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Fitness for weight loss: types and features of training

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Lose weight, gain a dream figure and bring the body proportions to the ideal will help special fitness training, used in conjunction with proper nutrition. This process is quite lengthy, requiring full commitment and proper motivation from the performer.

Regular fitness classes not only help to lose extra pounds, but also strengthen the muscle corset, normalize well-being, relieve problem areas on the body, and put the skin in order. Trainings should be practiced at least 3 times a week.

Features of weight loss exercises

Features of weight loss exercises

In training for weight loss, two types of exercises are used: cardio (aerobic) and strength (anaerobic). Using aerobic exercise, you can strengthen the cardiovascular system and start the process of fat burning.

Strength elements will help increase the strength and endurance of the body, strengthen muscles and joints, and adjust the proportions of the body. It is advisable to include both types of physical activity in your own training program, alternating between them.

The volume of loads depends on the anthropometric and physiological parameters of each individual person, the amount of subcutaneous fat, the localization of problem areas, the presence of chronic diseases and the current level of physical development of the performer.

Types of Weight Loss Training

According to the type of load, classes for weight loss are divided into:

Cardio training.

Cardio training is based on aerobic exercise. The systematic performance of cardio exercises improves the functioning of the body as a whole: it accelerates the course of metabolic processes, normalizes the lymphatic flow, as well as the blood supply to organs and tissues, and increases working capacity. Such loads include: running, working out on an exercise bike and an ellipsoid, walking at an accelerated pace, aerobics, gymnastics, swimming. Fat burning processes in the body start after 40 minutes of active exercise.

Strength training programs.

To reduce weight, strength training is built around a circular principle with minimal working weights, but a large number of repetitions of each element. Trainings are formed from exercises with their own weight and fitness elements using weights. During classes, a large supply of energy is spent, muscle and joint tissues are strengthened, an aesthetic relief is formed.

Interval training.

According to medical research, with the help of circular interval training, you can significantly improve the physiological indicators of strength and endurance, start losing weight and quickly get rid of excess body fat.

The essence of the technique is a sharp change in the pace of the exercise. Low intensity alternates with working at maximum speed and vice versa. Such activities are quite energy intensive. Fat burning processes start 20 minutes after the start of the training.

Useful sports equipment to increase the effectiveness of home training

To achieve the desired results in the shortest possible time and diversify your fitness classes, you can use additional equipment in home workouts.

Dumbbells.

One of the most common sports weighting equipment. They allow you to perform various exercises, complicate the elements used in the training, thereby significantly increasing its effectiveness.

Hula Hup.

Using a hoop, you can get rid of excess fat locally – on the waist and hips.

Floor rotating disc.

It helps to increase the mobility of the joint-ligamentous apparatus, strengthen the spine, strengthen the muscles of the press.

Stepper.

Belongs to the category of cardiovascular equipment. It pumps the muscles of the hips and legs, accelerates metabolic processes, allows you to tighten the buttocks and quickly get rid of cellulite. Easy to use, has compact dimensions.

Roller for the press.

Increases the effectiveness of abdominal exercises, strengthens the muscles of the upper and lower extremities, deeply studies the shoulder girdle.

Weight Loss Training Rules

Rules for training for weight loss "height =" 667

In training aimed at losing weight, there are many subtle points and "pitfalls." To create an effective training fitness program, it is important to take into account the slightest nuances.

Training to eliminate excess weight should take place at a high pace and a large number of repetitions in sets. Training approaches should be three to six. Only such a rhythm starts the accelerated mode of fat burning.

The increase in load should be gradual, as the body adapts to the sports regime. Any workout should be preceded by a warm-up warm-up, and the recovery hitch should complete – for this, stretching exercises are practiced.

The weight of the working shells is selected individually and must correspond to the level of physical readiness of the performer. Optimally selected working weights should allow 3-4 working approaches to be performed without undue overwork.

Key principles for building a fitness workout

Weight Loss Training is based on several basic principles:

repeated repetitions of elements (from 15 times or more) with small working weights;
uniform study of the main muscle groups;
alternation of anaerobic and aerobic fitness;
moderate duration (but not less than 40 minutes) of the training;
regularity of classes.

Training is best started with cardio and dynamic loads. Particular attention should be paid to problem areas, including them more actively.

Exemplary Weight Loss Training Program

For training in the gym, you can apply the following training plan:

warm up;
work on an exercise bike;
classic or back lunges with dumbbells;
jumping onto the platform;
deadlift;
exercises for the press;
draft of the vertical block;
mixing legs in the simulator;
hitch.

Home training can be formed from the following elements:

warm up;
jumping rope;
swing legs to the sides;
jumping squats;
running in place with high knees;
V-shaped twists;
breeding dumbbells from an inclined position;
forearm bar strap.

To get rid of excess weight, it is important not only to devote enough time to fitness classes, but also to revise the usual diet.

You should eat large amounts of vegetables and fruits in small portions, a sufficient amount of slow carbohydrates and protein foods. Limit, and it is better to completely exclude from the menu you need sugar, flour, fatty, smoked foods. The principle of calorie deficiency is also important: consume less than spend.

Following the above recommendations, you can not only bring the body into tone and achieve the desired forms, but also significantly improve your physical well-being.

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Proper nutrition for office workers

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Most people today spend most of their lives at work. Most often, work involves an 8-hour working day with a lunch break. But in fact, a rare office worker leaves the workplace at exactly 6 p.m. or 7 p.m. In addition, processing often happens, and in this case it is not possible to think about proper nutrition. Constant stress and high nervous tension negatively affect the health of office workers.

Unhealthy diet is a threat to the health of workers

In most cases, office work is associated with the need to get up early in the morning and get to the workplace within 1-2 or more hours. Then the person spends more than 8 hours at work, and in the end he arrives home late in the evening. Many do not have time to visit the gym or meet friends. The desire to be competitive and successful leads to additional stress. Therefore, busy people rarely think about proper nutrition.

Each organization solves the issue of catering for employees in different ways. In some there are dining rooms or the opportunity to dine in the restaurant of the shopping center. But many workers have lunch without leaving their workplace, right in front of a computer monitor. This is the cause of excess weight and gastrointestinal diseases. Unhealthy snacks using baking or confectionery are added to bad eating habits.

As a result, malnutrition, lack of motor activity and sleep lead to health problems. The need to maintain a certain standard of living often results in a lack of free time and a sedentary lifestyle. Because of the habit of replenishing energy reserves with sweets and fast food, excess weight appears. Many workers make serious mistakes in their diets. Nevertheless, the office worker can organize meals as useful as possible and taking into account the characteristics of his activities.

