Unveiling the Secret Beauty and Diet of Shilpa Shetty - Bollywood's Fitness Icon

 If there's one name that resonates with fitness, grace, and beauty in Bollywood, it's none other than the stunning Shilpa Shetty. With her flawless skin, toned physique, and radiant smile, she continues to be an inspiration for many when it comes to health and wellness.

The Shilpa Shetty Diet Plan

Shilpa Shetty is known for her disciplined approach to food and nutrition. Her diet plan is a perfect balance of healthy eating and indulgence in moderation. Here are some key aspects of her diet:

• Clean Eating: Shilpa believes in consuming fresh, organic, and unprocessed foods. Her diet is rich in fruits, vegetables, lean proteins, and whole grains.

• Portion Control: She emphasizes the importance of portion control and mindful eating. Shilpa follows a balanced diet that includes all essential nutrients in the right proportions.

• Hydration: Staying hydrated is crucial for good skin and overall health. Shilpa drinks plenty of water throughout the day and also includes coconut water, green tea, and fresh juices in her diet.

• Detoxing: Shilpa is a big advocate of detoxifying the body regularly. She incorporates detox drinks like lemon water, aloe vera juice, and herbal teas to cleanse her system.

• Occasional Indulgences: While she follows a strict diet most of the time, Shilpa allows herself occasional indulgences. She believes in enjoying her favorite foods in moderation without feeling guilty.

The Shilpa Shetty Fitness Regimen

Apart from her diet, Shilpa Shetty also swears by a rigorous fitness routine that keeps her in top shape. Here are some highlights of her fitness regimen:

• Yoga: Shilpa is a big proponent of yoga and practices it daily. She credits yoga for her flexibility, strength, and peace of mind. Some of her favorite yoga asanas include Surya Namaskar, Kapalbhati, and Bhujangasana.

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Spot Reduction

Every week, I guarantee, somebody can question me concerning spot reduction. the 2 most common queries, "What is that the best exercise to lose the love handles" or "how do I lose the fat around my stomach?” you can't opt for a locality where you may lose the fat initial. Doing endless sit ups isn't progressing to get rid of your abdomen fat. You will develop muscle underneath the fat, however the sit ups won’t create the fat quickly disappear. Everyone continuously appearance thus disappointed once I cannot provide them a simple exercise to do to lose their "trouble" space. I'm sorry, however it continuously takes work.
 
I heard an analogy recently that i am going to use. consider losing fat in similar terms to a pool being drained of water. When the pool is stuffed, it goes to the deep finish, and the shallow last. once you empty it, it leaves the shallow initial, and therefore the deep last. You can strive as onerous as will|you'll|you'll be able to}, however you may never be able to empty the deep finish initial.
 
Back to the body, men store fat initial on the abdomen, waist and lower back whereas women store fat initial on the thighs and bottom. As you set on additional weight, it goes to all components of the body. Once the fat is gained, you cannot opt for where you'd like to lose it initial. It generally are going to be lost, from where you set it on last, and therefore the initial place you put it on can typically be the last to go away the body. What does one do? You lose fat by labor. Eat well, and exercise. the load can come off wherever it will, everywhere the body. And then eventually that last place you put the load on, your hassle space whether or not that be the lower back fat or butt. If it’s not returning off, you’ve hit a plateau. this is often a metabolic block.
 
A few points to induce through a plateau: 

1. hold back and lose weight slowly. i do know you wish to lose five kilos in an exceedingly week, but you don’t wish this to be muscle loss too! thus slow fat loss, 500- one kilo a week at the foremost. If you're not hitting a plateau then those further weeks of fat loss can all add up.

2. don't keep on low calories all the time. The metabolism can eventually slow if you do not eat enough and you may never lose that stubborn fat. Eating low calories all the time will end in muscle lose. And.... you may quite likely find yourself binging. You don’t wish to finish up putting the load back on and more. 

3.  Eat nutrient made foods. offer you body each probability to figure at its optimum. Make each calories count, consider food because the body’s drugs. 

4. amendment up your exercise. Keep doing an equivalent factor at the gym like same weight machines, same load, same reps, and same thirty min walk on the treadmill and your body can adapt and stop improving. 

5.  Be positive!! If you regularly suppose, “this is me, genetics are that I even have fat thighs”, well then you're setting yourself up for failure. Believe it'll come back off. If you wish it, then do the labor, exercise and smart nutrition!

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Spring Running - Exercises for thighs

As soon as the first thaw, when the weather makes it clear that spring has already begun and soon, just a couple of months we will have to show their body on the beach - we are on the first place comes the idea that it is necessary to carefully prepare for this moment, to look your best.

At this time of the year you must literally close my fridge for the heavy lock and approach it no more than twice a day, and then a light breakfast and lunch. Yes, yes, and we did not miss anything here, only breakfast and lunch for dinner, like eating after 17 00 fret not out of the question. Beauty requires sacrifice, and in this case the victim is a feeling of satiety, because in this period, or you do not eat and strongish, or you can not even try to reset scored during the winter extra pounds. 

