Like pіdtremati m'yazi in the tone of home minds. Right on the draw: a way to lift the m'yazi in good shape. Bodybuilders, yakі їdjat syri yаєchnі squirrels, possess speech, yak call Advin. Tsya speech blocking biotin

Right for stretching - there is no part of the training of gymnasts, dancers and ballet dancers. Ale stretching is needed not only for those who, according to their family, should sit on the twine. Skin people need to periodically stretch the m'yazi and change the mud with special rights in order to save their health and good functionality for a long time.

Stretching strengthens the m'azovy tone, rob the m'yazi less hard, increase the range of ruptures, improve the plasticity of the body, develop m'yazova coordination. Periodically vykonuyuchi stretching the right for the back, you can straighten the posture and expand the flexibility of the ridge. Stretching is beneficially signified to become a sound-loam apparatus. It will improve the friability of the loams, increase the elasticity of the ligaments, and protect the stagnant phenomena.

Earn respect on one knee. Bend the other leg, lead ahead, lean on the knee with your hands. Gently heal the body forward. Zupinіt, as if only you could see the stretching of steg's m'yaziv. Take a 30-second pause and keep moving, shaking the body lower and lower. At the bottom point, stretch for 30 seconds. Do not hasten to break up. Remember the supporting leg and repeat to the right.
Sit on the bed, bend your legs and stick your feet out. Press on your knees with your fingers so that you can’t help spreading their kills. Keep pushing your hands on the knees and at the same time heel forward. The back can be straight. Repeat fitness right 2-3 times.
Transfer the weight of the body one knee. Straighten your other leg in front of you and put it on the heel. Dolonyami lean about the pidlog. Gently heal up to the stop. Stay in this position for 30 seconds. Breathe in, see, and at once try to heal even lower. Straighten. Repeat the mustache with emphasis on the other leg. When you are sick, try to protect your back straight.
Sit on the bench. Take one leg around both hands behind the foot, lift it up and straighten it. The other leg is left on the bottom, straightened and pulled forward. Fix the position for 30-60 seconds. To kill those yourself with your other leg.
Lie down on the left side. Kick the right foot and grab the right foot with the hand. Pull the heel to the side, bringing the bent leg back. See how the front surface of the quilt stretches. Take the pose for a better hvilini. Turn to the next book and repeat right.
Lie on your back. One leg should be bent and left standing on the bottom, the other leg should be raised high and straightened as much as possible. Take hold of her a little lower than the knee and pull on yourself. Rukh watch on vidihu. Having put your leg all the way, fix the pose. After 30 seconds, drop the tip on the sublog. Change the splint of seconds and repeat to the right, changing the working leg.

The complex is right for stretching, but you can see more training. Won not trivatime more than 20 khvilin. Golovne - do not win the roztyagyuchi right with non-growing m'yazami. Before stretching, it is necessary to conduct a warm-up, resolutely lifting the body of the beast to the bottom with squats, vipadas, wraps, haircuts, big on the mist.

Nayvіdomisha stretching to the right for the back - glibokі nahili forward. So that the m'yazi nig and the hulls are kindly stretched out, it is necessary to shrug as low as possible - reach out with your hands to the pidlog. Ideally, the valleys can lie down on a bed, but such a limpness does not work out once.
Standing crustaceans, rot in the back and throw back your head, straight up the hill. Take a short break. Arch your back, lower your head. Take a pause again. Continue like this until you repeat the right 3-4 times.
Sit on a chair and straighten your arms in front of your chest. They tried to stretch their arms forward, but do not heal the body itself with it. To the right, 1-2 hvilini are victorious.
Sitting on the table, chain your hands behind your head, spread the tongues of the kill. Move the elbows as far back as possible, bring the shoulder blades closer. See how the m'yazi of the upper part of the back has tensed up. Lose yourself at this position for a few seconds.
Lie down on a bed. Bend the left leg and throw it over the right. Turn your head and body to the left at once. Fix the position for 30 seconds. Relax. Repeat for another book.

The right for the back can be added to the set of right for the ears. It is evidently simple twisting, drawstrings and tucks serve as a frontal prevention of various problems with the spine: osteochondrosis, put a rupture, pain across.

