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 Cardio. Practising the cardiovascular system.
This type of load, long-recognized by physicians and trainers all over the world as one of the most deystvyuschih and useful. Through this type of load is provided by a full-fledged work of the cardiovascular system, the musculoskeletal system, improving performance and increasing the volume of our lungs. What gives? To start much faster metabolism, which helps to reduce body fat and also improves well-being, increases the adaptive capacity of the organism to constantly changing environmental conditions. In addition to the beautiful appearance, you acquire a surge of positive emotions and energy, which ultimately helps to increase life expectancy. An excellent option cardio are walking and running. But regardless of whether you run around, or just dance, your heart and body will thank you, so do not sit on the ground.
Programme:
• Before breakfast, make rather short walk at an average pace of 10 minutes - 10 points. Then the last 5 minutes go very quickly. So as you can, but do not run - 10 points.
• After breakfast, Rise of stairs, at least on the third floor - 3 points.
• evening, head to the disco and must dance till you drop. Do not think about others. Cry out and have fun. In general, the bill for the evening you should actively otplyasat least half an hour. 30 minutes - 60 points. (If you hesitate, "quality" to dance in public - no one stops doing it in my room. Just turn the music louder and start to dance. Do not think about the fact, at this moment you look. On the contrary - do not be afraid to be funny, because you rest . Moreover, no one will see).
• Play with your friends in some - some active play. For example, volleyball. Moreover, it is better if the team is not more than 2 - 3 players. So sweat will have every member of the team, and you will not be able to stand on the pass to the grazing - 30 minutes - 60 points.
NOTE!
To achieve the best results, try to walk properly. Keep your back straight, and his arms - elbows bent and clenched in a fist. Evenly dishi. Be sure to walking at a fast pace squeeze and relax the buttocks. Body weight is moved from the heel to the sock.
Shapely legs. 90 points
This area of the body is never left without male attention and, as an evil, often requires the supervision of its owners hard. To make the hips and ass even more neat and trim, a daily walk in the hilly terrain and swim in flippers.
Task:
• After waking up, slowly, rise at least to the 5th floor, stepping over 2 steps. This gives rise to an additional burden thighs, thus, they gradually come to the tone. Then descend down - 6 points.
• In the evening, a bike ride or a swim on his back fins - 40 points.
• Take a walk along the beach in a calm but not very slow pace - 10 minutes - 10 points.
• Rise leisurely pace up the hill and go down with it - 10 points.
• a running plunge into the sea. Run as long as you can, and then swim to the shore, as much as possible footwork - 10ballov.
• Less than sit during the day. Do not be lazy. Go to the cafe for juice or magazine itself bring myself out of the room (4 points).
• Impart 5 minutes stretching muscles and a few minutes squats (at least 50 times a day) - 10 points.
Thin waist 100 points
It is believed that the abdominal muscles more easily exercise. This is what we play, to choose the right level of load.
Task:
• Start the day with her short run. Please go to the fast, sporty pace for 3 minutes (9 points); runs a little on the beach or waterfront - Feel like a star - a Hollywood movie - 5 minutes (15 points), and run down to the body as quickly as possible. Can you imagine fighting for Olympic gold, and then each fraction of a second counts. Another 6 points.
• After a snack spend a few minutes stretching the muscles of the abdomen. You can ponaklonyatsya in hand, back and forth 5 minutes - 10 points.
• then roll a little hoop, at least 5 minutes on each side - 20 points.
• After dinner, within a 20-minute walk through the hilly terrain. If this iroskoshestva around you do not, then jump rope and dance to your heart's content, play the mobile game (tennis, badminton, soccer) or swim - 40 points.
Council.
If during your holiday you do not want to, and need to deal with the specific problem areas, you can always take time to give the general tone throughout the body. Perform daily five-minute stretching all the major muscles of the body, run, dance, play active games. Rest - it is not always extra kilos. All you can wrap their advantage.
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