The question of how to get in shape for a month worries many people. Due to improper diet, sedentary work, lack of time in the gym and a low-active lifestyle, many suffer from excess weight. But, what if you need in a short time to again acquire a toned look? There are many reasons for this: the opening of the beach season, an important event or simply the desire to have a tight figure.
What to start with?
To put yourself in order for a month, to begin to intensively engage is not the right decision. If you immediately begin to train intensively, the maximum you can get is Pancake, fatigue and complete unwillingness to do anything.
The first thing to start with is to make physical activity a part of the daily ritual, such as washing or having coffee in the morning. You live on a high floor? Then it’s better to go up on foot, rather than take the elevator. It is especially important to take small warm-up breaks for those who are in a sitting position for a long time. You can also advise to abandon the car if the coming path does not exceed one kilometer.
Wife goes up the stairs
Basic exercises
First of all, you need to understand that in the absence of sports in life, you can not begin to engage too intensively. These same exercises will perfectly suit every beginner:
Monkey limbs. Pinch a dumbbell in your fist, then pull your arms to your armpits and spread your elbows to the sides. Straighten your arms in your elbows to form a straight line. Combine with squats for an effective result.
Squat. Stand up straight, place your legs slightly wider than your hips, the back remains completely straight. For efficiency, you need to do a full squat without removing your heels.
Lath. Take a push-up position by placing your elbows on the floor. The essence of this exercise is to stay in this position as long as possible, while keeping your back and legs straight. It is recommended to start holding the position for ten seconds, after taking a 30-second break and thus perform the exercise for about ten minutes, gradually increasing the time of holding the bar.
Jump from the lying stop. Stand flat, place your feet shoulder width apart. The palms fall to the floor in front of the feet, a jump back is performed in order to take the position for push-up, and then a push-up is done. Jump forward so that your feet are close to your arms, lift them above your head and jump as high as possible. Minimum runtime of 10 minutes.
Girl in the bar
Intense exercises
However, the question of how to bring the body into shape remains open. After the preparation and execution of basic classes, it is necessary to diversify the training program with more intense exercises.
SIMILAR MATERIALS
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The most effective:
The helm of the army. The technique of this exercise is as follows: make a slit with angles of 90 degrees in the knee joints, rest your hands on the floor and stand in the bar. Note that the abdominal muscles are tense. With the same foot, enter a slit, and then you need to get up in the initial position. 2 sets of 20 repetitions per leg.
Skater. Technique of execution: tilt is done with a straight back on one leg (do not forget to alternate legs), then twist diagonally to the supporting leg. It is recommended to do the exercise by changing the legs in a small jump. It is done in 2 approaches, at a moderate or fast pace for a few minutes.
Large static bar. The technique is similar to the usual option. The difference is that the emphasis is on the widely divorced palms of the hands. It is necessary to keep the abdominal muscles tense and reduce the shoulder blades. Stand for 60 seconds for a more effective result.
Fold your legs. In order to start performing, you need to lie down without bending your legs. Then, at the same time, raise your hands and feet, trying to touch the pads of the fingers to the feet. Slowly descend to the ground. It is recommended to perform 20 times.
Frog. To begin with, you need to sit on the floor, transferring the weight to the lower back, deflect the back to maintain balance, bend your knees and tear your feet off the floor. On exhalation, pull the navel to the spine,then lean back, opening your arms and straightening your legs. After inhaling, take the starting position with the knees near the chest. Do 20 times.
Bike. It is necessary to lie down, pressing the lower back to the floor and pulling your hands behind your head. Then pull the knees to the chest, lifting the shoulder blades. Straighten the right leg down from the floor and unbend the body to the left side, touching the elbow of the left knee. Note that the chest should turn. You should do 25 repetitions.
Lifts with support. Take a lying position, stretching the limbs along the entire torso. Raise your legs from the floor with your shoulders and shoulder blades, taking the starting position. Then work the body, lifting it up. Be sure to keep your back flat and legs bent at the knees. With the correct execution of the exercise, the letter «V»should be obtained. Perform the exercise 25 times.
Exercise frog
Power
If you do not eat properly during training, the result will either be minimal, or it will not be at all. It is recommended to consume portions of food that correspond to your activity throughout the day. Consult a specialist to find out how many calories you need depending on your weight, age and activity level. Tips for correcting the power mode:
Count calories. As soon as training begins, a person loses more calories than he consumes. When losing weight, it is necessary to reduce portions, but it is not recommended to make too abrupt a transition. If you completely reduce the number of calories, the body will begin to lose much more fat than necessary.
Avoid unnecessary food. It is proved that the weight begins to actively gain after the snacks we make unconsciously: from boredom, work or craze for a company. To burn fat without harm to health – it is enough to scratch harmful foods that contain a large number of calories, that is, harmful fats ( saturated or trans), sugar, carbohydrates. Fast food, snacks, butter, bread, rolls, sweets and soda – all this must be excluded from your diet.
Do not rely on Strange diets. In search of a solution to combat excess weight, most decide to resort to questionable diets. Anyway, but at best such diets are unrealistic and at worst dangerous for the body. The option of fasting should be forgotten and never include in your weight loss. Most diets limit the intake of certain trace elements in our body, which are all the same necessary for a full life.
Counting calories
The right foods
Instead of eating fatty and harmful foods-pay attention to nutritious foods. Vegetables, whole grain products and lean protein will provide you with all the necessary nutrients for the human body without harm to the figure. These products are recommended:
Useful vegetables: cabbage, broccoli, carrots, brussels sprouts, legumes.
Useful whole-grain products: brown rice, quinoa, bulgur, buckwheat, pearl barley and barley.
Useful proteins: all types of fish, poultry meat, anchovies, sardines, nuts and lentils.
Healthy Fruits: lemons / limes, oranges, grapefruits, kiwi, strawberries, raspberries and pears.
Dairy products.
Regularity
If you have achieved the result and have finally found the answer to the question of how to put the figure in order, the main thing to do after it is to adhere to regularity and keep the same rhythm and way of life. After all, achieving what you want is only half the way and it is necessary to maintain the state of your body. Make a training program and be motivated!
Girl trains
Advice
Recommendations that will make the process of losing weight more effective:
Drink plenty of water.
Do not twist and focus on the number of kilograms lost.
Proper Nutrition.
Eat more protein.
It is recommended to eat four hours before training and two hours after it.
Do a warm-up before training, performing light stretches.
Finess Head 