For spring weight loss programs, we would be best to turn to running and aerobics, incidentally a very good option for priests will lift exercises for the hips, videos with detailed instructions can now be found anywhere, you just drive us in finding the right phrase in any of the search engines and thousands of villages with useful recommendations to open our sight.

Equally important is the choice of special sports clothing that will not only be comfortable but also visually raise your attention to giving sports character. For example, to run the best option in the warmer months will either tights or leggings. Not only do they immediately give harmony to your figure, but will be very convenient to use.

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Secrets Techniques push-ups!

Push-ups - this is the kind of power loads, which needs no introduction. Indeed, push-ups are familiar to us from childhood, from the first physical education lessons.

Few can boast that they possess technology push to perfection, especially since there are many varieties of it. Most of push-ups preserved not the most pleasant memories, as heavy and strenuous exercise.

In fact, the secret lies precisely in push technology.

Let's start with the fact that we define what role do pushups in fitness. Pushups involve muscles of the back, arms, legs and abdomen, and it is for this versatility valued sports fans. In addition, the technique of push-ups are so diverse that they can engage in both women and men, and novices and professionals. In order to proceed with the push-ups, does not require any special equipment or special room, this is one of the most economical types of sporting loads. Enough of your desires and ideas about how to do push-ups.

If you are on the initial level of training, do not try to immediately start with the top of the professional skill.

How to start push-ups from the wall. Lean against the wall hands, step back and start to push-ups. The greater the distance to the wall, the harder you will be, and the more effective will be given exercise. Gradually increasing the distance you can gradually increase the load. Try to do a full push-ups, each time touching the breast wall surface. Watch for proper breathing, closer to the wall, breathe in, moving away - exhale.

Professionals say that the technique of push-ups in the first place determined by the system of exercises. In other words, the final result depends on the number of approaches. It is better to do push-ups with a short respite, trying to hold out as long as possible.

Gradually increase the number of push-ups, even if only one in a few days. So you will develop muscles and correctly dosed strain. Is laid out in full, but in this case, the technique of push-ups would be effective. Give yourself a break only after a real feel tired.

Talking about how to properly do push-ups, it is worth special mention contraindications. If you are close enough to be familiar with the sport, of course, know that the push-ups, or do any exercise can only be an hour or one and a half hours after a meal. Push-ups are strictly contraindicated for people who suffer from diseases of the cardiovascular system. Even if you just forgive and feel unwell, with fitness is better to wait. But push technology allows you to deal with them at any time. Morning, afternoon or evening - it's you and your biological clock.

Many people wonder what should be the formulation of a brush with push-ups. Restrictions here either, as long as you feel comfortable. Beginners usually squeezed based on open palm. Professionals and especially those who are engaged in the struggle, squeeze their fists. This is a great way to pump up your hands and knuckles harden. For the development of muscles in the arms and push-ups useful on one hand. Of course, at first it is hard enough, but at regular trainings push this technique will give excellent results.

The closer with push-ups will be your feet, the harder it will be wrung out.

The rest of the tips on how to do push-ups, repeat what you know since school days. When push-ups you should try to keep the whole body stretched in one line, do not hog and do not lift the buttocks, did not fail on its side. If you feel that your muscles began to tremble, worth a stop - it is a sign that they are already the most heavily loaded. When push-ups Stay focused, keep the state of the body, if you feel uncomfortable, not related to pain in the muscles, it is better to stop. Be attentive to yourself, and then push-ups will certainly result.

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A set of exercises for the hands

The natural desire of any of the fair sex is to always stay in good shape, have a bright, attractive appearance, radiate health and vitality. Particularly relevant given direction concerning, maintain or restore lost due to any objective reasons fitness, takes in the summer and in this case, special attention should be paid to the hands, which in summer is usually fully open. Support them in good physical shape, being able to perform a set of exercises for hands with two dumbbells weighing up to one and a half pounds each. This set of exercises designed to develop and strengthen all muscle groups apart.

Prepare for the set of exercises for the hands

Implementation of measures of this stage is necessary to warm up the muscles and prepare them for the implementation of a core set of different types of exercises for the hands. As tools for this warming up can be used energetic movements of the complexes aerobics or just warming options used in schools.

A set of exercises for the hands - performance

After the end of the warm-up is being executed basic set of exercises for hands:

• work with dumbbells on the deltoid muscle:
• a) from a standing position, feet shoulder width apart, arms at your sides, lifting is done on the shoulder line bent at the elbow with hand weights, repeat up to ten times;
• b) of the above-described initial position is performed raising and lowering arms with dumbbells at chest line, preventing them from bending the elbow, repeat up to ten times;
• c) from the same starting position made lifting and lowering arms along the body to the armpits, repeat up to ten times.

work on your biceps with dumbbells:

• a) Starting position is the same as for the previous exercise, performed lifting arms with dumbbells by reducing the biceps and bend the elbow, with a snug fit hands to the body, repeat up to ten times;
• b) a drill described above, but performed for the right and left hand alternatively, with an identical repetition frequency.

working with a dumbbell on triceps:

• a) in the initial position described above is made inclined forward in this position and extension is performed and the curl of the elbow, while the hands are pressed against the trunk, the repetition rate of the standard;
• b) from a prone position, face down lifting is done, stretched along the body hands, preventing their differences, repeat up to twelve times.

