Official Telegram channel of the President of Ukrainewatch here
Channel location and language

all posts SPORTIFY

All About Fitness - All About Health ▸ Workouts ▸ Nutrition ▸ Tips ▸ Motivation ▸ Coaching advice 
2 841-2
~1 016
~0
35.71%
Telegram general rating
Globally
757 583place
of 5 372 480
In 
710place
of 1 745
Sports
|
710 of 1745
Healthy lifestyle
|
288 of 588
COMPONENTS.FILTER.SELECTED.CATEGORY: states
|
1 of 3
COMPONENTS.FILTER.SELECTED.CATEGORY: states
|
1 of 2
Posts archive
💥🔥Strengthening adductors will help turn on your lower abs (transverse abdominis). Strengthening hamstrings can help correct your posture and pull you out of an APT (anterior pelvic tilt). Also creates a nice shelf for the BOOTY to sit on💥🔥

948986214_274671338_1892759214265277_2651873279289243248_n.mp4

948986214_274840221_1133582984146755_450189856135017744_n.mp4

948986214_274786571_629842561412691_4035752290520412395_n.mp4

948986214_274849543_1029423530986150_8139945568135004000_n.mp4

948986214_274674335_1386890845089964_4682098115273473624_n.mp4

948986214_274601707_927340261313996_2975663327566920902_n.mp4

948986214_274647988_148592670941151_514793473104558233_n.mp4

948986214_274581059_736544423996470_4230346778914640451_n.mp4

725
5
💣Beautiful shoulders complex 🤩🔥💪🏾 ⠀ Workout 💣💪🏾💯 you will feel 🤪 3-4 sets 👌🏾 15-20 reps. I combined the shoulders with the training of the pectoral muscles. Ideally, finish the set with a few abdominal cardio exercises 👌🏾

948986214_216617565_556262832196020_1938737177530160290_n.mp4

948986214_215854179_343448087308473_5663538171115972269_n.mp4

948986214_215567648_347267357010716_702276328747877606_n.mp4

948986214_217365134_703414573788358_6024478759234537885_n.mp4

948986214_215560603_700100470797414_790386922153850348_n.mp4

948986214_216861923_355169745963501_5812015676565682011_n.mp4

781
8
Vegan Protein Burger 🍔 Ingredients: 1 cup textured vegetable protein (TVP) 1/2 cup cooked red kidney beans 3 tbsp oil 1 tbsp maple syrup 2 tbsp tomato paste 1 tbsp soy sauce 1 tbsp nutritional yeast 1/2 tbsp ground cumin 1/4 tsp each: paprika ground chili powder, garlic powder, onion powder, oregano 1/8 tsp liquid smoke 1/4 cup water (or beetroot juice) 1/2 cup vital wheat gluten + toppings of your choice like salad, tomatoes, gherkins etc. Method: ⚡️In a large pot of water, simmer the textured vegetables protein for 10-12 minutes. Drain and set aside. ⚡️In a food processor, add the cooked beans, oil, maple syrup, tomato paste, soy sauce, nutritional yeast, spices, liquid smoke, and water. Process for 10-20 seconds until if forms a puree. ⚡️Add the TVP and process for 10 seconds, or until the TVP is very finely chopped and the mixture looks like bolognese sauce. ⚡️Transfer the mixture to a large mixing bowl and add the vital wheat gluten. Mix using a wooden spoon first, and then knead with your hands for 3 minutes to develop the gluten. The mixture should be soft and have a slight elasticity. ⚡️Form three burger patties and carefully wrap each of them in baking paper and then aluminum foil. ⚡️If you have a pressure cooker, the burgers will take around 1 hour 20 mins to cook. Otherwise, you can bake them in the oven for 2 hours at 150°С. It sounds like a long time, but that’s the secret to their juiciness. ⚡️Unwrap them after cooking and let them cook for 10 mins. Then fry them in the pan as normal. ⚡️Assemble with your favorite toppings and enjoy!
Show more ...
image
1 149
7
WHERE TO START TO EAT RIGHT Set a goal By setting a goal to tighten your body for the summer, it will be easier to motivate yourself to start eating right. Get rid of all the junk you have in your fridge Nothing should keep you from going to your dream. Try swapping sugar for honey and mayonnaise for natural yogurt. You can always find a substitute for your favorite product. Be sure to eat breakfast Breakfast is the main meal. You need to be energized for the whole day. Start the day with complex carbohydrates. Create a menu It's best to schedule your diet for the week. This will make it easier for you to start eating healthy. Not much, but often Try to eat in small portions, but five times a day. Change your usual plate to a smaller size, so you can control the portion size. Only with a list When planning a grocery shopping trip, make a list of proper nutrition products. This way you will not buy unnecessary junk food. You should always have at home cereals (buckwheat, oatmeal, brown rice), meat, fish, dairy and dairy products, eggs, vegetables, fruits in a healthy diet. Find an ally Support each other, motivate each other, compete. Share with like-minded people successes, new recipes for good nutrition. After 6:00 pm We often hear the phrase "I do not eat after 6. What should we do? You should eat 3-4 hours before going to bed. Try to keep the last meal light. Give preference to lean meat or fish, add a salad of fresh vegetables. Developing a system of healthy eating, creating a menu and sticking to the diet can avoid breakdowns and overeating. It's easy to start eating right, and by following these rules, you'll notice how your well-being will improve. And if you include sports, your skin and body will also become firmer.
Show more ...
image
425
2
Back & Shoulders💪🏽 30-40min (300cal burned) 15 reps x 4 rounds (plank hold 40 sec)

