That number has a tone. Right for stretching: a way to lift the mud in good shape

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 to a painful coach, then she will see a balanced and periodized program, as it will 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 than that.

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 ring out the pіd tsim mаyut on the uvazі bazhannya put on the body as a sports uniform without clearly pronounced m'yazіv, but if the stench was commemorative - lift the buttocks, tidy up the sides, live it to be 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 life with a deficit or a calorie surplus, exercise of the whole body in one day or different days, low-intensity or interval cardio - tools that will help 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. Every day sports supplements And everyday programs for 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 make 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 spalling, so for hypertrophy, it is all the body's fault to take away the vanity, and not just the obvious 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 eat, eating on the calorie 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 having impressed 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. Sitting, cravings and other rich-suglobov have the right not only to give an exhausting metabolic boost, which will spriya zvnishnim zminam, and zmіtsnyuє kіstkovu system. Having learned how to work technically, at least you don’t risk your back, lifting a child in your arms, but you’ll save your normal slackness to the very old age.

We have a two smuts, yakі pratsyyut in automatic mode by stretching our whole life - tse myocardium і apertureA . The head of the first one is to take care of the heart and the shortness of time (simply seeming, to pump over the blood), and the other one is to work as much as possible in the breath and the vidihi. May all other m'yazi (they are close to 600, and their weight after 20 years become close to 45% of our body) can be cured. Ale naskіlki want that actively mi tserobimo?

Head secret

Illness of the cardiovascular system is in the lead in the list of current ailments. And the reason for all hemodynamic disorder, That is, the passage of the same amount of blood in one hour according to the great and small stake of the blood circulation. Vіdpovіdaє the whole folded process m'yazovy pіdrozdіl. Leather m'yaz tse mini-pump, a kind of small heart. The more active and the smaller pumps work, it is easier for the heart and diaphragm to live.

Fakhіvtsі stverdzhuyut, scho these people, yakі not engaged in pіdtrimkoy m'yazіv at the working camp (they didn't give a damn about a good m'yazovy tone), even up to 60 years they spend more than half of the m'yazovoї fabric, otrimuyuchi after your own bouquet of serious illnesses.

Why hurt?

At first glance, it can look marvelous, but on the chain, as if it could be worthy of any organ, it is a universal statement: wine m'yazi. Poor blood flow, filthy friability of loam, problems with the ridge - everything else is related to the work of m'yazyv, but rather, to its passiveness.

The human body can be mentally subdivided into three surfaces: first over- Stop, legs, pelvis; other- live, chest, back; third on top- shoulders, neck, head.

Keep up the tone!

Good zasіb for pіdtrimki m'azovogo tone. massage. Ideally, if you are a specialist.

And you can also independently massage various groups of m'yaziv for additional masseurs: rollers, rollers, hard mittens and wind a wonderful terry towel. Before speech, robiti self-massage is possible today.

No wonder that myocardial voltage is affected by the active work of the lower terminals. Tse is not obov'yazkovo big (up to the new є contraindication). A good alternative to big sitting (up to the level of stegon). Start ten times, step by step increasing the vanity. To encourage jealousy, the gymnastic club will help you: one її throw putting white scarpets, and after the other, trim with your hands.

The home right for the heart is the connection of another on top (m'yazi of the abdominal press and diaphragm). The posture is lying on the back, the legs are bent in knees and the homies lie on the sofa, the sides of the sofa are torn. Doloni cover your mouth. At the sight, do not hasten to lift the upper shoulder of the back, smearing the distance of the knee with your elbows. Start ten times, step by step (every other day) increase the vanity up to five steps.

The third one on top of the body will require no less ruha, the lower one is the first and the other. Activate this zone for help with the right gymnastic stroke, as well as turning, shaking your head. Robi tse smoothly, without sharp rіzkih ruhіv.

More collapse!

Take care of your m'yazi with a robot, moreover, for the day. And you should see yourself badorish! Walking is important for universal physical adventures, for which practically all groups of m'yaziv are practical. Effective rightє poddyaguvannya on the hands - so you secure the navantage of the m'yazam of the shoulder girdle and the decompression (vityag) of the vertebral column.