Mistakes in nutrition under stress and increased stress

Mistakes in nutrition under stress and increased stress

Stress is the main reason forcing a person to rush. For many, the habit of skipping breakfast has developed since the time of study at the university, and then entrenched. Many students and young professionals donate breakfast for an additional 15 minutes of sleep, replace breakfast with a cigarette or chocolate bar. Office workers often use junk and junk food, eating breakfast right at the workplace. This is the cause of many diseases of the stomach and intestines. Due to neglect of breakfast, overweight often develops.

Habit is on the go – another common mistake made by office workers. As a rule, a person who does not have time to eat runs into the nearest grocery store or fast-food restaurant, buys a burger and coffee there and has breakfast on the go. This breakfast cannot be called useful, because it contains harmful fats and a large amount of carbohydrates, including sugar. In addition, the food that a person literally swallows in a hurry is absorbed worse.

Lunch at the workplace is also one of the common bad eating habits. At lunch, the employee is not able to concentrate on the process of eating and is constantly distracted by e-mail or viewing information on social networks. As a result, he does not control the amount of food eaten, and there is a need to eat more.

In order not to harm health, office workers need to rethink their eating habits. Healthy breakfasts are not very difficult to prepare, and for snacks it is better not to use harmful products. The diet of an office worker, like any other, should contain all the necessary substances – proteins, fats and carbohydrates.

How to organize proper nutrition in order to avoid excess weight?

How to organize proper nutrition in order to avoid excess weight?

It seems to many that the organization of the right diet requires special efforts – the search for products and long cooking. But not all dishes are difficult to cook – for example, boiled chicken eggs do not require special cooking efforts. Not so difficult and porridge or lean meat. And sweets can be replaced with fresh fruits or dried fruits.

Breakfast should be the most basic dish, giving the greatest amount of energy. It is recommended that you include the largest amount of complex carbohydrates, proteins and fats in breakfast. An ideal breakfast option is porridge, boiled egg or scrambled eggs. It is necessary to add fruits and vegetables. For snacks, use fruit or low-fat yogurt. As an alternative to sausages and meatballs for lunch, you should choose a salad, a small portion of boiled potatoes, buckwheat and low-fat meat. Dinner is not recommended to be made too fat. The best cooking methods are steaming or stewing.

The habit of a healthy lifestyle begins, first of all, with a review of eating habits. Many get used to harmful products and begin to think about the right diet only when health problems begin. Not only adults, but also schoolchildren suffer from a lack of time, an accelerated rhythm of life, and stressful situations. As a result, many have problems with the gastrointestinal tract at a fairly early age.

Unfortunately, many office workers experience various health problems due to a sedentary lifestyle. They are waiting not only for diseases of the gastrointestinal tract, but also problems with the spine, vision and joints. Stagnation of blood and muscle clamps lead to a decrease in mental activity and performance. But not everyone has the opportunity to maintain physical activity at the required level.

Serious “enemies” of workers leading a sedentary lifestyle are other bad habits – alcohol abuse and smoking. The list of diseases to which they lead is known to everyone – these are diseases of the liver, heart, blood vessels, deterioration of the skin, teeth and hair. For some, bad habits are becoming a fairly common way to relieve nervous tension.

With a healthy diet without being distracted by viewing mail or reading information, a person is able to absorb more nutrients. The correct selection of products contributes to the preservation of health and mental activity for a long time. Therefore, the question of a proper and balanced diet is a matter of preserving the health of the employee and improving the quality of life.

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The best home exercises for the abs, buttocks, legs and arms

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In order to bring the figure in order, it is not necessary to buy a subscription to the fitness club. There are many exercises to correct problem areas that can be performed at home. If you use the right exercises and exercise regularly, you can achieve tangible results and significantly improve your shape without leaving your home.

Home Fitness: Precautions

Home Fitness: Precautions

Before you start training, you need to evaluate your health. Intense physical activity is contraindicated in many diseases of the internal organs, inflammation and untreated injuries. Heavy exercises will have to be abandoned if there are problems with joints or vascular diseases: thrombosis, varicose veins, arterial hypertension. If you have any doubts about the safety of your workouts, you should always consult your doctor.

Any sporting activity should begin with a warm-up. This requirement applies to absolutely all types of fitness. The more difficult and intense the upcoming training is, the longer it takes to warm up. Especially carefully you should knead those muscle groups that will have the main load during training. A standard workout consists of simple exercises. At home, it can be shallow squats and lunges, running in place, tilting the body, circular movements of the limbs, head, pelvis. Warm-up exercises are performed with a low amplitude, smoothly, without jerking. The average warm-up time is 10 minutes.

Abs training

Twisting is the most popular abs exercise. Direct twists load, mainly, the upper part of the press, reverse – emphasize the lower abdomen. In order to properly work out the lateral sections of the abdominal muscles, you need to turn to the side when twisting the body. Such twists are called diagonal.

Performing the “Corner” fitness element, you can work out both the upper and lower press at the same time. Initial posture: lying down, upper limbs extended beyond the head, lower limbs bent, lower legs parallel to the floor. It is necessary by the effort of the muscles of the press to raise the body to an angle of 45 degrees and at the same time unbend legs. An angle of 90 degrees should be formed between the hips and the body. The pose is held for 30 seconds (minimum).

Exercise Planck strengthens the entire complex of abdominal muscles, including the deepest transverse muscle. The classic elbow strap is a stance with emphasis on the forearms and toes. In this position, the body is aligned as much as possible. The abs, buttocks and lower limbs should be tense. The stand is held for at least 30 seconds. Press training is not the only merit of the bar. Exercise removes excess fat from the waist and well strengthens the entire body.

For beginners, these exercises are enough, in the future it will be possible to add “Scissors”, “Bicycle”, “Climber”, pelvic lifts, etc. You need to start with an affordable number of repetitions – for most beginners, this is 5-10 repetitions in the set. The muscles of the press can be subjected to frequent exertion – they are hardy and quickly recover. Press training can be done daily or every other day.

Leg exercises

Leg training is impossible to imagine without squats – this is the best exercise for the hips and buttocks. The classic version of squats (lower limbs divorced across the width of the shoulder) emphasizes strengthening the front of the thighs. If you put the limbs together, physical activity will increase on the outside. With a wide setting of the legs (squat plie), the inner surface of the thighs is perfectly worked out. Plyometric (hopping) squats help eliminate fat.

In addition to squats, you can use lunges and swings in leg training at home, which also have many options. By doing lunges back and forth, you can work out the buttocks, back and front of the thighs. Lateral lunges well strengthen both the inner and outer thighs. Bulgarian lunges fully focus the load on the muscles of one leg. There are also diagonal lunges, hopping, etc.

Swing legs burn excess fat, strengthen the muscles of the buttocks, legs, thighs. They can be performed in a standing position, sitting, lying, on all fours.

Particular attention will have to be given to strengthening the inside of the hips. Fat deposits, thin skin and weak muscles, which are not used much in everyday life, make the inner thighs one of the most problematic areas of the figure. A selection of exercises for correcting this zone: squats with a wide setting of the legs, side lunges, side swings with the foot standing, raising the lower leg lying on its side, breeding the limbs lying on the back.