948986214_274063779_655150192202931_6755568426719600363_n.mp4

948986214_274051687_987953925192216_6286917859342324196_n.mp4

948986214_274291856_4901018006643727_7400299492535256411_n.mp4

948986214_274256099_1331733100587066_5792172238811034470_n.mp4

948986214_274261209_1288765571613376_216295167268171817_n.mp4

948986214_274119951_912553802789464_7191048684073416496_n.mp4

948986214_273951652_1297096670771745_6690387477074200939_n.mp4

692
4
A little bit about the psychology of eating What we eat, in what quantities, and what we eat is not only a physiological device, but also a psychological one. Eating psychology is about having a clear understanding and control: what, how much and when you eat. Useful psychological rules of eating: 1. You should not start eating when you are tired. 2. Eat when you really feel hungry. 3. Eat in the company of people who are pleasant to you. Give priority to food that you like (it is not good to eat forcefully). You must learn to eat right, to manage your taste and emotions!
Show more ...
871
2
Combat belly fat. Little tricks. 1. Don't eat 3 hours before going to bed, go to bed with a slight feeling of hunger. 2. Reduce portions over time. Put 1 spoonful less today, even less tomorrow, until you're about the size of your palm. 3. There should always be a feeling of lightness, don't overeat. 4. To remove the fat is only aerobic exercise, nowhere without them. Running, jumping rope, exercise, etc. 5. In the fight against tummy should work first of all "from within" - less, but better quality food. 6. Try to eat sweets before 12 pm, while the metabolism is fast enough. 7. Do not drink a lot of water and liquids before going to bed. 8. Do massages. Even to yourself, it is better than nothing.
Show more ...
1 226
13
🌅 Legendary sunset in breathtaking Lofoten, Norway 🇳🇴

948986214_272985785_5071853759504096_2206496053158769058_n.mp4

1
0
7 exercises YOU SHOULD be doing for your LOW BACK 🌟 ⠀ ✔️Got back pain?...This one’s for you. ✔️Don’t have back pain?...This is one’s for you too. ⠀ Here are 7 moves to STRENGTHEN and help MANAGE and PREVENT low back pain. ⠀ DEETS: ▶️ 7 moves ▶️ 10-12 reps each 🔁 2-3 rounds ⠀ 1️⃣ Hip bridge 2️⃣ Supine spinal twist 3️⃣ Supine pelvic tilt 4️⃣ Bird-Dog 5️⃣ Cat-Cow 6️⃣ Superman variation 7️⃣ Cobra pose

