STB Everything will be the good exercise for the abdomen. Lose weight with Anita Lutsenko

Even lazy will get rid of the abdomen!

The problem of extra centimeters on the stomach occurs in every 5 person, and maybe even more often and regardless of age. Unfortunately, many believe that only intensive loads will help to get rid of them, which lacks the time, respectively, the classes are postponed, laziness wins, and the stomach folds continue to add. But today the yoga instructor Yulia Ivantsova offers a lazy complex for those who do not like to strain themselves, but still wants to find a beautiful tummy for just a month if they do 2 times a day for 5-10 minutes, while lying on the bed!

More video in our thematic selections!
All for children → Children
All about beauty and fashion → Beauty
Psychology and Family Relations → Psychology
Exercises for weight loss and charging → Slimming
Home Tips → House

How to choose. Useful Tips → How to choose
Health care → Health
Culinary recipes → Food

"All will be good" (VBD) - an entertainment family show of useful advice, culinary recipes and secrets, where program experts give practical advice applicable in everyday life and in everyday life. In the project you will hear the tips, how to change your life for the better in both relationships and in the arrangement of the house, both in the raising of children and in our style of clothing. Our videos help to find answers to the following questions: how to lose weight? How to lose weight? How to cook? How and what to eat? How beautiful and cheap dressing? How to do? How to choose?

See "All Budge" from Monday to Thursday at 16:00 at STB. New issues appear on the site immediately after the program is released.

2015. Issue 548.

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All will be good - Monday - August 1

On the eve of the next beach season, many try to bring the body in order using exercises and weight loss. Sport clubs begins the spring excitement, an interest in various kinds of diet appears. But to stay in good physical form constantly, you need to work regularly. And then you can not do without balanced nutrition and systematic training. Anita Lutsenko's fitness coach of Anita Lutsenko calls on the system approach in the fight against overweight.

Why should you trust the young coach?

Anita Lutsenko is a recognized expert in the area of \u200b\u200bweight loss. Specialist in Pilates, leading sports heading on the TV channel STB, participant of international sports forums, and another charismatic teacher and promoter healthy lifestyle.

We turn to the high-quality study of the missing muscles of the press, giving the feminine shape of the belly.

I lay on my back and widely dilute your hands on the parties. We raise your legs with bent switched knees.
Perform a twisting of the body to the right and touches the floor with the right foot. Elbows tightly press to the floor.
Return legs upstairs.
The same actions will repeat on the left side.
Perform 20 repetitions - in each side of 10.

About how to make a stomach flat, and posture is beautiful, learn from the author of the methodology from the video program "All Bood Good".

Video: Get rid of fat on the stomach

We form elastic buttocks

To form appetizing Brazilian buttocks, distinguished by special elasticity and raise, you can only purposefully perform special exercises with weighing. For these purposes, it is more convenient to use dumbbells. If there are no houses at home, then conventional household items, for example, semi-liter plastic sand bottles are suitable. Such bottles weigh about 3 kg. Over time, weight of weighting agents can be increased, because than it is higher, the more tangible result can be achieved.

Pad in Chase

Stand up, connecting the legs and lowering your hands with weights along the body.
Right leg make a step with a high knee lifting, as if cross through the imaginary obstacle.
Lower on the left knee and stay in this position, counting to two.
Working with the left buttock, push the body upwards, high step by her left foot.
Perform 10 puffs to each foot.

Heavy "Swallow"

Stand straight, placing my legs on the width of the shoulders, and the hands with weights dropped along the body.
We will make a deep tilt forward and touch the surface of the floor with your hands, without letting the weights. Slightly bent the support leg, and the second straight and raise the floor parallel.
We change the leg and re-repeat the cycle.
We will make 20 repeats for each leg.

Showing, I do not twigrate your back, but keep smoothly. By this, we are simbing and the muscles of the back: with the slope, they are stretched as much as possible, and when returning to the initial position, they are again compressed.