To pump the muscles of the buttocks, it is recommended to perform a gluteal bridge – lifting the pelvis in a supine position. In addition, this is a good workout for the press. The “Stool” exercise, performed near the wall, also helps to pump up the buttocks and strengthen the hips. You need to lean against the wall with your back and put your feet forward about half a step. Next, you need to squat, clinging to the wall and smoothly bending your knees. Hands can be folded on the chest or lowered.

Strengthening the muscles of the hands

Strengthening the muscles of the hands

The most effective exercise for strengthening arm muscles at home is push-ups. If while doing push-ups the palms are shoulder width apart, the pectoral muscles, biceps, triceps, and deltas work. The smaller the distance between the palms, the greater the load on the triceps. This muscle needs a particularly careful study, since the state of one of the problem areas of the body, the back side of the shoulder, depends on its tone. Another effective triceps exercise is back push-ups. They are carried out in focus at the back, that is, hands are behind.

Home fitness can be diversified with isometric exercises. In these elements, no movements are made. Muscle contraction occurs as a result of resistance to the influence of an object. The tense posture is held for a predetermined time. To strengthen the muscles of the hands, you can perform the exercise "Squeezing the palms." It is necessary to connect the palms in front of the chest, press them firmly against each other and maintain maximum muscle tension for 1-2 minutes. The element is repeated 10 times with 10 second breaks.

Sport equipment

You can do weight loss and correct problem areas without sports equipment. But the use of assistive devices adds variety to your workouts and makes home fitness more effective. If possible, it is advisable to acquire weighting materials. At home, dumbbells are usually used. With them, you can perform a variety of traction, bench presses and many other exercises to strengthen the muscles of the arms, chest, back, legs.

A useful tool in the fight against excess weight is a jump rope. High-speed jump ropes are distinguished by a high rotation speed – they are best suited for weight loss. Weighted ropes increase calorie consumption and strengthen muscles well. There are shells with a built-in calorie counter – and this is an indispensable feature in weight loss workouts.

Another useful device for home fitness is a large elastic ball (fitball). Fitball training develops flexibility, improves coordination. This projectile complicates the performance of familiar exercises. On the ball you can do twisting, strap, push-ups. Fitball also makes fitness classes accessible for people with varicose veins and diseases of the musculoskeletal system.

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Stress enhancing nutrition: 7 unwanted foods

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Stress can push a person to rash acts and behavior, aggression and poor nutrition. On the one hand, hearty food and delicious drinks help you get distracted and improve your mood. But some foods beloved by many contribute to the development of anxiety and nervousness. What should not be abused under stress?

Caffeine

It is found not only in coffee, but also in tea, cocoa, energy drinks and chocolate. It produces adrenaline hormones that help a person cheer up and wake up. Excessive caffeine intake can cause palpitations, dehydration, and increased nervousness and anxiety. High doses of caffeine negatively affect the natural hours of sleep and complicate the process of falling asleep due to a decrease in the release of adenosine, a chemical that signals the brain about fatigue.

Alcoholic drinks and stress

Alcoholic drinks and stress

There is a stereotype that alcoholic drinks help at least temporarily forget about problems and reduce stress. Indeed it is. But the effect is achieved by reducing the control of the brain over important functions of the body: dull vision, hearing, impaired attention, control of emotions, mental abilities, confused speech. Excessive alcohol consumption activates the production of enzymes that cause inflammation and other health problems. This entails additional discomfort and pain, and with them anxiety and anxiety. The state of a hangover is often accompanied by emotions of fear, longing, remorse, anxiety.

Sugar diet

Sugar is included in the daily nutrition of most representatives of the planet and it is quite difficult to completely eliminate it from the diet. Examples of common high-sugar foods are: ketchup, packaged juices, soda, sweet sauces and coffee additives, chocolate bars and energy drinks. The human body needs carbohydrates or glucose, but sugar itself does not contain nutrients. In large doses, it contributes to obesity, diabetes and increases the risk of problems with pressure, heart. In addition, excessive consumption of sugar-containing products can worsen the regulation of neurotransmitters, which will adversely affect mental health: in particular, increase the level of anxiety and depression.

Packaged juices

Their wide range, accessibility and ease of storage bribe many. Juices from packages often supplement the daily nutrition of both children and adults. But studies of the composition of most packaged juices showed that they contain a lot of fructose and sugar. In times of stress and depression, such drinks can only increase nervousness due to the release of adrenaline, triggered by an increase in sugar in the body. Passion for such juices can lead to heart problems in the future.

Food additives

Food additives

Nutritional supplements are one of the greatest discoveries in the field of nutrition. They can significantly improve the taste of the product and its safety. But if you use them too much, they can cause serious harm to both physical and mental health. For example, high fructose corn syrup is a refined sweetener. It is used in the manufacture of processed or frozen foods, in flavored and carbonated drinks. It has a lot of calories, and if it is often included in food, then you can provoke various diseases, including diabetes.

Another dangerous supplement is monosodium glutamate. This is a natural amino acid that is obtained from the glutamate salt in milk, fish and other products. With excessive use, it causes weight gain, cramps, heart problems, provokes depression and stress.

Quick snack

Fast food has firmly entered the life of many modern people: a snack with juicy hamburgers or hot dogs does not take up much time and money, which is important in the realities of the frenzied rhythm of megacities. However, studies confirm that fast food contains a lot of harmful additives, dyes and flavor enhancers. They improve the taste and appearance of the dish, causing a person to have an irresistible craving for such food. Scientists have found that regular snacking on junk food increases the risk of anxiety and depression: the body gets a lot of carbohydrates and a minimum of fiber, which is why carbohydrates quickly break down and turn into glucose, increasing blood sugar.

Often, because of the love of fast food, the head hurts, the health of the teeth and heart deteriorates. Those who like fast food often have to worry about weight gain, flatulence and high cholesterol. During depression or stress, you should not immediately run to catering outlets selling fast food: this will only harm the body. To stabilize your mood and increase energy, it is much more beneficial to eat more protein foods. If you really want to have a snack with famous fast food products, it is recommended to cook them yourself at home from natural ingredients.

Salty food

Salt is another product without which it is difficult to imagine a normal diet. Food without it seems tasteless. Millions of people on Earth love salty foods no less than sweet foods, which causes serious concern among doctors. Excessive salt intake most often affects blood pressure – it begins to rise. In response to this body, it actively produces the stress hormone – adrenaline, as a result of which a person is more likely to experience stress and anxiety.

In addition to high blood pressure, a large amount of salt in the body affects the functioning of the brain, kidneys, cardiovascular system and can even cause stomach cancer. To normalize salt intake, it is advisable to actively use herbs and spices to add flavor to dishes. So the food will be more healthy. Another important rule is to avoid processed and pre-flavored ingredients, as they are full of salt. Instead of your favorite salted nuts or chips, it is better to prefer a snack of vegetables and fruits.