One leg to bend and lead ahead. The other leg, straight, is left behind. Sit down, as it were, and stay in this position for the day. Let's remember your feet and repeat right. It is important to stitch, so that the leg, which is set back, has been left straight for the whole hour.
Sitting on the floor, spread the legs wide, it is possible to spread the legs on the floor. Take hold of your fingers and lowly heal yourself to the point of pidlog. Do not allow bending at the back, the ridge is guilty of being left behind.
Stand up straight, spread your feet shoulder-width apart, turn your knees. Take a seat. Squat down low, not squatting at any seat - the center of gravity of the body must be pressed over the heels.
Sit on the floor and spread your legs as wide as possible. Get smart ahead, keeping your back straight. Stretch your hands, buckle into the castle.
Sitting on a platform with widely spaced legs, talk about the platform. Reshape the vein of the body between hands and feet.

The complex is right for stretching on the twine is guilty of vykonuvatisya sequentially from the first point to the fifth. Having reached the point of maximum stretching of the m'yazіv, it is necessary to hold it for at least 30 seconds. Perebuvayuchi at a static position, you can zdiyasnyuvat soft springs for stronger stretching. Yakshcho put a meta system on the twine, the draw will happen to win the day for a stretch of 1-3 months.

You practiced with a great number of repetitions, with which you burned m'yazi. However, these exercises proved to be ineffective. Why do you continue to try such stupid methods, checking for changes?

M'yazov's liver, as you see, vykonuyuchi come from a great number of repetitions, due to the accumulation of m'yazіv lactic acid. Open the "Guinness Book of Records" and marvel at the photograph of "Captain America", which has set a world record for the number of times the body is lying down -25 TOV times! M'azi of this divak was guilty of burning stronger, lower who would not have been there on this planet, but this person could not boast of winding six squares on his stomach, regardless of the low amount of fat in the body.

Skutist, as you can see the hour and after the liver in the m'yazakh, blame the same reasons that the corpse is tanned. Your m'yazovі fibers pratsyyut like micholovki - stench self-sustaining, but it needs energy in order to get ready to chergovy fast. Dead body ATP (adenosine triphosphate), energy supply, which allows the mind to relax. Zadubіlі m'yazi perebuvayut at the station of permanent speed. Under an hour of training from a high number of repetitions, the reserves of ATP in the m'yazah are used up, to bring them to a timchasovogo hardening, even similar to a significantly more trival cadaver of zadublennya! The only way to save such a miraculous tone is to kill yourself.

M'azovy tone

What is the right m'azovy tone and how is it possible to reach? Squeeze in such a rank, as if to shy away, if you want to demonstrate yoga expansion. Well, well, under the skin of the virus a little mouse! If you don’t want to walk and show your balls to everyone, then you risk becoming like a tipi in a tight tights and a T-shirt, in a top of the third rose, so you pretend to be a bodybuilder!

If you don't want to look like that, if you're constipated, you need to train your nervous system to take the dirt out of it in a slight strain, while you're relaxed. The very same camp is called m'azovim tone - too much tension of the relaxed m'yaz! A different type of tension, which is the result of the activity of the nervous system, and not the release of energy.

Improvement of the m'ulcer tone associated with the physical transformation of the m'ulcer. This is the result of increased readiness of the nervous system. Vaughn unceasingly supports the m'yazi in the often hurried camp, so that you be ready to fight with the bear, lamati skele and work other corny speeches for the sake of the glory of the party and the people. If a Russian paratrooper takes away the breath of his sergeant, then he should strive to promote his m'yazovy tone!

Strength = tension = tone. Tse is simple. If you want to become strong, learn how to generate tension in order to build up dirt, and the strongest you will be, the stronger will be your m'azovy tone! That training strength that tone - the same one and the same.

Why don't I have a hard butt? - millions of women marvel. That's why the saddlers melt in their own strength. At that moment, if you marvel, like a powerlifter sits down, yoga seats add a vice of hundreds of kilograms! If you squeeze your knees, win the fire hydrant or other similar marches are right, popular in fitness training, you won’t come close to discovering the power potential of the strongest m'yaziv of your body. Get to know with deadlift, gentlemen!

