EXERCISES FOR BODY BEAUTY | Entries in the section EXERCISES FOR BODY BEAUTY

Who needs exercise for beauty and health?

This type of exercise is necessary:

For girls and men who want to improve their appearance without compromising their health. Modern medicine allows you to do the unimaginable with your appearance. But for this “unimaginable” you often have to pay not only with money, but also with your health. A system of natural exercises for beauty and health does not change your appearance as quickly as plastic surgery, but the result is more long-term, predictable and less detrimental to health.
Anyone who wants to be beautiful and healthy, despite the conditions of the outside world. Example: a young girl (or boy) from a low-income family is now reading this article. She does not have the same opportunities as her peers, but she is ready to work on herself and overcome the difficulties of real life. Working hard on yourself will help you radically change your appearance and improve your health in 6-12 months. After 3 years, you can become no less attractive than a girl whom nature endowed with beauty from birth. In 5 years you will be a completely different person. “Friends” who now look at you with disdain will look at your results with envy. The work ahead is long, and the speed of progress depends on your natural abilities. But believe me: it's worth it. In six months you will regret that you didn’t start now, and after 5 years the pity will turn into suffering from a missed opportunity.
For girls and men who want to improve the quality of their lives. Health is your tool to achieve any goals. A person with poor health cannot fully train, develop, earn money, or build relationships with the opposite sex. It is necessary to work to achieve the peak of your capabilities and correctly use your received preferences.
Anyone who wants to increase the duration and improve the quality of their life. This item will attract people from the 40+ category, but we advise sensible young people to pay attention to it. The sooner you take care of your health, the longer and better your life will be. The level of modern medicine allows you to feel 20 at 40, and 40 at 70. A healthy lifestyle is the basis for this result.
For girls and men who yearn for self-realization in any endeavor. Our beauty and health exercises work on an internal reward system that makes a person more motivated in any endeavor. An incorrect lifestyle and refusal to work on oneself means laziness and apathy towards even the most pleasant and simple things.
Anyone who wants to become healthier and more attractive, regardless of the original goal. A healthy appearance is the basis of success in modern civilization. In the coming decades, this rule will become relevant not only for women, but also for men. What has already happened in the West.

"Boat"

Exercise for the back, lower back and buttocks

Lie on your stomach, rest your head on your bent arms. Hold a small ball or large rolled up towel between your feet. Bend your legs at the knees. Raise your legs with the object clamped as high as possible, trying to lift your knees and hips off the floor.

Perform 3 sets of 6–8 reps.

Photo: AiF/Eduard Kudryavitsky

Principles of system construction

Exercises for beauty and health are not only about training the body, but also about strengthening the mental component. The psychological factor is not taken into account by 95% of similar health and appearance improvement systems. External appearance is partly a reflection of our internal state. The older a person is, the more relevant this statement becomes. Look at old people: in 90% of cases you will immediately understand where the grandmother is God's dandelion, and where is the unfulfilled, offended, angry old woman at the world, who at the first opportunity will break your head with her stick. If until the age of 15-20 a person’s appearance depends on genetics by 80%, then by the age of 30 the percentage of genetics in appearance is only 30%. 70% is your lifestyle and work on yourself. The older we get, the more our appearance matches our inside. Inner unfulfillment reflects your emotions on your facial features and significantly reduces your attractiveness to people. Each of us longs to communicate with a happy person who, during communication, will not pour his “slop” on the interlocutor. To do this, follow these recommendations:

Work on the motivational area. Awareness of the true nature of your desires helps not only to tune in to doing the exercises, but also to change your approach to many aspects of life, to simplify some areas that devour your energy by the fact of their existence. Proper motivation is the key to success in any endeavor.
Work on your worldview. Some ideological errors can hinder harmonious physical development. These “mistakes” could have been instilled in you by society, your comrades, your parents, or yourself. It is important to get rid of them and increase your own efficiency. Working on your worldview is the key to solving physical and psychological problems.
Understanding how the hormonal system works consolidates the previous factors into one powerful “fist” that can overcome any problems in life.
The key principles of a healthy lifestyle and healthy eating are the basis of beauty and health. Familiarize yourself with these sections before continuing to study the “Exercise for Beauty and Health” section.
Sports exercises for beauty and health are not always of the nature of aerobic and anaerobic exercises. This includes water procedures, special exercises to increase energy, and work on the psychological component. This is a way of life that first burdens a person, and then causes a huge thrill. The opportunity to correct defects in appearance and health problems without the intervention of plastic surgeons and medications is exciting and increases the level of pleasure hormones on an ongoing basis.