948986214_150824664_420335885737236_1234024334531688137_n.mp4

948986214_149692530_1850902995067621_5844605888709307542_n.mp4

948986214_149395369_3963056933745260_8905447332053482311_n.mp4

948986214_150009358_912319722897822_4152438630286836652_n.mp4

948986214_150625544_473933343614090_9015607042208964038_n.mp4

948986214_150731524_408435513782988_5143213933440047730_n.mp4

948986214_151076987_247637600358521_6415877381197256297_n.mp4

948986214_149405030_462484394946498_6100914922086464019_n.mp4

996
26

948986214_149405030_462484394946498_6100914922086464019_n.mp4

1
0
7 exercises YOU SHOULD be doing for your LOW BACK 🌟 ⠀ ✔️Got back pain?...This one’s for you. ✔️Don’t have back pain?...This is one’s for you too. ⠀ Here are 7 moves to STRENGTHEN and help MANAGE and PREVENT low back pain. ⠀ DEETS: ▶️ 7 moves ▶️ 10-12 reps each 🔁 2-3 rounds ⠀ 1️⃣ Hip bridge 2️⃣ Supine spinal twist 3️⃣ Supine pelvic tilt 4️⃣ Bird-Dog 5️⃣ Cat-Cow 6️⃣ Superman variation 7️⃣ Cobra pose
1
0
WHAT FOODS CAN HELP YOU GAIN MUSCLE MASS? A muscle-building diet should contain slow carbohydrates, proteins, and plenty of fluids. 🍤🐠 Seafood. These include: tuna, cod, salmon and its kinds. Fish food is considered the most effective material in building muscle. Such foods contain omega-3, and many amino acids. 🥛 Dairy and fermented milk products. Kefir, cottage cheese, milk, yogurt. These contain lactic acid bacteria that speed up the metabolism. There is a large concentration of vitamin D and calcium, which strengthens bone tissue and helps build muscle mass. 🥚 Chicken eggs. The most useful is egg white, which is welcomed in any quantity. The yolk is better to consume no more than 2 pieces a day. Eggs contain vitamins D, E, A and protein. 🥩Low-fat meat. Beef, veal, chicken, turkey, and rabbit meat. They contain protein, creatine and acids that help burn fat and build muscle quickly. 🌰 Cereals and legumes. Include delayed carbohydrates, amino acids, and protein.
Show more ...
1 111
12
How do I eat to boost my immune system?
Reduce the amount of trans fats and saturated fats in your food intake, namely: ▪️ remove all processed foods from your diet: sausages, frankfurters, fast food, low-quality convenience foods.
Enriching food with phytosterols: ▪️ these include: unrefined vegetable oils, nuts, fruits, vegetables, legumes.
Inclusion of whole-grain cereals, and avoiding refined bread, cereal, and white rice.
Inclusion of raw and cooked vegetables in the diet.
The consumption of lean meat, fish, poultry without skin. The main thing is not to fry in oil! Bake, stew, steam cook, grill, boil.
Sugar should be 10% of the total diet, no more!
Compulsory observance of the water regime! Not less than 1.5 liters a day.
Show more ...
1 132
2
Practical and easy exercises to work the lower back area ☑️

