Flat life - 10 quills on the right

The author of the book "Flat Life for 10 Quills a Day" Lіdі Rezen vvazhє, scho zovsіbno vysnazhuvat yourself trivial workouts and zhorstok diets. In order to remember the result, it is only necessary to change your way of life.

Bring in 10 credits from your life, consecrated only to yourself, replacing them, for example, 10 credits to reviewing the cherd mile opera.

Leaders propagate the complex to the right, as if they were following the day from Monday to Friday. The goal is to achieve a simple program, focused on all groups of minds, as it will help you to easily achieve good results.

Keep your back straight. Get out, build a zusilla, so that your tummy is not "vipirav", but forever lifted up.
Relatively worry about the hour of the day.
Drink at least 1.5 liters of water a day (mineral water without gas).
Podikhi and vidihi are guilty but trivial and deep, to help you vitrimati be some kind of stress and relieve your nervous tension by stretching the day.

With such a method, bring yourself into the form of є bezperechnі perevagi.

First of all, it’s obvious saving an hour.
In a different way, you have the opportunity to follow the program again, and at the same time change those and other things right, compiling the complex as a whole, or choose the same thing right, so that you are more effective.
Thirdly, so it’s right to roam while lying on your back, when you’re ready to finish everything, come in. Navit that you have problems behind your back, You can boldly greet yourself with a proponated program.
Fourthly, you need an area of ​​no more than 2 square meters.
І stop, but even more important - You can work and right at any convenient moment!

Monday

1. Take the "lying down" position. Press down to the breasts. Legs to bend in the knees in such a rank, so that five boules of the yakomog were given in the middle of the day. With the tips of your left hand, try to reach the heel of your left foot. Repeat the same with your right hand (stretch to your right leg). Doloni are guilty buti are beasts uphill. Repeat right at least 6 times for the skin arm.
Zavdyaki tsіy vpravі rozіgіvayutsya all m'yazi vervnogo pres without risks otrimannya injuries. Get ready for the farthest right.

Not varto robiti:
Zayve dynamic movements - "mahi".
Correctly speak:
Robіt vidih ​​at that moment, if the hand sticks out five.

2. In the "recumbent" position, lift the legs, the ice is bent in the knees. Cross your feet. Shake your legs in a straight line in three directions: to the right, to the center and to the left. Across the guilt, buti is pressed down to the foot. The arms are extended to the sides with the palms down. The head is in a calm position on the floor. Repeat right at least 9 times for skin straight.
Qiu is rightfully necessary to beat, uniquely sharp rukhivs.

Not varto robiti:
Stretch the body from the surface, and yourself: try not to pull your shoulders against the legs at the moment when you pull your legs.
Correctly speak:
To work at the moment of approaching the body with legs.

3. In the "recumbent" position, put your hands behind your head and cross your fingers. Having folded your hands in your elbows, try not to lift them uphill, but to trim them parallel to the slope. Right leg to bend at the knee. Lift the lion vertically, without bending. Lift the hull uphill as much as possible, without blowing across the bottom. At this position, try to get the straight leg as close as possible to the face, then turn it at the outside position. Repeat at least 12 times for the skin leg (for people with a good physical preparation, up to 20 repetitions).

Not varto robiti:
Look out for the uniqueness of sharp, porivchasti ruhіv, skoєnih with the addition of energy. Otherwise, the effect will be rightly spent.
Correctly speak:
Robіt vidih ​​at the moment of approaching the foot to the denunciation.

4. Take the "lying down" position. Relax for the help of a few more wraps (You can see such a need after the front is right). Straight legs lift up the hill. Extend your arms in a cross with your palms down. With paths to work small circles with an offensive rank: Vaughn's leg is maximally strained, straightened and is in a stable unbreakable camp. Across the guilt, the buti is strongly pressed to the foot of the log, the ice rises on the sides.
The second leg describes small circles of movement like the first one (hands forward and backward). Repeat at least 12 turns for the skin leg (6 forward and 6 back). Tsya is right, it is broken up especially for stomach pains - it's just wonderful! The effect is within easy reach. It is important to win the yogo post of the front rose of the m'yaziv for help in the right, directing the m'yaziv of the throat press.