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15 life hacking for healthy cooking

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Each person sooner or later thinks about proper nutrition. A healthy diet does not mean that you need to adhere to a strict diet and eat everything lean and tasteless. Healthy food can be tasty, varied, easy to prepare. The main thing – to review their some food habits and ways of cooking.

15 life hacks for preparing healthy foods that will help you switch to a healthy diet in the MedAboutMe article.

Buy a good double boiler

A good steamer is an investment in your health. It is steaming that allows preserving vitamins in products as much as possible, and therefore this method of processing is considered the healthiest. When steaming foods, especially vegetables, they are not exposed to too high temperatures that destroy nutrients.

Fact!

Fact!

Do not assume that steaming makes food tasteless. On the contrary, a double boiler will allow you to cook the most juicy meat, fish and vegetable dishes, since the juice will not leak during cooking.

So, for example, in 2009, scientists from China came to the conclusion that it’s just steaming that will preserve vitamins in cabbage, while when cooking in a pan or frying in a pan, all the beneficial properties of the vegetable are lost.

Do not use pans with damaged non-stick coating.

Do not use pans with damaged non-stick coating.

In the production of Teflon, perfluorooctanoic acid (PFOA) is used, which, upon overheating or damage to the coating, begins to release carcinogenic substances in food. That is why you can’t continue to use the pan if chips, scratches or other signs of deformation are visible on it.

The US Environmental Protection Agency has called perfluorooctanoic acid a substance that has toxic and carcinogenic properties.

Choose metal type frying pans

The most popular are aluminum pans: they are inexpensive, they have greater thermal conductivity than dishes made of other metals. However, their advantages end there. Thin pans made of extruded aluminum unevenly heated, under the influence of high temperature damage occurs cheap punching with non-stick coating.

It is better to choose not thin pans from stamped aluminum, but cast ones: they are heavier, with thin walls and a multilayer bottom. Such pans are uniformly heated and not deformed so quickly.

Fact!

Fact!

Cast iron is considered the safest metal for frying pans, since at high temperatures it does not emit harmful substances.

Drink black tea without milk

Black tea is rich in catechins flavonoids, which are known as a prophylactic for cardiovascular disease. In 2007, researchers from the European Heart Journal found that adding milk significantly reduces the beneficial properties of black tea, since milk protein casein reduces the concentration of catechins and helps to dilate blood vessels.

Add lemon to green tea

Add lemon to green tea

Green tea and lemon juice are a wonderful combination that not only refreshes and invigorates, but also benefits health. Scientists from the University of Social Studies Purdue, USA, found that the combination of green tea and lemon juice helps the body better absorb the antioxidants catechins that are contained in tea.

Use less oil when frying

Many out of habit pour much more oil into the pan than is necessary for cooking meat, fish and vegetable dishes. To make food healthier and less fatty, try to fry less, especially at high temperatures. Silicone brush, which can be greased pan, will help reduce the amount of oil.

Advice!

Advice!

After frying, use paper napkins to collect excess oil from the fried product.

Do not lay meat and vegetables at the same time.

When cooking soup or borscht, it is not necessary to lay the meat at the same time as the vegetables, since the meat takes more time to bring to readiness, and the vegetables are digested by that time.

Do not reuse oil

Do not reuse oil

With prolonged heating of vegetable oil, as well as with repeated heating, carcinogens are formed. Researchers at the University of Illinois have found that re-using oil can accelerate the growth of cancer cells. Therefore, always use only fresh oil, do not heat it to such a temperature that it begins to smoke.

Learn to cook marinades

It is known that carcinogens are afraid of marinades, so the meat before roasting, especially on the grill, must be soaked in sour wine, lemon juice or vinegar. So kebabs will get tastier.

Replace mayonnaise with yogurt

Purchased mayonnaise is a product that is best abandoned to anyone who adheres to the principles of healthy eating. There are many recipes for equally delicious and savory sauces, which can be called a healthier alternative to mayonnaise. A variety of sauces can be prepared based on natural yogurt. For example, sauce with mustard and lemon juice, yogurt sauce with horseradish and garlic, tartar sauce with pickles and olive oil.

Tip!

Tip!

If the recipe requires the use of mayonnaise to prepare the dough, then you can replace it with dressing from sunflower oil and lemon juice, which is whipped with a whisk. This dressing goes into the dough for pies and cookies.

Add spices

Add spices

Spices not only enhance the taste of the product, but also allow you to cook healthier foods. So, some spices are natural antioxidants that reduce the level of carcinogens that are released when frying in vegetable oil. For this reason, spices should be added to raw minced meat or simply seasoned meat before frying. Spices with such actions include ground dried ginger, cumin, rosemary, coriander, cumin.

Choose the right salt

Many people think that salt is all the more useful the higher its grade (salt is the first, second, highest and “extra” grade). However, you should not think that the grade "extra" is an indicator of the best quality. On the contrary, the lower the grade of salt, the closer its composition to the natural, and the better for human health. For example, the “extra” variety contains the maximum amount of harmful sodium chloride and the minimum amount of potassium needed by a person.

Use natural flavor enhancers instead of salt

If after reducing the amount of salt food seems to you fresh, then use natural flavor enhancers. Food can be seasoned with spices that compensate for the lack of salt, as well as season it with greens. Another good alternative to salt is berry and fruit organic acids. For example, lemon juice, cranberry juice or cranberries, any sour preserves. Sour jams can be covered with meat before cooking, and the fish is successfully combined with lemon juice.

Cook vegetables correctly

Cook vegetables correctly

During cooking, a significant amount of vitamins and minerals in vegetables is destroyed, but proper cooking will reduce these losses. So, vegetables in a pan must be completely covered with water. If the liquid has boiled, then you should not add cold water, since oxygen will get into the broth with it, which destroys vitamin C. Therefore, it is better to cook vegetables in a pan with a tightly closed lid.

Tip!

Tip!

Avoid digesting vegetables, as their benefits will be minimized. It is better to put vegetables in boiling water, and not in cold water.

Do not neglect frozen vegetables

Freezing is the best way to preserve vitamins in fruits and vegetables for a long time, so you should not neglect them, especially not in season. The fact is that fresh vegetables and fruits that are sold in supermarkets out of season can be called fresh only conditionally, since they go a long way, often with processing to extend freshness. Frozen vegetables, as a rule, are frozen immediately after harvest, which allows them to preserve their nutritional value.

Remember that frozen vegetables and fruits should not be thawed in water, as they lose all their benefits.

Expert comment

Donald Hensrud, MD, USA

Donald Hensrud, MD, USA

Choosing the right foods is one of the components of a healthy diet. But just as important is how you cook these foods. Studies have shown that some cooking methods can change its composition so that it can harm our health. For example, studies have shown a link between excessive consumption of fried meat and the risk of developing cancer of the rectum and pancreas.

