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4 Exercises for Problem Zones by Pierre Dukan
Four exercises for vulnerable areas of the body losing weight
Doctor. Pierre Ducan French nutritionist, author of 19 books, including the famous bestseller “I can not lose weight” in which he, already known in France as a specialist, summed up the results of his many years of practice and detailed the theory of his system. This book has sold around the world, in more than 10 million copies, but it has only now reached Russia. Chapter from the book "I can not lose weight":
4 Key Exercises for a Weaker Organism
Too much choice makes it difficult to choose
Throughout my medical practice, I have become convinced that reliable, authoritative, yet simple and specific instructions, without ambiguity, improve control and facilitate compliance. Therefore, I selected 4 effective exercises that are most adapted to solve the following problems:
With a weight loss of 8 kg, a competition begins between burning fat and contracting skin. Indeed, fat melts faster than the skin can tighten, and there is not a very attractive picture. This problem is more common in areas where the skin is thinner.
There are 4 problem areas that women complain about most often (loss of elasticity and excess skin):
I started this exercise for myself and have been using it for 20 years. For the past 3 years, I have been prescribing it to my patients, most of whom have already taken it. Besides walking, you have only one mandatory exercise to do, and I urge you to include it in your daily routine. Why? Because it is simple and easy to execute. This makes it very easy to incorporate it into everyday life. Short and fast, it can be performed in bed in the morning after waking up or in the evening before going to bed, it allows you to use a very wide range of muscle groups: abdominal press, hips and hands.
The starting position is lying in bed after waking up or breakfast. Use a roller or pillow to create a comfortable slope. Lie on your back with this roller under your torso.
1. Bend your knees, lift them up, and hold your hands at your knees, supporting them.
2. In this position, bring the torso to a vertical position with the abdominal press, without using your hands.
3. Then descend on a pillow or roller. Repeat this exercise 15 times without using your hands.
4. Do another 15 times by straining your biceps.
That's 30 times. In the evening, repeat the same series - it will give you 60 movements, and from the first day you will gain the basis of the stability of your abdominal wall and your biceps.
Every day, try to do a little more by adding 1-2 movements to the abdominal press and hands in the morning and the same amount in the evening, that is 31 + 31 on day 2, 32 + 32 on day 3 and 36 + 36 at the end of the first week.
The goal is to reach 70+70 by the end of the first month and eventually reach 100 in the morning and 100 in the evening. By this point, 200 repetitions will only take 3 minutes of your time. You can see for yourself that this is not a very burdensome activity.
You will understand how effective this activity is, considering your stomach in a month, which instead of flabby and bulging will become elastic and flat.
Exercise No. 2 - for the gluteal muscles
This exercise has become another of my reflexes, which I also do every day immediately after the first one, in bed after waking up, it is a logical addition to the first one. It activates not only the posterior muscles of the thighs, but also the femo-buttock muscles, as well as the muscles of the hands.
Starting position - take a roller or pillow, lying on it, place tense hands along the body on the bed.
1. Bend your knees. Put your feet and knees together. When exhaling, raise your hips upwards to form a bridge. The body in the bridge should form a straight line.
2. Hold in this position for a few seconds, lifting the buttocks up.
3. Then descend to the starting position to rise again quickly and take the same position, trying to make the bridge straight. Repeat the exercise 30 times.
Repeat these exercises in the evening while you go to bed. This will add 60 more exercises per day, which means no more than 1.5 minutes. If you are not able to perform these 30 exercises, then you have a very heavy pelvis and insufficient muscle base, atrophied by a sedentary lifestyle. In this case, do not worry: reduce the number of movements and know that these muscles will adapt over time and you will be able to do the exercise properly. Try to do at least 10 exercises in the morning and evening, as you really need it. Then, as with the previous exercise, try adding one approach each day to one day reach 100 in the morning and 100 in the evening. At this stage, you will find that your torso and pelvis that have lost weight will gain elasticity.
