Turchinskaya exercises for weight loss. Exercises for weight loss from Irina Turchinskaya - for the sides and abdomen. Exercise "Dog on one hand"

Today we continue our conversation about attention. During this year, a number of articles in our rubric touched on this topic (see Nos. 1, 3, /2002). They talked about the stability and concentration of attention, offered practical exercises for the development of these properties in younger students. In this article, we offer you practical exercises and games that form schoolchildren's concentration, switching and distribution of attention.
We remind you that the formation of attention in primary school students cannot occur quickly. In order to somehow help the student to master his attention, such exercises and games must be carried out systematically and for quite a long time.

Play it the same way

Children are offered some kind of graphic pattern (a sequence of several letters, numbers, a geometric pattern made in cells, etc.) and are given the task of accurately reproducing it (for example, to the end of a notebook line or on several lines).

Set order

In the left table there are 25 numbers from 1 to 40. You need to rewrite them in ascending order in an empty table on the right, starting from the top left square.

tangled lines

Looking at a line from its beginning to its end, especially when it is intertwined with other lines. Such drawings are very often offered in various children's magazines. Encourage parents to do this exercise systematically with their child at home.
When completing this task, adults need to pay attention to whether children can complete the task without the help of a pencil, pen, finger, whether they experience significant difficulties, whether they have a desire to complete the work to the end, how much time is spent on it.

Find differences

Tasks of this type require the ability to highlight the features of objects and phenomena, their details and master the operation of comparison. Systematic and purposeful teaching of comparison to schoolchildren contributes to the development of the skill of modern activation of attention, its inclusion in the regulation of activity.
Children can be offered any objects, their images, pictures that differ in a certain number of details.

Game "Notice everything"

The game is based on memorizing the number and order of a number of objects presented for a few seconds. As you master the exercise, the number of objects gradually increases.
7-10 items are laid out in a row (you can put pictures with images of items on a typesetting canvas), which are then closed. Having slightly opened the objects for 10 seconds, close them again and invite the children to list all the objects (or pictures) that they remember.
Opening the same objects again, for 8-10 seconds, ask the children in what order they lay.
By swapping any two objects, show everything again within 10 seconds. Invite the children to determine which items are transferred.
Without looking at the objects anymore, say what color each of them is.
You can come up with other options for this game (remove objects and ask children to name the disappeared ones; arrange objects not in a row, but, for example, one on top of the other, so that the children list them in order from bottom to top, and then from top to bottom, etc.) .

Game "Seek non-stop"

Within 10–15 seconds, see around you as many objects of the same color (or the same size, shape, material, etc.) as possible. At the signal of the teacher, one child begins the enumeration, the others complete it.

Each hand has its own business

The basic principle of the next few exercises: the child is offered the simultaneous performance of multidirectional tasks. At the end of the exercise (after 10–15 minutes), the effectiveness of each task is determined.
Children are asked to slowly leaf through a book with illustrations for 1 minute with their left hand (memorizing them), and with their right hand to draw geometric shapes or solve simple examples.
The game can be offered in a math lesson.

Score with a hindrance

The child calls numbers from 1 to 20, while simultaneously writing the same numerical sequence on a piece of paper or board, but in reverse order: says 1, writes 20, says 2, writes 19, etc. Calculate the task execution time and the number of errors.

Interference Reading

Children read the text while tapping a rhythm with a pencil. When reading, children also look for answers to questions.
You can also read the text aloud and write something at the same time (for example, + - + - + - + -, etc.).

Remember the fairy tale

The child is offered the following task - to cross out one or two letters in the text and at the same time they put on a children's record with a fairy tale. Then they check how many letters the child missed when crossing out and are asked to tell what he heard and understood from the fairy tale.
The first failures in the performance of this rather difficult task may cause protest and refusal in the child, but at the same time, the first successes inspire. The advantage of such a task is the possibility of its game and competitive design.

