Cardio exercises without equipment

Cardio exercises without equipment - is not only walking, jogging and dancing. If you need to lose weight and tighten the muscles use more intense movement. Our complex consists of exercises that simultaneously involve the maximum number of muscles, give a strain on the cardiovascular system and burn fat.

In just 15 minutes a "charging" you get rid of about 130 kcal. Do not forget to wear shoes to protect the ankle from injury, and can begin their studies at any time, anywhere.

Cardio exercises without equipment: a set of

Warm up: 3 minutes walk to the usual room, one minute walk from the high knee lifting, 10 squats, lunges with each leg and the body tilts forward and sideways.
After the warm-up exercises, repeat one after another without rest, do 1-2 cycles.

Exercise 1. Jumping "pendulum"

Stand up straight, pull your abs and bring the scapula to the spine. This - the starting position for all movements. Rise on your toes and easily jump of 2-3. Used to? Increase range of motion so that the hips move like a pendulum from side to side, twist waist, just jump from side to side. The hands may be in the emphasis on the waist, can be bent in the "boxing protection" in front of chest. Repeat jumping for a minute.

Exercise 2. Lunge forward with a bang

Step right foot forward and drop down in the attack, the left foot on tiptoes. A quick powerful motion output body to its original position, lifting his left leg, put it forward stroke, keeping the balance. In order not to "wobble" and do not support, strained, spread his hands apart and further retract the press. Perform for 30 seconds with each leg in the maximum possible speed.

Exercise 3. Planck equation with a jump

Follow the slope of the forward, lower your palms on the floor, quickly striding "in hand" until the body will be parallel to the floor and your feet - standing on tiptoes. Immediately jump from this position with both feet forward to the hands and straighten up. "Advanced" athletes can perform at the same time with a slight rise of a jump or push-ups in the position bar, and then jump. The maximum number of repetitions for a minute.

Exercise 4. Curl Standing

Pull your hands above your head, feet hip-width apart. At the same time do the lift right leg straight up parallel with the floor and lowering the body to the same line. Try to bend at the waist, and do not round your back. For 30 seconds on each leg.

Exercise 5. Jumping

Fall to very low squat so that your hands can touch the floor. From this position jump up sharply, while spreading out his arms and legs. Your body will look like a star at the end point exercise. Quickly perform a squat and repeat the exercise for one minute.

Repeat this set 2-3 times a week, add it like a low-intensity cardio walking or light jogging, and, optionally, strength training and you will notice a change by the end of the first month of employment. Good luck!

Scales

Today, many people tend to maintain their normal weight. Just try to change this parameter allows scales, which may be mechanical or electronic. On the advantages and disadvantages of these models describe our article.

Mechanical scales - the advantages and disadvantages

The operating principle of the mechanical floor scale is based on a special spring, located under the platform. Becoming a platform, we provide the pressure on the spring, which is connected with an arrow, which, moving on the scale indicates the weight. The average error of mechanical scales ranges from 0.5-1 kg. The advantages of mechanical floor scales are:

- Low cost;
- Ease of use;
- Durability;
- The ability to weigh the b? Lshy compared with electronic models of weight;
- Lack of power.

The disadvantages are:

- The inability to keep track of weight changes in the automatic mode;
- Low accuracy;
- Lack of control of the ratio of muscle and adipose tissue.

Electronic scales - the advantages and disadvantages

Electronic scales are similar in operating principle, but in the spring acts as a sensor made of an elastic material. It is associated with the element that transforms the data into an electronic signal (these readings will eventually appear on the screen). In the expensive models, provided the memory, which stores the results of the weighings. The most modern and expensive models are equipped with special sensors and compact computer. On the basis of sensor data transmitted computer gives the user information about the ratio of fat, muscle and bone tissue. The average error of electronic scales of 100-300, the

The advantages of electronic floor scales are:

- Accuracy of measurements;
- A wide range of data;
- Modern design.

The disadvantages are:

- Risk of damage to electronics;
- Relatively low weight bracket;
- Binding to a power supply;
- High cost models.