Exercise No. 3 - for the hips
This exercise is of dual interest, as it consumes the most calories and mobilizes the largest, quadriceps muscle, which, as its name indicates, consists of four muscle bundles. On the other hand, cellulite most often appears above this muscle, and even the slightest weight loss can easily reduce it. The goal of this exercise is to burn calories at the same time and gain firm and elastic muscles after losing weight. It involves all the muscles of the hips, which is very much for one exercise.
Stand on your feet, if possible, in front of a mirror.
1. Clutch the edge of the table or washbasin, slightly spread your legs and spread your shoulders.
2. Slowly start squatting, bending your legs until your buttocks touch your heels.
3. Then move to the starting position.
This is a difficult exercise, but extremely effective. It depends on your weight, its localization and the degree of your fitness. If you weigh more than 100 kg, you will find it difficult to do even one such exercise. In this case, do what you can, and you will see that, gradually losing weight through diet, you will be able to reach one, then two, three or more squats a day. When you do a series of 15 squats, you’ll already be close to your optimal weight.
Don’t forget to add one approach every day. After reaching a series of 15 exercises, aim for 30, but don’t worry – you have time. When you reach 30, you will feel that you have found more elastic hips, while 8 muscle bundles will continue to work, gradually burning calories day and night.
Exercise No. 4 - for the hands
The female hand is a very sensitive indicator of overweight and skin condition. There is symmetry in the distribution of cellulite on the hips and arms. Most women with cellulite on their hips also have very powerful hands. They lose fat more easily in the hands than the hips. Because of this, their thinned hands of its implementation lose their tone and become flabby and, women experience this very hard. There are not many solutions in this area - surgery is contraindicated, as it leaves too many scars. But there is a huge choice of physical exercises. I chose one of them and offered it to you. This exercise is my favorite because it is simple and effective.
This exercise has the advantage of making two muscles work: the biceps on the front of the arm and the triceps on the back, in order to strengthen the muscles and tighten the skin in the fleshy part of the arm.
Starting position - take a 1.5-liter water bottle or one dumbbell of the same weight.
1. Bend your hand with dumbbells or a bottle until the dumbbell is near your shoulders. Start with the palm facing inside. As you lift the dumbbell, turn your hand so that the palm is facing upwards.
2. Slowly lower the dumbbell and repeat.
This exercise should be performed 15 times for each hand to achieve the growth of sufficient muscle mass and get rid of sagging skin. Try to reach the limit of your abilities and, if you feel capable, boldly go on. When you make 15 movements for each hand daily for a week, try to perform the series 20 times, a week later – already 25 to achieve 30 movements at the end of the first month. On the other hand, remember that it takes 6 months for the skin of a thinner person before it tightens again, so do not expect miracles right away.
SUMMARY
1) Keep in mind that walking just 20 minutes a day will speed up weight loss and give you the incentive to keep going.
2) It is especially important to include walking during the weight consolidation stage, when the risk of plateau effect is very high, since the introduction of physical activity will give you additional reserves for burning calories.
(3) Enter the 4 simple exercises you learned about in this chapter, and you will quickly get not only your ideal weight, but also elastic hips, buttocks and slender hands. published
P.S. And remember, just by changing your consciousness – together we change the world!
Source: //www.diets.ru/article/196498/
Doctor. Pierre Ducan French nutritionist, author of 19 books, including the famous bestseller “I can not lose weight” in which he, already known in France as a specialist, summed up the results of his many years of practice and detailed the theory of his system. This book has sold around the world, in more than 10 million copies, but it has only now reached Russia. Chapter from the book "I can not lose weight":
4 Key Exercises for a Weaker Organism
Too much choice makes it difficult to choose
Throughout my medical practice, I have become convinced that reliable, authoritative, yet simple and specific instructions, without ambiguity, improve control and facilitate compliance. Therefore, I selected 4 effective exercises that are most adapted to solve the following problems:
- Weight loss by the widest range of muscle sectors and the intensity of calorie burning due to their work.
