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23/02/2022

In order to build up your abs, first determine the days and times when you will make your figure perfect. It is best to do your abs (as well as other exercises) in the morning. The best option is to do your abs three times a week for an hour. It is not necessary to do abs exercises more often, because more exercises does not mean that you will achieve a beautiful abs quickly and efficiently.

Here are the top 10 abdominal and abs exercises for you:

Cycling twists

According to many fitness experts, the 'bicycle' is one of the best abdominal exercises and is a type of twist. To do it, lie on your back and mimic the movement of your legs as if you were riding a bike, alternating between elbows touching opposite knees.

Captain's Chair

"The Captain's Chair", despite its exotic name, is a perfectly familiar component of absolutely any gym and looks like a rack with two padded arm rests. To perform the exercise, set the rack at such a height as to avoid contact of your feet with the floor surface, and assume the initial position on the trainer, resting on the forearms of your hands, with your body positioned vertically. Start lifting your legs in a slow and controlled movement until your hip line is parallel to the floor, then return to the starting position at the same pace.

Curls on a fitball

This exercise is a variation of the standard twist, allowing you to have a more effective and varied workout, and is performed lying on your back on an exercise ball. The twists help you work more muscles, which enables you to get a more complete workout.

Vertical twists

Vertical twists are another variation of the standard twists, which require you to lie on your back, lift your legs perpendicularly upwards and cross your ankles. In this starting position, start performing your usual standard twists by lifting your shoulders. This incredibly effective lower abs exercise accumulates extra tension in the muscles, making it extremely useful for quick results.

Reverse curls

Instead of lifting your shoulders, reverse twists involve lifting your hips for an intense abdominal abs workout. Start the exercise in a supine position, with your legs bent at the knees so that your shins are parallel to the floor. With your arms at your sides, start pulling your knees up towards your chest, lifting your buttocks.

23/02/2022

1. Stand up on your toes about thirty times, then roll from heels to toes about forty times.

2. Put a small ball between your knees and bring your legs together until you feel tired.

3. Standing with your back to the wall, then lower yourself down to the level of the chair. Then stay in this position and stay as long as your legs are trained. When your legs get tired, stretch out.

4. Lift your legs off the knee while sitting on the chair.

5. Standing next to the table, swing your legs backwards. Perform twenty movements with each leg.

6. Your legs will be beautiful and slender after two months of continuous practical exercises.

If a woman's character is light and cheerful, she tends to lead a hectic life. These women usually have a lot to do and their schedules often change during the day.

In such a lifestyle, scheduled activities have to be changed several times a day. With such a lifestyle, going to fitness clubs is not possible. And there is no time or desire to work out at home.

Such women are advised to walk stairs. If a woman stops using the lift at all, it will be an alternative to step - aerobics.

After a month and a half walking you will get the result - beautiful and shapely legs. Having a determined character, a woman is inclined to spend a lot of her time at home.

If a woman takes pride in overcoming various challenges, she will do the necessary exercises regularly and soon her legs will be beautiful and slender.

Start these effective leg exercises with a warm-up.

The number of movements should be increased gradually. After some time, you can start exercising with leg weights weighing from one to one and a half kilograms.

1. Stand up straight, next to the support. Hold on to the support with your right hand, and then swing your left foot backwards, trying to lift your leg higher.

Do these movements forty times. Take the same number of strokes with your right leg. With time, increase the number of strokes to eighty times.

2. Then, standing on a support, make forty strokes sideways. Perform the movement forty times with each leg.

3. Also holding on to the support, do thirty strokes each on the left and right leg.

23/02/2022

This diet is designed for 7 days. It is possible to lose between 4 and 7 kg in 7 days. It can be repeated after 2 weeks.