Raising the pelvis from the position of lying

I lay down on your back, arming hands along the body, bent in the knees of the legs put on the width of the shoulders.
Exhausted, pushing the pelvis upstairs, and then lower, leaving a small distance between the body and the floor surface.
For greater performance, we will tap the socks, and the heels are as much as possible to the floor. So the buttocks will be more involved.

We repeat 20 times, and then complicate the task: we take a crayler and put it on top to the pelvis area. We repeat the exercise with burdensome 20 times.

Mahi lying on the side

I lay down the side, leaning his head, the legs would be a little bit, put up the top leg to put forward.
Exhausted, bent up the top leg as much as possible, inhaling, omitted at the starting position.
Make 20 repetitions.
Then we will turn over and repeat the same with the other foot.

Exercise is given too easy? Then complicate the task and we will make Mahi with a straight foot. Watch that the body does not swing.

Perform each foot of 20 mach and leave the straight leg at the top. We will make 20 spring oscillations, but already with a small amplitude. The same cycle repeat for another leg.

Vertical maugh foot

Stand on all fours and run on my elbows.
Bend in the knee leg smoothly raise and fix at the top for 2 seconds, and then slowly lower back.
Perform 10 repetitions, then fix the leg at the top point and take another 10 springing oscillations at the top, but already with a small amplitude.

Takeaway straight legs, standing on the knees

Exercise will strengthen the bending muscle of the thigh, which is responsible for the beautiful rise of the jagged muscles.

Stand on your knees, put the leg forward so that the skin formed a straight corner with the floor, direct hands diverted to the sides.
Ahead standing leg straightened parallel to the floor.
Most will not be able to cope with the task from the first time - the flexing muscle of the thigh, as a rule, many are developed very poorly, so the body will inevitably fall to the sides. At first, this exercise Anita advises to perform with someone's help.
Ask the partner to get up behind, graze it with your hands. Now that your housing is fixed, you can keep the stretched leg for a few seconds, ideally - up to ten.
We repeat the same, changing the leg.

Perform this complex along with Anita Lutsenko and Nady Matveyeva.

Video lesson: Build Brazilian buttocks

Remove the "lifebuoy" or how to get rid of excess fat on the sides?

Excess fat around the waist is very dangerous for both women and male health, especially if its volume, regardless of growth, exceeds 80 cm in women and 100 cm in men. Such obesity is no longer just spoils the figure, but indicates a violation of a hormonal background or the presence of some serious diseases, for example, a diabetes of a second type.

It is impossible to get rid of fat on the sides without changing food behavior, as well as without strengthening the abdominal oblique muscles.

Rise and lower the housing

We sit on the floor and stretch forward slightly bent in your knees. Hands grab the big imaginary ball.
In carrying, slowly down on the back, we will return to the original position on the exhalation, at the same time, in the head, we describe the semicircle with your hands: from left to right and vice versa.
We will make 15 repetitions.

Slopes to the side of the knees

Stand on your knees, straightening and putting to the right right leg, connect to the castle behind your hand.
Inhaling, lean left, exhausted, back to the top.
We will make 15 slopes and repeat the same cycle for the other side.

Slopes with elongated hands from racks on the knees

Stand on your knees, raise your hands stretched, as much as possible shoulders. Mounting belly.
Inhaling, go back to the right, exhausted, straighten.
We will do the same actions to the left.
Perform 15 repeats at an average pace in each direction.

Turning the case from the position of "Boat"

They help to fight fat folds on the back, train press, buttocks and rear thigh surfaces.

I lay on the stomach and stretch forward straight hands.
At the same time, we will tear up the limb from the floor.
Exhausted, turn to the right and touch the right hand of the right knee. Accompany her hand with a look.
Let's return to the "boat".
The same movements we do for the left side.
Limbs on the floor do not omit.

Moving legs sitting on a gymnastic disk

We sit on the gym. Hands put behind the housing fingers forward.
We raise the legs bent in the knees and begin to rearrange them from right to left and back, describing the arc in the air, imitating the transfer through an imaginary obstacle.
Perform 15 repetitions to each side.

