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02 2021
Polyglot 84. .. |
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Polyglot 84. Elena always in form ! : |
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Polyglot 84. Elena always in form .Bizeps.German |
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Nimm alles, was eine Last in deine Hände gibt, und hebe es einfach an und beuge deine Arme an den Ellbogen. Halten Sie Ihren Rücken gerade, Ihre Ellbogen sollten gegen Ihren Oberkörper gedrückt bleiben, das heißt, Sie sollten nicht hin und her gehen, und Sie werden fühlen, dass selbst ein kleines Gewicht nach 10 Mal schwer zu heben ist. Führen Sie die Übung 12-15 Mal pro Ansatz durch, machen Sie 3-4 Ansätze. Wenn Sie das Gefühl haben, dass Sie die Übung leicht bewältigen können, ist es an der Zeit, die Belastung zu erhöhen.
Stecken Sie Ihren Rücken an die Wand und beugen Sie Ihre Beine an den Knien, als ob Sie sich hinsetzen würden. Die Übung wird entsprechend der Art der Bar durchgeführt.
Führen Sie die Übung wie im Bild gezeigt durch und versuchen Sie, die Übung 20-30 Mal in voller Amplitude durchzuführen. Die beste Übung an den Waden, der einzige Nachteil - es ist schwierig, die Belastung zu erhöhen.
Die beste Übung an den Beinen, trainiert perfekt die Hüften und das Gesäß. Kniebeuge sollte so sein, dass der Winkel der Hüfte und des Knies etwas weniger als 90 Grad beträgt, das Gesäß zurückziehen, als ob Sie auf einer Bank sitzen würden, stellen Sie sicher, dass die Knie nicht viel für die Socken ausgehen. Führen Sie die Übung 12-15 Mal pro Ansatz durch, machen Sie 3-4 Ansätze. Wenn Sie das Gefühl haben, dass Sie mit Leichtigkeit zurechtkommen, dann ist es an der Zeit, die Belastung zu erhöhen, indem Sie etwas Schweres auf Ihren Nacken werfen.
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Polyglot 84.Helena.IMMER IN FORM!16 Simple Exercises That Will Get Your Body in Order |
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Sports and an active lifestyle is the way to health and longevity, but with the development of technology and mobile communications, the "bustle" is twice as fast so it is simply impossible to have time for everything. Work, favorite hobby, rest, food, among a series of endless activities it is very difficult to find a window for sports, but there is a way out even from this situation.
We bring to your attention 16 simple but effective exercises that will help to put your body in order, as well as save money and time. Important: there is nothing better than the gym and activity in the air, but if there is no time for this or other reasons interfere with you, then these tips will suit you more than ever by the way.
Alternately raise your legs bending them at the knees, the most important thing in this exercise is activity and full amplitude, that is, to kick your knees will be a simple loss of time.
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A wonderful exercise on the triceps, the elasticity and size of which will help to somehow smooth the dangling skin on the hands. To weight the load, you can put your feet on the second chair, and if this is not enough with time, then you can put additional weights on your hips. Perform the exercise 12-15 times per approach, do 3-4 approaches. If you feel that you can easily cope, then it's time to increase the load.
Just lie down on the floor, grab your hands by the ankles and try to raise your pelvis as high as possible. You will feel your buttocks tense. Exercise you can improve by trying to strain your buttocks at the top point.
A more simplified version of simple push-ups. Do the exercise 12-15 times per approach, do 3-4 approaches. If you feel that you are coping with ease, then it's time to increase the load. Remember, for faster achievement of excellent shape and more outstanding results in any exercise, a progression of loads is necessary.
Despite its simplicity, this is a complex exercise that even many long-time athletes can not do. Here the load is measured in time, the longer you stand, the more difficult. Set yourself the task of standing for a minute and strive for this result. Perform the exercise with a stopwatch, this will allow you to track your progress and increase the load, prolonging the time of the exercise. The most important thing is not to kick your ass and not to lower it very low.
The exercise is very similar to the bar, perfectly loads the press
For those who are too easy to do push-ups in a horizontal position or from the table, they can replace them with this exercise. For those who can hardly cope with push-ups in principle, it will be enough just to stand in this position for a while.
Lunges perfectly pump the buttocks. Perform the exercise 12-15 times per approach, do 3-4 approaches. If you feel that you are easily coping, then it's time to increase the load. Why just take weights in your hands, you can drink water bottles. Lunges are done alternately. Right leg forward - right leg back, left leg forward - left leg back, etc.
For this exercise, any object is perfect, not just kettlebells. A great exercise for the triceps. Do the exercise 12-15 times per approach, do 3-4 approaches. If you feel that you are coping with ease, then it's time to increase the load.