The development of the m'yazovogo apparatus can be engaged in, be it any way, with any physical preparation, otrimuyuchi miraculous result. Remember: m'yazovі kіtinі zdatnі inspire all life. Mind's inclusion of m'yazovoi clitin - tse fast and relaxed. You can successfully handle this process: adjust the vanity, speed, intensity. Collapse with joy and satisfaction!

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

Have more vegetables, and 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. As soon as you get a good harvest of vegetables, 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. Balanced diet also includes brown fat, so as to saturate healthy organs and skins, and the grain provides your body with cellular tissue and necessary minerals.

   • Choose whole grains, such as oats, barley, buckwheat and quinoa, and not milled flour.
   • 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 fight off toxins and save water, and bring insult to injury to a healthy level. old-fashioned 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 to tone, but also to remove toxins from 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 can be, toxins dovkilla can accumulate in your body and often 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. Take a seat in front of the TV, go for a walk and breathe in the fresh air. Be in nature as beautiful as your mind, so body.

In the skin of a decade of your life, there are clumsy ways to support the form, vag and exchange of speeches.
Nobody promises that the battle will be easy. According to the estimates of nutritionists, skin gains between 20 and 55 times from 10 to 15 kg. zavoi vaga. Ale! If you take it to the respect of the century, then the fight will become easier.

VID 25 TO 35

Target:
Replace the fatty mass of m'azovoy.

Mill:
The exchange of speeches with whomever you want is still a whole lot of garni, and m'yazova masa move fat.

Dії:

• Remember that m'yazi helps to burn calories. While the fuse, scho vіdpovidaє vіku, enter the corisnu zvichka - go to the gym. Get your strengths right, as if to help build up the m'yazov mass with cardio training. Three times a day, five times of strength and fifteen cardio rights, and your physical activity is increased by 20 more, and the strength of the minds is more by 25.
• Go to work pishki where it is possible. І not a transshipment, but an active crop. The more you walk, the more active your exchange of speeches, which means more, more, and more, more, more calories are burned. It's just a twist: check your temperature. Even after a certain hour, after you are right, it’s still stingy, then your body continues to spit calories.
• Navit as if you are bad, do not think that you can not get busy. Don’t remember yourself, how fat will come before you - but not on quilt she lives, but dovkola internal organs that under the skin.
• Itself in tsymu vіtsі it is necessary to virobit the call to regular receptions їzhі and learn how to reach the layout. Regular eating allows the exchange of speeches for a long time to rebuy one and the same volume.
• Try to save 2400 calories per day according to the scheme: give 25-30% of calories for snacks, about 40% for lunch and 25-30% for dinner.
  Do not torture yourself with diets. Most often, while trying to diet, women throw off the wrong weight, which is required. The stench spends m'yazova and brush oil and water, but their insoles are left with fat.

VID 35 TO 45

Target:
Get right with your mind and without supernatural stress.

Mill:
For everything in the whole world, you don’t have to worry about sharp stribkivs at the vase, you can get a stable plus or minus a couple of kilos. Tse vіdbuvaєtsya through thirty-five roіv spend m'yazovoї i kistkovoї masi, scho lead to the improvement of the exchange of speech and natural stabilization of the vag. Well, it’s nice to make an hour for the gym, if you have family, a job, and you don’t lose strength for anything. Therefore, the priority is eat properly sob energy was drawn to everything.

Dії:

