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Zona 1: Micsoreaza-ti talia

ABDOMENE SCURTE (CRUNCHES) CU RASUCIRI (1) Stai pe spate si departeaza gambele pana ajung pe aceeasi linie cu umerii. Foloseste abdomenul pentru a ridica umerii si piciorul stang la o distanta mica de podea. Sutine-ti gatul cu mana stanga si intinde bratul drept in sus si putin in laterala. (2) Ridica-te, trage genunchiul stang catre stomac si intinde mana dreapta catre stanga, pana atinge exteriorul pulpei stangi. Repeta exercitiul de 30 de ori si apoi schimba partea. PLANSA PE O PARTE (1) Stai pe partea stanga cu piciorul drept peste cel stang cu gamba sprijinita de podea. Foloseste palma dreapta ca suport si asaz-o in fata, cu degetele orientate catre piept. Sprijina-ti capul in palma stanga. (2) Impinge-te in sus cu ajutorul mainii drepte de pe podea in asa fel incat sa ridici trunchiul si mana stanga de pe sol si sa asezi piciorul drept peste cel stang. Mentine pozitia cateva secunde si revino la pozitia de start. Mai ai de facut inca 30 de exercitii pe stanga si apoi schimba partea. si

Plansa pe un picior
(1) Incepe din pozitia de start de la flotari cu incheieturile la nivelul umerilor, spatele drept si abdomenul incordat. Indoaie genunchiul drept si tine-l la cativa centimetri de podea. (2) Intinde piciorul drept in exterior, putin deasupra soldului. Stai asa cateva secunde si revino la pozitia de start. Mai ai de facut inca 3 seturi a cate 10 exercitii si schimba piciorul.

Plansa pe o parte
(1)Stai pe genunchiul stang si foloseste mana stanga pentru echilibru. Indoaie genunchiul drept si ridica-l pana ajunge paralel cu podeaua; genunchiul in si mana in prelungirea corpului. (2) Intinde piciorul drept (incordeaza laba) si mana dreapta peste cap. Mentine pozitia cateva secunde si apoi revino la start. Inca 3 seturi a cate 10 exercitii si schimba partea. fata

Rasuciri cu ridicari brat - picior opuse


(1) Stai in patru labe si ridica bratul stang in fata si piciorul drept in laterala. (2) Indoaie piciorul drept in spatele trunchiului (rasuceste putin soldul in asa fel incat genunchiul sa fie in exterior) si apuca laba piciorului cu mana stanga. Mai fa inca 3 seturi a cate 10 exercitii si schimba partea.

Broasca
(1) Stai intinsa pe partea dreapta. Indoaie genunchii si incruciseaza glezna stanga peste cea dreapta, avand picioarele la cativa centimetri de sol. (2) Indreapta picioarele tinandu-le in prelungirea corpului. Revino la pozitia initiala si mai fa inca 3 seturi a cate 10 exercitii.

Flexii pentru umeri


(1) Tine bratele incordate in sus in forma de W si tine de 500 ml de apa in fiecare mana. (2) Roteste bratele in jos fara sa le intinzi. Acesta e un exercitiu. Mai ai inca 3 seturi a cate Schimba partea. 10. cate o sticla

Presa pentru brate cu rotire


(1) Incepe cu o sticla de apa in mana dreapta - bratele incordate in forma de W. (2) Intinde bratul drept in sus, cu palma in jos. Mai ai inca trei seturi a cate 10 exercitii pentru fiecare parte. sa fie

Flexii pentru tricepsi


(1) Ingenuncheaza cu bratele indoite in unghi de 90 de mainile sa fie chiar sub buric. Incordeaza-ti abdomenul. (2) Ridica bratul drept peste cap ca si cum te-ai pregati sa cu cineva. Revino la pozitia initiala. Acesta este un exercitiu, executa inca trei seturi a cate 10 si schimba partea. bati palma grade -

Flexii pentru tricepsi de la podea


(1) Stai pe podea sprijinita pe palme si genunchi, cu bratele pozitionate la nivelul umerilor si cu genunchii in linie dreapta cu soldurile. (2) Flexeaza bratul drept cat sa formeze un unghi de 90 de grade si ridica cotul in sus, catre tavan (iti vei simti tricepsul incordandu-se). Bratul drept ar trebui sa fie la nivelul pieptului. Revino la pozitia de start. Acesta e un exercitiu, mai ai inca trei seturi a cate zece, dupa care poti schimba partea.