Why can't I describe my triceps?- they marvel like men and women. Scientific research, carried out on the cob of the 1960s, showed that although the triceps is composed of three parts, the main focus falls on one medial head. Two other heads, long and lateral, are connected only once, if the opir seems even greater. In the opinion of Dr. Thomas McLaughlin, a former biomechanics and national powerlifter, such lifters don't work with enough weight to lift the two lines of the triceps head! The largest commemorative part of the triceps is the lateral lateral head, which passes through the lateral part of the shoulder. She's one of the bets - a darmoid, and forever be deprived of a flat and mud, as if you were practicing with Ken and Barbie's vagaries.

Don't want to be plump? Train with the great wag! You can blame the power: Why bodybuilders have more relief, lower powerlifters? The stench trains with smaller arms, lower powerlifters, and the stench looks more embossed. Have we had mercy here?

Ni. Suspіlstvі has a stereotype that important athletes or powerlifters - a hundred kilos and a beer live. Athletes-super-big-legs are defiantly telling this description, to the one that they see the appendage of the vaga, to bring it on like a veil of fat. It’s easier to lift yourself up with a barbell, if you have a majestic life and comrade’s lives. To that kam'yanі m'yazi tsikh cholovіkіv pohovani under layers of fat.

Most light athletes, on the other hand, are smeared with dry yakomoga, so that they can get better at their own category. Just marvel at the 90-kilogram legendary Russian important athlete-olympian David Rigert, on the small body, with a total weight of 55 kg, Mary Jeffrey, yak set a world record (125 kg), or on the sinewy John Imzer, 7 mzer scho having set a light record - 354 kg at the standing tyazі For ironically, the share of the level of these athletes is only a by-product, but not the main result of training.

If there is a word about bodybuilding, then remember about those who have a great difference between them, to look good without their own suss, and then, to call in front of the camera literally vibrating in the face of tension. And do not forget about oils, before pumping and the robot of light installers and professional photographers, as if to inspire Woody Allen, they can even look like a person. And how about amphetamines, thyroid hormones, diuretics, culinary tricks of bodybuilders, necessary for the lads to get relief?

Let's just say once: to work just right with the right to grump, and not to laugh at the sight, you need to work correctly. The team of the program "Divo tekhniki" on NTV asked the queen of the bars - the legendary gymnast Svitlana Khorkina, as well as the head doctor of the national football team of Russia Eduard Bezuglov for a professional tribute. Axis scho stink to please.

Hundreds

Hundred - one of the most popular rights for the press in the Pilates system. Before the speech, it’s good to go, sob to raise the m'yazi before being serious. You need to lie on your back, bend your legs, your shoulder blades do not stick out of the kilimka, climb uphill, press across to the bottom, straining the press and pulling in life. І rob swings with your palms down, otherwise you hit again. The m'yazi of the abdominal press was already vibrated, that "to love" a great number of repetitions. Yak and yiplyaє z name right, you need 100 blows with your hands. Tse, before speech, corisno and for spalling fats in the abdomen. And as your press is already militant and one hundred hundreds are going to be deceived, you can repeat, but already with your legs up high, under the hood of 45 degrees. Eduard Bezuglov vvazhaє, scho rightly zadіyuє practically all groups of m'yaziv, well, krіm, sing-songly, litkovyh, m'yazіv gomіlka, and її people can win practically with some kind of level of health. Obviously, it’s necessary to work correctly and the classic “twisting” for the press: round your back, do not pull on your neck (trim your arms at the back) and press as hard as possible across and stop to the knees. That's right, and not just a "hundred", show a marvelous effect!

Stilchik

more popular

Under number 2 in the list of "simple miracles" our experts gave a "high chair". Tse mayzhe squat, but with lesser ambitions on the knees of driftwood, yak in the great squats they suffer. Sound the little stylchik to beat the wall, strongly pressing your back and bending your legs in the knees by 90 degrees, nachebto vy strength on the invisible stiletz. But you can work without support, so it's easier to get on the shoulders and m'yazi back. Important: you can’t round your back here! The view of the kuprik to the top of the body can be straight, the pelvis is introduced deep back. Like in sizable squats, the knee does not go beyond the toe, the hands beat the head, or they are pulled forward. Eduard is aware that practically all m'yazi are involved here: tulub, cor, lower kіntsіvki. And Svitlana Khorkina is not to break the bed - it’s even easier for her. And the axis of the zvichayni prisidannya (feet on the width of one foot one in one) - just right. Ale, it’s important, schobi five didn’t break into pidlogs. Vzagali, zvichayno, and the "high chair" can be folded - vykonuvati with dumbbells, or through the legs, raising them on the vase. "Sit on a little chair" is necessary, while you are strong, on average 1-2 quills, and work more than 3-5 approaches.