However, do not panic, as we have not yet fully figured out a lot, but we know for sure that some cooking methods are better used for everyday cooking, while others should be left for special occasions.

For example, frying. Proper cooking is with a suitable oil and a suitable temperature. So, when overheated vegetable oil begins to release harmful substances that increase the risk of cancer. You can not heat the vegetable oil to high temperatures, because it begins to oxidize and release hazardous substances. It is worth noting that the oxidation of oil occurs even without cooking, when the oil becomes rancid. But the higher you heat the oil, the faster it will oxidize.

In general, frying is not necessary. The main thing is to fry foods for a short time, with a small amount of oil and not to allow it to overheat.

As for grilled meat, if you adhere to the rules of a healthy diet and sometimes allow yourself to cook grilled meat, then most likely this will not bring serious harm to your health. The main thing is to observe the measure. The National Cancer Institute recommends cutting out grilled charred meat pieces and turning it over often during cooking.

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How to avoid the appearance of stretch marks on the skin while losing weight?

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Sagging skin and the "web" of stretch marks on problem areas of the body – an unpleasant "side effect" of weight loss. The main tasks are to maintain skin tone and stimulate metabolic processes so that they do not lose their natural elasticity and firmness. And for this, the correct selection of a dietary diet and proper skin care are important.

Slimming should not be sharp

Hard diets are not the right choice for those who want to lose weight. This is not only harmful to health, but also negatively affects the condition of the skin of the body.

It is a sharp weight loss that often causes stretch marks in the hips, buttocks, abdomen and chest.

When you quickly lose weight, the skin does not have time to recover, which makes it less elastic and elastic. This leads to sagging in those areas where there is an intensive reduction of body fat.

Take care that weight loss is smooth. This is the best solution to prevent the appearance of unaesthetic stretch marks. The physiology of the body dictates its own laws, so it is not recommended to lose more than 300 g of excess weight per day. “Hungry” diets are not needed, the diet should be varied and balanced. It is important that the body receives all the necessary nutrients for normal functioning. A healthy diet will ensure a normal metabolism, timely removal of "excess" fluid, activates the production of natural collagen and elastin, which is extremely important for the tone of the skin.

Without physical exertion can not do

Without physical exertion can not do

Sports training is the best prevention of sagging skin during weight loss.

To keep your body fit, do not be lazy – give fitness at least 4-6 hours a week. Proper distribution of physical activity helps tone the skin, stimulates the growth of muscle tissue, activates metabolic processes. This can be group sports training or training with a personal trainer. The main thing that you were comfortable. If it is not possible to “pump” muscles in the gym, run in the mornings, pedal on a home exercise bike, or devote at least half an hour a day to a warm-up.

Skin exfoliation

To improve skin tone, do not forget to use scrubs. A light massage of problem areas of the body with a special tool will not only remove impurities, but also increase blood flow in the tissues. This has a positive effect on the condition of the skin.

Skin exfoliation is performed with both home and purchased peels. You can purchase a special anti-cellulite product with a warming effect that tones the skin.

Take a shower, apply a scrub to your body and massage with light movements. Then wash off the composition. To make the exfoliation procedure more effective, you can use a hard washcloth.

Body massage

Body massage

In the fight against cellulite and overweight, massages, coupled with other techniques, show a good effect. Also, the procedure is extremely useful for the prevention of stretch marks on problem areas of the body. The massage, following the correct technique, enhances blood flow and metabolism in tissues, tones the skin.

The best option – to undergo a course of massage from a specialist. This may be a classic or anti-cellulite technique. The master uses cosmetic creams or oil mixtures, which makes the skin smoother and more elastic. If there is no way to contact a beauty salon, then do a self-massage at home. Combine the procedure with a shower or do it after taking a bath. Use oils for a better slip of hands on the skin and to prevent the appearance of stretch marks. Almond, grape, coconut or jojoba is suitable. Self-massage against sagging of the skin is a combination of certain techniques. Performing the procedure, alternate pats, rubbing and light tweaks.

Self-massage is effective in combination with cold or hot wraps.

Cold and hot shower

A contrast shower with alternating warm and cool water is not only good as a procedure that strengthens the immune system. It is also effective for the prevention of stretch marks on the body. Due to the tonic effect and increased blood flow, the skin becomes more elastic and elastic, which significantly reduces the risk of sagging.

Relaxing bath with sea salt and algae

It is believed that warm baths with the addition of sea salt and algae are extremely useful for preventing the appearance of stretch marks on the body. No wonder these components are often used for massages and anti-cellulite wraps.

Algae and salt increase skin tone, relieve swelling, nourish cells with useful vitamins and minerals. This is extremely important for the prevention of its sagging during the period of weight loss. After a warm bath with marine additives, the skin will be soft and supple.

Skin Care Oils

Oils in skin care

The market has a large number of cosmetic oils, which manufacturers position as effective anti-stretch marks on the body. But no matter how expensive the beauty product may be, it will not save the existing problem. It should be very skeptical of such advertising. But oils are really effective in body care – this is an excellent prevention of sagging skin.

Let weight loss be safe for the condition of the skin – start using base oils. They nourish and soften the skin, tone it up. In the care, you can include some kind of oil or a mixture of natural products. Suitable almond, coconut, peach, jojoba, avocado, flaxseed, cocoa.

Apply base oil to the skin after taking a shower, during a massage or anti-cellulite wraps. They are often combined with aromatic essential oils, which make the cosmetic mixture more effective for the skin condition.

Bath and sauna

A dosed visit to the bath and sauna has a positive effect on the condition of the skin during weight loss. Be sure to include this item in the beauty plan for the prevention of stretch marks.

Exposure to warm air in the sauna and bath removes puffiness of the skin and tones them. Here you can spend peeling, self-massage and wraps. And after all the procedures, use any cosmetic remedy for stretch marks – it will "work" much more efficiently.

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How to eat more vegetables and fruits

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Eating enough fruits and vegetables is the gold standard for a healthy diet and any balanced diet. Suppliers of vitamins, antioxidants, fiber and other valuable substances help make the diet varied and beneficial. However, the diet of a modern person to a greater extent usually consists of processed, unhealthy food. The gifts of nature in it are given a minimal share. To take care of your health and eat carrots, apples, kiwi, celery and cabbage as much as possible, you should listen to simple tips.

Why do we need vegetables and fruits

Natural gifts help maintain health and longevity. Numerous studies show that regular consumption of fruits and vegetables reduces the risk of heart disease and blood vessels, type 2 diabetes, atherosclerosis, obesity, and other problems. Scientists from University College London in the UK found that the inclusion of 7 servings of plant foods in the daily diet reduces the risk of premature death by 42%. And the WHO International Agency for Research on Cancer IARC found that consuming fresh fruit in sufficient quantities reduces the risk of developing certain types of cancer. Especially – cancer of the gastrointestinal tract.