- How to prevent skin sagging after weight loss, Since many patients who have lost weight often complain of sagging and flabby skin in the abdomen, hands, buttocks and thighs.
With a weight loss of 8 kg, a competition begins between burning fat and contracting skin. Indeed, fat melts faster than the skin can tighten, and there is not a very attractive picture. This problem is more common in areas where the skin is thinner.
There are 4 problem areas that women complain about most often (loss of elasticity and excess skin):
- abdominal area (fragile hanging stomach). When you lose weight, the loss of weight and adipose tissue affects both the outside of the fat directly under the skin and the inside surrounding the muscles. When the fat goes away, the muscles are less tense, and as a result, the skin on the stomach becomes sluggish and flabby, and the stomach itself is issued a little forward. And when the external fat melts, it is the skin that suffers, losing its elasticity and elasticity. After losing weight, the skin recovers, but very slowly, it takes 6 months to reach its best tone. There is no need to hope for rapid improvement, and there is no need to do anything radical. As for the abdomen, slightly outstanding forward, this is due to the weakening of the muscle wall. To tone it and again find a flat and muscular stomach, you need to work on the abdominal muscles, pumping the press.
- hands. It is women with large, large hands who complain of their softening during weight loss. After losing weight, the hands become less voluminous and the skin on them sags.
- slack and loose buttocks. A citizen leading a sedentary life, losing weight, very quickly loses a fat pillow of buttock muscles. As a result, he acquires soft and sagging buttocks, which deprive him of sexual attractiveness;
- relaxed hips. This applies mainly to women, whose excess weight is concentrated mainly in the lower body, in the hips and knees. When weight loss is significant, thinning hips are less resilient, the same can be said about the skin.
I started this exercise for myself and have been using it for 20 years. For the past 3 years, I have been prescribing it to my patients, most of whom have already taken it. Besides walking, you have only one mandatory exercise to do, and I urge you to include it in your daily routine. Why? Because it is simple and easy to execute. This makes it very easy to incorporate it into everyday life. Short and fast, it can be performed in bed in the morning after waking up or in the evening before going to bed, it allows you to use a very wide range of muscle groups: abdominal press, hips and hands.
The starting position is lying in bed after waking up or breakfast. Use a roller or pillow to create a comfortable slope. Lie on your back with this roller under your torso.
1. Bend your knees, lift them up, and hold your hands at your knees, supporting them.
2. In this position, bring the torso to a vertical position with the abdominal press, without using your hands.
3. Then descend on a pillow or roller. Repeat this exercise 15 times without using your hands.
4. Do another 15 times by straining your biceps.
That's 30 times. In the evening, repeat the same series - it will give you 60 movements, and from the first day you will gain the basis of the stability of your abdominal wall and your biceps.
Every day, try to do a little more by adding 1-2 movements to the abdominal press and hands in the morning and the same amount in the evening, that is 31 + 31 on day 2, 32 + 32 on day 3 and 36 + 36 at the end of the first week.
The goal is to reach 70+70 by the end of the first month and eventually reach 100 in the morning and 100 in the evening. By this point, 200 repetitions will only take 3 minutes of your time. You can see for yourself that this is not a very burdensome activity.
You will understand how effective this activity is, considering your stomach in a month, which instead of flabby and bulging will become elastic and flat.
Exercise No. 2 - for the gluteal muscles
This exercise has become another of my reflexes, which I also do every day immediately after the first one, in bed after waking up, it is a logical addition to the first one. It activates not only the posterior muscles of the thighs, but also the femo-buttock muscles, as well as the muscles of the hands.
Starting position - take a roller or pillow, lying on it, place tense hands along the body on the bed.
1. Bend your knees. Put your feet and knees together. When exhaling, raise your hips upwards to form a bridge. The body in the bridge should form a straight line.
2. Hold in this position for a few seconds, lifting the buttocks up.
3. Then descend to the starting position to rise again quickly and take the same position, trying to make the bridge straight. Repeat the exercise 30 times.