We look at the videos of the STB channel and perform a set of exercises along with an anten.

Video: How to get rid of fat on the sides?

Beautiful legs in three weeks

Subject to the daily execution of this complex, the anita guarantees a decrease in leg volumes from 3 to 5 cm in 3 weeks.

We will need a rug, a standard ball size with a volleyball and ordinary chair.

Workout plus stretching: slopes to the opposite leg

Place your legs sewn shoulders, hands straighten and extend to the sides.
We will lean to the right leg and talked to her sock with your left hand.
Let's return to the initial position.
Now lean to my left foot and touched it with the opposite hand.
Refer to the starting position again.
Make 10 slopes to each leg.

When performing the exercise, do not twist your back. What it is even more, the stronger the rear surface of the hinder will reach.

Sit on stool

The chair will serve as a landmark so that the knees do not go beyond the socks line when squatting.

Place on the width of the shoulders, and the feet - parallel to each other. Behind you put a chair.
We will come down to a projectile, slightly touched a far backstand to it, stretch your hands forward.
We will rise by stretching parallel to the floor right leg. Collapse to hand sides.
The same repeat for the left leg.
Each foot will execute 10 repeats.

Mahi lying on the side

We sit on the floor of the semi-liter, leaning on the right surface of the hip and elbow the right hand.
We raise the right leg at right angles to the floor and fix it in this position.
Left leg with right, and then lower.
Socks of both legs will direct on yourself. Moving vigorious. The constant voltage of the press will hold the housing from the bumping back.
Perform 20 repetitions on one side, then turn over and repeat the same on the other.

Pushing the Yagoditz

Stand up by holding the ball between the knees, the chair will turn the back to myself - we use it as a support. With one hand we will hold onto the back, which is placed on the belt. We rise to socks. With the inner surface of the honey, we will put the strength to put on the ball, bent a little in the knees of the legs.
From this position with the power of the buttocks forward and return them back.
Make 20 repetitions.

We work on the inner surface of the hip

We sit on the chair, clinging the ball with your knees, we raise the legs on the socks. We will reject your shoulders and take the chair behind the buttocks.
Intensively davil on the ball the inner surface of the hip and weakening the pressure. We do it energetically.
We repeat 20 times.
At the end, they will be delayed and will continuously put on the ball for 10 seconds, with such force until the legs are littered.

Improve your legs along with the antenna and its charming co-host.

Video: 5 exercises for harvesting legs

Diaries of losing weight with Anita Lutsenko

The national fame of Anita gained thanks to the participation of the coach in the popular reality show "Weighed and happy" on Ukrainian television, where two team members compete with each other in weight loss under the guidance of experienced mentors. Already in the first season, the Anita team won a convincing victory, and the leader of the project due to its author's technique was then to get rid of 85 kg of excess weight.

In the program "Diaries of Slimming" on the STB TV channel, a charismatic mentor not only conducts daily workouts with project participants, but also gives a lot of valuable nutritional councils.

Compliant Effective Slimming

According to the anitha, in the process of weight loss, systematic physical exertion provide only a third of success. The lion's share in achieving the goal belongs to balanced nutrition. The coach is not a supporter of temporary restrictions in food - it calls for proper nutrition on an ongoing basis.

