Body fitness what. Fitness body - strength fitness training for all muscle groups of your body. How to start exercising

Cellulite can only be removed by exercising active sports, dancing, fitness. No diet will help to remove extra pounds in certain places, especially on the sides of the legs and stomach. With diets, the whole body loses weight, where it is necessary and not necessary. I also had cellulite. At home, despite the fact that I was constantly engaged exercise, it was not possible to remove extra pounds. I decided to sign up for body fitness. There is a good studio SportMix in St. Petersburg for body fitness.

This whole program, which contains a set of exercises. With the help of such exercises, an ideal figure is formed. And Cellulite is removed in those places where there is an excess of it. I really enjoy going to class. For a couple of months, the figure has changed in better side. The abdominal press pumped up. The stomach became taut, the legs are slender. Extra pounds disappeared gradually. I don't bother with food. Eat whatever you like. With such physical activity, all fat is burned and not deposited.

Everyone wants to lose weight quickly and easily. I took a pill and lost weight. Simply and easily. It is impossible without difficulty to catch a fish from a pond. Tablets can cause irreparable harm and an irreversible process in the body. You can only lose weight by doing sports, exercising, fitness, etc. Personally, I chose body dancing for myself - fitness. I have been going to the SportMix studio in St. Petersburg for half a year now.

And I really enjoy these classes. They do not bother me at all, but on the contrary, they bring pleasure. And when you like something, then the effect is 100 percent. In addition to losing weight, my figure has also become slim, toned, my posture is beautiful, my stomach and muscles are toned. Weight is normal. You need to support him. You don't need to lose weight anymore. And you can lose weight from pills, but you definitely won’t become fit and slender. Tablets act on the entire body, and you lose weight from them in all places where you need and where you don’t need it at all. From such weight loss, the figure can only become worse.

I don’t know how the world’s first club with a high oxygen content, but I can recommend the SportMix studio in St. Petersburg. I visit this studio regularly, go to Body Fitness, and I can tell you my mood and well-being immediately improved. To begin with, there is a warm-up (muscles are warmed up and preparation for the main exercises), then comes the main strength part (abs, squats, push-ups, back muscles, buttocks, inner and outer thighs and sides), and of course the final part (allows you to use all muscles, developing flexibility and plasticity, as well as improves blood circulation and restores the nervous system). I was also given to understand that there is no need to sit on a strict diet, the main thing is then to complete the entire set of exercises. And, of course, you have to give up. bad habits. In general, I liked it very much. And experienced teachers and simply beautiful young ladies will help to overcome any difficulties on the way to an ideal figure. If you want results and good mood then forward to this studio.

Guys, half a year ago I decided to do Body Fitness. I have been looking for a fitness club or a dance studio for a long time. After several trial visits to such establishments, I ended up at the Sport Mix studio in St. Petersburg, which is located near Pushkinskaya metro station. I chose this place because it is very convenient to get to and I had a very good first impression. Sport Mix is ​​located five minutes walk from the metro. As soon as I came to the studio, they gave me a very high-quality consultation, told all the details and nuances, the cost of classes, opportunities, and most importantly, they said that they could give me exactly what I want - perfect figure!

I was also attracted by affordable prices, which are accompanied by excellent service. I'm sure I did right choice! I am very grateful to the attentive coaches who taught me a lot, correctly distributed the load during training, which allowed me to get rid of excess weight without injury and fatigue, stimulated me at every stage of training, were patient, chose proper nutrition for me, each session was aimed at the most problematic areas of my body.

The workouts consisted of a warm-up, strength section and stretching, the final stage. I really liked the result. I'll tell you briefly: before visiting Sport Mix, I weighed 75 kg, excess weight bothered me very much, when I spent 3 months in Sport Mix, I got rid of 12 kg! Now I have become fit, got rid of extra pounds and finally like myself in the mirror) For me, this is an incredible result! I will continue! Spending time in Sport Mix brings not only excellent result, but also a great mood)

When I had extra pounds after the birth of a child, I also decided something urgently to do something with myself. It was terrible to look at your sagging belly. All sorts of diets and means for losing weight are not for me. I do not believe this and I am afraid of this method of losing weight. As a result, she enrolled in the SportMix dance studio in St. Petersburg. A friend advised. We are engaged in a body fitness program. This is a whole complex program. I combine business with pleasure, on the one hand it is a sport that requires effort on oneself, on the other hand, pleasant dancing.