Fruits and vegetables elevate mood, strengthen immunity, promote weight loss. These reasons alone are good reasons for eating radishes, cucumbers, oranges and bananas as often as possible. Sources of fiber, vitamins and minerals help not to overeat. By including plant foods in your diet, you can reduce cravings for harmful, unhealthy foods. For example, the same industrial sweets.

According to the recommendations of the World Health Organization, you need to eat at least 400 grams or 5 small servings of plant food daily for good health. And according to new data, the WHO has increased the optimal rate of consumption of fruits and vegetables up to 10 servings per day in a volume of 80-150 g

Without vegetables and fruits can not do both adults and children. However, with the already established food habits, not everyone can sincerely love these natural treasures. To help those who want to diversify their diet, come simple ways to increase the consumption of plant food.

How to include more vegetables and fruits in the diet

How to include more vegetables and fruits in the diet

Add vegetables to most dishes. Virtually any recipe can be adapted by enriching the dish with sources of vitamins. Bulgarian pepper or tomato should be included in an omelet or scrambled eggs, and cucumbers and leaf lettuce – put on a sandwich. The taste of the usual components of the menu will sparkle with new colors.
Replace snacks with fruits and vegetables. It will be easier to get rid of the habit of eating high-calorie chips and other unsafe products for a figure with vegetable food. Sliced ​​apples, carrots, kiwi or other gifts of nature will be a healthy alternative to purchased snacks.
Try new tastes. Habitual apples or tangerines can get bored, and more exotic lychee, mango or feijoa – become vitamin favorites for a while. It is worth regularly practicing and exploring new vegetables, unusual for the local strip.
Learn new recipes. Culinary experiments will allow to enrich the diet with fruits or vegetables. You should try to combine ingredients that are incompatible at first glance or arrange days of vegetarian dishes for all households. For ideas, you can take recipes from Italian cuisine – in the Mediterranean diet vegetables occupy a considerable place.
Replace smoothie desserts. Instead of the usual chocolates and pastries should be at least several times a week to prepare fruit and vegetable cocktails. They are not only tasty, but also healthy. If you have a blender, you can enjoy interesting combinations of products every day. It is also easy to take a smoothie with you for a walk instead of a chocolate bar or a pack of marmalade.
Do not forget about the original filing. Not only children will like creatively decorated vegetable and fruit dishes. It is more often to do original cuts, connecting imagination, unusual kitchen tools. If you have a couple of free minutes, you can even lay out the whole picture of the pieces, which will help bring a touch of magic to food.

All methods of cooking fruits and vegetables

All methods of cooking fruits and vegetables

Sometimes vegetables, greens and fruits cause hostility due to the fact that they are present in the diet in its raw form. However, not everyone can like raw cauliflower or beets. In order not to abandon healthy products, you should use various methods of cooking vegetable and fruit dishes:

Roasting in the oven. Cooking in the oven will help keep as many vitamins as possible. In the oven, it is easy to cook meat or fish, and a side dish for it from different types of vegetables. And the same pumpkin or other gifts of nature can be chosen as a filling for casseroles, muffins or pies.
Grilling. You can even bake fruits, such as bananas with chocolate, on an open fire. The taste of the same zucchini or pepper, tomato will change, if not long to hold them on the grill. It is only necessary to add a variety of sauces to the dishes prepared on the brazier.
Keeping in marinade. You can make an unusual salad or side dish using marinades – for example, from soy sauce, olive oil and spices. Certain types of cabbage, asparagus, mushrooms and other natural gifts are well marinated.
Steam cooking. The most healthy option for processing fresh or frozen vegetables is their steaming. We must try not to overdo the products so that they become tender, but retain all the useful substances. Their taste will be bright if you use spices and sauces.
Stuffing dishes. Vegetables will be the perfect companions for meat, rice and other fillings, which are stuffed with the same bell peppers or tomatoes. You can mix them in different proportions and combinations, which will provide the body with nutrients.
Cooking mashed potatoes and soups. There are many recipes for vegetable soups, so a note is to take the first dishes of different cuisines of the world. And on the second you can cook mashed potatoes. But not only from potatoes. Cauliflower, carrots, pumpkin will help to add brightness to it.

You can experiment with fruit and vegetable salads every day, make healthy chips, sandwiches from these products. You should definitely try today's trendy spaghetti made of vegetables or spring rolls, make sushi from the gifts of nature, or fry the usual peppers, green beans and carrots in a wok currant.

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Simple life hacking for weight loss without a gym

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Recently it has become very fashionable to lead a healthy lifestyle, and not only among young people. People of all ages try to follow their health and body using various methods for this: fitness classes, diets, outdoor activities, etc. Of course, this all contributes to weight loss, but, unfortunately, not everyone can live in this mode. Sometimes doing exercises, exercises and follow the diet becomes just lazy.

How to lose weight without going to the gym? Make the body burn calories in other ways!

Shopping instead of fitness

Shopping instead of fitness

Everyone goes shopping for large shopping centers, hyper- and supermarkets, but few understand that shopping is comparable to a long walk or even a light jog (if this time is spent with children). Just walking through the shops of the shopping complex, you can unknowingly walk several kilometers.

Even while trying on things a person performs a lot of fitness exercises and spends a lot of calories. On average, shopping contributes to the burning of about 300 kcal, and riding a trolley in a supermarket – wasting 100 kcal. You must admit that such physical activity is a more pleasant way to lose weight than fitness training in the gym.

Hiking as a way to lose weight

Long walks on foot are excellent fitness and a way to combat obesity. Unfortunately, most of us are so busy that they rarely find time for exercise. In this case, you should get to work not on transport, but on foot, or at least replace walking part of the way.

Walking with children or a dog is also an excellent physical exertion, especially when this type of leisure activity is actively pursued, with games, jogging, etc. If you prefer to walk alone with yourself, wear headphones and turn on your favorite music. Desirable – rhythmic. This will help to move faster, maybe even to dance, with the result that losing weight will flow unnoticed and with pleasure for you.

Homework instead of exercise

Homework instead of exercise

Of course, proper nutrition – 70% of weight loss success, but losing weight helps to speed up even ordinary household chores. For example, one and a half hours cooking helps to burn about 180 kcal. And if during the day to do a general cleaning of the house, wash the windows and clean up the closet? This will help burn about 800-900 kcal. And if after working in a house, go out to the garden or take care of the vegetation on the balcony? This will be a full-fledged training!

Pleasant pastime for burning calories

Do you like to spend time with benefit for yourself and your development? But you probably did not realize that most of your favorite activities contribute to weight loss! For example, reading. If you read out loud, then in just an hour you can burn about 100 kcal, and leading an active correspondence in social networks – all 200.

Further more. Many of us sing, doing household chores or listening to music, and yet loud singing not only improves mood, but also helps get rid of 120 kcal in just 20 minutes!