Furthermore, it can be used a special set of exercises for the hands, namely the extensor muscles are effective push-ups with different load to create their own body weight, namely, push-ups, wall or a chair.

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Relaxation exercises for the muscles of the neck

 Monotonous and tedious work in the office, long trips in the car and air travel, all these stressful situations familiar to every modern man, leading an active lifestyle, and as a consequence of the increased muscle tone of the cervical spine and facial. Basis in order to maintain the natural tone of the neck in this situation is the execution of a range of relaxing exercises. In addition to soothing and relaxing effect exercises for the neck muscles can be shown in the case of certain diseases of the cervical spine. The order to bring the tone of the neck muscles in the natural state consists of a phase of relaxation and immediate exercise for the neck.

Training options for the exercises

The most effective ways to relax the muscles before exercise for the neck, are the following:

• In the initial position "lying" is made gradual muscle tension up to a maximum followed by a smooth her removal;
• The above technique can also be implemented with a single breath and, with the removal of voltage produced in the muscles during expiration. Holding your breath is carried out at the maximum possible time;
• Execution of muscle relaxation through the use of the method of concentration allows you to combine all the brain effort to achieve a particular result in a certain point of the body. Properly executed process of concentration on the main level of feelings approaching nirvana.

Exercises for the neck muscles and their implementation

Once performed procedures to ensure relaxation of the neck muscles, as described above, you must complete the exercises for the neck. The starting position for the implementation of such exercises is to "sitting".

The most effective and popular exercises are as follows:

• Is satisfied as possible, muscle relaxation neck and facial muscles, thus hangs down over the head and feeding is performed in such a position it swinging from side to side with amplitude varying sinusoidally wobble;
• When fully relaxed muscles of the cervical spine performed tilting the head back and then on his chest, and from the left shoulder to the right;
• Neck muscles are completely relaxed, head to the starting position is on the chest, and then begin a smooth rotation of the head from left to right, where do chin under rotations should touch the chest, head back zakidyvaniya amplitude should be maximum. The pace of the exercise - the speed of rotation - should change over time, namely slow - fast - slow - stop.

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Fitness - is the health, harmony plus, minus the cellulite

 

 

Notice how hard you pack up and go to the gym? Immediately there are many reasons and excuses seem even very weighty to defer access to the gym for another day, week, month ...

What are the reasons for "good" and not, prevent us do themselves and their figures?

In the first place - it's natural laziness. One way to overcome this "disease" - vilify all day something out of old clothes. Check your closet, for example, old jeans, which once sat on you well, wear and do not remove them all day, as if it was not hard. And more often look at yourself in the mirror! This is a good incentive to go and sign up for fitness. Please note that your enthusiasm can disappear after the first few sessions, so do not purchase a one-time subscription, otherwise it will end and your classes. Take your ticket once for two months - during this period, you develop the habit of regular exercise, and you start to get pleasure from them.

The second common excuse: lack of time. But your health is always possible and necessary to find the time! Many sports clubs are working from early morning to late evening, and some around the clock. And in any employment and congestion can find the opportunity to visit the gym. "Owl" you or "bird", you can choose the time for sporting activities in accordance with their biological rhythms.

Another reason, which may deter from sports activities - strenuous exercise for the body physically unprepared. If you come to the gym for the first time or after a long break, choose a less active type of fitness, such as Pilates or yoga. These programs provide sufficient load properly taught to breathe at the same time and prepare well for the more rhythmic exercises.

Another reason - you boring and uninteresting in the classroom. Chances are, you chose a program does not fit your temperament. For example, if you are energetic and temperamental, but instead the program with a high rate of exercise, loud and rhythmic music you put on a program where a quiet rhythm need to focus on internal sensations and breathing. Choose a class according to your temperament and energy, and you will not feel that the time spent in the empty.

And the last, which may create some difficulties in the initial stages of training, it is a problem with a sense of rhythm. Group lessons need to keep up with the coach and if you do not have time and knocks the rhythm, it will not give you any pleasure. With a variety of existing programs, including those with a slower rhythm exercises, you can always choose the right program for you. Do not pursue active and rhythmic programs, feel again the calm rhythm of such programs, such as yoga or Pilates.

So do not look for excuses, and find opportunities to do fitness, lose weight and get rid of cellulite!

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Sylvester Stallone "Rocky" in High Quality

Worldwide famous Rocky Balboa, or Italian Sylvester Stallone. This man is a legend Boxer with a capital letter, a shy but extremely stubborn, who did not spare himself, and rose from the bottom to the top. "Rocky" is not only brought fame and glory to Sylvester Stallone. The film was able to pull the actor out of poverty and to raise the Olympus, which is similar to the fact that his character in the film wins.

March 24, 1975 Stallone saw the fight Muhammad Ali and Chuck Uepnera, which inspired him to write the script "Rocky." That night Stallone went home, and, three days later, the script for Rocky was ready. Just three days Sylvester Stallone not only wrote "Rocky", but also found a producer who sells it for only $ 100 and a percentage of future profits. The only condition was Sylvester Stallone to star in the title role of this film.