After a couple of months, the tummy tightened noticeably. Now I am generally slim. Posture, the weather became completely different. And I do not recognize any diets. I eat everything, but little by little. I also do not limit myself in time. If I want to eat something tasty for the night, I open the refrigerator and eat. And most importantly, I really like doing such dances. Therefore, everything works out. To whom that, someone at home takes care of himself.

SportMix studio in St. Petersburg. I advise you all to dictate on behalf of my wife, she went there. And so her words. I quote: After I went to this studio, life changed for the better, I became thinner ass, my husband really liked me, my friends they began to notice that I had changed, they started calling and asking, I had to tell them, but I didn’t want to be alone among my friends, beautiful and pumped up. After a while, as I told them, I acquired such a form, they signed up there. appearance has changed.

My "Terrible" friend got a boyfriend because of this studio earlier with her appearance she never dreamed she was a dim mouse but SportMix changes people what she has become and cannot be described. Already a month after class I had a press that catches the eyes of men .My husband became terribly jealous because I became so beautiful. In conclusion, I want to say that this fitness studio cannot be found better, and this studio can be found in St. Petersburg SportMix. I advise everyone to come once and more with a figure you will not have problems. Very a good studio, I advise yes, I repeat myself because this Studio cannot be described in words

To be honest, the topic of losing weight has always been one of the most painful for me. Ever since my school days, I've been that donut, but not because of overeating. I never just didn’t like sports, I went to physical education under duress, you can say. Even then, the fizruk told me that this would definitely come back to haunt me in the future.

In general, by twenty-something I stretched out, of course, but looking in the mirror was still not enough pleasure, I won’t even say anything about the sensations on the beach. Overweight there was not so much left, but the muscle tone itself was simply none, especially the sagging buttocks and stomach were frightening. I thought I just needed to pump up and that's it. Enrolled in gym, it seems that I listened to the instructions of the instructor, and followed the diets in accordance with all the rules, and the result was directly I will say so myself.

The most unpleasant thing is that the process of training never brought pleasure.

I was watching TV one evening, got on a program about proper weight loss. They talked about such an interesting thing as fitness for weight loss. I was personally very surprised when I saw the process of training.

From the outside, everything seemed very exciting, not to be compared with ordinary training. I decided to try my luck, to look for a section of such a plan in St. Petersburg. I called several, including SportMix.

The consultant explained to me that they have classes under the BUMS + ABS program, translated as “butt and stomach”. In general, I got to the address, girls! Work in progress with weights, very intense loads on the buttocks and abdominal Press. After three months, I lost 7 kilos, but most importantly, I pulled myself up very noticeably and managed to pump my stomach and buttocks quite well. I will continue training, the schedule is very convenient and easily combined with work.

Yuliana Ershinskaya

After giving birth, I recovered by 11 kg, at first I did not attach any importance to this, and then it became unpleasant for me even to look at myself in the mirror. I want to say that I have never been thin, but that was the last straw. And I immediately started looking for fitness clubs. My eyes fell on the SportMix studio in St. Petersburg. Very convenient location, I get there by car in 15-20 minutes. Here I got to the trainer Anna. Very pretty girl, professional, very accessible shows the training program. If I do not succeed in this or that exercise, Anya helps and explains until I do it right.
At first, after the first workouts, I practically crawled out of the gym, sweat ran like a stream. Then, when I got involved, it became much easier. Plus such intense training they encouraged me to refuse food after them (it just became a shame to eat up when you work so hard like Papa Carlo), and so that all efforts would not go down the drain, I began to eat right. By the way, Anya advised me how to do it correctly so as not to disrupt the metabolism and so that it does not affect my health. After a month of training, the result was noticeable, the sides and stomach slept a little. After three, I even got into my favorite jeans that I wore before pregnancy, but I don’t want to stop there, now that the weight is dropping a little, I want to achieve a relief and a taut beautiful priests. I think body fitness is just what you need to achieve your goal.

