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Для того чтобы иметь стройную, подтянутую фигуру одних диет, как правило, недостаточно.

И этот факт стоит принять. И значит несмотря на всю свою занятость, усталость и просто нежелание (выбирай по списку) нужно выделить в неделю хотя бы 2 дня для занятий физическими упражнениями в спортзале или дома. И чем большей коррекции требует ваша фигура, тем продолжительнее и более регулярными должны быть ваши тренировки. И если вы действительно хотите расстаться со своими складочками и подушечками – настройтесь на упорный труд.

Совсем лишнее и более того – вредно изнурять свой организм чрезмерными диетами. Наиболее эффективно соблюдать простые правила:

1. придерживайтесь здорового образа питания (наиболее соответствуют этим критериям средиземноморская и низкокалорийная диеты) и воздержитесь от лишнего кусочка - не переедайте;

2. кушайте меньше, но чаще. Наиболее полезным диетологи считают 4-х кратный прием пищи в сутки.

3. и самое главное РЕГУЛЯРНО (2-3 раза в неделю по 40-60 мин) занимайтесь физическими упражнениями.

Хотите иметь красивую фигуру – скорректируйте график работы, подвиньте магазины и детей, просто не ленитесь, и в конце концов займитесь спортом. Никто не говорит что это будет легко. Но это возможно! Как приятно видеть на улице красивых, уверенных в себе, стройных женщин. Может одной из них будете ВЫ?

Рекомендации фитнес-инструкторов сводятся к следующему:

1. Тренировки должны быть регулярными. Для достижения эффекта: не реже 2 раз в неделю, но и не каждый день (не следует переутомлять мышцы). Продолжительность тренировки минимум 30 минут и не более часа.

2. Прием пищи должен быть как минимум за 1-2 часа до и после тренировки.

3. Если хотите во время тренировки пить – пейте. Но обычную и минеральную воду и мелкими глотками.

4. Не пренебрегайте разминкой. Мышцы нужно потянуть и разогреть. Продолжительность разминки 5-10 минут.

5. Рекомендованное число повторений упражнений не всегда соответствует вашей физической форме. Не можете сколько надо, не надрывайтесь. Всему свое время. Сделайте сколько можете и ... еще 2 раза.

6. Крайне важно при выполнении упражнений правильно дышать: на усилии - ВЫДОХ, на расслаблении - ВДОХ.

И на последок, хотела бы поделиться личным секретом. Выберите себе стимул. Чтобы одолеть все свои лишние килограммы – нужно иметь вполне определенную цель (сбросить 5 или 11 кг, прорисовать кубики на своем прессе – а почему бы и нет). Когда я ленюсь, и со все более нарастающим дружелюбием и снисхождением смотрю на свою расплывающуюся талию мне достаточно посмотреть на плоские, подтянутые животы Мадонны или Кристины Аггилеры (Шер в расчет по понятным причинам не берем). Не знаю почему (это вопрос к доктору Курпатову) это всегда действует на меня как вызов. Да и не важно почему, главное – действует. И я опять всех своих домашних предупреждаю что меня на час для всех «нет», закрываю дверь в комнату и вперед к своим отжиманиям, подтягиваниям и приседаниям. А то подумаешь – Мадонна... Удачи!

Здесь вы можете найти основные упражнения для проблемных зон. При регулярном и правильном их выполнении, вы будете выглядеть более подтянутыми и стройными:

Разминка

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