The right choice

As the above data you yourself can judge whether to purchase a particular model - it all depends on personal needs and financial capabilities. Experts also recommend you to acquire cutting-edge balance only if there is an urgent need to control many aspects of his body, but in other cases you can use the models in an affordable price range.

Diet by Natalia Podolsky

Natalie Podolsky - known pop singer and a graduate of "American Idol." She represented Russia at the Eurovision Song Contest in 2005, and at about the same period in her life came Vladimir Presnyakov. In 2010, the couple legalized their relationship, and in the autumn of this year, Natalia and Vladimir waiting for completion of the family.

It is possible that after giving birth and there will be branded diet Natalia Podolsk, but so far our heroine rejects the relation to any special methods of losing weight.

Diet for a beloved husband

Whatever it was, but the diet in the life of a star is still present, although it appeared only because of her husband Podolsk - Vladimir Presnyakov. The popular singer in his time fairly recovered, which led to dissatisfaction with an elegant wife. To return to my old favorite shape, Podolsky at the family council discussed the new menu. For the sake of solidarity with Vladimir and Natalia refused to ketchup, fatty sauces and dressings, as well as a high-fat dairy products, meats and canned goods. Star couple brought to the forefront of herbal products, seafood, eggs and low-fat cheeses. The breakfast was served porridge (preferably buckwheat). Periodically, Natalia indulge her husband's chicken baked in the oven, stuffed with prunes, but as a garnish for this dish takes quite calorie fresh vegetables and boiled cabbage. Such a scheme has brought remarkable fruits of power - not only lost Presnyakov, which actually meant a diet, but Natalie does not need to be adjusted figures (from the appearance of extra pounds our heroine save the "right" genes).

Star habits

Outside the forced diet Natalia refuses any way to cut your diet - there is no need. Our heroine is an active concert schedule, so the extra calories diverge quickly and without residue. Natalie laughed and said that her only diet is a meal later.

Natalie Podolsky and Sports

Natalia says that even in the morning exercises its "kick" is impossible. The star can not tolerate active sessions in the gym and do not hide it. But nevertheless confess - eventually it will have to ponder this question, as the years go by, and their food preferences, Natalia does not want to give up.

As already mentioned, it is possible we would still be able to get acquainted with the diet by Natalia Podolsky, because soon the star will become a mother, and this happy period, as is known, is usually marked by the appearance of excess weight. In the meantime, be pleased that a simple and effective menu of the family diet.

The simulator klaymbing

The simulator simulates the natural movements klaymbing man who climbs the ladder. In just one hour you can get rid of 1000 calories, strengthen your abdominal muscles, hips and buttocks, and to prevent cellulite. Today, these machines are available for a home gym, and still they can be found in any major Cardio Club. Should I "change" treadmill with klaymbingom?

The simulator klaymbing: advantages and disadvantages

In this machine a lot of advantages, especially for girls losing weight:
• Extremely high consumption of calories without jumping movements and percussion;
• The "ladder" can go even people with a BMI above 30, as the load on the joints sparing;
• Deleted the risk of falls due to convenient handrails;
• You can adjust the load so that the training will be effective for both the novice and professional athletes;
• The simulator loads not only the muscles of the front and back of the thigh, but the "stubborn" inner thigh muscles;
• Training in klaymbinge perfect "lifts" the gluteal muscles, making your rear elastic;
• During the walk are actively involved in the work of the transverse abdominal muscles, which depends on the tone of the waist;
• Is about 10-20 minutes to burn a significant amount of calories;
• The simulator allows you to significantly speed up your metabolism at rest. According to the company TopFit increased rate of metabolism persists for 10-12 hours, whereas after running all the "calm down" after 1-2 hours.