Table: Secrets of the perfect diet

Recommended products	Conditionally allowed products	Forbidden products
Dietary meat: veal; rabbit; poultry meat without leather.	Starchy vegetables: baked potato; carrot; beet; corn.	pork; smoke; sausages.
seafood.	Fruits: bananas; grapes; avocado; persimmon.	products in vacuum packaging.
eggs.	Milk products: non-fat cream; non-fat sour cream; bold hard cheese; creamy oil (no more than 10 g per day).	crab sticks.
Natural dairy products of low fatty: milk; cottage cheese; kefir; yogurt without additives;	nuts; seeds (no more than 1 handstone per day).	crisps.
Bean: beans; lentil, etc.	olive oil (no more than 1 liter per day).	spread; margarine.
sea cabbage;	salt (no more than 4 g per day).	Shopping sauces: mayonnaise; ketchup, etc.
Croes: oatmeal; brown rice.	Sweets: dark chocolate; jelly or curd desserts; sorb; ice cream without additives; kissel; oatmeal cookies.	milk chocolate; refined sweets.
pasta made of solid wheat varieties.	natural fruit juices.	white flour bread; crackers; baking.
whole wheat bread.		salt; sugar.
tofu cheese.		Beverages: packaged juices; carbonated drinks; canned compotes; alcohol.
Plant food: vegetables; fruit (recommended to eat until 15.00); greens; mushrooms.
Seasonings: spices; lemon juice; balsamic vinegar.

Anita does not advise to throw on food immediately after training - the risk is too great to eat more calories than spent during the time of classes. Mare hunger hour and a half, at this time to replenish the energy the body destroys the reserves of its own subcutaneous fat.

The leading TV program "Weighed and happy" Anita Lutsenko refers to the advisors who are competent in the topic of losing weight. Creating its author's program, Anita sets its goal to help people with great overweight change not so much with diets, but through return to a risk of a normal healthy life.

Despite the fact that the "wards" Anita Lutsenko seek the most enviable results in weight loss, she advises to be guided by simple, non-truthful weight loss rules. The same applies to the main problem of women - how to remove the stomach, and Anita Lutsenko has an answer to this question.

Other popular wraps 2016

Table of contents [show]

Figure from Anita Lutsenko

If you are prone to fat deposition in the abdomen, and, training daily with Anita Lutsenko, or without, still do not see your flat stomach, the problem is in nutrition, and nothing else. The whole problem is that you eat white bread, sugar, sweets, and do not want to stop it. But Anita Lutsenko says that it is not so necessary to stop eating sweet, as it is important to know when to do it.

After training, your fat reserves are used, if at this moment you eat anything, the splitting of your fat to stop, the body will take for the eaten. That is why, if you really want to eat sweet and forbidden, do it after training so that the food does not postpone about the reserve, and it was absorbed by the warmered metabolism.

Power methods of weight loss

Fat that is located on the hips, it is in a spare place. The body is postponed and this fat does not affect our health. Fat which is located in the abdomen area is very harmful. It affects hormones, our all internal organs covered fat.

To find out how dangerous fat is on your stomach Take a centimeter and make the stomach at a large place. Women should have no more than 80 centimeters.

In charging, Anita Lutsenko includes such exercises:

Workout: I spend Mahi stretched forward with hands, cross them alternately in front and rear (how long). For each moms, the legs are coming forward - bending in the knee, press the foot to the buttock. Change legs. Muscles of legs should be drawn.

Dietary recipes 2016.

Secrets that Anita enjoys the following:

Does not recommend the coach to drink packaged juices, because there are a lot of sugar in them, it is best to independently do Fresh's houses;
Morning must begin with breakfast and this is the most nutritious meal. The menu should have many carbohydrates. Muesli and flakes are not suitable, the best solution is oatmeal. For a variety of taste, dried fruits can be put;
Another secret of successful weight loss is to reduce the amount of salt consumed, since it delays the fluid in the body. The daily rate is a maximum of 1 h. Spoon without a slide;
Another harmful product for weight loss, which should not be in your diet - sugar. To add sweetness to some kind of dish, use honey or stevia;
Refuse beef and pork. In such meat a lot of fat and cholesterol. The perfect option is veal and chicken; Vegetables and fruits must be in the daily menu, since they have many vitamins, minerals and fiber, due to which the body is cleared.
Exceptions make up starch vegetables, for example, potatoes, and sweet fruits: bananas, grapes, cherry, etc.;
White rice is not only not useful, but is harmful to the figure. It is best to choose a non-polished version; Dinner should be easy, for example, salad or kefir with dried fruits.
Useful tips How to remove fat from belly and sides in a short time

Speaking about physical exertion, it is worth noting that those who are interested in how to remove the stomach in a week, first need to know that the best exercise option is those that make the body in the waist area move in three main directions. In the frontal region (at the bottom of the abdomen), forcing the brazy muscles and move the muscles along the axis of the spine. All the exercises below are the most effective way to remove the belly, which allows you to make that in a matter of days you squeeze your sides and you can squeeze into your favorite clothes.