1 day
breakfast: glass of kefir
lunch - 2 hard-boiled eggs and 20 grams of cheese
dinner - vegetable salad

2 day
breakfast - glass of kefir
lunch - 1 boiled egg and 1 apple
dinner - 1 boiled egg

3 day
breakfast - unsweetened tea
lunch - 150g cottage cheese
dinner - salad

day 4
breakfast - glass of kefir
Lunch - egg, 8 prunes or fresh prunes
dinner - 1 egg

5 day
breakfast - unsweetened tea
lunch - 100g side dish of fresh cabbage or carrots
dinner - 1 egg

day 6
breakfast - glass of kefir
lunch - 2 apples or 2 oranges
supper - glass of sour milk or kefir

7 day
breakfast - cup of kefir
Lunch - 30g cheese, orange or apple.
dinner - 2 eggs

22/02/2022

The Kremlin Diet, or the American Astronauts Diet, as it is also known, is today the most popular and rapidly gaining popularity among diet devotees.
The rapid growth of this diet's popularity was due, on the one hand, to the aura of mystery that enveloped it - all that time people knew about it, heard about its miraculous results, but nobody could or would tell about it, on the other hand, to the authority of Moscow mayor Yuri Luzhkov who is said to have pioneered in its use and, having tried several diets, lost 15 kg on it. It is rumoured that many Russian officials also give it their preference.

What is the Kremlin diet?
Kremlin diet is based on overseas work called 'Nutritional Performance Conditions Used to Develop the Diet of US Military and Astronauts'.
The underlying principle of the diet is a minimum intake of carbohydrates, which serve as a source of energy for the body. Once carbohydrate intake is restricted, the body replenishes carbohydrate by utilizing fat deposits.
All foods in the diet are measured in units of nutrition (c.u.) with a certain number of points depending on the carbohydrate content of the food. 1 c.u. or point of the Kremlin diet is equal to 1 gram of carbohydrates.
The most interesting thing about the diet is that there are no bans on the consumption of meat and fish, eggs and alcohol, because the carbohydrate content and therefore the number of c.u. in them is 0. At the same time, you should avoid sweets and flour, potatoes and rice, and of course sugar, which contains the maximum amount of carbohydrates - 100 grams of sugar equals 99 c.u.
When composing your menu, depending on the desired result, you should be guided by the following indicators: to lose weight the daily ration should not exceed 40 cfu, to maintain the weight at the current level the ration should be equal to 60 cfu, and to increase weight you need to consume more than 60 cfu.
It is believed that one can lose about 5 kg in 8 days by keeping the diet at the level of 40 cfu.

Contraindications .
The Kremlin diet is contraindicated to those who have chronic diseases, especially of the heart, blood vessels and stomach. People with kidney diseases and pregnant women are not recommended to use this diet.

General recommendations
Even if you consider yourself a healthy person, it is not superfluous before using this diet, as well as any other consult a nutritionist. For a proper weight loss first you need to identify the reason for which you have gained weight, and this may well be a disease of which you are not aware. If you don't use a diet thoughtlessly, it may cost you a long time to treat yourself for the illness you get from it, so don't risk your health, and be sure to consult a nutritionist.

22/02/2022

Lose 5 kilos

This diet allows you to lose 5 kilos in a fortnight. The only requirement is that you drink two glasses of water before meals and do not drink for two hours afterwards.
The essence of it is extremely simple. You have to drink 2 glasses of clean water before each meal. Exactly 2, no less. After 15-20 minutes you can start eating. During the meal and for two hours after it, you should not drink any liquid. In two hours you can have a cup of tea or coffee, but no snacks such as pastry and cakes.

What your daily menu should be:
Breakfast: drink two glasses of water. Have whatever you like for breakfast without drinking anything for 2 hours afterwards.

Lunch: we drink 2 glasses of water and have dinner with no restrictions on the lunch menu. We do not wash down our food and do not drink for 2 hours after lunch.

Dinner: We drink 1 glass of water. If you want, drink 2 and have an unrestricted dinner. Do not wash down your food and do not drink for 2 hours afterwards.