Good exercise for the buttocks. Tested ;)
Twisting should be performed in an incomplete amplitude and the press during the exercise should "burn", if this does not happen, then you are not venturing well. The press loads well.
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Polyglot 84. : 20 , . |
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Personal comments on my writings.
Personal University of Self-Development:
1. 131 , , .
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Polyglot 84.Miroslava.USEFUL TIPS.10 bad culinary habits that are still passed down from generation to generation |
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Personal University of Self-Development
Personal comments on my writings.
1. Today we have the 131st Day of
Life. ( 84).
2. We write our own thoughts in Russian language.
3.We are glad, we can do it.
4. August 10, 2021 we wrote 6 articles on the birthday, but never received a response....
for our heartfelt congratulations.
5. This Lecture was taken in English from Miroslava.
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Recipes, habits and culinary tricks are often passed down from generation to generation. Mothers keep notebooks with advice from grandmothers, and later - share them with their own daughters. Such continuity is wonderful, but you should always remember that it can all become obsolete.
And the actions that we perform on the machine can bring not benefit, but harm. More information about what habitual techniques adversely affect health - in the article.
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Polyglot 84.Helena.Why during a protein diet you need to eat a lot of vegetables |
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Personal comments on my writings.
Personal University of Self-Development
1.
Protein diet for every day does not need any special products, does not cause hunger and does not require special efforts. Of course, it can be called somewhat monotonous, but the main products can be combined, so that they do not bother.
Protein diet for every day
The complexity of
protein
absorption Protein digestion takes a lot of energy, since the breakdown of complex protein compounds is long (up to 9 hours) and energy-intensive process. One gram of protein contains 4 kilocalories, but almost 30% of this energy is spent on digestion and absorption.
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Polyglot 84.15 , 40 |
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Polyglot 84.Helena.ALWAYS IN SHAPE!Morning exercises after 60 years for every day: 20 exercises standing |
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Intense physical activity for the elderly is not recommended. However, it is extremely necessary to maintain the body in good shape. To do this, you can do a warm-up after waking up. This will have a positive effect on overall health, strengthen the joints of the legs and hands, raise the tone of the muscles, adjust the work of the heart with the vessels.
We offer you to take advantage of our option of morning exercises after 60 years, which consists of two rounds, warm-up and main. The exercises are simple and suitable for everyone.
What is the use of performing this charge:
The complex for warming up contains 10 exercises to warm up the muscles. Includes the whole body: neck, shoulders and arms, back, chest, abdomen, buttocks and legs. It is useful to perform this set of movements also for joints, spine, ligaments, because it is their mobility and elasticity that decrease in the elderly. The first round of charging consists of different tilts, swings, mixes and wiring, lifts. The initial posture of physical exercises after 60 years will be just standing or at the support.
Stand up straight, putting your feet steadily. Complement this rack with a straight body, hands along the sides. Start from the accepted position to perform the main movement: raise the shoulders as high as possible, trying to pull them under the level of the ears. Then lower, repeat. Do not squeeze the neck. The muscles of the upper part of the body are included at the maximum: trapezoid, deltas. The department of the collar zone relaxes, blood circulation to the head is adjusted.
How much to perform: 8-12 repetitions.
Keep the position in the usual rack, feet shoulder width, in the body keep one line. Straighten your arms clearly on the sides. Open the chest, do not strain the upper torso. Now connect your hands in front of you, the hands will need to be locked, stretch and round your back slightly. Then, on exhalation, return to the place, spread your hands behind the body. In the morning exercises after 60 years, the clamps of the chest zone are removed, posture improves, arms, shoulders, back are warmed up.
How much to perform: 8-12 repetitions.
Leave your legs shoulder width apart, lower your arms freely down, along the body. Set a single straight line in the back, look forward. From this position, perform the main movement: lean to the right, lowering your right hand along the side surface of the body and raising the left. Do not fill the body back and forth. Stand back, repeat to the left. Tilts gently stretch the muscles along the sideline, stretch the spine, increase its flexibility, relax the back.
How much to perform: 10-14 slopes total.
Stay in a regular stand with your feet shoulder width apart. Put your hands behind your head, clutching your hands in a lock and spreading your elbows to the sides. Keep your back straight. Perform the exercise: start bending your neck and tilting your head down, rounding the top of the body and bringing your elbows in front of your face. Go back, repeat. The trapezius muscle with the collar zone is perfectly warmed up, the spine is stretched, clamps are removed, the neck relaxes.
How much to perform: 8-12 repetitions.
Keep the stand from the previous exercise, feet shoulder width apart. In a single line, keep the body. Straighten your hands freely along the sides, unfolding the hands with your palms away from you. From this position, proceed to the main movement: start taking your hands forward together, and then back. It turns out to be a mahi. Raise low, observe the average amplitude. In the exercise, almost all the muscles of the arms, shoulders and back are toned, in the morning exercises after 60 years necessarily.