Even if you haven’t devoted time to your body for a long time, abandoned sports and stopped doing exercises in the morning, it’s never too late to set foot on the path again. healthy lifestyle life. Among the variety of sports directions you need to find the one that suits you best. Today we want to talk about the direction of fitness MindBody (“Mind and body”), which suits almost everyone.

• How to pull yourself together and start doing fitness?
• How to start sports activities?
• What is Mind Body and why should you start fitness classes with it?

What restrictions exist in the softest sport, who simply needs it and what a woman needs to feel happy - all these questions are answered by a coach with more than 20 years of experience, a teacher-choreographer, an instructor of group programs in a fitness club Natalya Masaeva.

How to pull yourself together and start doing fitness?

This question certainly worries those who have been living without sports for a long time, have lost their shape and are afraid to “tackle themselves”. According to Natalia Masaeva, in order to overcome fear, you need to accept yourself for who you are.

You need to look in the mirror and honestly say to yourself: yes, I have gained weight; yes, I lost my shape; yes, I have changed. Answer yourself the main question: do I want to continue to be like this or not? Make a decision! - expert advice.

Natalia notes that the most important thing for a woman is to want, and then she will be able to overcome any obstacles:

Remember when you really, really want a sweet or fell in love with new shoes from the window ... You go and buy it! It is the same with sports: kindle in yourself the desire to change yourself - and any fears and embarrassment will fade into the background.

How to start sports activities?

The longer your life goes without sports, the more difficult it is to persuade yourself to start exercising. The main thing here is not to create stress for an organism that has become unaccustomed to physical exertion: you should not rush into the pool with your head and run to the gym, pull dumbbells hard and squat with a barbell. Our expert advises to start with soft fitness.

Our body gets used to life without physical exertion, gets used to a certain rhythm. Therefore, active training in the gym from scratch is a huge stress for him. You need to deceive the body: MindBody allows you to give optimal load, feel, but do not overload the muscles.

What is Mind Body and why should you start fitness classes with it?

MindBody - literally translated "reasonable body", conscious work on the body. This is a direction of soft fitness that combines elements of yoga, Pilates, articular gymnastics and spinal stretching exercises. Training takes place at a calm pace, without stress on the heart, and contributes to the study internal muscles, joints, all parts of the spine. This technique has already proven to be effective.

A client came with several small hernias in the spine. After training, they disappeared, the person refused the operation and still feels great, of course, regularly exercising, - Natalya Masaeva gives an amazing example.

As a result of MindBody training, all muscle clamps that were in the body are released, tone increases, and posture improves.

Imagine a stream that has been blocked with stones, and the water can no longer run as it used to. These are the “stones” that we remove, - the coach explains. In addition, in the course of training, it is actively used breathing exercises which also has a beneficial effect on the body.

"Instructions for use" direction Mind Body

• leads a sedentary lifestyle;
• dislikes cardio training, running and jumping;
• who often have a headache;
• who are too closely "friends" with the computer.

The question of contraindications, one might say, puzzled the expert.

Should not be used by pregnant women and those who have a cold. Otherwise, people of any age and in any state of health can attend classes, she says. - You can and even need to attend classes for young mothers immediately after childbirth in order to get in shape.

In the PanattaSport fitness club, where I now teach this direction, the groups are small, maximum 10 people, and this gives me an excellent opportunity to train women almost individually, which, of course, gives a quick effect.

Indeed, in MindBody, the technique of performing exercises is very important, not the speed and not the number of approaches. Small groups just help to achieve high-quality technique among all participants, each coach gives recommendations and instructions on how best to perform tasks.

Girls, women, give yourself, only yourself, at least three hours a week! Then you will love and respect yourself more, and those around you will take care of you more, Natalia gives her advice.

Finding harmony, according to her, is difficult, but a woman makes herself happy.

The opinion that a man made a woman happy is all wrong. A woman becomes such herself, and only then shares this happiness with a man, - the coach argues.

