Sports Deadline: Express Bikini Program. Part 1

Half an hour before departure ...

Mysticism, swimming trunks from a swimsuit turned into thongs, although last summer they were shorts ... Surely this insidious matter shriveled from almost a year's storage! But elastane over time stretches, but does not shrink, and a bulging belly, flabby triceps and loose hips literally cry out that the properties of the fabric have nothing to do with it. The obvious should be recognized: body fat was added, muscles lost elasticity, skin irregularities became noticeable from a respectful distance.

Buying a dull, 48-size one-piece swimsuit disguised as a chaise lounge in pareo is the destiny of the eighth unloved wife of a Bahraini sheikh. Free Russian women love to sunbathe on the beach while standing, swimming not only in the rays of the hot Turkish sun, but also in compliment flows in all languages ​​of the world! But what compliments? There are 33 folds on the stomach ... Only a month ahead, what can you do with this disgrace in such a short time? Is it to rush to the African coast, where bodily drapery is still in price ...

No panic, a whole month ahead! In a month, you can learn Spanish, as the advertisement says, or learn how to weave lace on bobbins, as the women's magazine promises, is it really impossible to cope with a brazen body? Be sure to lose weight, so much so that even the arrogant German pensioners “spawn” after the famous: “I, I, das is fantastic!” We remove the pink glasses. The main thing is to correctly prioritize and protect yourself from futile hopes.

Before the departure of 30 days - this does not mean at all that from that moment the future tourist will settle in the gym, washing away with labor and then the traces of a year's laziness and gluttony. In fact, the month before the holidays is the most stressful working time. The authorities, as if in retaliation, are ready to dump all the reported blockages on the pre-launch shoulders. May God be able to break out into the gym two or three times a week.

A month before vacation is a time of total savings and mobilization of financial resources. The dilemma - new sandals or the services of a masseuse - will be decided in favor of shoes in 90 percent of cases. Therefore, it is realistic to count on 3-4 massage procedures of a budget class.

Going to leave the apartment for several weeks, everyone seeks to free themselves from food supplies in the refrigerator. The closer the vacation is, the more semi-finished foods are in the diet, the more often there are regime violations. If in front of a self-assembled buffet tablecloth, there is no desire to pervert in the preparation of delicious low-calorie dishes.

In the bottom line, we get the most difficult task: to lose weight in a month, hoping only for 10 workouts, 4 massage procedures and a miraculous diet program from the bins of the kitchen cabinet.

There were fables about 10 workouts

For 10 workouts it is impossible to burn 10 kg of fat

With an ideal training technique, a sporty young woman is able to burn only 50-60 grams of fat in 1 hour. And what about the average lady of Balzac age, who remembered physical education a month before the alleged defile in a swimsuit.

10 workouts per month will not smooth the orange peel on the hips

Those hills and mounds that appear on the front of the thigh, if you straighten your leg, an indicator that the fat settled here a long time ago - a couple of years ago, and managed to strengthen itself with a grid-matrix of collagen fibers (it is more convenient for the body to store excess fat and lymph).If a miracle happens - suddenly all the fat from the reserves disappears - the collagen matrix will hold the cells for another 6 months, preserving their volume and the structure of the so-called orange peel.

10 workouts will not make triceps embossed and will not indicate cubes on the press

The relief of muscles will appear only if the muscles are specially trained - their extreme sections are worked out. Such muscles are formed more than one year. An ordinary person at the gym for the first time burns muscles instead of fat, accordingly worsening their shape.

Muscle tone

It should be guaranteed to rely on it, exercising during the month 2-3 times a week.

Tone is a special condition of a small muscle tension, when it becomes more elastic and compact. Actually, the whole difficult task of losing weight before the vacation comes down to choosing the right muscles that should restore tonus in the first place.

The most accurate measurement is by eye

Before choosing target muscles, it’s good to remember how the human gaze weighs and measures objects. Scales and a centimeter tape are not implanted in our brain. Our eyes first determine the widest part of the studied subject, and then compare it with height, with reference to a person, with growth. For most women, the widest part of the body is the hips. Its size is determined by the gluteal muscle. As for growth, it is possible to increase it by 2-3 centimeters per month if you revitalize the muscles that hold the vertical position of the body: the back, the front surface of the thigh, the deep abs and buttocks, which were already on our target list.

Neurophysiologists and visual specialists say that such metamorphoses: minus 2 cm on the buttocks and plus 2 cm of growth visually “lighten” the figure by 4-5 kg! Although the actual weight loss is usually not so significant.

Muscle magic

Buttocks, back muscles, quadriceps, diaphragm, iliac lumbar - the group of these muscles in kinesiotherapists is called extensors, that is, rectifiers. This group has an amazing feature: if they are toned, then it will last without additional training until stress, trauma or forced immobility destroy it. That is, under favorable conditions, the fruits of the pre-launch training program will last a lifetime. An additional “prize” will be the anti-varicose effect of these workouts (the tone of the thigh muscles and diaphragm compresses the main veins, preventing stagnation of blood in them). And one should not discount the psychological effect of such activities. Psychotherapists have long used the tension of extensors to relieve psychological tension and treat depression.

The small thing is to decide which classes to enroll in your fitness club in order to work out all the necessary muscles; what exercises to choose if you have to train at home; how to draw up a diet program and which massage treatments to prefer. Read about all this in the next column. Do not miss!