Eliminating consequences of holidays
New Year’s holidays have passed, and the result of rough feasts, the superfluous lbs which have lodged on a waist and hips, remained. But it not the occasion sharply to go on a rigid diet or to sweat in sport club hours. To dump some lbs and to tighten a figure it is possible literally on the move, in the course of performance of the most usual affairs.
- Training in bed
1. You can start to exercise as soon as will wake up, not even having opened eyes. Set alarm clock for 5-10 minutes earlier, than you usually wake up. When you will hear the alarm sound, do not jump sharply from bed. Allow your body to wake up gradually and at the same time bring muscles in tone. First of all, stretch, as a cat, softly and long. It will warm up and wake up all body. During the time of stretching in organism endorphins are developing – pleasure hormones. The mood will improve right away. Smile and open your eyes. Make some deep breaths and exhalations, and then blink 20-25 times.
2. Put one hand on chest, and another on a stomach. Make some deep breaths and exhalations, strongly tick out stomach on a breath and involve on an exhalation.
3. Laying on a back, extend feet and lower hands along a trunk. Strain and weaken consistently a foot, caviar, a muscle of hips, press. Then “wake” hands – from fingers to shoulders.
4. Laying on a back, tighten knees to stomach, clasp them with your hands. When straightening feet, try to break off weaved hands.
5. Laying lower feet from bed and put them on a floor (the trunk remains on a bed). Straighten feet and detain them in such position, straining a press. Then put feet on a floor. This exercise develops the bottom press.
6. Turnover on a stomach. Put chin on hands linked in the lock, extend feet. On a breath slowly lift legs backwards and detain them hanging longer, on an exhalation put down. Repeat at least 3 times. This exercise will help to reduce fatty adjournment on a stomach and hips and will tighten back and buttocks.
7. Exercise «the cat’s back» is very useful for a spine. Go down on all fours. On a breath throw backwards the head, straighten chest and curve the waist. On a slow exhalation hang head, pull in stomach, and curve backwards, like you have round back. This is last exercise, repeat it 3-4 times.
Only 10 minutes from the moment after alarm sounded, and you are not only woken up, but also have worked over problem places. But it’s only the beginning. Now you will learn how to lose weight while you brush your teeth!
- Fitness between times
While you wait bus at a stop station, watch TV or work on computer, you can train too. The main thing – not to be lazy and on time recollect necessary exercise when it is possible to arrange mini-training.
1. Inclinations with a toothbrush in a hand
While you brush teeth – work over a waist! Put feet on width of shoulders, lift a free hand upwards and start to do inclinations: to the left – straight up, to the right – straight up. Hips are motionless, only top part of a trunk moves. In a minute-two change hand and repeat inclinations. However, if you would like, you can squat or do trunk turns – all that is pleasant to you, the main thing – move.
2. In the subway or while standing in line – work over buttocks
When you should stand long, do not waste time for nothing, and work over your buttocks. On a breath compress them very strong, as much as it possible. On an exhalation – weaken. Repeat 40 times. If you will do this exercise twice a day, in a month your bottom becomes elastic and strong.
3. A telephone marathon
Do not sit, when you talk on the phone. Rise and walk in the room back and forth or on a circle. And if conversation is suppose to be long, if possible, leave the house and walk out to the street.
4. Move!
In general, try to move more than ever before. Go up and go down on stairs. If you live too highly to master on foot all lifting, leave the elevator 3-4 floors before your destination. Also leave the subway or bus 1-2 stops before and walk on the way home. During weekend you would like to rest, of course, but the best rest – changing type of activity! We sit at the computer whole days, so what for on Saturday and Sunday again to sit in front of the TV on a sofa? Go to park or on a skating rink, walk, and breathe fresh air. Not only that you will burn superfluous calories, but also you will get an excellent mood and a fresh complexion.