All the power in the family is in the hands of the woman. What we feel returns to us according to the boomerang rule: resentment - resentment, bad mood - unpleasant events. That is why it is important to love yourself - then those around you will return this love doubly, be inspired by it. Care for beauty and health plays a huge role here: at any age, in any state of mind and body, it is important to remember about yourself - and you will at least one step closer to happiness.

1.10.2015
We thank the fitness club "" for the information provided

As you might guess from the name, this workout is aimed at working out the muscles of the lower body. This is a high-intensity training using additional equipment, which allows you to short time form a relief and get rid of excess fat in the thighs, legs and abdomen. Classes will be especially effective for you if you are a pear-shaped figure with voluminous hips and a slender top.

Exercises are recommended even for beginners, but at first it can be difficult, because these are aerobic workouts with high level intensity. During exercise, the muscles are loaded to the maximum due to effective exercises at a fast pace. By the end of the workout, the pace gradually decreases, but at the beginning you will have to sweat a lot.

Another characteristic of the Lower Body is the use of additional equipment such as dumbbells, steps, bodybars and more. Thanks to this, the lesson is not boring, and the load on the muscles is diverse. The entire session will focus on the lower body; there is no work on the arms, chest and upper back. Therefore, it is advisable to combine the Lower Body with other exercises in order to harmoniously work out the whole body. If your task is to first of all put your legs, abs and buttocks in order, then feel free to sign up only for the Lower Body.

How the Lower Body Workout Works

This group cardio workout can be found in many fitness clubs. It is best to do it in a group, where the atmosphere of the lesson helps not to give up and continue to perform intense exercises. But you can try it at home: there are many videos on the network with Lower Body workouts from professional trainers.

A standard workout lasts about an hour, with half of the session focused exclusively on the muscles of the legs - the inner and outer thighs, the gluteal muscles, and the calves. The complex usually includes squats, lunges, various leg swings, that is, standing exercises. Many exercises are performed using bodybars. Start with light weights and gradually increase the weight to achieve results. Do not be afraid of muscle growth, such exercises a couple of times a week will definitely not make you a bodybuilder. But they will help to lose weight and adjust the figure, especially in combination with proper nutrition.

Lower body workout - an aerobic group lesson aimed at working out the muscles of the legs, buttocks and abs. In fact, in any club this is the most popular lesson. Most women consider the legs and buttocks to be their problem area, and believe that by training them, you can get rid of fat locally. Do not misunderstand - the lesson is useful, it will strengthen your heart and blood vessels, help you get rid of "extra calories" and will be a faithful assistant to everyone who is losing weight. But losing weight only “in the legs and stomach” will not work.

Benefits of lower body

Regularly visiting lower workouts body, you can achieve the following goals:

1. learn to do basic exercises- tilt with a barbell (a light bodybar will act as a barbell, but the essence of this does not change), squat, lunge, lunge to the side. Almost the entire power section consists of just this;
2. improve your stamina, which can help in everyday life. You will stop suffocating on stairs, gain freedom of movement and be able to walk with children as much as you want, and not until you get tired;
3. get rid of problems associated with hypodynamia - sleep disorders, blood circulation, work nervous system. Aerobic lessons really make us calmer, improve sleep and memory;
4. learn how to adjust your diet to your training schedule. Some instructors still believe that best style nutrition - this is 2 hours without eating before class, and 2 hours after. Such things interfere with recovery and are completely meaningless in amateur training, they should be avoided. You can lose weight, and if you just distribute your calories evenly throughout the day, but create a small deficit. The skill lies in the absence of the habit of overeating after training;
5. develop the habit of regular classes. A big problem for fitness enthusiasts is that they don't make exercise a priority. Theoretically, everyone wants to lose weight, improve their figure, make a body for the summer, and so on. And practically only half of the purchased subscriptions are used. Usually for group classes you need to go to a specific instructor in the group by a certain time. This disciplines and helps to get used to the regime. Subsequently, it will be possible to organize self-study much easier.

So, the lesson has all the advantages of group aerobics. But does it have any disadvantages?

Cons

• You won't be able to download anything there.

