Getting your body ready for summer
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Summer is approaching - it's time for shorts, crop tops and swimsuits. Gyms are filled with newcomers, people on morning and evening jogging are significantly increasing, because on the beach in your favorite swimsuit you so want to look great.
If you eat right and exercise regularly, then you certainly have nothing to worry about. But, if in winter you constantly put off going to the gym “for later” or found thousands of reasons every day not to do morning exercises or go for a run, then you will have to try hard to get rid of a couple of extra “winter” kilograms.
We offer you several methods that will help you quickly prepare your body for the beach season without additional financial costs and be a star on the beach:
Static exercises for weight loss
In order to lose a couple of extra pounds, you don't need to reinvent the wheel. Static exercises, which are based on the principle of keeping the body in the correct position as motionless as possible, are precisely such a method when everything ingenious is simple. During the exercise, the whole body tenses, the muscles actively work, although you have frozen for a certain time.
Stand in this position for even 1 minute. It’s quite difficult, sometimes the tension in the muscles that occurs during exercise brings pain. But such efforts will not be in vain. Try to extend the time of each exercise each time. To do this, you can use a stopwatch on your smartphone, although I don’t recommend constantly looking at the timer, because in this case every second will seem like an eternity.
How long to spin the hula hoop?
An easy to use yet effective home exercise machine that is best suited for those who like to exercise at home.
If you decide to buy a hula hoop, then you should pay attention to a metal or complex plastic one (consists of two or more segments). Today, there are many attachments for hoops in stores - these are massage elements (balls, suction cups) that help achieve even better results and are excellent at fighting cellulite. If you just bought a hula hoop, then 5 minutes will be enough for your daily initial training. Over time, gradually increase your training time. You shouldn’t expect “super” results after a week of training, but you shouldn’t be upset either. If you practice diligently and regularly, you will definitely get results. Checked!
Jump rope
Another good method to get rid of a couple of extra winter pounds is jumping rope. This is a worthy replacement for a standard cardio machine. During exercises with a skipping rope, not only muscles are trained, but also the heart and blood vessels. That is why jumping rope is a mandatory element of athletes’ programs. It is worth noting that jumping rope will not only help you lose weight, but also reduce cellulite.
Active walking and cycling
The bright sun and warm breeze seem to encourage us to take active walks or bike rides. Long walks increase endurance and have a beneficial effect on weight loss. You get a double effect: you lose pounds and at the same time just have a good time. For better results, try to increase your walking pace, take stairs, and walking on hilly areas is a good option.
As for cycling, there is nothing difficult here either. We just took a bike (if you don’t have your own, you can always borrow from friends or rent it) and went for a walk. That's it - the wheels are spinning, calories are being burned, the body is actively pumping up. After a walk, be sure to drink a cup of green tea for weight loss - it will normalize your water balance and saturate your body with useful substances.
Don't be lazy and take a few minutes to stretch. Thus, you will increase tissue flexibility, reduce muscle tension and pain, which often occur after active training, and ensure the removal of metabolic products from the body.
Exercising in nature will diversify your training and help you achieve quick and effective results. During such exercises, the body is better enriched with oxygen, which saturates every muscle, every cell, speeds up metabolism, extra pounds disappear, the body gains definition, in addition, you also get a pleasant bonus - a natural blush.
Proper nutrition
Don't forget, any training program without proper nutrition is ineffective. Therefore, in order to achieve the desired result, you need to thoroughly reconsider your diet. Throw something out of it, add something, on the contrary, give the body what it needs as much as possible, and it will definitely thank you for it with a good figure on the beach.
All of the above methods for preparing your body for the beach season are simple and accessible. They are aimed not only at ensuring that you get quick results, but also at saving your budget as much as possible.
Go ahead to the beach season with confidence in your excellent physical shape!
This is useful to know:
Additional materials:
- Preparing the body for summer is not a quick and responsible process. Introduce foods to quickly burn fat into your diet and you will be pleased with the results.
- The health benefits of flax seeds have been studied in detail and are successfully used by nutritionists for weight loss.
- Citrus fruits are sold in stores all year round. This is the most easily available fruit and is ideal for dieting. When to eat grapefruit to lose weight?
The weight loss results of our readers:
Diet
Along with working out, eating healthy is also an important part of preparing your body for summer. Be sure to drink enough water. Increase your intake of natural diuretics such as cucumbers, lemons, green tea, etc. Try to reduce processed carbohydrates such as bread and pasta. Also, reduce your alcohol intake because alcoholic drinks actually contain a lot of empty calories.
Gym.
To achieve the best results, you can purchase a gym membership.
The room is equipped with everything you need - strength training and cardio equipment. Qualified trainers will help you choose a training program taking into account your goals. All workouts will be performed under control with optimal load.
Without a personal trainer, follow these rules:
- All movements are clear, smooth, without jerking.
- Weight must be selected individually. For beginners - less weight, then gradually increasing the weight.
- Stick to a basic training plan that targets all muscle groups.