The game "Counter Rings"

This game can be used to focus attention at the beginning of the lesson. Right hand: the tip of the little finger rises to the tip of the thumb - this is a small ring. Left hand: the tip of the rounded index finger stands on the tip of the thumb - this is a large ring. Rings open. A new ring for the right hand is built by the tips of the ring and thumb, for the left - by the tips of the middle and thumb. Both movements are performed simultaneously. The next pair of rings, again at the same time, are built by the thumb and middle fingers of the right hand and the thumb and ring fingers of the left. The last finger position becomes a mirror image of the second.

Game "Palm-fist"

Children also play with pleasure in the attention concentration game "Palm-fist". One hand is pointing up, the palm is straightened. The fingertips of the straightened palm of the other hand rest against the base of the palm. This position is called "palm".
One hand is clenched into a fist, the fingertips of the other hand rest against the base of the fist. This position is called "fist". The host commands, accompanying the words with appropriate gestures: "Palm! Fist! Palm! Fist!", etc. With each command, the position of the hands changes; then the right hand rests on the base of the palm of the left, then vice versa. Players quickly execute commands. As they master the game, children are happy to play the role of a leader.

Find the numbers in order

Invite the children to look in the picture, show and name numbers from one in ascending order.

Indicators here can be the time to complete the task, the ease and pleasure that children experience in the course of work.
Weakness is evidenced by a quick rejection of the task, the desire to start all over again when finding each next number of the 1st or 2nd ten, as well as severe fatigue, pain in the eyes. In this case, the task should be abandoned.

Squares, triangles, circles

You can evaluate general attentiveness with the help of the following simple task.
Draw a few squares, triangles, and circles on a piece of paper, like this:

Offer the children one or more options for the task and evaluate the accuracy of their understanding and correct execution.

a) Put a "cross" in the second triangle on the left and a minus sign in any circle.
b) Write the letter K in all circles except the 1st, and the letter O in all squares.
c) Cross out all the squares and triangles after the circles.
d) Underline the squares before the triangles, but not after the circles.

Find the word

You can evaluate the properties of attention using the Munsterberg test. Words are hidden among the alphabetic text.
For example: puklbus joy ufrncl.
The task is to find them as quickly as possible and underline, and if possible, count them.

Falksunmurdereytshkunewsvtrraktse

blitzexamukyeprosecutorkarteoriyadlpdelostf

kshchashopgpmdatahrkadonumberscalculationconsequencerb

oukltetradyatsdbaprfupencschfremblokkram

ftsnoslovonrschfrmoneygiktsschbstulfpltoschkr

rtdattentiondragstolpthmutarelkaysmuksustrpk

bfschcommunicationyaaotwinderbfrktschickenchickenfbfb

kvzonosyaftmktslubflyingktsshschcocktacklsong

shaftskachelikzhdfmobankadshzhhorsepzhkpointpftsk

The number of words found, the number of omissions and erroneously highlighted words, as well as the time to complete the task are estimated. If the child copes with it in 2-3 minutes, this is a very good result. In total, 33 words were "hidden" in the text.
However, it is better not to offer this task to students of the 1st grade. But on the other hand, it is perfect for a competition game between 2-3 schoolchildren at a child’s birthday or other children’s holiday, you just need to prepare forms and a clock with a stopwatch in advance.
For first graders, this task can be simplified: write words on the board, in each of which you need to find another word hidden in it.

For example:

laughter, wolf, pillar, scythe, regiment, bison, fishing rod, stranded, set, prick, road, deer, pie, tunic.

Simple operation

Any small work perfectly trains attention - unscrewing small nuts, sorting cereals, darning, embroidery. This is both a break from study and at the same time an exercise in attention.

little teacher

A good task for assessing the stability and concentration of attention are texts in which errors are deliberately made. During the holidays, younger students willingly play school, taking on the role of teachers. Offer them similar tasks (with missing letters, with unfinished endings, with extra doubling of vowels or consonants, with replacing one letter with another, for example, b on d, P on T, m on l and vice versa). Just do not forget that the tasks must be written in capital letters and preferably in calligraphic handwriting, our adult "scribble" children simply refuse to read and parse.
In general, modeling game and competitive situations is the best way to train any intellectual qualities, including the properties of attention. And most importantly - do not rush to blame children for inattention. The opinion of adults still has an inspiring effect. And having admitted their failure, the guys do not seek to get rid of the shortcoming, but only refer to it in conversations that are in the nature of notations.