Not varto robiti:
Moves with a larger scope (there is quiet vipadkiv, if your preparation allows you to endure such an adventure well). Such things will provoke a waste of jealousy, and you will happen to create a mass of undesirable ruins, causing other mischief.
Correctly speak:
Breathe in time with the circular movements of the legs (forward - inhale, back - see).

Tuesday

We have been talking and reading about calories for the whole hour. What is so true?

A calorie is one unit of energy, as you carry a product in yourself. The main sources of energy, necessary for the life of the body, are carbohydrates, fats and proteins. With a balanced diet, it is necessary to provide 55-60% of carbohydrates, fats - 25-30%, proteins - 15% of the energy consumption of the body. The body will require calories in order to improve life important functions, such as: breathing, heart work, nirok, supporting the mental tone. For a woman, such a norm is 1300 calories for production. For a person - 1 600. Organism vikoristovu calorie in case of any kind of our activities, so we were not robbed.

1. Take the “lying down” position, in which case the body of the body is guilty of spiraling into the arms, strongly turned back and bent at the elbows. Legs sing at the knees. The back is to blame, buti is straight, the head is lifted troch uphill. It is rightly recommended for pochatkіvtsіv, shards of position when supported on the tongue allow even more precise control of the hand. I guarantee that you will correctly win the right, being aware of the m'yazovogo vice in the lower abdomen. In such a position, move the yakomag to your feet, and then turn to the outward position. Repeat the right at least 12 times (for people with advanced physical training, at least 20).
respect, Even if you have the right to turn it off, it’s not suitable for women “at the position” in the greatest world, lower is right for the black m’yaziv.

Not varto robiti:
Try not to scratch your feet on the surface.
Correctly speak:
See, if the legs turn at the outside position, the shards themselves at the same time will report the maximum zusillya.

2. In the "recumbent" position, put your hands behind your head and cross on the ceiling, your fingers should be intertwined. Legs bend in knees, feet are pressed to the floor. We rightly reach out to the left column. The movement of the corps is to blame for being in the same rhythm with the movement of the nig. Tezh z lіvim lіktem and govern kolіnom. Repeat at least 10 times.
If you don’t have time to work, everything is right, only work!

Not varto robiti:
Do not turn the hull over to the side in order to make it easier to hit the right.
Correctly speak:
See at the moment of the ticking of the elbow and the knee.

3. In the "lying down" position, the legs are bent in the knees, the trochs are thrown out. Doloni are behind the head, fingers are crossed on the ceiling. The head is raised up. At once lift the body of the body and straighten the left leg, directing you to the conviction. So repeat with the right leg. The minimum number of repetitions is 10 times for the skin leg (for people with advanced physical training, a minimum of 20).

Not varto robiti:
Try to collapse not over energetically. Ruhi is due to be done more properly, otherwise the sense of such a right to know.
Correctly speak:
Vidoh next work at the moment of approaching the body and legs.

4. In the lying position, lift the straightened legs uphill, under a straight kut along the line to the foot. Gogi to stand aside, in such a rank, shob kut mіzh legs and body sbіlshivsya. With this, the back and across the back lie flatly to the surface, hands open at the shape of a cross, the arms are turned down. Let's fix small circles with straight legs. On the back with the right foot against the year's arrow, and with the left foot - behind the year's arrow. Potim - vice versa. It is right to repeat 10 times at least for skin straightening (for people with advanced physical training - no less than 15 times for skin straightening).

Not varto robiti:
Try not to zdіysnyuvati overnight ruhіv z raznoyu amplitude, tse mozhe vyklikati vtrat іvnovagi i zayvu m'yazova napruzh sydnichnyh m'yazіv.
Correctly speak:
Look at the moment when the legs are as close as possible to the face.

Wednesday

Chi rich calorie burns for an hour of vikonannya right on the m'yazi of the abdominal press?
When vikonannі programs are right on m'yazi chervnogo press mi vtrachaёmo up to 50 calories, but only 10 of them go to the ruins, and 40 - to sink at the sight of "speck". Virazhayuchi Science, 10 calories give dynamic energy, and 40 - thermal.