• Intensive can be replaced by trival and regular. Rather, more like, less killed on the big road.
• Well, your training is short (well, you can’t afford to allow a year in gym!), then keep the program short, but take regular ones. Wishli from a dog? Walk through swedish croque. Are you making soup? Wash the white stove. It sounds funny, but it works!
• In order to compensate for the exchange of speeches that you have recovered, three times a day for twenty quilins, add to the law enforcement authorities. With them, they additionally burn eight to ten calories per whilin, but plus, to the tsgogo more, you build up the m'iazi, as if they also burn the calorie.
• Take the whole homeland out of you. Not all of them sit in front of a TV set or a laptop at the same time? And at the same time, as you can see, it's fun to roam the open spaces. Walk, run, ride bikes. It's bright, and it's bright blue.
  Stress is not the core of the soul, nor the body - hormones and stress stimulate the growth of fatty cells in the abdomen. Unfortunately, not only negligent, but rather unsafe chronic diseases(diabetes and movement vice). So try not to get stressed.
• Swap Snickers for a salad. 500 calories of a bar will give you a simple zukor, a puff pastry that feels like hunger through pіvgodini. A salad in 500 calorie organism is overeaten for two years. Did retail understand?
• Enter middays. Yes, yes, like nursery! Noon from syrup, carrots, bottles of kefir to reduce the possibility of going to bed in the evening. Golovne - do not overdo it with the size of the portions and do not eat buns and chocolates. Try to go to the razdіlne eating.

VID 45 TO 60

Target:
Pіdtremuvati garniy riven exchange of speeches.

Mill:
Unfortunately, it’s more important for you to win physical rights. Obov'yazkovo talk with the doctor before him, how to proceed to new program training.

Dії:

• To reduce the risk of osteoporosis (and the risk is great in menopausal women), it is necessary to take up aerobics. Guess it’s right, they showed it on TV and buy your own leggings, zreshtoy! Forces right tezh do not forget. Mustache at once - according to the pіvgodini trichi for the day.
• Bigati asphalt paths are not varto, zaparuga zvyazok, m'yazіv і ridge z suglobami nothing. Walk with swedish croque for less than twenty quills a day. Vіdmіnne trenuvannya for cardiac m'yaza.
• Shot-shot eating - those who have prescribed the drug, even if it becomes important for the body to poison the great obsyagi. Divide the offense into two parts and save a friend the same, if you are hungry. It’s not necessary to tell about those who are guilty of vengeance, albeit less subsolojuvach and savory additives, right?
  Think soy! Do not believe it, but to yourself soviet products can help during the current menopause. The stench reduces such symptoms, as if drinking that drink. Before that, soy has a lot of calcium in a form that is suitable for the body to assimilate. Another plus of soy is that you will eat less meat, and it means that your body needs less fat, which will increase cholesterol levels in the blood. Tim yourself will reduce the risk of suffering from strokes and heart attacks.

More articles about health

Caring for carbohydrate metabolism, and supporting the tissue of the nervous system (the spinal cord and nerves, as they transmit signals from the brain to the mucosal tissue).

Stimulation of m'yazіv, for the help of nerve cells, it is an important part of the fast, coordination and growth of m'yaziv.

B12 is available only in wild foods, such as yalovichin, cock, fish, pork, etc.

2. Biotin

It plays the most important role in the metabolism of amino acids and the production of energy from various nerves.

Bodybuilders, yakі їdjat syri yаєchnі squirrels, possess speech, yak call Advin. Tsya speech blocking biotin.

Dzherelami biotin є: egg zhovtok, liver, nirki, pidshlunkova zaloza, milk, soybeans and barley.

3. Riboflavin (vitamin B2)

Actively take part in three main processes:

1) glucose metabolism; 2) oxidation of fatty acids; 3) circulation of water through the Krebs cycle (like the cycle of citric acid, depevnі molecules break down into energy in the form of ATP).

For bodybuilding riboflavin with protein metabolism. Іsnuє tіsny vzaєmozv'yazok mizh m'azovoy massa body and riboflavin diet.

Products enriched with riboflavin: liver, almonds, soybeans, seafood, milk and other dairy products, eggs.

4. Vitamin A

Vitamin A improves fat.

Might be more important in the synthesis of protein (growth of m'yaziv!).

Take part in the production of glycogen (a form of energy for intensive activity of the body).

May be of great importance for the hour of preparation before the competition

Dzherela zhivlennya: їх rich (div. send lower and click the button at the very top, under the zmіst). Which products provide vitamin A? In which milk is brewing. Three fifties, milk is made up of some of the main vitamins. What is it? I think what?