Many set such a goal as "lose weight and pump up the buttocks." Of course, we can all believe that someone has succeeded. But it is precisely this “visual effect” that is achieved, as a rule, by those who simply did not see the true shape of their muscles due to fat. It is they who lose weight quite easily, and then they say that they have “pumped up”. Of course, the muscles will tone up and problem areas will look better. But this does not mean that they really "pump up". Still, to increase muscle volume, we need energy. And for weight loss - its deficit. A contradiction, right?

• You can only progress for a short time.

The secret to successfully setting and achieving fitness goals is understanding that you will have to progress, not only in "cutting calories" as many people think, but also in physical activity. It is logical that first you will walk in a fitness club on a treadmill, then - on Pilates and on a treadmill, then - choose a couple of aerobic lessons with an emphasis on the bottom and top of the body and alternate them, then - go to hot iron or body pump and add intervals on a stationary bike or treadmill to your workouts, and then you will be interested gym. In it, you will first perform general strengthening workouts, and then either divide the muscle groups into a split and try to work on their shape, or go into strength areas and begin to master complex high-cordination movements with a barbell. Here's the logic. But we usually do something completely different:

1. we find some kind of comfortable type of physical activity and do it all our lives;
2. we don’t get better at it, because we don’t provide ourselves with things that help us grow.

And now about the main thing. How can we progress within a group aerobic lesson? For starters, we can go to an instructor who doesn't push their group hard with jumps, plyometrics, or force them to lift weights. Stay there and then go to the instructor who does it all. But progress in working scales is finite. In most clubs, the heaviest thing you can lift is an 8kg bodybar. This is negligible, especially when you consider that many do training on strength endurance in the range of 60-70% of the 1-rep max and that's the only way they can progress. Is 8kg more than half your 1-rep max? Then you wouldn't even be able to lift your sports bag!

Moreover, many exercises are “designed” in such a way that progress in weights will be traumatic. After all, it is difficult to place the same barbell on your shoulders if you do not know how to throw it from the floor. But this is already taught separately, and this process is also not fast.

Why do I go to the Lower body and not lose weight?

This effect often manifests itself in women with normal weight. Normal according to medical criteria, but completely “not suitable” for them according to aesthetic criteria. So, to create a calorie deficit, you need to objectively eat little. But they do not bother with calculations, but simply switch to any known strict diet. It gives results quickly, and the person really loses weight. Next comes aerobics. It is logical that calorie consumption increases. It is also logical that the appetite increases. But what is illogical is that instead of adding, say, 50 g to her serving of buckwheat or rice, and 60 g to her serving of chicken, the girl begins to absorb tons of sweets. Although this is also logical. Most popular diets are low-carb in nature. This makes aerobic exercise almost unbearable. Not only do we, excuse me, “slow down” and get confused at the lesson, but even then at home we want to lie with a rag and no vaunted vivacity.

As a result, it turns out vicious circle"diet-aerobics-sweets-fasting days-again feeling unwell-again sweets." Here it is necessary to understand that by means of aerobics from low to the lowest percentage of fat they do not lose weight. More precisely, by means of aerobics alone. We solve this problem by combining aerobic and power load with a cyclical diet.

On the days when you do aerobics, you should stick to the average calorie content, on the strength ones - normal (that is, there is a need), but the days of rest you have conditionally “unloading” with 1 g of carbohydrates per kilogram of body weight. Yes, this protocol is also not ideal from a health point of view, but it works much better than year-round suffering with aerobics and sweets.

But there is also a simpler case. Fitness is present, overcoming oneself in the form of tearing away from life as much as three hours a week for it too. But power control remains a fictional concept. Therefore, “they” do not lose weight in aerobic group lessons. In general, training is not bad, you just have to use it correctly, and to solve those problems that, in principle, are solved with the help of aerobics.

In addition, there is another popular "harm" of group aerobics. Unfortunately, the real content and effectiveness of the lesson depend on the professionalism of the instructor. There is no standard for this lesson, and everyone leads it as they see fit. But, guess how many professional instructors will work for a salary comparable to the fee of a barista or a waiter? Group lessons most clubs are led by energetic students with choreographic training and after instructor courses. Of course, it’s nice to look at them, but they themselves are unlikely to see your technical errors. Yes, and it's difficult large groups. Many overweight people often suffer more injury from such training than benefit.