As confessed later Stallone script was written in the apartment with no electricity, no gas, no heating. "I only did what was smoking cheap cigarettes. And never stopped writing."

Since the budget picture originally did not exceed one million dollars (producers even had to pawn their homes to carry out the production of the tape).

As a result, the "Rocky" was nominated for ten Academy Awards, including Best Actor and Best Original Screenplay. "Rocky" won the Oscar for best film, best director and best editing. Also worth noting the soundtrack, which became a cult classic and still charges the motivation.

Thus began a stellar career Sylvester Stallone and six-part epic "Rocky." Stallone dream come true. But he had to sacrifice to achieve it.

It is noteworthy that in the movie "Rocky Balboa" Stallone says the hero to his son, his vision of life. From fiery speech actor can confidently conclude that he speaks from the heart, because in their experience experienced what life is.

"The world is not so sunny and friendly. This is very dangerous, tough place. And if you give up the slack, it will upset you with such force that no longer get up. Neither you nor I, no one in the world has not so much as life. It does not matter how you blow, and importantly, what keeps hitting how to move forward. Will you go - go, if not svernesh fright. The only way to win! If you know what you're worth, go and take her, but whether ready to hit the hold and not to cry and say, "I have accomplished nothing because of him, because of her, because someone"! So make cowards, and you're not a coward! that can not be! ".

Changing for the better, go for a dream!

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Advantages and Disadvantages of home workouts

 

 

Material talk about training in a private residential area will reveal the pros and cons of training in such conditions. According to research surveys have shown that the ratio of people involved in gyms and those who train at home, is 1: 1, ie the same number of both.

Despite the great variety of sports complexes, many prefer Tutor home. This choice is due to several reasons, the main one is the economy. Sports complexes include not only the gym, but also a wide range of additional services, such as swimming pool, jogging track, aerobics and dance classes, etc. Prices in these complexes are often very high, and for those who need to practice simple equipment, easy to buy a barbell or dumbbells home.

Another factor is time. Family, work, or study does not always allow you to create the right conditions for regular workouts three times a week. Many people have irregular working schedule or exempted for practicing late at night.

Home workout and have many advantages for those who in principle do not like noisy companies, preferring to engage in solitude. In such circumstances, there is no need to wait for their turn to a particular simulator, use the shared facilities and shared shower, listen to loud music, which is not pleasant. Training schedule may vary depending on a variety of employment, and therefore its duration can be optionally varied.

Another advantage of home workouts, oddly enough, is the result. Often, doing in the gym, people try to do one or the other set faster to make room to someone who is waiting for his turn suffers performance technique. Catching the house, not only can perform competently approaches, but also to test the different training programs and to compare them with each other. You can also experiment by performing a new exercise without fear to do them wrong, because the next will not be persecuted prying eyes of others. Among the supporters of home workouts, there are those who visit the gym with friends, but includes home accessories to finish off what was not possible.

Despite the large number of advantages, home exercise have their disadvantages. Chief among them is the motivation. Classes are regularly surrounded by friends, are rather a lifestyle. By the same workout at home, many are as useful to the sports habit. You must constantly push yourself to engage in self-suggestion, try to increase the load as needed and desperately fight laziness.

Self-motivation is perceived over time. It is important to put yourself at least a small goals and strive to reach them for a minimum period. The purpose can serve as your biceps muscle unproven or press, and weight gain in some exercise. The main thing in the exercises, whether at home or workout in the gym, constantly self-realization, to pursue a dream and did not regret it at no effort or time.

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A complex select Exercise for Weight Loss

To lose weight is not enough just to go to a gym or fitness center and perform there any exercise program. It would seem that it is an axiom, but many people ignore it, and so do not lose weight. Experts in the field of sport and healthy eating note - for weight loss is important to choose the types of physical activity, those exercises that allow the most effective to burn fat.

Modern fitness centers offer us a wide variety of strength training and cardio. But here's a nice complex in order to achieve quick results is in terms of weight loss - it is a question of interest to many women. After all, not all a good idea of ​​what different from cardio power and what kind of exercise program is the most effective for weight loss. Let's try to sort out this issue!

Exercise for Weight Loss - What's the Difference

Let's take a detailed look at how fundamentally different strength and cardio sets of exercises for weight loss. Thus, strength training involve the use of special weighting equipment such as dumbbells. They are aimed primarily at strengthening the muscles, ridding them from sagging, improved form. Cardio occur without additional weighting and, as is evident from their very names such training designed to improve the activity of the cardiovascular system. This type of fitness include aerobics, running, training on

bikes, etc.

Now that we understand the concepts you need to understand exactly how to burn fat during the one or the other type of training, and thus, to understand what a set of exercises for losing weight is needed in your case.

Power of exercises for weight loss. During power loads accelerated blood flow and stimulate metabolic processes in the body. The latter process continues after the end of the workout. Strength training also requires high energy consumption, resulting in a workout burns huge amounts of calories. However, if it is a very short and intense power loads, the body with the aim of "energy" burned primarily carbohydrates and no fat stores. But later to recuperate it is used and fat stores, and this effect lasts for a long time at the end of the power classes.

