That number has a tone. The tone of the body is how to lift the body in tone. Dzhe shvidko rozchinyaetsya near the water. So, as the m'yazova clitina is folded in the main water, then the more m'yazova mass of the athlete becomes, the more vitamin C is developed, and the concentration

Do you want to make your body strong, swish and healthy? To bring the body into tone - it does not mean more than to throw off the vaga; if your body is in good shape, you have more energy, your mind is pure, and your self-esteem grows, so you have a shorter form. Fix now!

Kroki

part 1

Healthy stars at the food

You need more vegetables, you will need more. See what you need to eat vegetables; now the hour has come to listen to the cієї please. Vegetables provide your body with the necessary vitamins, stinks help to etch, give supplementary water, and also liven up, but do not avenge a lot of calories. If you mainly add up to vegetables, then it will help you better bring yourself into tone.

Feast your body on fruits. Fresh fruit is another miraculous way to take away the life of speech, water and cellular tissue, as your body needs, so that it will be in good shape. Change your mind so you take a few servings a day, choosing seasonal fruits, as much as possible.

Choose lean proteins. To reach the m'yazovogo tone, you will need to serve your body with a great amount of low-fat proteins. Bіlok can be a creature's adventure, but it can also be hidden in vegetables, legumes and peas.

• Eat a bagato ribi. The fish contains all the necessary protein, as well as the necessary fatty acids, which will help you grow your body strong and stringy.
• Eat beans and tofu. As a vegetarian, try chickpeas, black beans, fava beans and other beans to get all the protein you need. Tofu is another brown option.
• Zhte red meat at the dead kilkost. Steak, hamburgers, bacon and other pork products can be eaten hour after hour, but stench is not guilty of becoming the main part of your eating habits, if you want to bring your body to tone.

1. Don't forget about fat and grits. A balanced diet also includes brown fat, which helps to nourish healthy organs and skins, and grain provides your body with cellular tissue and essential minerals.

   • Choose a wholesome grain, such as oats, barley, buckwheat and quinoa, and not a coarse grain.
   • Peas, avocados, olive oil, grape seed oil and other brown fats are important components of a healthy diet.

2. Drink water as often as possible. Water helps your body to eliminate toxins and save water, and to bring insult to injury to a healthy, healthy look. Try drinking 8 or more bottles a day and more if you're into sports.

   • Try not to drink too much alcohol. Vіn vyklykaє zatrimku drive that may іnshі negative efekti, scho vykolkayut zduttya, not tone.
   • Choose water, not carbonated water, sik or milk. Pure water does not avenge calories and energy for your body, no matter how much you drink.

   part 2

   Right to improve the tone of the mind

   part 3

   ty detoxification, yakі get you in shape

   1. Do yoga. Yoga to bring m'yazi into tone, but also to bring toxins out of the body. Stockpiles of toxins can lead to a zatrimy drive that a set of vag, it is important to ask about it, if you want to bring your body into tone.

      Try fasting. Regardless of how healthy your diet may be, toxins from the middle of your body can accumulate in your body and cause health problems. Fasting is the best way to get rid of toxins and cleanse your system. Tse brought to an increase in energy and tone.

   2. Try vicorista dry brush. This ancient technique of exfoliation helps to reduce blood circulation in your skin and helps your body to get rid of toxins. Through the sprat of a given scrub, your skin will be in good shape and look healthy. It is also important that this technique changes to show cellulite.

      • Buy a body brush with natural bristles. Start from nothing, rub with the blown hands at the bik stegon, start to fall at the bik of the heart. Keep rubbing your torso, back and arms.

   3. Avoid toxins in your mind. If you feel stress, your body will vibrate hormones, which will cause you to gain weight and change your tone. Try to reduce stress as much as possible with the help of such methods:

      • Hang in there. Your body and mind will need an hour to recover after your working day. Bulo brought, scho nestacha sleep to bring to a set of vaga.
      • Don't hurry. If you try to train yourself in your interests, then you will be better able to reach the baggage tone. As it is possible, if you wish, to take some time, so that you have more than an hour for your health.
      • Spend an hour outside. Instead of the one you want to watch in front of the TV, go for a walk and breathe fresh air. Be in nature as beautiful as your mind, so body.

Keep your back toned important not only for our modernity, but for improvement. In order to reach the goal, it is necessary to regularly win the songs in the right. In whom, the next to show impertinence, lower the rhythm of training.