Types of exercises for beauty and health

The most effective workout variations for beauty and health are:

Aerobic and anaerobic training.
Yoga and other practices that release vital energy.
Water procedures.
Working on psychology. Getting rid of “anchors” that harm your health and appearance.
Self-development practices, which you can read about in detail on our website.

Let's look at exercises for beauty and health in more detail.

Anaerobic and aerobic training

A combination of running and strength training that allows you to:

Build muscle mass and burn fat.
Build an ideal body for any starting data and capabilities.
Correct the proportions of the figure. It is possible to correct your body type through proper strength exercises.
Improve health, normalize the functioning of the hormonal system. Men become more masculine, girls become more feminine.
Removing from the body harmful substances that have accumulated there for years. The result is a significant increase in energy, improvement in the condition of the skin and all internal organs. The consequence of general health improvement is an improvement in the appearance of the figure and face.

Strength and running training are the basis for transforming your appearance and health. This is the “base” that enhances the effectiveness of other practices.

Exercises for arms and shoulders

This program is designed to work the muscles of the arms and shoulders, sometimes the abs or back. Before training, you should warm up to prepare your muscles for the load. Strength exercises help you get rid of cellulite and fat quite quickly.

Knee push-ups

The exercise works the triceps, pectoralis major and deltoids. This exercise is a lighter version of push-ups.

Beginners do it, so that later, when the muscles become stronger, they can move on to a more complex option - push-ups from the floor. At each lesson, you should try to move your knees a little further, but you can place your hands in two ways: wide and narrow.

To do push-ups from the floor, you need to:

Place your knees and palms on the floor, shoulder-width apart;
Raise your feet above the floor and cross them;
Push up and straighten your arms at the elbows.

You need to do push-ups smoothly and slowly to work the muscles well. If you place your hands narrower when doing push-ups, the load on the triceps muscle will increase. You need to do push-ups with a narrow hand position in the same way, only placing your hands a little closer to each other.

Bench push-ups

You can also do push-ups against a wall or bench. For beginners, five push-ups will be enough, then the number can be increased.

Push ups

This exercise trains the triceps and removes fat in the armpits. There are several different options for performing the exercise:

Place a bench or any other support;
Stand with your back to her and lean on your hands;
Stretch your legs, leaning on your hands;
Lower and rise on your hands, pushing up from the support and keeping your back straight.

You can do push-ups with your hands on one bench and your feet on the other. If it is difficult to perform such push-ups, you can bend your knees and do push-ups in this position.

Arm raise with dumbbells

This exercise is suitable for training the biceps muscles of the arms. If you exercise with light dumbbells and do a large number of repetitions, your arms will become slimmer.

You can do this exercise either standing or sitting. In a sitting position, the arm muscles are worked out better, since when lifting you cannot use the body or shoulder.

To perform the exercise, you need to take dumbbells in both hands and lower them along your body. Slowly raise both arms, bending them at the elbows and touching the dumbbells to the shoulder.

If you train both arms in turn, you can take more weight, because during the break one arm rests. When lifting a dumbbell, your palm should always be higher than your elbow, otherwise the biceps will not be loaded.

Standing Dumbbell Press

The standing press works well on the shoulder muscles, triceps, deltoids and trapezius. This exercise makes your shoulders straight and beautiful.

To perform, stand up with your feet wider than shoulder-width apart. Take the dumbbells in your hands and lower them. Bend your arms to form a 90 degree angle.

Hold the dumbbells for a few seconds, then lower your arms. It is better to start training with minimal weight, gradually increasing it. The exercise is performed for 20 repetitions.

Standing dumbbell flyes

Exercise strengthens the shoulder muscles. The deltoid and triceps muscles are also involved. To perform the exercise, place your feet shoulder-width apart and straighten your back.

Take dumbbells in your hands and lower them along your body. Bend your elbows slightly. Raise both arms to the sides, without bending over and working exclusively with the shoulder muscles.

The number of repetitions depends on the level of physical fitness. For beginners, 10 repetitions are enough, for trained ones – 20-25.

Before the exercise, you need to do a warm-up to avoid injury to the shoulder joint. You need to start with a small weight.

There is another type of exercise - dumbbell raises. The exercise works the back of the deltoid muscle and trains the shoulders and back. To perform the exercise, you need to pick up dumbbells and stretch them along your body.

Raise the dumbbells, tilt your body and bend your legs slightly. The back should be naturally arched. Arms extended downwards, spread out to the sides. You need to do 30-35 repetitions. This exercise involves not only the shoulders and arms, but also the lower back.