Therefore, when choosing the Lower Body class, it is worth paying considerable attention to who and how conducts it. If your workout consists of all jumps and high repetitions, but there is no technique control, do not look at "light weights" and "for all fitness levels" in the fitness club schedule. This can be quite dangerous for your health. In any case, do not hesitate to ask about the technique of exercises and do not try to hide in the darkest corner of the hall where you cannot be seen. This will help keep you healthy.

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious :)

Mar 31 2017

One of the types of training Upper Body (upper body) is not the last place in the fitness programs of gyms around the world. The technique helps to pump up muscles, bring the body into sportswear and lose weight. How each session goes, how the exercises differ from other workouts and what results you can get, read on.

What is upper body in fitness

The name itself already speaks of what you have to do in upper body fitness training. Up - top, body - body. In classes with an instructor, most of the time is devoted to the upper part: chest, stomach, arms, shoulders, neck. Additional equipment for weighting is used: dumbbells, bars. The main task is to increase muscle tone, strengthening, restoration motor function limbs. Lessons differ from standard aerobics classes, but they have one thing in common - to get the effect you need:

• regulate the mode of employment;
• build a healthy diet: eat at least sweet and starchy foods, drink more water;
• follow the instructions of the instructor;
• provide yourself with proper rest after class;
• increase activity outside of training.

upper body exercise

If you decide to try upper body exercises, then first of all you should find out if you can do such loads, because not everyone is recommended for intense weight training. Most women who come to workout want to lose weight quickly. It is worth saying here that the result will not be noticeable immediately, so you will have to attend classes regularly. In addition, you will definitely have to change your diet.

Like any other fitness program, the upper body has contraindications:

• varicose veins;
• diseases of the cardiovascular system;
• pregnancy.

The set of upper body exercises goes from easy to difficult. All muscle groups are involved in turn. For example, here is a description of several standard upper body exercises:

• Triceps work. Heels together, toes slightly apart, dumbbells in hand. Raise your hands to your shoulders, on the count of one - lift up, on the count of two - lower to your shoulders. Medium pace, do 3 sets of 15 reps. Rest - 30 seconds.
• Working out the biceps. Performed standing. Heels together, socks apart, arms along the body, each with a dumbbell. Start alternately bending your arms in the limbs at the level of the belt, that is, only in elbow joint. Do it at an average pace. Repeat 20 times, rest 30 seconds and repeat.
• Working out the pectoral and deltoid muscles. The same starting position as in the previous exercises. Stretch your arms at shoulder level, each with a dumbbell. Spread your arms out to the sides without bending them. Rise up on your toes at the same time. The number of repetitions is at least 10 times.

upper body workout

Almost any upper body workout lasts exactly an academic hour. This distinguishes it from many other fitness programs. It does not begin with an aerobic warm-up, but immediately with exercises. To begin with, dumbbells are taken and the muscles of the hands are worked out, then the process becomes more complicated, the burden becomes greater. So by the end of the lesson, you work out all muscle groups, weighting with various equipment.

upper body tabs

There are variations of this fitness program. upper body tabs power complex exercises aimed at working out the press. Especially suitable for those who want to correct the figure in the waist area, "dry". Often combined with stretching, so that at the end of the session you can relax the muscles and stretch them to consolidate the result. The duration of the workout can be slightly longer - 55 minutes. It is best to attend classes at least 2 times a week. An excellent workout with which you can start your acquaintance with upper fitness.

upper body press

A set of upper body press exercises is aimed at strengthening the muscles of the back and chest, arms and shoulders. There is a very intense physical activity, so beginners should not come. From standard exercises, push-ups, multi-repetition movements with a bodybar can be distinguished. It is better to start with a regular upper body and then move on to mixed format lessons. Special equipment, shock absorbers are actively used. After a couple of months of regular training, you will notice relief changes in your body, the muscles of your back and chest will become stronger.