Remember that the effect of physical rights manifests itself over time. Therefore, you need to stock up on patience in order to reach the god.

Tse means that at any given time you can’t fall, but it’s hard not to give results. Be patient.

As a rule, starting to get physically fit, a lot of people focus on the press and the arts. Tse is fine.

Ale, with whom, you can’t forget about those who tone up your back so much more important. Why? Mitsna's back becomes a powerful support for our body, which allows a number of health problems to disappear.

Keeping the back in good shape, we improve our position. This positively adds up to our current privability and improves our health.

How to tone up your back?

1. Plank

The plank itself is one of the best right for lowering the back. Rukhs, yakі vykonuyutsya under the hour tsієї right, rozroblyayut the upper muscles of the back.

With this, it is necessary to trim the legs at once, not spreading them out. The area of ​​the abdomen is filled with tension, but the lining, sob pereskodzhati.

The back is guilty of being left straight - at this point we are left to sink into the appearance of high hopes on the її okremі dіlyanki.

Under the hour of the plank, your body is rebuffed at the front, spiraling on the pad with the palms and feet. Your legs and back are to form a perfect straight line. Move one hand back and repeat the move with the other hand.

Step by step, your physical vibrancy is growing and you can win for the dumbbell bar.

For the cob, you can spend 20 seconds in this position, incrementally increasing the hour. Always be amazed at the reaction of your body and your self-awareness.

2. Elastic stitches

Elastic stitches of building wealth for rich people are right. At the same time, the stench takes up little time, and you can easily take them with you.

The stench is to allow you to vikonuvati raznomanіtnі ruhi (uphill, down, kill, kutovі ruhi). Tse mozhe buti korisnim for special training okremikh m'yaziv.

Sit on the stile and put under the elastic stitch. Take the stretches with your hand and pull them uphill. To bend one's tongues so that the hands were ruffled behind the neck. Stretch your hands uphill, so that I will stretch the line again. Gently lower your arms and repeat the ruhi for 60 seconds.

In order to have the right to be effective, it is recommended to keep the two for a day.

3. Vishtovhuyte, pull and lift

Tsі simple ruhi allow you to quickly tone your back. Remember that your muscles are working hard, if you are working or fixing doors, lifting objects, twisting the kermo or winding it.

In order to keep your back in good shape, it is recommended to put some weight on the barbell. Qi have the right to hang on the uvazi pidyom of the vag in singing poses.

Nagolovnishe, sob your back was left straight. At the same time, follow the trail and for the jealousy. Thus, it is right to allow the propratio of the m'yazi, the seat, the stegon, the quadriceps, the front shoulders, the shoulders and the press.

4. Stretching

The tension of the muscles of the back shakes us slouching. In some vipads, it is necessary to bring it up to the curvature of the ridge. For the prevention of the appearance of such problems, it is necessary to stretch the muscles of the back, breasts and arms.

Develop your flexibility, getting it right for stretching. A total of 10 good things to take a positive sign on your health.

Put your hand on the door, bend it 90 degrees. Rotate your body to your other hand and stay in this position for 30-60 seconds, stretching the muscles.

Then repeat the instructions of the algorithm from the other side of the body. Repeat the right 3 times with the skin from the hands and you remember the improvement of self-feeling.

5. Train your entire back

To milk often for training the back everything that helps us, to win the vag of your body. With this method, you can vikonate the classic move of Superman. Such a right rubs both the upper and lower back rubs.

For vikonanny tsієї have the right to lie down on your life. Raise offended hands and feet uphill. Stay in this position for 10 seconds, after which you can drop the cuts on the pidlog.

It is necessary to repeat this step right times, you can use the steps for 60 seconds. It is recommended to repeat yoga 3 times a day in order to get a good result.

It is also necessary to add an hour of relaxation of the body between physical rights. Tse save your body from injuries and strain.

6. Stitch for your position

A good set is half the success. That is why it is necessary to constantly follow the camp of your body. It doesn’t matter, chi vie sit or you are on your feet.

The choice of ideal training is not an easy task to create for professionals. Here it is important to understand that yoga and Pilates help to increase fatness (but not help to lose weight), strength training to increase m'yazi (ale, again, they don’t help gain weight), and dance classes allow you to definitely help fat pump the press).