Very productive in the fight against overweight laughter. Everyone knows that it prolongs life, but very few people, which contributes to the burning of calories. But we are talking about spending 400 kcal in 15 minutes! This effectiveness of laughter is explained by the fact that when a person laughs, several muscle groups are involved in the work – face, abdomen, back and even legs. So you need to watch comedies more often, joke, laugh and communicate with cheerful, positive people.

Mental activity also helps burn calories and lose weight. Solving puzzles, math problems or a game of chess contribute to the active use of energy.

Food and drink – the enemies of excess weight

Food and drink - the enemies of excess weight

You can also lose weight by adjusting the diet, introducing certain foods and drinks into the diet. So, burning calories contribute to coffee and green tea. Even simple water speeds up metabolism, satisfies hunger and helps to expend energy. Provided that 6-8 glasses of pure non-carbonated water will be drunk daily.

Accelerate the metabolism and accelerate the burning of calories sharp spices. However, they do not need to be abused, it is enough to add them to meals 1-2 times a week. The negative-calorie foods — watermelons, cucumbers, dill, celery, eggplants, pineapples, etc. — have a positive effect on the process of losing weight. Cooking food, drinks from such vegetables, fruits and berries will help burn fat without physical exertion.

Pleasant exercise for weight loss

Spend several hours in the gym, constantly monitor nutrition and do not exercise everything regularly. Some want to lose weight and at the same time do nothing. Fortunately, this is actually done with a gymnastic ball. This method does not help to lose a lot of extra pounds, but to burn about 250 kcal in a few hours – completely. Sitting on a fitball while watching a film while maintaining the correct body position helps to actively expend energy. It is also recommended to stand more than sit. It helps burn 30% more calories.

For fans of more active pastime, there are other ways to burn calories. For example, cycling, swimming or dancing. Such fitness not only contributes to weight loss, but also is an excellent cardio load. That is, trains the cardiovascular system. In addition, these types of physical activity can be an excellent option for spending time with friends, children and other family members.

In addition to the above, there are other methods of burning calories without going to the gym – pleasant and not so much. The first include kisses (minus 30 kcal), taking a hot (with a water temperature not lower than 40˚) bath (spending 125 kcal). To the second one – the thermodiet – pouring over and drinking ice water, staying in a cool room, walking in cold weather in the minimum amount of clothes. Although an unpleasant fat burning method can be made enjoyable. To do this, you need to cook more often and eat homemade ice cream without sugar. The body will increase body temperature, spending energy on it.

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Healthy food at work without a refrigerator

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Healthy nutrition is the main lever for achieving a slim and healthy body. Under the conditions of the current workload, it is difficult to arrange a full-fledged five-time intake of healthy food, consisting of 3 main meals and 2 snacks. After all, in order to eat properly outside it is important not only to be able to cook and take food with you, but also not to let it spoil during the day. This is extremely difficult, for example, if there is no refrigerator in the office (or any other workplace).

At the same time, by the end of the working day there is practically no strength left, the body requires a powerful charge of energy, as a result of which it often pulls on sweets and baked goods. And it does not contribute to weight loss. Today we will tell you about snacks that can be stored simply in a drawer, pocket or purse.

The importance of having a proper snack at work

Nutritionists argue that snacking is an essential part of a healthy diet. Due to the duration and intensity of the wakefulness period, three full meals are often not enough. A portion of the time eaten healthy foods helps to maintain metabolism at the proper level, providing a more effective weight loss and harmonious work of the body.

In this snack should not be much. This is a small meal between the main (breakfast, lunch and dinner), but not immediately after the main (not to be confused with the dessert).

One or two snacks per day will be more than enough. It is important not to use it immediately before bedtime. After all, even the most useful foods are important for 1-3 hours before bedtime, depending on their speed of digestion. It is also important to choose the right products. About what food will benefit, let's talk later in the article.

Dried fruits and nuts for weight loss

Dried fruits and nuts for weight loss

A mixture of dried fruit and nuts is an excellent source of healthy calories and nutrients. Such combinations are often sold on store shelves, however, in most instances there is too much sugar. In order to find a really worthwhile product you will have to study more than one composition from the label, but the result is worth it. The list should not be sugar and artificial additives, and the remaining ingredients should be familiar. It should be alerted by components such as corn syrup, lactose, soy lecithin, emulsifiers, artificial colors, and corn oil.

You can also make a similar mixture yourself. To dry fruits, of course, for a person already busy with work is overkill. But you can choose them yourself and make your right mix of your favorite components.

For example, peanuts, cashews, raisins, pumpkin seeds, and walnuts perfectly satisfy hunger. The field for fantasy is limitless. You can mix a variety of seeds, berries, adding to them coins of natural dark chocolate.

It perfectly nourishes and gives a taste of a mixture of walnuts, raisins, apricots, almonds, peanuts, pumpkin seeds and dark chocolate.

Although roasted or salted nuts are less useful for a figure, you can add a small amount of them to a dried mixture of raw nuts to add flavor. After all, a healthy diet should be fun, not anguish. If all the time there is only tasteless food, significantly increases the risk of stalling and sticking.

Whole grain crackers and chips for proper nutrition

Whole grain crackers, chips, small loafs and other snacks are also a great option for a healthy snack. They contain complex carbohydrates that provide a lasting feeling of satiety.

Proper nutrition is more affordable than it seems. And whole-grain breads can be bought in the store, but you still have to carefully study the composition. In this case, a large number of ingredients are welcome, but they should be familiar and natural. The presence of artificial additives should be excluded, it is also better to avoid flour of the first and highest grade. But various variations of the combination of the cereals themselves – this is good.

Crackers made from foods such as brown rice, flax seeds, quinoa, potatoes and sesame seeds are very helpful. Bean chips, usually made from a combination of ground beans, spices and other cereals, are an excellent option for people who are forced to give up gluten.

Dark chocolate in a diet for weight loss

Strict diets require a hard menu restriction. Under the taboo fall sweets, which so often pulls in the afternoon. And instead of reaching for the machine with a cookie or eating someone's birthday cake left from a fun event, it is better to put a tile of good dark chocolate in a drawer. Not only the waist, but the whole body will say “thank you” for this. The substances contained in cocoa products have a beneficial effect on the cardiovascular system, immunity and metabolic processes of the body.

Such a snack will help to observe the canons of proper nutrition with pleasure.

In order to satisfy the craving, usually quite a small amount, cocoa saturates not only with taste, but also with a unique aroma, raising the mood for the rest of the day.

In terms of benefits for the waist and health, the higher the percentage of dark cocoa in chocolate, the better. Ideally, if you can find in the list of ingredients raw cocoa beans, which are incredibly rich in natural antioxidants.