Micsoreaza-ti talia in 6 minute

Semi-flotari
(1) Stai pe maini si genunchi, cu picioarele mai departate de nivelul umerilor. Tine mainile pe aceeasi linie cu umerii, iar abdomenul sa fie incordat. (2) Ridica-te pe varfuri avand grija ca spatele si picioarele sa fie drepte si abdomenul in continuare incordat. Mentine pozitia cateva secunde si revino la start. Acesta e un exercitiu, mai ai de facut inca 3 seturi a cate 10 exercitii.

Podul pe o parte
(1) Stai pe partea dreapta, cu mana dreapta sub umar si picioarele stranse, ca-n imagine. (2) Incordeaza trunchiul, mai ales abdomenul, tine spatele drept si ridica soldurile in sus. Mai ai de facut inca 3 seturi a cate 10 exercitii.

Rasuciri cu ridicari de picior


(1) Incepe din pozitia de start pentru flotare, dar cu mainile sprijinite pe scaun. Ridica un picior catre abdomen si rasuceste-l la dreapta in asa fel incat coapsa interioara sa fie paralela cu scaunul. (2) Intinde piciorul drept pe diagonala (la 90 de grade), in spate. Revino la start cu genunchiul pe diagonala, catre abdomen. Ar trebui sa faci 3 seturi a cate 10 exercitii.

Abdomene scurte cu rasuciri


(1) Incepe din pozitia clasica pentru abdomene - labele picioarelor pe podea, genunchii flexati, mainile la ceafa si umerii ridicati cativa centimetri de podea. (2) Ridica ambele picioare de pe podea (cel drept doar cativa centimetri) si rasuceste gamba stanga catre dreapta. Revino la start. Mai fa inca 10 repetari pe dreapta si schimba partea.

1. Dieta Renunta la grasimi, dulciuri si foetaje. Consuma carne bogata in proteine, verdeturi, multe salate si fructe. Nu renunta la oua (fierte sau "ochi" in apa), nuci, peste si cereale integrale. Toate sunt bogate in lecitina, acizi grasi esentiali, vitamina B si anti-oxidanti care favorizeaza regenerarea si fortificarea celulara. 2. Sport N-ai timp de sala, nici joggingul nu-ti face cu ochiul, cat despre DVD-urile cu tae-bo sau pilates... doar praful ce-l mai stergi de pe ele! Nicio problema! Specialistii recomanda mersul pe jos, inotul, bicicleta si rolele, deci nimic neplacut sau epuizant! 3. Apa Din nou! Dar nu e vorba nici de apa de baut si nici de inot. Jacuzzi, dusul cu masaj sau dusurile scotiene sunt recomandate in lupta cu celulita. 4. Frictionare Nu e suficient doar sa indepartezi stratul de celule moarte prin exfoliere pentru a avea o piele frumoasa. Trebuie sa stimulezi circulatia si metabolismul celulelor de grasime. Incepe prin a-ti masa pielea mai intai cu un prosop fierbinte, apoi imbiba-l in apa rece si repeta miscarea. Foloseste lufa, manusa de baie sau o perie, iar din cand in cand maseaza-te si cu sare de bucatarie in zonele afectate. 5. Hranire Daca n-ai deloc celulita si vrei sa amani pe cat posibil aparitia ei, hidrateaza-ti pielea si dimineata, si seara. Insista in zonele in care celulita "loveste" cel mai des si maseaza pana ce simti ca lotiunea a penetrat pielea, apoi mai aplica un rand de crema. Te confrunti deja cu celulita? Creme anti-celulitice sunt cu duiumul, deci ai de unde alege (cauta pe etichete in special ingrediente precum antioxidanti, peptide sau substante care stimuleaza circulatia). Daca preferi varianta "de casa", afla ca iedera este lider in lupta cu celulita; poti pisa frunze si apoi sa-ti masezi pielea cu ele sau o poti folosi pentru cataplasme ori infuzie (pastrata 24 de ore dupa fierbere). 6. Masajul Practicat cu moderatie si atentie, masajul este foarte eficient in combaterea celulitei. Foloseste uleiuri de masaj (exista uleiurianticelulitice), creme emoliente, de fermitate sau chiar crema anti-celulitica. Ai grija ca miscarile sa fie executate de jos in sus, in directia inimii, niciodata invers. 7. Suplimentele alimentare Specialistii te sfatuiesc sa iei zilnic suplimente precum glucozamina (care nu se gaseste in alimente), multivitamine si minerale, antioxidanti, vitamina B si lecitina de soia.