1. It’s easy to do it right, you don’t need to report richly zusil. In the "recumbent" position, lift your legs and bend them at the knees, bringing them closer to the breasts. Raise the pelvis and, tensing the pelvis of the abdominal press, keep in this position for 2 seconds, then turn around at the exit position. Repeat right 4-5 times.

Not varto robiti:
Create "important" by straightening your legs, leaving them in a vertical position.
Dihaemo correctly:
Look at the moment of maximum m'yazovoї stress.

2. In the lying position, spread your arms in a cross, turn the arms down. Shrestіt napіvіgnutі and podnjatі feet on the mountain. From this position, begin to lift the pelvis uphill, straining with this stomach rub for 3-4 seconds. Doloni will serve as a support for you. Do not strain the m'yazi shiї and shoulders. Repeat right 8 times.

Not varto robiti:
Do not heal the legs in a straight line of an individual, apply yourself to trim them vertically. I don’t give a pardon, but I change the sense rightly.
Correctly speak:
See at the moment of lifting the pelvis. Head under the hour of ruhіv is guilty of lying quietly, do not allow inappropriate strain of m'yazіv.

3. In the "lying" position, spread your arms to the sides, turn the arms down. The head lies on the underside of the faces uphill. Crosses and trochs are bent in the knees of the legs, lift them uphill from the logs. For whom it is necessary to lift the pelvis uphill, then start swinging the legs to the right and to the left along the cheeks. The dolons will serve as a support for you, with which your hands will be strained. Repeat the right at least 4 times for skin direct (for people with advanced physical training - at least 10 times)

Not varto robiti:
Try not to injure your shoulders in case of skin frailty. Unique deep nahil ubik.
Correctly speak:
The next work is visible at that moment, if the legs are in a strictly vertical position.

4. In the "lying" position, relax, spread your arms. Straight legs lift vertically, feet parallel to the floor. Don't stress. Now, with light and small hands, heal your legs to your guise. Then turn around at the exit position. Repeat the right at least 15 times (and 2 times 12 for people with advanced physical training).

Not varto robiti:
They got sick with a great amplitude, which is even more obvious to this: it’s better to control the skin more quickly, and if necessary, just zupinitsya.
Correctly speak:
Watch for a screech when your legs are in a vertical position.

Thursday

What rank is the burning of calories for a woman who leads the classic way of life, who works in the office, who lives in the middle of the city?
We can say that for thermoregulation (adaptation of body temperature to the temperature of the right middle) our body consumes about 200 calories. About 1,300 calories are used to support the life of important functions (the main exchange of speeches). For pickling, digestion of zhzhi - about 150 calories. And the axis for m'yazova work today is 500 to 550 calories. Tse in vіdpovіdaє schodennogo spozhivannі vіd 2000 to 2200 calories.

1. Tsya is rightly known to absolutely everyone. In the “sitting” position (on the leash) bring your hands back and shove a trifle back, ice bend your legs in the knees and pull them to the body, in which position the litter can be parallel to the leash, and the bowls of the feet. The back is straight, resting on the hands. At this position, at once see one view of one leg and body, then bring them closer. Repeat at least 12 times at the right (or 10 for a great rhythm and 10 more for a more regular one).

Not varto robiti:
Pull up the legs without the participation of the body. Such a ruhi will not give an effect, there will be no m'yazi of the back press.
Dihaemo correctly:
Look at that moment, if you are grouped, then the legs are pulled to the body.

2. Crossing and raising straight legs. In the “lying down” position, lift straight legs perpendicularly to the fold, spread your arms to the sides downwards. The head lies calmly on the ground, disguised as a beast uphill. Bears pull on yourself. In this position, cross and spread your legs. Repeat rightly necessary for 20 to 30 times at a rhythm that is convenient for you.

Not varto robiti:
Too soon, because of such changes, you will spend jealously and the position of the pelvis will be changed.
Correctly speak:
See at the moment of crossing.

3. In the "sitting" position, lean back slightly and turn around on the shoulders, hands in the elbows should be turned up. Bent your legs in the knees in such a manner that the homies were parallel to the legs, and when you pull them on yourself. In this position, start stretching and bending your legs, guiding them along the cheeks to the right and to the left. At the same time, with the opening of the nig, see the body, and at the same time with the death, raise the body, turning at the exit position. It is right to repeat at least 12 times, and 20 times with the maximum amplitude, so that you have a good physical preparation.