How much to perform: 12-16 swings with your hands.
Place your feet wider, about two shoulder widths. Then place your hands around your waist. Straighten your back, look forward. Start doing the main element smoothly, without sudden movements: first circular rotations with the pelvis to the right, and then to the left. Try to keep the maximum amplitude without whiking the body. Physical exercise after 60 years will be useful, as the lumbar spine with hip joints is warmed up, and internal organs are massaged.
How much to perform: 6-8 rotations in one direction, then the same amount in the other direction.
On your right side, stand near the support. Place your near hand on a chair. Place the second one at the waist. In the case, set a flat line. Alternately start on exhalation to do swings straight legs forward, do not raise them too high. The angles between the shins and feet are 90 degrees. Do not move sharply, do not rush. In terms of effectiveness, one of the best exercises for the tone of the buttocks and thighs. Affect the swing on the lower back with the press. Useful for the musculoskeletal system.
How much to perform: 10-14 leg lifts in total.
Return to the usual stand, placing your feet to remove the width of the shoulder width, then bend on the sides of your hands, lowering the elbows just below the parallel, forearms point clearly upwards. The back is flat, the chest is pushed forward. From this position on exhalation, take your hands back a little behind the body, then bring them together in front of you, connecting your palms at chest level and squeezing them. In the morning exercises after 60 years, an exercise is added to strengthen the area between the shoulder blades, improve posture.
How much to perform: 8-12 repetitions.
Stand again near the support, only already face. Put your hands on a chair. A straight line in the back, the gaze is directed forward, the shoulders are straightened. On exhalation, swing with your right foot clearly to the side along a single plane with the body, put it in place. Then repeat with your left foot in the opposite direction. Keep the case static. Do not make sudden movements. The exercise will strengthen the muscles of the lower extremities, support the mobility of the hip joints.
How much to perform: 10-14 leg lifts in total.
Put your feet together, straighten your legs. Hands freely lower down in front of you. In the back, set a straight line and straighten your shoulders. On exhalation without jerks, run your hands over your head through the sides, stretch up, raise your feet on your toes. Performing this simple physical exercise after 60 years will increase the overall tone of the body, relax the muscles, strengthen the calves and spine.
How much to perform: 8-12 repetitions.
The second round of our morning exercises after 60 years includes more intense exercises that will strengthen muscles and joints, develop endurance, burn calories, wake up from sleep. For example, hip lifts, shins, steps to the sides, body turns, spreads and arm mixing. The lesson is carried out completely standing, perform exercises at a comfortable pace.
Stand up straight, put your feet next to it. Bend your hands on the sides. Start walking further in place, raising your hips high on exhalation and bringing your knees above the level of the pelvic bones. With your hands, work differently to the feet, as when running. Keep the body straight throughout the walk. Take your time, lifted one leg and put it back, then the second. Such physical exercise after 60 years will be a great way to increase endurance and strengthen the muscles of the legs, buttocks.
How much to perform: 16-20 knee lifts in total.
Make the distance between the feet wider, about one and a half shoulder widths, which will give the desired stability. Place your hands at the waist. The back is flat, the legs are straightened. Perform the main element: on exhalation, turn the body completely to the left at the same time as taking out the right hand in the same direction and then return to the starting position, repeat the turn to the right. The spine is strengthened, an effective way of pumping the muscles of the back and the press comes out of the exercise.
How much to perform: 10-14 turns in total.
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Polyglot 84.Helena.DIETS FROM ALL OVER THE WORLD.29 people who have found a reset button in their lives |
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Polyglot 84 The media learned about the suspension of the Ukrainian arbitrator, who sued Averina |
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Polyglot 84. 02.12.2020 . : 20 , |
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Polyglot 84.RELATIONS.Natalia.5 important points on which compromises in family life are impossible |
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You have to work on the relationship. But sometimes it initially does not make sense: you will work hard, get tired - and still get divorced (well, or the whole life will turn into one solid hard work).
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Polyglot 84.Natalia.What to do if your partner doesn't want sex |
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The degree of sexual desire in a couple does not always coincide. Relationship expert Susan Winter gives seven tips on how to behave in such a situation.
Desire comes and goes. For a while, you may be obsessed with sex and then find yourself cold to it. Your partner is not immune from the same. And that's okay.
However, when the chosen one or the chosen one loses the fuse, it is very difficult not to take it personally. But here it is important to remember: there are a lot of reasons why a person temporarily cools to physical intimacy, and it is necessary to support him at this moment.
Here's what to do if you find yourself in a similar situation.
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Polyglot 84.Miroslava.USEFUL TIPS.8 things to throw away without regret so that the house does not turn into a warehouse |
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