Vidzhimannia

Vіdzhimannya! Tsya znayoma zі school right zdatna rich on scho. Adzhe vіdzhimannya can be not only classical, but also with a column in the form of pidlogs, and standing in the wall, in the direction of the table, in the style and in the style upside down, in the form of lava, with a streak, with a narrow or even a wide setting of the hands and on one hand and one nose! Bezuglov seems to be: “It’s a miracle, it’s safe to do it, the only thing I recommend bi, work in a painless mode, do not turn on the “man” mode like that. Zadiyani practically all m'yazi tuba, nіg, bark thin. If you work vigilantly, you can still be on the same line, you don’t need to turn on the “cat’s hump” every day. Even more great is the desire to plant shoulder swamps. There is nothing terrible about him, but even more often m'yazi of the overt shoulder cuff, like a shoulder swollen, on the background of which they can rightly fall off. Under the hour of vigilance of the m'yaza of the abdominal press, the boots are pulled up, the seats are tense, the hands are set clearly under the shoulder loam. Choose the method that suits you best, and work approximately 3-5 times 10-15 times, moreover, you can do it, be it - to go to the kitchen, while getting ready to eat.

Postribunchik

Under the number of chotiri, the classic cardiov is called “stribunchik”, we’ll forgive you, but it’s just charming, zmіtsnyuyuchi heart m'yaz and judge. And I also sleep close to 200 kilocalories for 15 minutes! Pochatkove position - legs at once, hands vzdovzh tuluba. Then, at once, raise your hands through the sides above your head and spread your legs three times wider by the shoulders. Shvidko turns at the exit position. The doctor adds that the m'yazi of the lower kintsivok is practiced, cor, well, I understand, the m'yazi of the upper shoulder girdle, the m'yazi of the overt shoulder cuff and the trapezium-like m'yaz. Here is the worst - do not hang high, you cannot land on straight legs, the stench is to blame, but to bend the wind, you are to blame to spring. Tsya has the right to enter before some foreign courses of military training, to which I will improve vibrancy. If you want to grow 20 streaks, then your life tone will be greatly increased!

plank

Bichna plank on the front, on the curly ruts, with the underbelly of discriminating hands and nig. Eduard guarded: “The line of the body can be straight. Zhodnyh arcs, zhodnyh sag. There will be no sagging, as you will be chasing after the seats and m'yazes of the press. Yakos nashkoditi plank can not. Well, as if you’re right, as if you were loosely rob and work for a long time, you can become as if the tendon is inflamed, the shards seem to be in a static mode, m'yaz can spasm. There is nothing terrible, you just need to be respectful. For the cob, try standing for 30 seconds. Quickly, step by step, for 15 seconds each day, you can learn to stand in the plane and two, and three, and wind 10 quills! Svetlana Khorkina adds: “Well, I don’t call the plank, but I call the emphasis lying on the front. I am simple. I don't know how else."

Marvel at the program "Miracle of Technology" at 11:05 a.m. week. The project is about new science developments and technologies that will change the building or change our lives. The author of the project Sergiy Malozemov is always in the course of the remaining scientific achievements and one of the first to know about significant findings. Specially for NTV viewers, together with experts and heroes, they try out modern apparel, kitchen appliances, electronic gadgets, as well as new medical developments.

right for tone m'yazіv not іsnuє, ale є deshcho better

Yaka zhіnka do not want to bring m'yazi to tone? Please, my robot has the widest request: “I don’t need to lose weight, I don’t want to pull the barbell, I need to clean up my sides, pull up the sides and bring the m’yazi to a tone.” If such a woman is dragged down to a painful coach, then you can see her balanced and periodized program, as to help her develop physical strength, induce m'yazovu tissue and burn fat. And how to train її become such an adherent of “tonizuvannya” and “program for relief” and її training are formed from so-called right for tone m'yazіv this relief, then this history will become inexhaustible.