Exercise for arms and shoulders

Plank

This exercise trains the muscles of almost all groups, including the shoulders. There are two types of planks - classic and simplified. To perform, you need to lie down with emphasis on your palms and toes.

Stretch your legs, keep your back straight. The whole body should be stretched out in one straight line, there should be no deflection in the pelvic area. There is no need to raise your head.

You need to stand in the plank for one to three minutes. Beginners can plank for half a minute, doing two repetitions.

A simplified plank is performed in the same way as a regular plank, only the body rests on the knees rather than on the socks. You can also rest on your elbows instead of your palms.

Yoga

And other practices that will suit you have the following effects:

Release of saved energy. Yoga temporarily reduces brain activity, which allows you to take a break from hard work, accumulate energy and release it for self-realization.
Yoga and other eastern practices improve the functioning of the motivation and reward system. The sensitivity of dopamine receptors increases - the world around us becomes more understandable and joyful.
The level of stress hormones decreases. Any type of yoga lowers cortisol levels, which is the main stress hormone. This is an opportunity to relax, prevent the appearance of wrinkles and other appearance defects. The most obvious example of overdoses of cortisol at work is the “grey hair” after a night of extreme stress. Cortisol does not need to be reduced to zero, but for excellent health and appearance, this hormone must be kept at the lower limit of normal.

Eastern practices are not suitable for everyone. Highly energetic people get their benefits, but they are minimal. If you don’t have enough energy for full-fledged training, then yoga is the first thing you need to try for yourself.

Full body workout

This is a quick full-body workout that you can do any time of the day.

“Fast workouts are a great way to boost your metabolism. High-intensity exercise helps build muscle while burning fat, and mixing it up allows for a quick, effective full-body workout, says Lauren Jenay, co-founder of CrossFit and founder of the recently launched Manifest. “This 5-minute workout will leave you feeling energized and benefit from it throughout the day.”

Everyone knows these exercises - give each one a minute: squats, lunges, push-ups, planks and side crunches.

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Water treatments

Contrast showers, contrast douches, swimming in ice water (winter swimming), dousing with cold water and other water procedures are an opportunity to:

Tone the cardiovascular system. The elasticity of blood vessels increases, and accumulated toxins are cleansed. Shortness of breath during physical activity decreases. Important : water procedures are beneficial only in the absence of serious problems with the cardiovascular system. The presence of heart problems is the main contraindication against water procedures.
Get happiness hormones without using drugs, alcohol or cigarettes. Procedures using cold water lead to the release of dopamine and a number of other substances into the blood that improve mood and increase cheerfulness on an ongoing basis.
Increase your reserves of brown fat, a structure that boosts your energy and improves your appearance. Brown fat prevents obesity and improves the condition of the cardiovascular system.

Pushing off the wall

Exercise for arms, chest and abs

Stand approximately 0.8–1 m from the wall, rest your palms on it. The body should be tilted towards the wall. Palms slightly wider than shoulders, fingers slightly turned inward. Tighten your stomach and bend your elbows, as if doing push-ups. Straightening your elbows, lightly push your fingers against the wall, come off it and put your fingers back.

Repeat 10–12 times.

Photo: AiF/Eduard Kudryavitsky

Working with consciousness and subconscious

Every person carries within himself a number of psychological traumas. The accelerating pace of human development makes it possible to diagnose almost every adult. Working on psychology allows you to:

Get rid of the psychological component of poor health and appearance. The desire to please everyone, comparing yourself to photo models who look different in real life, self-doubt, inability to adequately evaluate your appearance - all this not only affects your self-esteem, but also leaves an imprint on your face and body.
Get rid of the feeling of resentment, deprivation, resentment, injustice, hostility of the surrounding world. These feelings show up on our faces as we age. An example with older women: from their face you can immediately see the scenario of their life. The faces of many old women literally display reproach, anger, and contempt for everything that happens in the Universe. On the faces of other old women there is kindness, acceptance, understanding. In her youth, the first grandmother could be more beautiful than the second, but with age, the psychological component was reflected in their appearance. In order not to look for wrinkles in yourself in a few years that will tell others negative things about your personality, you need to get rid of destructive feelings.
Increase your effectiveness in interacting with people hundreds of times. Understanding that each person is individual, depending on the presence and development of their innate properties, reduces the level of stress hormones and makes your life easier. This affects both energy and a person’s appearance and health.
The level of happiness hormones increases. Every day you live becomes more joyful, which also gradually transforms your appearance.

Waiting for coffee

“While your coffee is brewing, start moving! This morning workout stimulates your entire body, boosting your mood and helping you maintain better posture throughout the day, says Courtney Olsen, certified personal trainer at Blink.