IMG_3402.MP4

1 168
14
“SLEEPING BUTTOCKS SYNDROME” The ridiculous name hides a real problem, it is quite common among modern people. A sedentary lifestyle, sedentary work, infrequent walks, the habit of resting in a lying or sitting position are factors for the development of "sleeping buttocks syndrome". As the body becomes accustomed to this lifestyle, it tends to transfer the load from the buttocks to other muscle groups and when squatting, it causes the knees to bend inward or moves the pelvis sideways, resulting in the necessary muscles not getting the necessary load. Sleeping glute syndrome is easier to prevent, but it's also quite realistic to get rid of it. You need to concentrate your training around isolated exercises involving the hip joint, such as circular movements of the legs, abductions, and adductions. The exercises should be performed first in the lying position, then on all fours, and later in the standing position. Start with static exercises, keeping the muscles tense for a few seconds, then switch to dynamic exercises and use weights. The main thing is to concentrate on your sensations and feel that the load is on the glutes!!!
Show more ...
1 380
3
Create A Smoothie Bowl 📌Ingredients:
1 frozen sliced banana
large handful of spinach or other greens
250ml coconut kefir, almond milk
100g/1 cup frozen berries
1tbsp tahini, nut butter
30g chocolate or vanilla protein powder
3tbsp raw cacao powder
1tbsp chia seeds
Fresh berries, nuts and seeds, desiccated coconut, toasted oats and coconut yogurt or kefir to top (use what you have in the cupboard) 📌Method: 1. Put the banana, spinach, berries, protein powder, nut butter, milk or kefir and cacao powder in a blender and process until smooth. 2. Stir in the chia seeds or buckwheat groats, or blitz them in for a smoother texture. 3. Pour into two bowls. Serve with a dollop of coconut yogurt, then scatter over berries, nuts and seeds however you like. 📌What’s good ? The combination of protein, fats & fruit will help to slow down how quickly sugars are released into the bloodstream, while adding nut butter or coconut oil provides the healthy fats. It tastes pretty good too.
Show more ...
1 301
3
EAT THIS, NOT THAT TO FEED YOUR MICROBES
1 227
5
Healthy Cooking is the channel to teach you how to eat properly - only - No fast food - Planning a diet for weight loss - Planning a diet for gaining muscle -----------— The best chefs get their recipes from this very channel

video_2021-12-06_00-55-47.mp4

220
2
How can I get my skin back into shape after losing weight? 😻 🚿 1. Every day when taking a shower, gradually lower the temperature of the water and massage problem areas with a sponge. Do not use soft synthetic sponges, preferably natural materials. 🧴 2. Cosmetics against sagging skin. Use special tightening creams or body lotions daily. 💫3. Regularly exfoliate your body skin. Special scrubs with natural moisturizing oils will eliminate the need to apply cream after the procedure. 🤫 A little secret will help you turn any cream into a "magic". Add to it shilajit in a ratio of 1:4. This very nourishing, rich in vitamins and other useful elements product will greatly improve your body product. 🧽4. The skin is toned by massaging with a washcloth soaked in a weak solution (1 tablespoon per liter of water) of apple cider vinegar. 🏋🏽‍♀️🤸🏻‍♀️🤾🏽‍♀️🏊🏽‍♀️5. Fitness, aerobics, running, swimming. Choose what you want, but exercise is mandatory, otherwise the skin will remain flabby. Cardio exercises help to improve metabolism, increase blood circulation and oxygen flow. Having a beneficial effect on the condition of the skin.
Show more ...
522
1
Late-Night Snacks To Help You Sleep And did you know that eating late at night isn’t bad for you, if you eat the right things? In fact, these 5 snacks can actually help you sleep. 🍌Banana Bananas are one of the only fruits that are rich in serotonin. Your body converts some of this into melatonin, a sleep-promoting hormone, helping you to fall asleep faster. 🍒Cherries Tart cherries and their juice might also help you sleep better, as well as having anti-inflammatory benefits. They contain a small amount of melatonin but also contain the photochemical procyanidin B-2. This apparently protect the amino acid tryptophan in your blood, which can be used to make melatonin. 🎃Pumpkin seeds 28g of pumpkin seeds provides 37% of the RDI for magnesium, which has been linked to better sleep. They’re also a good source of tryptophan, so eating the seeds with carbs like raisins or fresh fruit encourages your body to route the tryptophan in the seeds to your brain to make melatonin. 🧆Pistachios They are the stand-out nut when it comes to containing melatonin. All plant foods likely contain it, but pistachios come out on top. One handful (28g) of shelled pistachios has about 6.5mg of melatonin. The amount of melatonin recommended to aid sleep is 0.5-5mg, so pistachios have plenty!
Show more ...
1 112
10
Some tips to help you on your way to the body of your dreams! 💋 Get a handle on yourself and your problems. Set realistic goals for short periods of time. 💋Convince yourself that you are not losing weight at all, but that you are moving to the next level of taking care of yourself, your beauty, your health (and your career, maybe). 💋"Lose weight for vacation" is a silly goal. You should always be losing weight! 💋Make a personal plan and keep a journal of accomplishments. Be sure to note the step-by-step changes in your diet and mark the time for fitness. 💋Be disciplined! Believe in yourself! Don't let yourself and your goal down! 💋If you happen to get off track, don't give up on what you've set out to do. Breakdowns happen. The bar was probably set too high - make a new attempt. 💋In order not to provoke breakdowns, allow yourself once a week a small portion of your favorite meal. Once a week! 💋Remember, you deserve to be beautiful! Lose weight for yourself first, and then for others.
Show more ...
1 109
6
Killer an workout that you need to try 🥵 Grab a set of dumbbells or water bottles and prop them up. Tag a friend who’d like to try this 🙌🏻 Do each exercise one after another in a circuit for 30 seconds of work and 15 seconds of rest. 2-4 rounds. 🔘narrow to wide crunch 🔘in & out leg raise to crunch 🔘side to side oblique crunch 🔘narrow to wide leg raises 🔘in & out 3 way crunch Have fun and get those gains 💪🏻