Cardiocomplexsy exercise for weight loss. And what happens to the fat during cardio? Increased oxygen consumption by the body leads to the fact that calories during such active exercises spent with astonishing rapidity, and a small weight loss is noticeable even on scales after exercising. But when the body does not need them long-term recovery, so in this case the effect of burning fat is very short.

What a set of exercises for weight loss to choose

So what do you choose to lose weight: jogging, swimming, aerobics or exercise in the gym? As he and the other type of fitness has its positive and negative aspects, most reasonable to be included in the training program activity of both species. So, with the help of cardio you can quickly burn fat and weight training will allow you to expend calories even after school.

To your weight loss program was the most effective, begin with the complex power exercises. Follow cardio will increase the fat burning effect. You can divide the cardio and strength systems and practice them in turn. For example, training on a treadmill in the morning will help you get rid of those fat deposits that you have accumulated over the previous day. A part-body workout will reduce the overall level of accumulation of fat in the body.

In general, making sets of exercises for weight loss, fitness trainers recommend this approach. If you want to maintain its shape, drop a lot of weight you do not need, it is better to be based on the cardio. If it is necessary to lose weight on a fair number of kilograms, include training set of exercises with weights is necessary.

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Whether it is necessary to strengthen the abdominal muscles during pregnancy?

Any young mother after childbirth wants to return her figure back to normal. But not every woman can completely restore their best form. If the correct approach to this issue, it is, of course, possible. So first of all we should think about how to strengthen the abdominal muscles even during pregnancy. After all, it is essential for obtaining good shape after childbirth.

Mistakenly believed that during pregnancy women is absolutely contraindicated active sports. If she has no specific contraindications, and birth defects, there is nothing to prevent it from being active during pregnancy. Moderate exercise not only considered to be the key to easy recovery in the postpartum period, but also useful for the baby. The main part in the pregnancy take your abdominals, which, unfortunately, are the most problematic area of most women.

Exercising during pregnancy not only helps to strengthen the abdominal muscles, but also to prepare for childbirth, maintain the tone, maintain good posture, improve blood circulation and reduce the risk of swelling and varicose veins.

To avoid injury during exercise during pregnancy, you need to make a special warm-up, and only then begin to exercise power. And you need to load to correspond to stress before pregnancy. Absolutely can not do the exercises during pregnancy, which are associated with sharp movements, jumping and pulling the body. To strengthen the abdominal muscles during pregnancy, there are specially designed programs.

Activities should last no longer than 10 minutes and 1-2 minute break. All exercises should be performed slowly, listening carefully to your body. If you experience the slightest discomfort exercise should be stopped immediately.

In any case, before starting any exercise on the abdominal muscles during pregnancy, you should consult with your doctor. After all, there are conditions under which the performance of any of the exercises should be avoided. For example, exercise during pregnancy are contraindicated in the presence of any inflammatory diseases; detachment of the placenta; increased tone; high blood pressure; growth retardation; occurrence of bleeding; excessive expansion of the cervix; multiple pregnancy; threat of miscarriage or premature birth, etc..

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What to use and what exercises to perform

Which only means not yet been tried in the fight against obesity. One of the most common and most powerful of them - playing on the ball for weight loss. Of course, this is not a miracle pill, when it is possible, without doing anything to drop a kilogram per day, but such exercises are really effective, because without work, as we know, does not pull the fish out of the pond.

Gym ball (fitball) not only helps to burn excess fat, but also strengthens muscles, develops the vestibular apparatus, generates the correct posture, and it is also important for health.

At your request, you can choose a fitball with or without handles, but be sure to select the correct size ball. To do this, take it, straighten your back and bend your knees. If the ball corresponds to your height, then landing on his thighs parallel to the floor and your knees angle is 90 degrees.

Feetball surface can be smooth or with tubercles. The first option is pleasant to the touch, but the second - more effective in the fight against cellulite.

The most common exercises on the ball for weight loss

Jumping. Need to vigorously jump sitting on fitball without lifting the buttocks from the surface of the ball, and feet should be pressed to the floor.

Turns. Sitting on the ball, you need to spread his legs apart, it does not take your foot off the floor, and make turns of the case: in a few turns in one direction and then in another direction.

Lifting the pelvis in the supine position. Need to go back on the floor, legs bent at the knees and put them on the ball. The pelvis is raised and lowered alternately several times.

Twisting. The position of this exercise on the ball for weight loss is the same as in the first exercise. Severing the body from the floor, and reach: right elbow drawn to the left knee, will return to its original position, and then are drawn opposite (left elbow - right knee).

All exercises should be repeated several times, but not to the point of exhaustion. Remember that classes on the ball for weight loss should always be fun and cheer up!

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Getting rid of breeches on hips

With age, there are many shortcomings in appearance, which I would like to correct. For example, knowing how to get rid of the breeches on the thighs, you can get not only a slender figure, but also confidence in its appeal.

Of course, to get rid of this shortcoming, few people can, but somewhat reduce the size breeches quite real. For this, as for any self-improvement requires some effort.

