of the arms, legs, chest and back. Take a lying position with dumbbells. Bend your right arm at the elbow and press it to your side. Return to IP. Now jump forward first with your right leg, then with your left. Return to IP and change hands. You can add push-ups, which is beneficial.
The last exercise is a squat-turn.
Here the emphasis is on stabilizers, biceps and shoulders, legs and buttocks, which are also well strengthened with the help. Straighten up, put your feet shoulder-width apart, lower your arms along your body, squeezing dumbbells in them, and squat down. Now, standing up, bend your elbows, pulling the dumbbells to your shoulders. Next, straighten them and stretch up to the left with your right hand, turning your body. Return to IP. Do this exercise for about a minute. Don't forget to change sides.
Here is another version of a simplified program for problem areas.
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Raising the body to the knees
Zone:
abs, front thighs.
Technique:
lie on your back, bend your legs at a right angle and, rounding your back, lift your body, stretching your arms forward until your palms touch your knees.
Error:
lifting the body with a straight back, and even more so with a deflection, not only reduces the necessary load on the abs, but can also injure the lower back muscles. Friends, watch our program and do fitness for problem areas without mistakes!
Do you think you won’t be able to celebrate this summer again as you would like? You will still have time to get rid of problem areas with our training. Fitness for problem areas will help you meet the summer fun and happily!
The beach season will begin soon. So why does this shock you instead of make you happy? Problem areas in your figure should no longer bother your mind! After all, it is a special set of classes from Jillian Michaels that will help you solve this little harmful problem. Do the exercises in the order given. Try not to rest in between to burn more unnecessary calories! Also, don’t forget about the need to warm up and cool down, and follow a nutritious diet.