IMG_3154.MP4

IMG_3155.MP4

IMG_3156.MP4

IMG_3157.MP4

IMG_3158.MP4

1 031
14
‼️MOSТ EFFECTIVE HOME GLUTE WORKOUT ‼️ -650/750 calories 🔥 This is actually best HOME GLUTE I HAVE EVER DONE with just 3 equipment ❗️ You do not need weights, at all❗️ 30 sec rest between each set ☑️Swiss-ball Hip Kick 5x20 ☑️Swiss-ball Single Leg Deadlift 4x12 (for each) (Advance level killer exercise) ☑️Swiss-ball Banded Kick Back 5x30 ☑️Clamshell Exercise 4x20 (for each) ☑️Swiss-ball Banded Glute Bridge To Hip Abduction 4x25

IMG_3114.MP4

IMG_3115.MP4

IMG_3116.MP4

IMG_3117.MP4

IMG_3120.MP4

IMG_3121.MP4

1 081
12
HOW TO MAKE OVERNIGHT OATS🍯
1 408
5
Warm up for leg day 🦵 🙈 ☑️90-90 hip stretch | 1x12 ☑️side-to-side lunges | 1x10 ☑️front leg swing | 1x14 ☑️side leg swing | 1x14

IMG_2950.MP4

1 538
15
A great workout for strengthening the lower body and bark muscles. Working out at home can be just as effective as going to the gym. If you approach the process competently, do not retreat in front of the initial difficulties, you can make excellent progress. Perform each exercise 10-15 times and the result will not make you wait!

dd5e254529cca1efa492bec90ff4f45d.dat

9f3c1954ef84a7aef37a05f744c61583.dat

b91b5337d4111b88d8298fd24bd6d350.dat

dac95777a2c69782f8406fa746585840.dat

3bc58278bbc6fa7e4710c27a495d1a2d.dat

3318ce59a2a589475c41f800e685947d.dat

be748fe930c8ebedd323b556e87feac1.dat

1 265
15
TONED LEGS WORKOUT 🥇
1 197
9
12 hours of bloating to show just how much tummies can change throughout the day — or yet another reason to be kind to yourself, because bodies fluctuate but worth does not. Remember, even the flattest and most refined tummy will always bloat after meals! Sending love to all you lovely souls navigating this tricky gut health thing ❣️