Try to describe the exercise of your mind. If you are not a fitness model, then, better for everything, you do not need to burn m'yaziv і, as a last thing, a robot with a vaga. And the axis of the line is lifted up by the body - as a whole. This material has everything you need to know about toning-training, so you don’t just need to take the ointment, but burn a few calories, you need more calories.

Toning training is not necessary

Let's remember that there are no "tonizuyuchy" trainings (oh, zhah!) “Science simply doesn’t understand the concept of “tone right”,” sports doctor Polly DeMille explains to Wellandgood. - This term is less victorious as a short description of what is behind your body, if you, what is called, in the form.

Experts seem to say that for the tone of the whole body, it is necessary to gradually add fat to the stomach and spend the whole hour working on the meat, but not more intensively, but rather offal. The need for toning training to appear at the fitness club desk is explained, in my line, tim, that a lot of women come to coaches from the drink: “I don’t want to work on the right strength, so as not to pretend to be a “rolling”, but I want to correct problem areas , to look miraculous.

“M'azi quickly grow up, and then turn around at the outer camp,” says fitness expert Brynn Putnam. - In such a rank, regardless of what kind of training you choose, practice with important and light arms, work as fast as you can, the stinks all the same become bigger. In other words, if you go in for sports, m'yazi will grow up in any case, and it is necessary to calm down.

Why m'yazi grow fast chi povіlno

How can m'yazi grow up all the same, take up swimming, yoga, or weightlifting, why do some people already, through regular training, become a strong m'yazovoy mass, even as others become so well, but the trochs are more lifted up? There are a lot of reasons. In addition, for example, the person’s body, the peculiarities of the m'yazovo tissue and the reaction of physical activity, and age (which, to the point, more infuse the molding of the relief) are among them.

No less impact on the results of training can be genetics. Vaughn, zokrema, determines the structure of the m'yazovyh fibers, as if not everything is deposited, then it's too rich, which is worth the sport. In addition, in any organism there are fat prosharok, pledges by nature. Її razmіri so raznі і іn vіpadku z koyu kolyu lyudinoyu, і chim less thin vyyavlyaєєєєєєєє, tim svіdnі іt will be commemorated so bazhanі cubes of the press on your tily.

What is toning training really

The results of the experts agree on the thoughts that training, like trimming your body in good shape - those that suit you best. The psychological moment here may not be the most significant. And then, you can’t let go of the dumbbells from the hands, without a special system of eating, that “feeding” at the sight of protein cocktails or bars of m’yazi does not grow up on the floor, so that you can transform you into a bodybuilder.

And when it comes to toning-training, then the stench will be the same for re-examination, as it allows you to get the optimal fitness result with minimal vitrates.

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 with a great number of repetitions, due to the accumulation of m'yaziv 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 pratsyut like mishlovki - 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 expended, to bring them to a timchasovogo hardening, even similar to a much more stubborn cadaver! 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 around and show everyone your balls, then you risk becoming like a tipi in a tight leotard and a T-shirt, in a topika of the third rose, to 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 off 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 witch, 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 greater 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 defiantly oppose to this description, to that which they see the dodatkova 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 cut 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 light record (125 kg), or on the sinewy John Imzer, 7,5, scho having set a light record - 354 kg at the standing tyazі 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, so that they look good without their own zusil, 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 be made to look like a person. And how about amphetamines, thyroid hormones, diuretics, culinary tricks of bodybuilders, necessary for the lads to get relief?

Garnet, lift the body is important for one of the main goals of the majority of women. Aja, we all want to look young and affable, independent of age. Beauty secures not only self-confidence, but garnii moods, life and success. In order to get richer forms and preserve them in such a state, it is necessary to keep your body toned. In order to grow without harm for health, it is necessary to competently and deliberately go to the right diet, even if there are some ways to achieve a good result and for whom it is not obligatory to use intensive training and hard, strict diets. Combining a few simple methods to support your body in a miraculous form, you can easily become a chic figure.

Insanely, in the list of ways to tone up the tone of doing sports, to stand in the first place, but which one can directly choose to lie down only in front of you. When choosing, it is necessary to protect your health status, preparation and way of life. Tim, who leads a low-volume way of life, is better off doing fitness and shaping. Such training will not only help to increase the folded kilograms and centimeters at the waist and buckles, but also to reduce the friability of the loam, to sharpen the ridge and to make the flesh elastic. At work, you take away all those that you do not have in your everyday life. Tim, who can already do a good training, can help you to do the work at the gym, so that you can add that strength to your body. Whether or not training is best carried out under the supervision of a well-informed instructor. Vіn dopomozhe pіdіbrati іndivіdualny complex іn prіvіdіvі і pravіt і for the correctness їх vikonannya. Yakisne, intensive training will bring you satisfaction, and the result of the new one will please you.