And another important rule that must be fulfilled to be observed to not harm their health, during training to remove the sides and stomach in a week. This is a mandatory workout before training.

When performing exercise, control the speed of their execution. For the first time, it is not necessary to approach the classes too hard, trying to engage before exhaustion. In this case, the likelihood of muscle injury is great.
You need to constantly feel the tension of the muscles. We must understand well for what time and how they are reduced.
Always put concrete tasks. The best way out will be a plan to strictly follow in the future to get rid of the abdomen and sides. But at the same time, all the factors that are able to prevent training in that rhythm in which you wish are. You should think in advance what to do in one way or another.
In the process of performing exercises, it is impossible to take breaks between them.

The rules of food that each can observe only the gave woman:

Fully abandon fried dishes, smoked and other products that contain quite a large amount of harmful fats.
Ideal dishes are those that are preparing for a couple, stew or cook. If this will seem too difficult for you, it is possible to afford to arrange a small holiday and eat a very small portion of excluded delicacies.
Trying to eat as little flour. It is especially worth limiting the use of bread, pies, cookies.
Do not eat ice cream. If this rule seems not fulfilled to you, then at least eat only the ice cream half, not all. If you get to refuse, literally in a week, observing and all other rules, you will notice that your belly and sides have decreased.
Replace the mayonnaise sour cream and limit the consumption of vegetable oil. In these two products, there is a high calorie content that will not allow you to quickly come to the desired form after transferring births.
Fully exclude seedside from your diet. This delicacy refers to extremely harmful food, because in addition to calories due to seeds there may be appendicitis, to cure that can be cured only by surgical intervention.
In the porridge, puree and other dishes start adding low-fat milk instead of butter.
Forget about sweets and try every time tea drinking or coffee can not sweeten drinks.

Super selection of power exercises

Training for belly from Anita Lutsenko

A complex of exercises against the "Rescue Circle":

to sit on the floor, put hands forward, round them as if in the hands of a big ball, then you need to drop through the right side, tightening the tailbone forward and describe the circle with your hands above your head, and climb through the left side;
become on your knees, retain the right leg, two hands behind the head, perform tilts to the left foot (the same for another leg);
become on your knees, the hands will raise, but to do it so that the neck is visible, that is, the shoulders should not be raised, tighten the stomach and strain, on the inhalation of the tilt to the left, and on the exhale return to the starting position, then the same procedure for inclination to the right (muscles must stretch);
lie on the floor, raise the hands (elongated in front of each other) and legs, on the breath to reach the right hand to the right knee, on the exhale to its original position, return, just touch the left hand to the left leg;
take the "Grace" disk, sit on it, put the hands from behind ("Fingers should look at the body"), raise both legs and turn from the side to the side, as if they were transferred through something.

All exercises are performed 15 times except the latter, it is repeated 30 times. There is also a 5-minute set of exercises "Flat belly with Anita Lutsenko".

Five exercises for flat abdomen from Anita Lutsenko

First exercise

Exercise for warming up, very easy to use. Stand straight, put the legs on the width of the shoulders and bend a little in the knees. Relax your belly, and warm it up with his palms: spend your hands from the ribs to the bottom of the abdomen. Make 20 repetitions. This exercise will dislike the abdominal muscles well and will prepare for the loads.

Second exercise

This exercise is respiratory. On the breath inflated the stomach, in exhale - draw it. Moreover, it is necessary to breathe through the nose. Exercise repeat 15 times. Thanks to this exercise, the muscles are working, which "damage" belly.