To start rethink your diet. Reduce the amount of starchy foods, especially products of pastry and sweet, do not overeat, etc.

Conduct an active lifestyle, move more (for example, during cleaning of the house), perform daily walks (at least for half an hour in the open air), etc.

To get rid of the breeches on the hips, you can turn to an experienced masseur. If you do not counter this procedure, then a massage course in conjunction with other measures, will quickly banish fat from thighs.

Help get rid of breeches on the hips and a set of special exercises. Here are the most famous and popular of them.

Upgrades. Lying on his side, raise and lower elongated leg 10 times each.

Turns. In the sitting position breed elongated feet to the width of 1 meter and bring them back to the starting position. So done 10 times.

Squats. In a standing position with your feet shoulder-width apart and hands pull ahead and squat, slowly, 10 times.

More accurate and detailed instructions about such exercises will prompt specialist fitness.

Now the problem ill-fated "breeches" concerned not only adult women, but also young girls. The reason, as we said, for the most part, lies in the unhealthy diet and sedentary lifestyle. In addition, for the feminine nature is quite natural accumulation of fat in the waist and hips, much worse when fat accumulates in front of the abdomen. In any case, the extra weight - unpleasant phenomenon dwell on this issue, of course, not necessary, but some measures can be taken, for example, refrain from eating the large amounts of food after six in the evening.

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How useful jogging in the morning?

To start jogging herself must properly configure and thoroughly prepare for this. For jogging desirable to get comfortable and beautiful and stylish tracksuit good sneakers. Such purchases will be a great incentive for you to wake up early in the morning, get over yourself and get out for a run. Before you begin your workout is to find out what is useful jogging in the morning?

1. Morning jogging gives cheerfulness and optimism for the whole day;
2. It helps to bring the figure in order to shed pounds and lead in muscle tone;
3. Running in the morning is very beneficial effect on the heart, strengthens the walls of blood vessels and makes them flexible;
4. Sporting activities perfectly cope with stress, depression, insomnia;
5. While jogging lungs cleared of carbon dioxide due to the fresh morning air;
6. Running in the morning helps correct posture, strengthens the back muscles and legs;
7. Jogging allows escape from problems, enjoy nature, fresh air;
8. During the morning run, you can listen to your favorite music;
9. Very useful for joints jogging on dirt tracks than on the asphalt;
10. Regular exercise serve to facilitate the digestive process;
11. Through practicing outdoors facial skin becomes fresh and ruddy;
12. Morning jogging speeds up metabolism, strengthen muscles in problem areas;
13. Running in any weather develops resistance to various adverse factors - rain, heat, cold, pressure or temperature extremes;
14. Regular exercises beneficial to the liver, pancreas, spleen.

Now, knowing how useful running in the morning, you will not be necessary to postpone this exercise for a long time and prefer them tomorrow.

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The 11 Worst Excuses to Sneak out of the gym

The 11 Worst Excuses to Sneak out of the gym made ​​a list of the best excuses.

1. I do not get sports bras.

Nor shorts, towels, socks or bottles of water, right? The effort involved brutal move the mountain of dirty clothes to the washing machine is excessive. So best dive under the covers and see how others are crushed in Instagram.

2.You are Super tired.

Scientific studies have shown that training too just to double the volume of your muscles (bodybuilders case). Therefore, in case you managed to get off the couch, your shoes and shoe you approach the gym with eyes closed, every effort would be in vain. Everyone knows that you can not argue with science so, why bother?

3. There's a man in your bed.

Nobody said you could not train without going to the gym. Sex? Morning or spinning? Spinning or sex? Morning? Life is full of hard decisions .

4. Have work to do.

Do you running conferences, those phone calls with brokers bag while running the half marathon? In your case, unless the training includes Ryan Gosling as a personal trainer, you better give up the idea of ​​going to the gym.

5. Are With the rule.

This excuse exhausted its quota in high school, when you were (or not) your special day, and pretended to deliver physical education. If you still believe that you will exercise your ovaries breakdown, weakened or, why not, fall, you have not seen the ads for Tampax.

6. Had breakfast Green juice, ate salad and chocolate has not pecked.

Surely if above the gym, an apocalypse will occur and will fade your being so much healthier life.

7. Been gone all that long road to get to the gym.

And now, why go? You've done exercise arriving there. Better turn around and take a ice cream prize.

8. Rain, is there anything worse than a wet hair?

Surely not. And although in Breakfast at Tiffani's Audrey Hepburn is more beautiful than ever with Moon River playing in the background, if you got to the gym alive, would be horrified to see you all and die of fright. Not want to cause such a catastrophe, so 0 gym.

9. Missed the last episode of Girls and now your roommate takes you advantage.

If you could take the ipad to the gym and watch your show while dancing Zomba . As is not the case, the better you get and what you see, not because you want your compiled ruin the end of the season. Logical.

10. You ever fought with your boyfriend.

There is nothing worse than going to the gym ... Because bitter released practicing cardio box is nothing compared to meet with your best friend and mourn inconsolably.

11 Last and most important: do not feel like going to the gym.

Life is short and fine, and it is better not to waste training. You call some friends for a drink?