I know a coach, which is for us women, who think about the tone of the day, I recommend that you swing your legs at the crossover. Tse bezpechno, ale absolutely marno. My article for the girls, who have not yet been assigned goals, jokes about magical secrets. No, but it’s better.

Statement about the tone of m'yaziv

If you talk about the tone of the m'yazіv, then ring out the tone of the m'yazіv, then sing the pіd tsim mаyut on the verge of the bazhannya put on the body like a sports uniform without clearly deviating m'yazіv, but if the stench was commemorative - lift the buttocks, tidy up the sides, live it flat, etc. It's better to make it low just so that the obviousness of the m'yaziv was remembered. What is more m'yaziv and what is less vіdsotok fat Tim "relief" body.

There are only two ways to reach it:

1. Wake up m'yazi;

2. Change vіdsotok fat.

Well, abo vodnochas, yakscho wine newbie.

M'yazi is not visible, but to the one who prihovuє a ball of undercoat fat, but it's too little. A small amount of m'yazovoi mass to rob the body formless, like a great vіdsotok fat. Also, if you need the tone of m'yaziv, then you will have to practice with them directly. Author Katerina Golovina

How does it work

Zhodnih right for the tone m'yazіv nemaє. Everything you need:

1. Change vіdsotok fat a way to reduce the calorie content of eating, regular strength training and cardio.

2. Induce m'yazi with a path of strength training and eating with a small calorie surplus.

Control of eating with a deficit or a surplus of calories, exercise of the whole body in one day or on different days, low-intensity or interval cardio - these tools, which will help to bring the body into such a tone.

Everyday "charivni" is right. No swinging legs, no sitting places, no walking on a treadmill with 2 kg dumbbells in your hands. Daily sports supplements and daily programs "on relief" will not help. Everything is stupid, especially if you are able to bring to leg tone or burn fat from the sides. Either you will be m'yazi or you will burn fat. And she won’t sleep in the other parts of the body. It's right for the press not to smash your life flat. Fat went from the mustache body. Only in the genetics of the skin of a particular person are those who lose weight more often. As for fat sparing, so for hypertrophy, all the body can take advantage, and not only the visible problem areas.

If you reach the necessary conditions for additional control of vitality and training of all the m'yazovyh groups, then you can already improve, eating on the caloric intake and regularly training in that mode, which will not allow you to spend it on the m'yazi.

Having read copywriter's fantasies on the Internet and being in awe of female bodybuilders, they were afraid to hit the bar a meter down.

If you want to sit down and pull on the legs, it is important for the life of a newcomer to the vіdmіnu vіd swinging the legs at the crossover. Presidannya, traction and other rich-suglobov have the right not only to give an exhausting metabolic boost, which will spriya zvnіshnim zminam, and zmіtsnyuyut the cystic system. Having learned how to work technically, at least you don’t risk your back, lifting a child in your arms, but rather preserve normal slackness until old age.

Health 17.03.2015

Dear readers, today we will talk with you about those, as for the help of simple physical rights, who are victorious in domestic minds, trim yourself in shape and tone. Without a doubt, someone of you is wise, that without a feasible physical ambition, it’s easy to talk about a good physical shape. We can try to choose. Whoever is close to take a drink in the hall, who will keep the pool, take walks, who else can be on his own. Ale needs to collapse. I think all of you will be fine.

As we are talking about home fitness activities, here you can know both pluses and minuses. The more positive ones are those who can manage your own schedule, choose the right to your taste, be in the middle of the same mind.

Up to negative moments lie those who have no number of qualified specialists with their own gratifications; households (like stinks at home at this hour) can turn in, or just smile at your hoarding. I am sure that they will still be wise. Today's article was prepared at once from the resource Aport.ru I pass the floor to my guests.

Good day everyone. We ask you to rozmovu about home fitness activities. How to keep yourself in good shape?

This is a singing type of people, for those who want to work at home richly, go down to the fitness club. The reasons can be different:

a person does not like the support of others like him, giving the priority to self-sufficiency;
sorom'yazlivіst svogo zvnіshny imperfect look;
nebazhannya pіdlashtovuvatisya pіd schedule of robots and іnstruktorіv;
impossibility to leave the house (small children, sickness)

It’s obvious, man, how to lead a healthy way of life and look wonderful, know whether it’s possible to get busy, at that number and home.