IMG_2875.MP4

1 212
5
Hydrating Salad and Drink 🍸🍉 Ingredients ✔️4-6 cups watermelon ✔️1-pint strawberries ✔️1/2 pint blueberries ✔️✔️2-3 cucumbers, sliced ✔️1 lime, juiced ✔️1 tablespoon raw honey ✔️2 tablespoons chopped fresh mint ✔️1 pinch of pink Himalayan salt Method ✔️Combine the fruit in a large bowl. ✔️In a small bowl, whisk together the lime juice, honey, fresh mint, and Pink Himalayan salt. ✔️Pour over the fruit and toss to combine. ✔️Refrigerate for 30 minutes. To make the drink🍸 ✔️Add 1 cup fruit salad to a pitcher and cover with water for a refreshing drink!
Show more ...
1 178
4
Facts about muscles 💪🏻 ☑️The hardest muscle in humans is the heart and the shortest is the stirrup muscle (it strains the eardrum in the ear).The strongest muscle is the tongue! ☑️Human muscles are not the same. So you have to train them differently, and the recovery time for different muscle groups is different. The triceps muscles recover the fastest, the back muscles the slowest. ☑️The movement of the facial muscles is directly connected with your emotions. The muscles around the eyes are responsible for expressing mental phenomena, the muscles around the mouth are responsible for expressing acts of will, and feelings are expressed by all facial muscles. ☑️The facial muscles make up 25% of the total number of muscles, with 17 muscle groups involved during a smile and 43 during anger or crying. One of the best ways to keep skin smooth on the face is through kissing. Kissing works up to 34 muscle groups. ☑️One of the healthiest foods for the heart and for muscles is bitter chocolate. Epicatechin, which is found in it, helps the growth of mitochondria in muscle cells. ☑️After age 40, muscle begins to burn actively. Up to 3% of muscle tissue is lost per year, up to 5% after age 60. That's why training in adulthood is just as important as when you are young!
Show more ...
1 205
11
🔥
1 167
11
➡️The elastic band is of maximum rigidity, the buttocks are always in tension. The video is slightly accelerated, so perform the exercises slowly ☑️ Here we go: ⬇️ 1. Leg abduction (4 sets of 25 times) 2. Leg spread (4 sets of 25 times) 3. One-leg pull-downs (4 sets, 25 times) 4. Glute bridge (4 sets, 30 times) 5. Lift 1 leg up (work till the muscles burn) 6. Plank (1-3 minutes) End with a stretch 🔥🐾