Not varto robiti:
The wraps are shoulder-length to the ruhu nig (to the right and to the left). The shoulders of the guilty will become unruly.
Correctly speak:
Seeing it is necessary to work in the "grouping" phase, then at the moment of approaching the corps and nig.

4. In the "lying down" position (arms spread out to the sides, arms straightened down), lift the offending legs vertically, pull the legs on yourself. Keeping one foot in an unbreakable position, move the other one sideways and, then, turn in the outward position. In the world of that, as it will be right for you to be more easy, increase the amplitude. Repeat right at least 5 times for the skin leg, and 8 times, so that you are physically prepared.

Not varto robiti:
Rivki with the pelvic part for relief of ruhiv (at that moment, if the leg is active, it turns in the outward position).
Correctly speak:
Vidoh to work at the moment of turning at the exit camp.

Friday

A flat life is not an illusion, but the result, to the extent necessary to bend. Bring us to the New Year's Eve. It is necessary to spend all the right time today, not lamenting and not looking forward to tomorrow. Do not overdo it and be easy on your way to a thinned, string figure.

1. At the “lying down” position, put your hands behind your head, bend at the elbows and cross on the ceiling. Put your head on your hands. Lift straight legs vertically, pull bowls on yourself. Marvel uphill, but not in front of you. By heart, lift your straight legs to the point of view, turn around at the outward position, then raise your body. All the rules should be beaten properly. Repeat at least 5 times for the lower body and at least 10 times for the quiet ones who have a good physical preparation.

Not varto robiti:
Strong and roaring.
Dihaemo correctly:
See for an hour the rush nig or the bust behind the bajans.

2. In the "recumbent" position, lift your legs vertically and pull bowls on yourself. Spread your arms to the sides, palms turned down. Keeping one foot in the unbreakable camp, and the other one, try to get as close as possible to the disguise, the robers are not very sick. Let's turn around at the exit position. Repeat right next at least 10 times for the skin leg (and not less than 20 for people with advanced physical training).

Not varto robiti:
Take an active foot in the world and bring it closer to the face.
Dihaemo correctly:
Kind of work at the moment of turning the active leg to the outward position.

3. Accept the position of "sitting" on the floor. Block on the trochs bent at the elbows of the hand, bring them back in such a rank, so that you can tame the jealousy of the victorious hour. Shoulders relaxed. Raise your straight legs as close as possible to the face, then try to paint a small “big”. Repeat the right at least 10 times (5 times paint the name "high", and 5 more times on the right side). For the quiet, who can have a good physical training - at least 10 times for the skin "whistle".

Not varto robiti:
Rivok at the moment when you complete the climb (raise your legs uphill).
Dihaemo correctly:
Vidoh sled robiti one hour s pіdnіmannyam nіg.

4. In the "lying down" position (arms outstretched, palms down, head on the fold, back lying down to the fold). Raise your legs vertically. Bend your left leg and keep it in an unbreakable position. With your right foot, describe a small stake, turning it after the circular skin movement at the exit position. It is right to repeat 8 times on the skin directly (along the counter arrow).

Not varto robiti:
To bend one leg too much too fast. Such a position is not to allow the viskonati to be rightly correct.
Dihaemo correctly:
Look at the moment when the leg is as close as possible to the exposure.

Work it right today, so that you can dance better at the mirror and the world lives!

A bike

Cleans up life for the robot and the m'yaziv of the upper and lower pressure, as if they are resting at the post-pressure. Zrobi 10-15 turns at the skin side.

Podvіyny place

Lives not to be deprived of a chance, if you pump and spread the m'yazi press at once. Zrobi 10-15 approaches to the skin leg. Bonus: the seats are right for you!

Bichna plank

Foldable, but effective on the right: burn the fat roller on the stomach, effectively for others. 7-10 passes on the skin side.

TO THIS TOPIC:

Pіdtyaguvannya nіg at the plant

Plank is the most effective right for the abdomen. Make it easy for yoga, so that you can connect the kosі m'yazi and the result will not get in the way!