Tim, who is not yet ready to dedicate his free time to busyness at the gym, come up with simple ways to keep your body in good shape. Lead an active way of life, change in post-state Russia and do not shy away from physical practice. Nasampered, replace trips on small roads on a special public transport with walking walks. Look at the elevator, go up and down the stairs, regardless of which version you live on. Yakshcho permits you to be healthy, to work as a beggar.

Get yourself a chotirila friend, who does not only caress the sight, but a good vigulu in the fresh air once a day. Give your heart to you tse bude in tyagar, but in an hour you will call and you yourself will not be able to do without these unimpressed walks. Remember those who, be it, have the simplest physical rights, not only improve your figure, but also improve the heart-vessel and dichal system. Active and rotten people always look at the sprats of the young, living and living.

Proteo іsnuє kategorіya people, yim z tih chi іnshih reasons protipokazanі Іntensive training and physical navantazhennya. If you lie down before them, don’t put a cross on yourself and stop fighting for thinned forms. For you, this is a kind of sport, which is not only effective, but also similarly similar. Go about swimming, even in the pool and water procedures, improve the body as a whole, give a positive injection to the camp of the musculoskeletal system and keep the mud in good shape, without giving the body strong physical pressures. Swimming can be used for ideal training, for some time you protect the drifts from the superworldly statistical pressures, stimulate gas exchange in the leg, saturating the blood with a great amount of sour, that boosts immunity. In view of the pool, if you want to take a break for a day, you will ensure that you properly set up that mіtsny, healthy organism.

No less popular is the method of raising the body in tone and busy dancing with the close wealthy women. Irrespective of those who dance closer to art, lower to sports, at the hour of the dance there is a great number of m'yazyv, moreover, the stench is constantly and intensively strained. You can take away the cream of physical hardness and moral satisfaction, even if you are busy dancing to improve your mood, help you relax and develop plasticity, like working a woman with thinning and thinning. In the midst of the diversity of dancing directs, you will surely know what suits you best. Especially the place is occupied by the ballroom dances, which do not only mark the m'yazi, but teach trimaty postavu. Well, if you don’t have any dancing vibes, you can just dance at home in front of the looking glass, tumbling rhythmically to the music you love. We didn’t choose any way we chose, with regular training of wines, we will invariably bring good results.

Without a doubt, the skin of us knows viraz “a healthy body has a healthy spirit”, a kind of affirmation that one can be satisfied with life only by resting in the tone of that miraculous form. And in order to preserve your health, it is necessary to follow the current rules of the traditional regime. Nasampered, if you want to strengthen your immunity and forget about infectious diseases and viruses, you need to take care of your body. Water procedures are used in the best way, as they strengthen the nervous system, reduce the exchange of speech and stimulate hematopoiesis. But remember that gartuvannya brought melancholy only with the stepwise call to the body before the procedures. In another situation, you can harm your body. Zagartuvannya is not mixed with more than water procedures, not less effective - repeat those sony baths, as well as aromatherapy.

But let’s go ahead to all the rehabilitated methods, you won’t be able to keep your body in good shape without a healthy, balanced meal. First, proceed to physical rights, tell me about your diet. Nasampered, turn on the new shkіdlі products, vіdmovtesya vіd alcohol and shkіdlivih zvichok. Do not get used to fat, greased that gostra їzhu, do not eat rich licorice and boron, drink canned food from your menu. All of this is fatally marked on the camp of your body, not allowing it to be noticed and prepared for future adventures. Live more fresh vegetables and fruits, rich in vitamins and minerals, store your own food, a low-calorie menu, without embarrassing yourself when you are hungry. Do not forget about water, for a normal life of the body, the amount of water can be 1.5-2 liters per doba for a mature person. Having told about your eating, you will make a great contribution to the mind of the body and you will find stringent forms.

You can only improve the results with a regular regimen, which includes post-exercise, a healthy way of life, more, more eating and, obviously, a better diet and becoming more energetic with a skin day.