What should always be in the kitchen of those who lose weight. Do you want to eat to your heart's content, get all the necessary nutrients and at the same time not go over the calories? Be sure to include them in your diet. There are eggs, fatty fish, vegetables, nuts, chicken, cottage cheese, fruits, oatmeal and other cereals, cheese.
For classes you will need:
rug;
sports uniform and sneakers;
jump rope;
a pair of dumbbells;
fitness tapes for exercise.
First: warm-up and cardio, jumping rope, Jumping Jack, walking on the stairs. Second: exercises for the arms, back and chest, Extension of the forearm from sagging of the upper part of the arms, Exercise "shuttle" for the back, Push-ups with arms wide apart for the chest. Third: exercises for legs and buttocks, Deadlift, Squat with leg swing to the side. Fourth: exercises for the abdomen and core muscles, straight plank, lateral plank, vacuum, press shuttle.
How long after eating can you train?
At least after 2-3 hours.
How often should you train?
3-4 times a week.
How long should training last?
The optimal duration is 30-45 minutes.
How long will the result be noticeable?
With regular exercises, the muscles will tone up in a couple of months, and noticeable improvements in body contours will appear in 4-6 months.
How to increase the effect of training?
Avoid foods with a high glycemic index (fast food, flour, sweets, refined cereals), eat small portions 4-5 times a day.
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Відповідь:
What should always be in the kitchen of those who lose weight. Do you want to eat to your heart's content, get all the necessary nutrients and at the same time not go over the calories? Be sure to include them in your diet. There are eggs, fatty fish, vegetables, nuts, chicken, cottage cheese, fruits, oatmeal and other cereals, cheese.
For classes you will need:
rug;
sports uniform and sneakers;
jump rope;
a pair of dumbbells;
fitness tapes for exercise.
First: warm-up and cardio, jumping rope, Jumping Jack, walking on the stairs. Second: exercises for the arms, back and chest, Extension of the forearm from sagging of the upper part of the arms, Exercise "shuttle" for the back, Push-ups with arms wide apart for the chest. Third: exercises for legs and buttocks, Deadlift, Squat with leg swing to the side. Fourth: exercises for the abdomen and core muscles, straight plank, lateral plank, vacuum, press shuttle.
How long after eating can you train?
At least after 2-3 hours.
How often should you train?
3-4 times a week.
How long should training last?
The optimal duration is 30-45 minutes.
How long will the result be noticeable?
With regular exercises, the muscles will tone up in a couple of months, and noticeable improvements in body contours will appear in 4-6 months.
How to increase the effect of training?
Avoid foods with a high glycemic index (fast food, flour, sweets, refined cereals), eat small portions 4-5 times a day.
Якщо не важко познач як найкращу відповідь : )
Тобі легко, мені приємно.