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Expert Tips to run better

Whether you jog, enjoy as a dwarf when you put up, you live every stride, every meter when you run and finish the race are exultant. Genial! Goes one step further and exceeds your brand with these tips you have given us David , European champion marathon in our encounter with Adidas.

How to run better

How do you give the running stride? What part of your foot is the first to reach the ground? According David, ideally run metatarsal, ie, supporting approximately the middle of the sole. To give you an idea it would be almost like running tips. Would get up the knee with the foot flexed forward stride and we would support the metatarsal (the heel is not the first to reach the ground). In this way we will be running more efficiently exploiting the power of the foot while further strengthening will be the back of the legs and buttocks. As usually are not used to give the strides so, but playing with the heel first, David recommended to start testing at times feeling as you push the floor with your feet. If you do it once, you will be charged the twins. There are specific exercises to strengthen your feet and make it easier for you to run metatarsus question in the gym.

• When run, leads the navel inward, rotating the hip slightly. So is optimized stride. Like all changes gradually.
• Strengthens front and back of the body. How? With abdominal, lower back, hamstring and quadriceps.
• When running, the ideal is that the arms are at 90, with half-open, relaxed hands.The head looks straight ahead, never to the floor.

The shoelaces must be tied twice: first, at home and always more pressing in closer to the fingers part. You should go to more stress less. If you squeeze butt to do the loop, can injure muscles located in the upper part of the foot and involved in the running. When you launch a run back to tie the laces as they have dropped a little.

The perfect running surface is grass, followed by sand and asphalt. The latter is the most damaging to the knees. Tartan deserves a separate chapter and use David prefer to walk, not run.

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The Best Materials for your Training

How come it seems like every week new materials, new clothes , new fabrics , and new fashions in all, I would like to say a few small guidelines when choosing the accessories needed to get training.

And many times we let ourselves be carried away by fads and spent the money on things that then stay at home, and end up not being as necessary as once thought.

Very well, then before burning the card must differentiate between materials that are needed (and by that I mean those that prevent injury or make the most comfortable workout ) and objects that enhance your workout (for those who want a plus when shoes sneakers ) .

If you are a beginner , my recommendation is that you stick to the necessary materials highlighting the following :

Shoes : This point is the most important. Practically every activity of your feet. If you do not wear good shoes can affect your joints and lead to injury. In my opinion this is where you should not skimp when it comes to spending . It is best to go to a specialty store and ask the clerk tips . No better person to advise you.

Shirt and Pants : You'll see up to 150 € . Well, do not worry because you're not going to compete in the Olympics so that it is sufficient to buy some clothes that breathe (avoid 100% cotton), which is light , which will not bother the seams and if you jog by street , having reflective .

Sunscreen : And here I also include sunglasses . What seemingly looks like a nice route, if the sun begins to burn or bother the eyes, can make your peaceful exit becomes a hell.

Basically these three products and you can get it to work although it is true that you can tread more carefully in your training with other materials such as :

Heart rate monitor: The truth is that I doubted if necessary or include it in specific but I think would be better suited here . The very cheap that you simply indicate your heart rate (which will help you adjust your training more driving different intensities ) , the most developed with GPS , adaptations to triathlon , altimeter, etc. . For the latter option you must have some knowledge about training to squeeze the maximum heart rate monitor .

Compression garments : You'll see mainly as means embracing the calf. This makes your muscles are less vibration and therefore less tired. It also enhances venous return resulting in improved muscle recovery . Dispensable ? ? Totally .

Mobile Apps : Here I must say that even if a specific material , I think is one of the best inventions in motivation is concerned. Register your workout, analyze your time , altimeter of your route, you can compete with some friends. And precisely because of this, having a mobile app makes you want to move more , be the best of friends , and surpass yourself .

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Follow These Steps if you Think you have no Time to Train

If you are willing a start leading a healthier lifestyle, exercise is a priority. But when you work late, you also have to look after children , etc , I understand that it costs to make time to train.

But long term , a good workout plan taking into account your lifestyle and your schedule , will make you happier , less stressed, more productive,  a in all aspects of your life . Wait no more and get to work . Even the busiest person can take out some time for him / her / herself .

Realistic goals :

If you've already started training and your goal is to lose weight must be more rigorous / a with your training schedule if you aim just stay in shape . According to the prestigious trainer Michelle Bridges , the ideal is to train 6 days a week for 50 or 60 minutes each day. Of course, not everyone has the time, right? .


Having decided what is your schedule according to your goal you will find it not so difficult to follow. You just have to know very well what you want exactly .

Do not leave your calendar:

Even with the best intentions, it is easy to skip a workout, do other things on Friday and wake up thinking that you have not trained all week . Plan your training like meetings, like an immovable event in your calendar. Spend a few minutes every Sunday to design the plan for the next week and even write what exercises you plan to do .

Make it social :

Involve your friends and friends in your new life. Make train you, to be with you to the gym or plan a route through the countryside at the weekend . Whether looking for a companion for jogging or someone sting in group classes , fitness is more fun if you do it surrounded by friends .