5. Vitamin E

As a tight antioxidant, it takes part in the protection of cellular membranes.

Reminds that spray of growth of m'yazovykh clitins, as if they lie uninterruptedly in the form of healthy clitin membranes.

The most wide-ranging zherelami is eating, which can be used for vitamin E, as well as fortified olives, peas, green leafy vegetables, and also fortified porridge.

6. Niacin (vitamin B3)

Take part in the sixty metabolic processes associated with the production of energy.

Nicotinic acid, in the form of niacin, causes expansion of the vessels, which helps to look larger on the stage. However, large doses of nicotinic acid sharply increase the ability of the body to mobilize and burn fat.

Kharchovі dzherela, scho vengeance niacin: turkey meat (for the creation of niacin organism vicoristovu tryptophanic amino acid), dairy products, poultry, fish, dog meat, peas and eggs.

7. Vitamin D

Vitamin D is necessary for the absorption of calcium and phosphorus. Even though the necessary reserves of calcium in the m'yazakh are not available, you will not reach the top and most soon m'yaziv.

Shvidki and sweaty m'yazovі skorochennya are safe with phosphorus. Phosphorus is also necessary for the synthesis of ATP.

Kharchov_ dzherela: Low fat or low fat milk.

8. Tiamin (vitamin B1)

Necessary for metabolism and growth of proteins.

It takes an uninterrupted fate in the established hemoglobin, which is a protein that is found in the blood erythrocytes, which ensures that the body is sour to the body, which works.

With an increase in the vanity and trevalosity of sports rights, more and more importance increases the intensity of sourness.

The more you increase the quantity of rights, their intensity and trivality, the more you need thiamin.

Kharchovy dzherela tiaminu: green peas, spinach, liver, yalovichina, pork, sea beans, peas, pinto beans, bananas, soy beans, goji berries, whole grains and rich cereals, bread, dried yeast, white rice.

9. Piridoxine (vitamin B6)

The only vitamin, without intermediary po'yazaniy іz spozhivannâm squirrel. The more you save your proteins, the more vitamin B6 you need.

Vitamin B6 helps with protein metabolism, increasing the utilization of carbohydrates.

The main foodstuffs for eating, which contain vitamin B6: avocado, peas, liver, chicken, fish, green beans, lettuce, wheat germ, kharchovі drіzhdzhі, sea vegetables and bananas.

10. Ascorbic Acid (Vitamin C)

Posilyuє v_dnovlennya that growth of m'azovih kіtin and є antioxidant.

Take part in the formation of collagen, being the main warehouse of good fabrics (fabric on trimming your brushes and m'azi at the same time). If you add more importance to your mind, you create stress for your mental structure. Well, since your happy tissue is a little mіtsna, you have a high chance of recovering from injuries.

Helps to conquer the bay. With a deficiency in the air, the amount of sourness, which is lost in hemoglobin changes, which significantly reduces the productivity of m'yazyv.

Dzhe shvidko rozchinyaetsya near the water. So, as the m'yazova clitina is formed in the main water, then the more the m'yazova weight of the athlete becomes, the more vitamin C is differentiated, and the concentration of speech in the tissues of the body decreases. In this way, the bodybuilder's body will require a significant increase in vitamin C.

Helps in the development of steroid hormones, including the anabolic hormone testosterone.

The main sources of vitamin C are citrus and fruit juices.

So, you have є 10 most important vitamins for sports. As an athlete, you should be guilty of rich food, and the more overexploited more products, you will live, so that all vitamins are regularly present in your diet, the less you will have problems.

However, even though you are aware that your diet will require some kind of nutrition, you can take additionally at once that multivitamin, but remember that you should take vitamins from natural vitamins more often. Tim is no less, having understood the importance of vitamin C in bodybuilding, you can speed it up with a clean look.

I’ll tell you, savage respect, skilki raziv milk, or dairy products are indicated as the main source of the best-knowing vitamins. Three abo chotiri flasks of milk for a day will be, insanely, corny for your body. If you have lactose intolerance, you can look at the possibility of drinking milk without it, as if nothing tastes like great milk.