IMG_2811.MP4

1 225
9
NEED A TIME-OUT? ⏰ Hit pause with a few self-care tips. 💯CATCH SOME ZZZ’S Never underestimate the power of a good 7-8 hours of sleep. Being tired can affect everything from your productivity to how you interact with the people around you. 💯GET ORGANISED Spending your day off planning your daily tasks, tidying your room or decluttering your wardrobe can help you feel calmer, more focused and more in control. 💯 SPEND TIME WITH FAMILY AND FRIENDS Putting aside a little time to socialise with family and friends can help lower stress levels, boots cardiovascular health and improve illness recovery rates. 💯 GET MOVING You don’t always have to go HAM in the gym; sometimes just heading outside for a walk can clear your head and boots your mood. 💯 SWITCH OFF We’re constantly surrounded by images and emojis, so making a conscious decision to switch off from social media for a couple of hours can be really beneficial for your mental health. 📕Swap out your screen for a good book when you need a little me-time.
Show more ...
1 252
5
PRESS WORKOUT 😻
1 229
19
PROTEIN COFFEE BAKED OATMEAL Ingredients: -1 egg -2tbsp olive oil -250 ml coconut milk -100ml cold brewed coffee -140g apple puree -40g maple syrup of sweet freedom -200g Gluten free oats -60g chocolate protein powder -Pinch of salt -1tsp baking powder -1tbsp maca powder -60g chocolate chips Recipe: 🍪Preheat the oven to 180C, Gas mark 4 🍪Lightly grease an ovenproof rectangular dish with a little olive oil 🍪In a large glass bowl mix together all the wet ingredients 🍪Add the remaining ingredients and beat well 🍪Pour the mixture into the dish and if wished scatter a few more chocolate chips 🍪Bake in the oven for 30 minutes until set and golden brown. You can either serve it immediately or leave to cool then cut into squares and serve. It can also be reheated in the microwave or oven it wished. 🔸Nutritional per serving Calories: 313kcal, Total Fat 11g fat of which saturates 3.5g, Carbohydrates 38g of which Sugars 14g, Protein 13g.
Show more ...
1 316
7
​💪🏻 WHAT SHOULD A SNACK BE? 1. any fruit - apple, pear, banana, orange, grapefruit, peach, 4-5 apricots or a glass of seasonal berries. 2. 20 g of any nuts (except salty, of course). 3. Nourishing milk products - yogurt, cottage cheese (sweet, too, but not more than 150 kcal). 4. A protein bar. 5. Sweets (exclusively in the 1st snack) - marshmallow, a couple of chocolates or cookies, but no more than 100 kcal. 6. A slice of whole-grain or bran bread spread with cottage cheese paste, hummus or soft cheese. 7. Healthy sandwich: a thin pita wrapped with chicken or cheese slices and any vegetables and salad leaves
Show more ...
image
1 407
9
Skipping rope for beginners It is never too late to learn how to jump rope, because this sports equipment has long ago acquired the status of an official sport - skipping. Such cardio workouts are useful not only for your figure, but also for the work of the whole body. I want to offer you two simple skipping exercises for those who are just starting their way👇🏻 👉🏻Lift your knees to 90 degrees. In the jump, lift your knees so that your thigh is parallel to the floor at the top point. 👉🏻Toe flexion. A great warm-up and alternative to running: rotate your hands at a comfortable pace, and perform leg splits so that your heels almost reach your buttocks. And for your level, these exercises are in your power
Show more ...

giphy.gif.mp4

1 245
0
How to get rid of CELLULITE? A few myths and facts about this issue: 1. It is impossible to get rid of cellulite, every woman is doomed to live with it for the rest of her life. ❌ It is not true! 2. If I lose weight, my shape will look good automatically. ❌ Not fact, there are many thin girls with cellulite. They are malnourished, particularly protein, the connective tissue is thinning and the skin becomes lumpy. 3. Cellulite only affects women. 💯That's right. Of course, sometimes you can see cellulite in men, but this is a factor of high levels of estrogen, the female hormone in their body. Cellulite fat is necessary for carrying and nursing a baby. Now for more details, how to get rid of it? ❣️Lose weight slowly. As slowly as your level of motivation allows you. It is better to lose no more than 1 kg per week. ❣️Monitor the amount of protein in your diet. ❣️ Exercise. ❣️Lymphatic drainage and LPG massage - but if you use only this method, the effect will be short-lived, but if combined with all the above, the effect will be more reliable!
Show more ...
image
1 196
4
Great cardio workout! Performed in a circular version. Do each exercise for 30 seconds and move on to the next one. After one lap restore breathing and go to the next one! I think three approaches will be enough!

f6536b72a5aea152fbfbbcaabdeff2b6.dat

3dbb486f15dfd59e6a7c8b5f2c874d11.dat

c166d7f459705b47dfe7fdfc892a636a.dat

0098f39254bdcf954ab9eb0b20a078dd.dat

1 119
10
Отличная кардио тренировка! Выполняем в круговом варианте. Каждое упражнение делаем по 30 секунд и переходим к следующему. После одного круга восстанавливаем дыхание и заходим на следующий! Думаю трёх подходов будет достаточно!