Gradually :

Do not take the limit and start too hard . If there is something we have when we started training is motivation. Well, that motivation does not make you spend thread and have to be unable to move a month due to injury . Even if you feel you can give more , stick to what you had planned , there will be time to make changes later.

As you 'll notice that you're improving include more intensity in your workouts , increase the frequency of the same , or train longer . But you know, one thing at a time.

Everything counts :

There will be times when you have more time to train and others in which you have just 20 minutes. Your maximum in this case is to think : "10 or 20 minutes of training is worth more than not train ." For days when you do not have much time you can try a shorter work intervals . You will see that to have benefits not only to train you for hours.

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Are your goals realistic?

You have arrived in 2014 and with it the new purposes. I'm sure that most of you have set some goals for this year but I have a plan of action to achieve them you? Do you think the objectives are appropriate?

You must remember not to lose motivation and not help but want to keep fighting for what you really want, your goals must be realistic. Your goal should not be taken lightly because your success will depend on that goal you marques you.

Your new purposes must be based on what you really want in your life, your interests, your abilities, and the time and money you are willing to invest.

Let's see how the goals should be to dial you to go in the right direction and above all for the get.

Specific: Your goals have to be firm and final. You have to know what exactly you want and how you will get it. Think of something concrete rather than "I want to be incredibly well" be more specific / concrete ay what you mean. An example: "This year I'm going 4 times a week to the gym, no excuses"

Measurable: If you can measure it, you can control. How to know if you've reached your goal if you have or how to evaluate nothing to compare? Example: "I want to do 20 minutes of cardio 3 times a week" and "I want to do more cardio." When you measure your progress you stay on the road, is easier to see the exact time you have left to reach the goal and, above all, be able to analyze the feelings you have right now compared to the past.

Achievable: If your goals are far away, you will probably never get to get them. Even if you start with the best intentions, if not an achievable goal, lose motivation and desire to get to the end. The purpose of going to the gym 4 days a week may cease to be an attainable goal if the nearest gym is an hour, working 8 hours a day and have two children.

Realistic: In this realistic case does not mean easy. If this is the first time you run and you run a marathon marks in 3 months your first goal is probably not what you get and even injury. Maybe you should try to run a race as beginning 5kms. It is very achievable and not as easy as it seems.

Concrete in time: Sets the time you want to achieve your goal: next week, in three months, at the end of the year, etc.. Mark a date do you know where in the way you are and how you're doing.

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Keys to not stop exercising

Everyone at some point we wanted to start exercising to achieve different objectives. When planning to start doing it you have to know that beyond fads or needs physical exercise is very important and should take place in the life of each of us.

Sometimes we need to rethink our overall lifestyle to introduce the sport not as a means to an end but as an end in himself and the sport requires changing a number of habits. Habits are behaviors that we have done a long time and therefore are hardly changeable , but not impossible to change . Self-knowledge and information are key to increasing success in starting any new project. To do this:



Why I want to start playing sports ?

The reasons are important. If you want to lose some weight for the summer , you have to think that sports should be coupled to a change in eating habits and also that if we leave these medium-term healthy habits and sport back to the starting point . We become frustrated and probably will enter a loop difficult to break. Ask yourself if what you really want is to maintain healthy habits as a lifestyle but consistency is what has failed you .

An issue of personality

Many people blame that are not able to maintain healthy habits for their way of being. At the end of the day you decide to have some more healthy habits are you and also you who decide to leave and do so or not depends on us. We know it is not easy to change habits, but to be one way or the other should not throw us back in the effort. Put it easy. And analyzes Know what you want before you start to increase your chances of success.

Recommendations

Planifícate

• Do not start no more in the nearest gym any sport. Before you start writing on a sheet type of exercises are those that you love and think which of them has ever practiced and you have been successful .
• Decide if you prefer group activities or just .
• Collect Gyms, routes and places where sports near your home that fit your schedule. Just make a list and discard what does not interest you . A gym it takes you an hour to go after work is something that can potentially leave .
• Think if you accompany exercise with other healthy changes in your life and reflect when each meter changes. Do not start all at once.
• How long have you and want to spend ? Design a flexible weekly plan where the sport has a place .
• Search tip: ask your coach or specialist is recommended, tell how long have you been doing sport and how your body reacts to different exercises , physical, medical , preferences, etc. .
• Make it enjoyable : accompanied with other sports activities you like , listen to music , go with another partner , see any number that you like or whether there are certain types of exercises that leave room to read.
• Know yourself , think if you have to change your exercise or sport frequently to avoid getting bored and eventually quit.
• Surround yourself with people who do sport, live sport and leisure .
• The sport has many benefits, not just physically : it allows you to meet new people with similar interests to yours , relax and enhance your mood and more.
• See how you feel after your workout as the body is going to adapting and making demands that activity more slowly .

Get into the habit

• Take time to see results, do not expect in the first weeks.
• You be patient and give yourself time to become a habit, do not leave in the first month.
• Tell the world. To be glad for you to strengthen you and costing you more abandon.

If you know that the first week or two you'll not falter plantees you leave, continues and returns to planteártelo last a longer time.

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