Disadvantages klaymbinga not so numerous:

• There is a risk of overtraining, if you work every day for over an hour in the same mode;
• The simulator takes a lot of space at home, build it itself does not work, you need to order a delivery, complete with professional services for the assembly;
• Do not train without the permission of your doctor if you have varicose veins, leg joint damage and chronic diseases of the cardiovascular system
Exercise for weight loss in klaymbinge

You should stick to the plan - two long-cardio, and 2 short interval training. For "long" training, you can choose obychnyystepper or track. If you decide to do all four classes in klaymbinge observe mode:

• The first training session - warm up 5 minutes on low speed for 30 minutes at a moderate speed, hitch-five minutes, stretching the legs and back;
• The second training session - warm up 5 minutes on low speed, then 1 minute at a very high speed, 4 minutes at a moderate pace, repeat 3 times, 3-4 minutes cooling down, stretching;
• Third-workout warm-up 5 minutes on low speed for 10 minutes with average speed, 5 minutes, reverse, backwards, 5 minutes cooling down, stretching;
• Fourth training - workout 5 minutes, then 3 minutes at high speed klaymbinge, 30 simple squats on the floor without complication, in 3 minutes Climber, 30 seconds in the rack position slats, 3 minutes in the simulator, 30 push-ups based on your toes or knees, depending on your form, and 10 minutes of peaceful walk in the simulator.

Injuries in the "fitness club house"

Diet for injuries in fitness - not uncommon. However, if your goal - to lose weight and improve their health, they absolutely have no place in the plan. It often happens that home exercise equipment such as hoops or roller to press no one takes seriously. And the pain arising after employment with training, too few associates. The unpalatable truth is opened, usually at the reception of the surgeon.

Is it possible to train itself at home and avoid injury? Of course, yes, the main thing - to follow the simple rules.

Injuries and home video programs

First of all, from the improper use of the video affects the spine, knees, hips and ankles. Girls make the same mistake - ignore sneakers. Only athletic shoes for aerobics can record high quality foot and "absorb" most of the shock from the jumps, which are practiced in the home "videotaybo", and most of interval training for weight loss.

You can do without shoes, but if you do Callanetics, yoga, Pilates and Body flex. But here lies in wait for another attack, lumbar sprain, or even the displacement of the vertebrae. And all this is due to a combination of excessive zeal athletes and slippery towel or rug on the floor. Buy a rubber mat for fitness or a special yoga mat, a suitable model can be found for $ 10

Injuries and popular fitness equipment

It is believed that the simulator is safer than a hoop for the waist do not find it. In fact, it all depends on the model. Plastic "circles" of our childhood do not cause harm, but the metal hoops and collars can cause microbleeds in the abdominal cavity. If you need a massage so the hoop, try to avoid plastic hula hupom with special nozzles. Turn the metal ring should only be those who have well-developed press, it was he, and not "fat" and will protect your organs from injury. In addition, the hoops "do the body," some people manage to achieve a displacement of the vertebrae in the lumbar spine. To avoid this, you must control the movement of the hips and swing them from side to side with a large amplitude in the rotation.

Home mini-stepper can cause ankle injury, but only if you do not fit the size of the pedals. Owners of fine size 35 feet to control the position of the body, using the support hand, since the very first time just a "slip" with the stepper. Everyone else should strictly control the position of the knees and not "bend" them back so as not to overload the joints. Your knees should be slightly bent and soft run-time steps.

Trailer for the press should be used very carefully. If you are a beginner, it is possible that the movie "roll out" from your hands, and you yourself will fall forward and hit the floor of the jaw. It is best to begin training in the "kneeling" and not be distracted, laminating a shell back and forth. In order to move is safe, you can do exercise at the wall - at an extreme point you touch the roller bearing.

Home exercise bike can be "guilty" in the knee injuries, and all that - due to improperly matched the height of the seat. Bend your leg at a right angle, let the thigh will be parallel to the floor. It is at this altitude and the seat should be located. Too low landing overloads the knees, causing the characteristic pain.

Diet for psoriasis

Diskineziya characterized by a combination of certain intestinal disorders that occur as a result of disturbances in motor function of the intestine. Diet for psoriasis can organize the work of the digestive organs.

Key recommendations for diet dyskinesia

With this disease it is recommended to use the products, boiled in water or steamed. To normalize bowel motor function requires herbal products to stimulate emptying. It is worth remembering that certain fruits and vegetables can cause fermentation in the gut, that this disease is absolutely unacceptable - the range of products must be chosen with this in mind the comments (fermentation cause legumes, cabbage, etc.).