Super selection of diets 2016

Third exercise

Exercise is called "Vacuum". Put the legs on the width of the shoulders, bend them in the knees and tilt the housing forward. Hands need to rest on his feet. Make a deep breath, then full exhalation and then draw your stomach into yourself, a little rounded back. Hold this position, counting to 6. Perform 10 repetitions. As you already felt, this exercise trains not only the animal abdominal muscle, and also the transverse, which is from our thigh.

Fourth exercise

The following exercise is similar to the previous one. Only now after you have drawn the stomach, you need to raise the housing with the drawn belly and speak well the press. Make 10 repetitions.

Fifth exercise

Last exercise is one of the most important and useful, this is a plank. Roll into the stop lying. Your task is not to fade into the lower back and pull the stomach. Stand so need for 30 seconds.

In this video, Anita Lutsenko will show exercises for oblique and straight abdominal muscles.

stroynaya-Zhizn.ru.

As Anita says: "If it is difficult for you to tie a lace, because your stomach prevents you, then I do not understand why you still sit on the sofa?". Yes Yes! It's time to take up myself to get rid of yourself from an extra nosha.

A set of exercises for slimming belly and sides, which offers Anita Lutsenko takes only a few minutes of your time. But with the daily execution of exercises, you will remove fat on your stomach and sides and begin to finally enjoy life.

Do not forget to fulfill the power mode. After all, no exercises will be able to defeat cakes and fried potatoes.

Another set of exercises for flat abdomen from Anita Lutsenko for a variety:

And the bonus for you will be a supere effective exercise from the Anita "Vacuum in the stomach"

If you tried this exercise of Anita, tell us about your impressions - leave feedback for others! Thank you! 🙂

www.fitnesra.ru.

The problem of excess fat on the sides is known to many women, and men too. The people even came up with the name - "Rescue Circle". In fact, this "lifebuoy" is destroyed by our figures. Lutsenko will show simple and effective exercises to make our sides are idded.

Why it is in these places so much fat that so spoils our shape. There are people who have a form "apple", and "pear". For those who have a form "Apple" the theme of the abdomen is the most relevant.

To find out how dangerous fat is on your stomach Take a centimeter and make the stomach at a large place. Women should have no more than 80 cm, men are not more than 100 cm.

In this video, Anitalsenko will show exercises for oblique and direct abdominal muscles.

If you fulfill this complex 3 times a week, then after 2 weeks you will see the result.

sport-treng.ru.

Anita Lutsenko - how to remove the ears? The problem of Halifa. If you tried a workout against the ears from Anita Lutsenko, leave your feedback, tell us about your impressions to others! On this video, we swing the press with Anita Lutsenko. A set of exercises for slimming belly and sides, which offers Anita Lutsenko takes only a few minutes of your time. Remove the belly with Anita Lutsenko is quite simple - enough to spend just 5 minutes of time a day. Exercises for the abdomen are unusual here from the point of view of classic training for the press.

After all, no exercises will be able to defeat cakes and fried potatoes. From others, it is distinguished by a higher rate of exercise and the absence of the front ... Halifa "or" Popina ears "- a problem that spoils the legs of many girls.

Balleries and choreographers never collide with the problem of "Popinic ears". The complex consists of 5 simple exercises that are taken from the ballet, they will help get rid of the hated "Popinic ears" and make a beautiful, sophisticated silhouette.

Flat belly with Anita Lutsenko

Why it is in these places so much fat that so spoils our shape. There are people who have a form "apple", and "pear". For those who have a form "Apple" the theme of the abdomen is the most relevant. Fat that is located on the hips, it is in a spare place. The body is postponed and this fat does not affect our health.

In this video, Anitalsenko will show exercises for oblique and direct abdominal muscles. But the problem is not only in our laziness, we just do not know how to do it right, as needed to tell Anita Lutsenko. This complex from exercises for a flat abdomen takes only 5 minutes, but will make your stomach beautiful. In this video, you will learn how to make the exercises for the abdomen, this does not mean that we will make ordinary twisting.