Lower press

Don’t forget that the roller on the stomach, which makes yoga flatter, climbs into the first line of pumping the lower press. Zrobi 15-20 walks and you can complete the training!

A skin girl and a woman dream about a garnier tummy, especially an inlet. Many people wonder about those how to grow a flat tummy. The answer is simple. For whom it is necessary to add about 10 minutes each day. In the shortest term, flat lives more and more calmly you with its thoroughness.

Flat life for 10 hours per day - reality

A flat life does not appear as a result of chaklunstva, it is necessary to adapt to a serious work. Right for the press it is necessary to change for a part of your splendid day, since the regularity of their victories is very important for the intensity. As in the process of victorious singing, you have the right to feel discomfort, or if you feel more painful, then you will feel uncomfortable. Universal methods of how to grow a flat life, do not, skin girls need to select an individual complex of rights (depending on their effectiveness). You can do it quickly, if you have the right to go lower yourself for you (as soon as you start training).

How to train properly?

The optimal hour for training is early. To take up the most on a hungry boat, and if you have eaten, then it is necessary to proceed to take it no earlier, no later than after 3 years. The skin from the right must be repeated 20 times. If you haven’t gone in for sports before, then start training as soon as possible every other day, and then step by step increase your vanity, taking up the day and increasing the amount of income. When training is necessary for us, it is necessary to give attention to the back of the head on the straight line of the press (and then train the braids). The flat one will show up to finish it quickly, so that you will follow all the instructions.

The complex is right

For the viscount right first it is necessary to lie down. Across the maє buti is pressed down to the fold, the legs are bent at the knees with it. The hands are guilty, but they are wound behind the head, and they are bent at the elbows. On the inside of the shoulder blades, that head is blown into the folds, straightened up to the stele. On the vidikha it is necessary to lie on your back and relax the m'yazi. It is rightly guilty of zdijsnyuvatisya with a small amplitude, straightened on the straight m'yazi press. Druga right zdіysnyuєtsya just like that, only in the air, cream of the shoulder blades and the head, it is necessary to ventilate the pelvis and the pelvis. third right may be the same way out of position, but zdіysnyuєtsya with great amplitude. On the breath, it is necessary to open the body from the surface, lie down, and lift it up to the knee. It is necessary to stitch, so that the right zdіysnyuvalas correctly, smoothly. Fourth right conveying the message with a great amplitude. Vikonuvati yoga can be lying or sitting. If you want to win right, sitting on a chair, you need to push yourself at the edge with your hands. Then, in the air, it is necessary to pull the legs up to the body, and in the sight, turn around at the outer position. P'yata right straightened on the kosi m'yazi press. In a sitting position, it is necessary to turn the torso along the cheeks to one side. It is right to vikonuvati nekaplivo, razmіreno.

All we want is a slender mother and a beautiful body. Why not rule the fitness club at home? Instructor Cindy Witmarsh at the film "Beauty for 10 Khvilin - part 1" will show you, it will help you to take an hour.

The representations of the complex are rightly composed of 5 videos, the skin of which is designed to work on a specific problem area:

• press, stegon, sit, hands and shoulders.
• like a bonus, they are right for stretching and it’s better to win in the end of training.

Leather video trivaє 10 minutes. To know that you are already busy people, such an hour, singsongly, you can know for the operation if you want one group of m'yaziv. Behind the towers, you can see the whole complex from above.

Everyone has the right to enter before the new one, to file for forgiveness and insurance for newcomers. Prote stinks are even more effective. Practice regularly, and you will be simply doomed to success.

Have tsіy statti vy bachite kіlka video. The first video is the film itself, which consists of 5 parts, the skin of which is assigned to the work of the zones of your body. The skin part is three times approximately 10 quills, so the film is called "Beauty for 10 quills". The next video is the same film, for the clarity of division into 5 parts.

Having made your body beautiful, stringy and sexy, you will always and creakingly feel it.

Beauty for 10 khvilin - video again

Beauty for 10 khvilin - stegna

Beauty for 10 quilin

Beauty for 10 khvilin - sideways

Beauty for 10 khvilin - live (pres)

Beauty for 10 credits.

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