Basic exercises:
- Squats with a barbell.
- Barbell (dumbbell) rows, straight or inclined.
- Pull-ups.
- Bench press from a lying and standing position. Performed while exhaling, lowering the bar while inhaling.
- Pulling the barbell to the chin from a standing position.
- Standing dumbbell curls for biceps.
- Reverse press.
- Push-ups on parallel bars.
- On the legs – squats with a barbell, leg bending and extension on exercise machines.
If you have any problems with the spine, it is better to avoid strength exercises and consult a specialist.
All exercises must be worked out in 4 sets of 20 repetitions.
Be sure to use cardio equipment - treadmills, ellipses, step machines.
Prepare for summer in advance. Start training in winter! Don't exhaust yourself with diets. Proper food, plenty of water, regular workouts at home or in the gym - and your body will return to normal!
Albertych
Project Manager. Disclaimer: the author's opinion may not coincide with the reader's opinion.
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Many people only think about what they will look like in the summer in the spring, they immediately run to the gym and start working out hard. But you can get yourself in order long before your first trip to the beach, just by following simple recommendations.
Let's face it: we love it when other people like our bodies. Every spring, many people think about how they will look on the beach or during a picnic. For such, gym regulars living in temperate climates coined the term "snowdrop" - a person who appears at the gym when the snow melts.
Exercising is undoubtedly beneficial. But it is important to understand and accept one idea that will make everyone feel better: we want to play sports to please ourselves and others. Let’s take this thesis as a basis.
To please ourselves and others is our goal. It doesn't matter that it's only January. Getting your body in shape is a long process.
How to get in shape for summer at home
Initially, believe in yourself. Focus on a good result is the key to success in 50% of all work.
Model parameters are not the standard of beauty. Beauty is elastic skin, a well-groomed body and the ability to highlight the advantages of a female figure.
Let's look at some beauty recipes available to every representative of the fair sex!
1. Nutrition. The path to transformation should begin with proper nutrition. Sweet, salty, fatty, fried foods are prohibited. Long live vegetables, fruits, boiled or steamed, poultry, rabbit, turkey, lean fish. Vegetables and fruits are sources of essential vitamins and microelements for the female body. Add vegetable oils, olive oil, and flaxseed oil to your diet. They are rich in vitamin E, which is simply necessary for the skin; it is what makes it firm and elastic. You just need to revise your diet a little to get your body in order in a month or 2-3 at most.
2. Baths and showers. A contrast shower in the morning not only boosts immunity, but also gives the skin the necessary elasticity. And in the evening - baths with aromatic oils and sea salt. They help with various skin diseases, with microtraumas, stimulate blood circulation, and make the skin smooth. This is also a way to combat the dreaded orange peel. Baths with milk for weight loss have incredible benefits - both for the skin, nourishing it, and for the entire body. And you can pamper yourself with a bath with rose petals - there may be no cosmetic effect, but your mood improves instantly!
Pump up
The basis for gaining muscle mass is anaerobic exercise, accompanied by a heart rate exceeding the aerobic corridor. When performing anaerobic exercise, the blood does not have time to deliver oxygen to the muscles. The lack of atmospheric oxygen is compensated by its production as a result of the breakdown of glycogen in the muscles.
Gradually, the body stores more glycogen, increasing strength endurance. And muscle growth is the body’s response to force loads.
Anaerobic exercise makes men massive and powerful, and gives girls curves in the right places and removes excess.
The easiest way to increase muscle mass is powerlifting. This is a set of basic exercises: squats with a barbell, bench or incline press, deadlift. Basic exercises involve all muscles.
Powerlifting also helps you lose fat. Strength training not only burns a lot of calories, but also contributes to higher energy expenditure outside the gym, since large muscles require a lot of energy.
Bodybuilding in Soviet times was known as “bodybuilding”. Unlike powerlifting, where the main thing is to increase strength, bodybuilding is designed to create a harmonious, muscular body. In addition to the basic ones, bodybuilders perform isolation exercises on individual muscle groups for a harmonious appearance of the muscles.
Find out about the condition of your body
First you need to find out the current state of the body and contact a medical center. Doctors will measure height, weight, strength, lung capacity, blood pressure and heart rate, determine the body mass index, the ratio of bone and muscle tissue, cellular activity, the amount of water in the body, and examine the heart. After the examination, the doctor will write a conclusion and recommend changing your diet or taking up a sport that is suitable for you.
In Russia, you can get tested for free. To do this, you need to contact a specialized state medical institution called the “Center for Medical Prevention” or something else. A referral can be made by a local GP.
If you know the state of your body and don’t want to go to the doctor, you can skip this step or determine your body mass index yourself: divide your weight in kilograms by your height in meters squared.
Values from 18 to 25 will indicate that body weight is normal.
After you have studied your body, specify your goal and name the criteria of beauty that you lack: six-pack abs, a pumped up butt, large biceps, broad shoulders or a narrow waist. Depending on what you want, you will either need to lose weight or tone up.