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Sumo squats with calf raises: Place both hands on the table for balance. Place your feet shoulder-width apart and keep your heels in and your toes out. Push your knees out and bend them so that the angle is 45 degrees. As you straighten your knees again, transfer your weight to your toes and lift your heels off the ground. Then place your heels back on the ground and repeat.
Alternating Reverse Lunges: Place one hand on the kitchen counter for balance, then step one foot back. Keep your chest straight by bending both knees at a 45-degree angle. Push off your front foot and switch legs as you jump. Continue alternating each leg.

Self-development

Any areas in which a person desires to develop will bring him the following benefits:

Increasing wealth in life. Self-development entails better adaptation to life conditions, success in career and intimate relationships. Self-development increases a person’s self-esteem, makes him successful not only in words, but also in deeds.
Self-development allows you to realize the potential that is inherent in you, and not in Vasya or Masha. There are many unique destinations that will make you happy.
The level of pleasure hormones increases. On an ongoing basis, the hormonal system works with greater efficiency. All this has a positive effect on a person’s appearance and health.

Results

Exercises for beauty and health are a whole system that will require your physical and emotional investment. Let's face it: in our world, beautiful and healthy people with good genetics have an advantage. This is especially noticeable among girls: born with a beautiful face, thick hair and an attractive body - you get everything from life and almost for free. Nature has not rewarded you with beauty and health - almost all roads in this world are closed to you.

This article is written for those men and women who do not want to give up, no matter the circumstances. The initial conditions are not the most advantageous, but you have one advantage over genetically gifted people: understanding the true cost of beauty, health and success. Understanding that in order to please yourself and others, you need to work hard on yourself. The more you work, the older you get, the less noticeable the difference becomes between the plowing “ugly girl” and the beautiful slacker. “Beauty” will begin to gain weight at the age of 25-30, her beauty will quickly fade under the influence of an idle lifestyle. If you start working on yourself right now, every year you will become more beautiful, healthier and happier than your former self.

Do not give up! Each of us can be a beautiful and healthy person. You just need to work on yourself a little for this.

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7 exercises for every day for women
Let us, dear women, talk about health again, only now from a sports point of view.

I suggest you consider a set of exercises for every day that will help you stay in good shape and feel good.

These exercises are beneficial for many parts of the body!

I hope you like this technique :)

Exercise 1. The dial is lying on the floor, on your back. Inhale and simultaneously lift your arms and legs along your body. Imagine that your torso is a clock, and your arms and legs are arrows. As you exhale, slowly return to the starting position. During the exercise, watch your lower back, try not to bend it. Number of repetitions: 5-10 times. Exercise 2. Twisting while lying on the floor, on your back, hands clasped behind your head, elbows apart. As you exhale, we “connect” the right knee and left elbow, the left leg “hangs” in the air. Then we perform the same exercise for the other leg. Number of repetitions: 2 sets of 10 times in each direction. Exercise 3. Body, rise! on the right side, the right leg bent at the knee. Then lean on your right forearm and lift your body. Then lower slowly without touching the floor. Do the same on your left side. Number of repetitions: 10-15 times in each direction. Exercise 4. Movement in a circle while lying on your back, legs extended up, arms along the body. As you inhale, make a circular movement with your legs to the left, down, right. As you exhale, we return to the starting position. While performing the exercise, make sure that your pelvis does not leave the floor; we work only with our legs! Number of repetitions: 4 times. Exercise 5. Swings with a spring lying on your side, the arm is bent, the support is on the elbow, the head rests on the hand, the second hand is in front of the body, the palm is turned along the body. We swing our legs up. As you inhale, we raise your leg, as you exhale, we slowly lower it, press it to the second leg and seem to lightly press on it with slightly swaying movements, springing. The same thing in the other direction. Number of repetitions: 5-10 times in each direction. Exercise 6. Cobra lying on the floor, on his stomach, arms along the body, palms pressed to the sides. “Stretch” the spine, then as you inhale, slowly lift your head and chest off the floor; if you can, lift your legs at the same time. We “freeze” at the top point for 10 seconds, then return to the starting position. Number of repetitions: 3 times. Exercise 7. Drumsticks on the floor, on the stomach, resting on the elbows. We “stretch” the spine, then bend the left leg and twice, with short blows, “knock” the left heel on the left buttock, the right leg is extended. Then we change the leg. Number of repetitions: 5-8 times with each leg. Attention! If you have problems with your knee joints, forget about impacts! In this case, your heels slowly move towards and touch your buttocks!