f6536b72a5aea152fbfbbcaabdeff2b6.dat

3dbb486f15dfd59e6a7c8b5f2c874d11.dat

c166d7f459705b47dfe7fdfc892a636a.dat

0098f39254bdcf954ab9eb0b20a078dd.dat

1
0
Treadmill Training 🏃🏽‍♀️ That doesn’t involve running… ⭐️Lunges and Shuffles Walking lunges aren’t a typical favourite, either. But would watching films while doing them improve things? We think so. Alternatively, some side shuffles or squat side shuffles are a great way to build up a burn without that runner’s bore. ⭐️Core Killers You’ve probably not heard the words plank or mountain climbers in the same sentence as treadmill before, but there’s method in this madness. Set the treadmill to a really low speed and walk your hands along the belt with your feet planted off the end, or vice versa. Ab workouts will certainly get more interesting. ⭐️Power-Off/Power-Up First step, switch the power off on your treadmill. Then, step back, pick your bag up and walk out the gym. Just kidding. Apart from step one. Do step one. With the power off, you can grip the treadmill’s handle bar and force the belt round with your feet to replicate a sled push; or simply use the handle bar as a surface to do incline press ups off.
Show more ...
image
1 209
1
Lime&Cashew Tofu Salad __Ingredients:__ –1kg Tofu –Romaine Lettuce –5 Tbsp Sesame Seeds –1Bunch Coriander –1Chinese Leaf Cabbage –5Portobello Mushrooms –50g Sunflower Seeds –10g Dried Chilli –1 lime –50g Cashew Nuts –100ml Rapessed Oil –50ml Sesame Oil __Method for the Tofu Marinade: __ 📍Dice the Tofu 📍Marinade the Tofu in 10ml of Sesame Oil, 20ml Rapessed Oil and 10g Sesame Seeds __Method for the Salad: __ 📍Mix the chopped cashew with the lime juice, sesame oil and rapessed oil, finish with the dried chilli 📍Wash the romaine and the rocket, mix together the basil, shredded cabbage and half the coriander 📍Thinly slice the mushrooms and saute over a medium heat until soft. Once cool, mix with the leaves 📍Toast the sunflower seeds with some dried chilli 📍Top with tofu, seeds and remaining coriander
Show more ...
1 071
1
Strengthen your abs and oblique abdominal muscles! When starting to pump your abs and building your workout, its main goal should be to strengthen the muscles and increase their tone. Dynamic exercises (everything with leg lifts) do 20 repetitions Exercises in statics (planks) for at least 30 seconds.

e932e5ed08d537e433be17615138822b.dat

13a361336c6fe3ee559ea08c200d09bd.dat

634012e175e503848273c427d5b4d141.dat

7ed3768440a62d6ff099d54675a88b28.dat

a6914abece01bec2c7c25d3a7c29ecfe.dat

60729569d863a744d229134a35dcc3cc.dat

1 080
19
How to save breasts while losing weight ❓ • Why does this happen? It's because of the structure of the female breast. It consists of glandular tissue that is attached to the muscle membrane, and between the lobes of the mammary gland and around it lies fat. The amount of fat can reach up to 90% of the weight and volume of the breast, so it is not surprising that when you lose weight your breasts noticeably shrink and often even sag.How do you keep your breasts from sagging? Exercises certainly will not increase the size of the mammary glands, they are given by nature, but training aimed at the pectoral muscles will certainly be beneficial. Due to the muscles that will increase in volume after regular exercise, the breasts will "lose weight" by only 1-3 centimeters and will be taut and firm. 🔺The second important point for maintaining beautiful breasts is a balanced diet. Mandatory presence in the diet of unsaturated fats, protein, complex carbohydrates. Smooth weight loss is the key to ensure that not only the skin of the breasts, but also the whole body, will remain elastic and firm. 🔺It will not hurt and cosmetic procedures: contrast shower, masks, special cream for the decollete zone, moisturizing and massage. ✅ Conclusion: losing weight inevitably reduces your breasts, but it is up to you to keep them beautiful. You just need to eat a balanced diet, exercise and take care of your cleavage.
Show more ...
image
1 180
13
Last updated: 06.07.22
Privacy Policy Telemetrio