What to do: 20 minutes of cardio activity If you work out in a gym, try running on an elliptical trainer or riding an exercise bike with little or no resistance. If you work out at home, try walking briskly, jogging, or shadow boxing. 20 squats To do: Stand with your hands by your sides. Sit back while raising your arms in front of you for balance until thighs are parallel to the floor. Resume your starting position. 20 lunges To do: Stand with your hands on your hips. Step forward with your right leg until your right thigh is parallel to the floor. Resume your starting position, then step forward with your left leg. 25 dead lifts To do: Stand with your arms hanging in front of your body with a three- to five-pound weight in each hand. Bend forward from your waist until your knuckles touch the floor. Resume your starting position. 40 crunches 40 reverse curls To do: Lie on your back with your arms by your sides. Raise your legs toward the ceiling until they are perpendicular to it. Raise and then lower your butt two to four inches off the floor. TUESDAY Target your arms and chest What to do: 20 minutes of cardio activity 15 to 20 regular or bent-knee push-ups, whichever you feel you can handle. 20 chest presses To do: Lie on the floor with a three- to five-pound weight in each hand, arms bent, hands by your shoulders, palms facing each other. Push and rotate the weights toward the ceiling until your arms are straight and your palms are facing your toes. Slowly resume your starting position. 20 chair dips To do: Sit on the edge of a chair with your knees bent, feet flexed, toes up with your weight on your heels. Grab the front of the seat, wrapping your fingers underneath. Keeping your back straight, use your arms to lower your torso in front of the chair until your elbows are shoulder-level. Resume the previous position. 40 biceps curls (20 per arm) holding a five- to eight-pound weight

WEDNESDAY Target your back and shoulders What to do: 20 minutes of cardio activity 25 jumping jacks holding one- to three-pound weights in each hand 20 lateral raises To do: Stand with your feet shoulder-width apart, holding a three- to five-pound weight in each hand. Turn your palms toward each other, then raise your arms straight out to each side until they are shoulder-height. Slowly lower them. 40 front raises (20 per arm) To do: Stand with your hands by your sides, holding a five-pound weight in each hand. Raise your right hand in front of you until it's shoulder-height. Slowly lower it, then raise and lower your left hand. 20 shoulder presses To do: Stand with your hands by your sides, holding a three- to five-pound weight in each hand. Bend your arms and position your hands in front of your shoulders, palms facing forward. Raise your arms above your head until they are straight, then slowly lower them. THURSDAY Target your butt, legs, and abs What to do: 20 minutes of cardio activity 30 donkeys (15 per leg) To do: Get on all fours. Keeping your back straight, bring your right knee into your chest, then kick it straight out and up. Resume your starting position, then switch legs. 15 squats To do: Sit on the edge of a chair with your knees bent, feet flexed, toes up, with your weight on your heels. Grab the front of the seat, wrapping your fingers underneath. Keeping your back straight, use your arms to lower your torso in front of the chair until your elbows are shoulder level. Resume the previous position. 20 pelvic lifts To do: Lie on your back with your knees bent, feet flat on the floor, arms by your sides. Raise your butt toward the ceiling (about three to five inches off the floor), then slowly lower it. 40 oblique twists (20 per side) To do: Lie on your back with your knees bent, hands behind your head. Using your stomach muscles, lift your head and shoulders off the floor as you rotate your torso to the right. Switch sides.