The diet includes vegetables: beets, carrots, cauliflower, tomatoes, squash, green leaf lettuce. Eat this food can be as raw, and after gentle heat treatment. Permissible to use bread from wheat flour (wheat or rye). Of the cereals preferably buckwheat, barley and oats. Porridge should be prepared in water and in the preparation of soups is permissible to use weak broth and vegetable broth. Fish and meat are low-fat varieties are also included in the diet of the diet - they can be boiled, baked, stewed, steamed. With good tolerance of a protein food is recommended to use the eggs, cooked soft-boiled. Patients on a regular basis is highly desirable to drink freshly made juices and dairy products, and include in the diet of vegetable oil, bran, dried fruits (figs, prunes, apricots, figs). Brings relief to cool food.

To be deleted:

• Turnips, radishes, garlic, onions, mushrooms, radishes and other vegetables that contain essential oils
• Bread of flour
• Sweets
• Fatty meats, poultry and fish
• Smoked, pickled vegetables, pickles, hot spices
• Tightly sealed coffee and tea

Limitation shall be:

• Semolina and rice cereal
• Pasta
• Potatoes

Sample menu diet for diskinezii

• First breakfast: fresh homemade cottage cheese and salad, seasoned with vegetable oil, as well as poorly brewed tea with milk
• Snack: Fruit Juice
• Lunch: vegetable soup assembly, a portion of steamed beets with a piece of boiled meat, and stewed fruit
• Snack: A decoction of the hips
• Dinner: vegetable stew with a piece of steamed fish and weak tea
• Shortly before sleep: a decoction of rose hips

In addition to the menu:

• Bran Finisher bread (150 g)
• Sugar - 25-30 g
• Vegetable oil - 10 g

Diet for psoriasis will smooth out the unpleasant symptoms of the disease (for accurate advice should consult your doctor).

The diet in the treatment of joint

Inflammatory and degenerative joint diseases (arthritis, periarthritis, polyarthritis, osteochondrosis, arthrosis), today it is not uncommon. As a result of the above problems the person actually becomes invalid. The treatment is used not only different drugs and ointments - crucial explicit change of diet. What is the diet in the treatment of joint, our article will tell.

Diet in inflammatory joint diseases

With the development of inflammatory processes in the body accumulates harmful products of metabolism. For their removal outside experts recommend eating a lot of liquid (if there is a tendency to edema, the doctor usually appoints diuretic drugs of natural origin - fruit drinks, herbal teas). The basis of the diet are:

• Fresh fruits and vegetables (with some exceptions)
• Protein foods (the preference for the rabbit, chicken and fish)
• Domestic Cheeses
• Fermented beverages and foods

Restrictions are imposed on the following products:

• Whole milk
• Tomatoes, peppers, cabbage and onions
• Spices.
• Acidic varieties of fruits and juices are
• The meat of large animals (beef, lamb, pork)

Diet in diseases of the joints dystrophic

This diet is aimed at reducing body weight by restricting intake of simple carbohydrates and fats. The basis of the diet are:

• Fruits and vegetables are fresh or cooked (baked, stewed, steamed)
• Greens (especially parsley)
• Meat, fish and lean poultry species (pork, beef and lamb can be eaten in moderation, and then only after consultation with the doctor)
• Dairy products
• Pine nuts and almonds
• Dried fruits
• Flakes

Cautions

During the period of exacerbation of diet in diseases of the joints requires a complete rejection of meat, fish and poultry, as well as strong broth (meat, fish, mushroom). After the abatement of negative symptoms of the disease, these new products are introduced into the diet, but not more than 3 times per week (meat, fish and poultry consumed largely in boiled form). It is advisable every 2-3 days to arrange for unloading of plant or dairy products.

The amount of salt in diseases of the joints is reduced to a minimum. Prescribed by a physician is recommended to drink mineral water, fruit drinks, fruit drinks and teas. Experts suggest patients drink 250 ml of liquid before eating - the total amount of liquid reaches 2 or 3 liters a day.

Preparation of diet in the treatment of joints is to trust your doctor, who will take into account the patient's condition and the presence of concomitant diseases.