If you firmly believed that you were busy at home, then you won’t make a sprat of brown joys:

In short, you will be busy at that hour, if you are at home on your own.
Bazhano spend "come in" for the promotion of life and m'yazovy tone in a well-ventilated room.
Clothes and clothes for busyness are the responsibility of doing good work for the expansion and for the warehouse of the material (bavovna, stretch).
The presence of a musical accompaniment is less likely to add efficiency to the rights of the vicons.
Do not follow up with a fresh or hungry hose, rather in 1-2 years after that.
Do not assign an hour of training later, lower than 3 years before bedtime.

Otzzhe, if you have read, and smut, vykonali all vishchevyladenі pobazhannya, you can proceed to borrow.

Increase the rhythmic music (but not too loudly), straighten your back and start warming up. Badyorim, inspired by the crock, walk or run (as your apartment allows you to grow) by pulling 5-10 strands around the apartment or on the field, by the same time launching the "mechanism" of including the body in the training process. A warm-up is necessary in order to prepare the body for advancement, to avoid injuries and to force the effect to take.

You can come up with your own set of rights and work for the day, or just dance for a long time with a mirror, or rather, trust the fahivtsy to carry out a balanced workout for your health.

The axis is an approximate complex of the minimum complex for training.

Doing fitness at home. The complex is right

Even garniy vіn tim, scho vengeance is less than 5 right, yakі can be repeated after the principle of circular training. A wonderful result can be achieved by using small dumbbells (up to 1.5 kg). You can easily choose the necessary dumbbells or barbells for your home using any resource. If you are not ready for such purchases, then hurry up on the cob with great plastic dances filled with water.

1. Assignment

Feet shoulder-width apart, feet parallel, hands with dumbbells on the belt. Collect 10 sittings (up to the direct cut of the knee). Pres tension, straight back. If you want to increase your strength, raise your hands at once from dumbbells to the top with a skin squat.
Tsya has the right to shrug off the legs, the seat, the back, and the shoulders.

2. Vіdzhimannya

Hands and chests are trained to the right, and in the folded version, more seats are included in the work.

How do you know how to victoriously know the skin of a person, but how to do it right in order to achieve the best result? Expand the penzls of the arms in parallel, suvoro under the shoulders, press the tension, try to stretch the whole body on one line (do not lift the seat with the weight uphill and do not bend in the back with the belly down).

5 vіdzhiman tsіlkom go for newcomers. If you don’t see yourself like that, just increase the caliber or make it right for yourself - when lifting, lift one leg straight uphill, relying on 3 points (the hands of two hands, the toe of one leg).

If you can’t manage to get out of the simple option, then you can try the easiest way - by moving the support to the knee instead of the scarves.

3. "Wide" sitting - plіє

The back, shoulders, stegnova, litkova, sidnichna parts are already actively behind at the right. Feet in the “wider behind the shoulders” position are called socks - outside position. Hands with dumbbells spread out on the stegon parts. To grow a deep squat (to the parallel of the stegna with a plow), to spread the hands of the kill (also in parallel to the pdloz). 10-15 repetitions bring your m'yazi to tone.

The aggravated option is to raise your hands above your head.

4. Vipadi

Biceps, seats, front surface of the quilt - "points" in the right side.

Standing straight from the position, arms with dumbbells below, turn forward with your palms, work on the cheeks with your right and left foot and fall forward. 10 small vipadias is enough.

When vykonanna vipadu with my right hand, I sing at the elbow, point the dumbbells to the shoulder, remember the arm / leg.

For a stronger leg, add 4-5 spring sleeves for the skin leg.

5. "Knives"

Knowing the richness of high school rock “diya on the press”. Lying on the back (shouldered across the back to the back), winch with straight legs alternately up and down (5-10 times). More shortly, as the legs do not hang out under the logs.

You can change the trend in a smaller direction (which is still important for you) by changing the number of repetitions or by bending your legs in the knees, and the more complicated option is to add the “knives” to the rukhіv nіg with your hands (different - right arm / left leg and navpaki).

One dermal fix without teeth - 1 repetition, which can be completed with three-five-fifty easy beats at home. For the first day, it will be enough to take (as you have no previous preparation) which will be enough. Step by step, increase the number of repetitions of five clumsy rights up to 3-4, and the result will not get in your way!