FRIDAY Target your trouble spot "Think of this as work-on-your-weakness day," says Kirsch. What to do: 20 minutes of cardio activity "Then, if your arms need more sculpting than other areas of your body, repeat Tuesday's workout. If your back and shoulders feel especially weak, do Wednesday's workout. If your butt, legs, and abs need even more work than they got on Monday and Thursday, do Monday's workout again," says Kirsch. "This way, you won't be repeating the same moves you did yesterday, which can be tough on your muscles." What to eat: Want to drop a few pounds, too? Here are some things to consider when planning your meals this month: Do make lean protein the main part of lunch and dinner. Do pick dark leafy greens, such as spinach, when choosing vegetables, instead of starchy potatoes. Do avoid alcohol, which contains a lot of sugar, whenever possible. Don't consume too many high-calorie tropical fruits, such as pineapples, bananas, and coconuts. Don't indulge in a lot of sugary desserts. Try satisfying your sweet tooth with fruit sorbet.

TUESDAY Target your arms and chest What to do: 20 minutes of cardio activity 15 to 20 regular or bent-knee push-ups, whichever you feel you can handle. 20 chest presses To do: Lie on the floor with a three- to five-pound weight in each hand, arms bent, hands by your shoulders, palms facing each other. Push and rotate the weights toward the ceiling until your arms are straight and your palms are facing your toes. Slowly resume your starting position. 20 chair dips To do: Sit on the edge of a chair with your knees bent, feet flexed, toes up with your weight on your heels. Grab the front of the seat, wrapping your fingers underneath. Keeping your back straight, use your arms to lower your torso in front of the chair until your elbows are shoulder-level. Resume the previous position. 40 biceps curls (20 per arm) holding a five- to eight-pound weight

WEDNESDAY Target your back and shoulders What to do: 20 minutes of cardio activity 25 jumping jacks holding one- to three-pound weights in each hand 20 lateral raises To do: Stand with your feet shoulder-width apart, holding a three- to five-pound weight in each hand. Turn your palms toward each other, then raise your arms straight out to each side until they are shoulder-height. Slowly lower them. 40 front raises (20 per arm) To do: Stand with your hands by your sides, holding a five-pound weight in each hand. Raise your right hand in front of you until it's shoulder-height. Slowly lower it, then raise and lower your left hand. 20 shoulder presses To do: Stand with your hands by your sides, holding a three- to five-pound weight in each hand. Bend your arms and position your hands in front of your shoulders, palms facing forward. Raise your arms above your head until they are straight, then slowly lower them. THURSDAY Target your butt, legs, and abs What to do: 20 minutes of cardio activity 30 donkeys (15 per leg) To do: Get on all fours. Keeping your back straight, bring your right knee into your chest, then kick it straight out and up. Resume your starting position, then switch legs. 15 squats To do: Sit on the edge of a chair with your knees bent, feet flexed, toes up, with your weight on your heels. Grab the front of the seat, wrapping your fingers underneath. Keeping your back straight, use your arms to lower your torso in front of the chair until your elbows are shoulder level. Resume the previous position. 20 pelvic lifts To do: Lie on your back with your knees bent, feet flat on the floor, arms by your sides. Raise your butt toward the ceiling (about three to five inches off the floor), then slowly lower it. 40 oblique twists (20 per side) To do: Lie on your back with your knees bent, hands behind your head. Using your stomach muscles, lift your head and shoulders off the floor as you rotate your torso to the right. Switch sides.

FRIDAY Target your trouble spot

"Think of this as work-on-your-weakness day," says Kirsch. What to do: 20 minutes of cardio activity "Then, if your arms need more sculpting than other areas of your body, repeat Tuesday's workout. If your back and shoulders feel especially weak, do Wednesday's workout. If your butt, legs, and abs need even more work than they got on Monday and Thursday, do Monday's workout again," says Kirsch. "This way, you won't be repeating the same moves you did yesterday, which can be tough on your muscles." What to eat: Want to drop a few pounds, too? Here are some things to consider when planning your meals this month: Do make lean protein the main part of lunch and dinner. Do pick dark leafy greens, such as spinach, when choosing vegetables, instead of starchy potatoes. Do avoid alcohol, which contains a lot of sugar, whenever possible. Don't consume too many high-calorie tropical fruits, such as pineapples, bananas, and coconuts. Don't indulge in a lot of sugary desserts. Try satisfying your sweet tooth with fruit sorbet.

Butt 3 mins. http://www.marieclaire.com/video/#v60482439001 Abs 2 mins. http://www.marieclaire.com/video/#v60482438001 http://www.cosmopolitan.ro/beauty/beauty-book/cum-sa-arati-senzational-in-30-de-zile.html?av-page=4