Fruits for a full belly and slim waist

Fruits for a full belly and slim waist

Fortunately, not all fruits spoil quickly. Solid varieties can be stored not only in a box, but even carried in a bag. They will look great on a table in a small fruit vase.

These types include apples, pears, bananas, plums, mangoes and peaches. If you buy fruits that are not fully ripe, you can store them for up to one week without a refrigerator. Fruits are an excellent snack between meals because they contain fiber and plenty of water, which help cleanse the body and maintain an adequate level of hydration.

Chewing gum

Proper nutrition is often associated with intuitive. But, unfortunately, not everyone is able to correctly interpret the signals of their own organism, and the desire to chew something is often not associated with a feeling of hunger. It can be confused with thirst, stress or boredom. In order to check whether you recognize the body's urges correctly, drink a glass of pure water, if it did not help, you can chew ordinary mint chewing gum. False desire to eat will recede.

When choosing a chewing gum is better to stop the attention just on the options with regular sugar. One chewing gum will not do much harm, but some sweeteners used by different brands can cause headaches and stomach discomfort.

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Variations of exercise berpy for weight loss and muscle pumping

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In order to make fitness training for fat burning even more effective, it is not necessary to use heavy projectiles or powerful exercise equipment. Helping to remove fat deposits and simultaneously load the muscles of the whole body will help berpi – high-intensity exercises located at the junction of cardio and power loads.

Burpy – one of the best exercises for weight loss

Exercise called "Bepery" is a multi-complex element of crossfit training. Burpi is a small complex of individual movements, performed in a certain sequence, without long pauses and with precisely planned speed.

Besides the fact that Berpie successfully splits body fat by increasing the heart rate, the element also improves the explosive strength of the muscles of the athlete, speed performance and overall endurance.

In addition to the basic variation, additional varieties of this exercise for slimming and pumping muscles are also highlighted. If necessary, anyone can make their training complex for the overall improvement and strengthening of the whole body, consisting of only berpi.

You can perform this element both in the gym and at home. Burpi is successfully involved in male and female trainings, which makes this exercise as versatile as possible.

The benefits of physical activity

The benefits of physical activity

Benefit Berpie hard to overestimate. Subject to important rules and proper execution of the element will help:

strengthen the heart and blood vessels;
get rid of excess weight;
improve lung ventilation;
speed up blood circulation and lymph flow;
saturate all the cells of the body with oxygen;
charge your body with vigor and energy;
develop joint mobility;
increase endurance, speed, agility, coordination of movements;
strengthen the muscles of the legs, buttocks, shoulder girdle, back and abdominals;
speed up metabolic processes;
boost immunity;
prevent the development of stagnant diseases.

Muscle work while performing berpie

Burpi is a high-intensity exercise for losing weight and pumping muscles, because it involves several muscular zones at the same time. First of all, when performing the classic version, the following are worked out:

biceps and quadriceps of the hip;
gluteal muscles;
gastrocnemius muscles;
large and small pectoral muscles;
triceps;
all bunches of deltoid muscles;
the muscles that lift the scapula;
muscles that straighten the spine;
straight and transverse abdominals.

The classic version of the exercise

The classic version of the exercise

The basic physical activity of the berpi consists of four separate elements that should be performed in a strict sequence one after another. To achieve the best results, it is necessary to make movements without interruptions, pauses and stops. Initial posture: straight stand, arms extended along the body.

Squat.

Squat from the original position. Press your hips to your lower legs, place your hands on the floor with an emphasis on the palm – they should stand steadily. Do not lift the chin up so that the excess load does not engage the neck-collar area. Jump to the standard bed rest. On the exhale, transfer the weight of the body on the palm of your hand and push off the floor surface, stretching your legs back.

Push up.

After moving to support lying should make push-ups. On the exhale, bend the arms in the elbow joints and lower the body to the limiting point, keeping the posture straight and your shoulders straight. The further apart the elbows are separated, the greater will be the load on the pectoral muscles. When the palms approach each other in the process of push-ups, the stress focus will shift to the three-headed muscles of the arms.

Return to the squat.

On the exhale, straighten your arms again and in one motion return to the support lying down. Then also in one action (leap) take the squat position.

Jumping out

At this stage, the most energy-intensive element of the berpie should be performed – jumping out of the squat. The muscles of the legs, buttocks and the press must be strained with a sharp exhalation, and quickly jumped up as high as possible. Hands need to throw up above your head. When landing, you should slightly bend the knees, absorbing the shock load, and take the initial position.

The four elements of the above berpi are one exercise cycle. It is possible to execute the cycles as in a circular order (for example, to repeat the cycles for 20 minutes) or according to the standard scheme by the number of sets and repetitions.

Types of physical activity

Various variations of berpi will help everyone who wants to diversify their exercise complexes in order to work out different areas of the body. With the alternation and combination of element varieties among themselves, you can harmoniously get taut muscles and an aesthetic figure.

With fitball.

Physical loading is performed with the gymnastic ball in hand. The higher its mass, the more static load gets the upper shoulder girdle. When pushing the ball can be placed side by side, and when jumping, again pick it up and lift it over your head.

With jumping on the support.

The load is performed according to the standard scheme, but at the last stage after the final jumping out, one should not return to the initial position, but jump onto the support. Any solid surface can act as a support: low bollard, chair, bench, step aerobics platform.

With push-ups.

Variation of berpie, supplemented by another push-up. A second push-up from any support (wall, chair, back of the sofa) is performed immediately after jumping out.

With the movement on the hands.

After push-ups, it is necessary to remain lying flat and perform the classic bar on the forearms. The plank should be made several movements from side to side, straining the muscles of the abdominals and buttocks. After that, return to the starting position and complete the final jump.

With a dumbbell bench press.

Dumbbells allow you to increase the effectiveness of berpi for working out the muscles of the hands and buttocks. Squats and vyprygivaniya performed with dumbbells, located on the biceps. The higher the projectiles are from the head, the more effective the exercise is on the body.

Static berpie.

After pushing up or instead of it, it is recommended to fulfill the bar For beginners, the base option is ideal, and for advanced athletes, a side plank on the forearms or a plank with a leg up.

With claps.

Instead of one standard jump in the final phase of the berpi, you should perform a series of jumps (for example, 7-10), spreading your feet wide and clapping your palms over your head.

Contraindications to the exercise

All options for berpie, as exercises for losing weight and improving muscle tone, are very useful, but in some cases this load may have a number of limitations.

Since aerobic load is the basis of berpi, people with serious heart and vascular diseases should not perform it. Also, any jumping elements are prohibited for patients with diseases of the joints, in the postoperative and post-traumatic periods, as well as for people with high degrees of obesity. In the latter case, the risk of a negative impact on the joints increases due to a strong shock load. It is forbidden to practice berpi in the period of childbearing and in case of diseases of the skeletal system

If you want to include berpi in regular training, it is recommended to consider lightweight versions of this exercise without jumping or with replacement elements.

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