Repeat these exercises in the evening while you go to bed. This will add 60 more exercises per day, which means no more than 1.5 minutes. If you are not able to perform these 30 exercises, then you have a very heavy pelvis and insufficient muscle base, atrophied by a sedentary lifestyle. In this case, do not worry: reduce the number of movements and know that these muscles will adapt over time and you will be able to do the exercise properly. Try to do at least 10 exercises in the morning and evening, as you really need it. Then, as with the previous exercise, try adding one approach each day to one day reach 100 in the morning and 100 in the evening. At this stage, you will find that your torso and pelvis that have lost weight will gain elasticity.
Exercise No. 3 - for the hips
This exercise is of dual interest, as it consumes the most calories and mobilizes the largest, quadriceps muscle, which, as its name indicates, consists of four muscle bundles. On the other hand, cellulite most often appears above this muscle, and even the slightest weight loss can easily reduce it. The goal of this exercise is to burn calories at the same time and gain firm and elastic muscles after losing weight. It involves all the muscles of the hips, which is very much for one exercise.
Stand on your feet, if possible, in front of a mirror.
1. Clutch the edge of the table or washbasin, slightly spread your legs and spread your shoulders.
2. Slowly start squatting, bending your legs until your buttocks touch your heels.
3. Then move to the starting position.
This is a difficult exercise, but extremely effective. It depends on your weight, its localization and the degree of your fitness. If you weigh more than 100 kg, you will find it difficult to do even one such exercise. In this case, do what you can, and you will see that, gradually losing weight through diet, you will be able to reach one, then two, three or more squats a day. When you do a series of 15 squats, you’ll already be close to your optimal weight.
Don’t forget to add one approach every day. After reaching a series of 15 exercises, aim for 30, but don’t worry – you have time. When you reach 30, you will feel that you have found more elastic hips, while 8 muscle bundles will continue to work, gradually burning calories day and night.
Exercise No. 4 - for the hands
The female hand is a very sensitive indicator of overweight and skin condition. There is symmetry in the distribution of cellulite on the hips and arms. Most women with cellulite on their hips also have very powerful hands. They lose fat more easily in the hands than the hips. Because of this, their thinned hands of its implementation lose their tone and become flabby and, women experience this very hard. There are not many solutions in this area - surgery is contraindicated, as it leaves too many scars. But there is a huge choice of physical exercises. I chose one of them and offered it to you. This exercise is my favorite because it is simple and effective.
This exercise has the advantage of making two muscles work: the biceps on the front of the arm and the triceps on the back, in order to strengthen the muscles and tighten the skin in the fleshy part of the arm.
Starting position - take a 1.5-liter water bottle or one dumbbell of the same weight.
1. Bend your hand with dumbbells or a bottle until the dumbbell is near your shoulders. Start with the palm facing inside. As you lift the dumbbell, turn your hand so that the palm is facing upwards.
2. Slowly lower the dumbbell and repeat.
This exercise should be performed 15 times for each hand to achieve the growth of sufficient muscle mass and get rid of sagging skin. Try to reach the limit of your abilities and, if you feel capable, boldly go on. When you make 15 movements for each hand daily for a week, try to perform the series 20 times, a week later – already 25 to achieve 30 movements at the end of the first month. On the other hand, remember that it takes 6 months for the skin of a thinner person before it tightens again, so do not expect miracles right away.
SUMMARY
1) Keep in mind that walking just 20 minutes a day will speed up weight loss and give you the incentive to keep going.
2) It is especially important to include walking during the weight consolidation stage, when the risk of plateau effect is very high, since the introduction of physical activity will give you additional reserves for burning calories.
(3) Enter the 4 simple exercises you learned about in this chapter, and you will quickly get not only your ideal weight, but also elastic hips, buttocks and slender hands. published
P.S. And remember, just by changing your consciousness – together we change the world!
Source: //www.diets.ru/article/196498/
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