Literature

1. Ermolaev O.Yu., Maryutina T.M., Meshkova T.A. Student's attention. - M., 1987.
2. Korneeva E.N. Oh, these first-graders! .. - Yaroslavl: Academy of Development, 1999.
3. Levitina S.S. Is it possible to control the attention of a student? - M., 1980.
4. Psychocorrectional and developmental work with children / Ed. I.V. Dubrovina. - M., 1998.

0 April 19, 2017, 04:46 PM

Irina Shayk

It's only been a month since the 31-year-old model gave birth to her lover's first child, and she's already in great shape! Today, for the first time, the star showed what her post-pregnancy figure looks like by posting a picture on Instagram in which she poses in a tiny bikini. How the model got into shape so quickly is easy to guess - she not only does intensive training in the gym, but also knows how to keep her figure at home.

The beach season is coming soon, which means that it will be useful for all girls to learn seven simple and effective exercises from Irina Shayk. The supermodel herself learned about them thanks to her trainer Justin Gelband, under whose supervision Irina has been following her figure for eight years.

If you have jetlag, you are too lazy to get dressed and go somewhere, you can stay at home and watch TV and do these exercises,

Irina says. So, what is this miracle exercise?

1 Place your hands on the table and stand in a plank position, resting on your fingertips. First, take your right hand back - the elbow should look at the ceiling, and then turn the whole body into a side plank. The abdominal muscles will help you stay in a stable position. Return to the starting position and repeat the movement on the other side. Do 15-20 repetitions.

2 Turn away from the table, put your hands on its edge behind you. Bend your knees at a 90 degree angle. Make sure your feet don't lift up and your elbows are slightly bent. Raise your left leg slowly towards your chest and then return it to the starting position. Change legs and watch your body - it should not stagger. Do 15 to 20 reps.

3 Take a pillow for balance and extend your arms in front of you. Place your left foot straight on the bed. Slightly bend the knee of the supporting leg, and tilt the torso forward. After that, slowly lift your left leg and take it to the side, and then return it back. Keep your hands tight at all times. Repeat 15-20 times.

4 Move the pillow closer to your chest, again for balance, and place your left leg on the bed with a slight bend. Bend the supporting leg at the knee, and push the pillow in front of you, then return to the starting position. Do 15 to 20 reps and then switch legs.

5 Stand in front of the table with your knees slightly bent. The chair behind you will tell you the trajectory of movements. Move your legs towards each other, and raise your hands in front of your head and press your palms to each other. Lean your body towards the chair, doing a small squat, then return to the starting position. Keep your back straight while doing this. Do 15-20 exercises.

6 Lie on your back, bend your left leg so that the ankle is above the knee of the right leg. Then press your right leg slightly towards you, placing both hands under your knee. Slowly lift your right leg up and then down. You should feel a stretch in your hamstring. Repeat the exercise for each leg 15-20 times.

7 Remain lying on your back, only now lift your left leg up to the ceiling at an angle of 90 degrees, the foot should be bent. Take a towel and put it on your foot, and take the ends in your hands. Use a towel to take your leg out to the side to stretch your inner thigh. Do 15-20 reps and switch legs.

Vogue source

Photo Gettyimages.ru/Vogue

Irina Turchinskaya, a well-known fitness specialist, host of the TV show "Weighted People", the author of her own exercise methodology for reducing and controlling body weight, recently released her new book "IT System: New Life in an Ideal Body". We publish motivating tips from a trainer that will help you get on the path to health and beauty.

1. No need to make excuses: “I have wide bones”, “poor metabolism”;

2. No need to look for a reason for inaction (“no time”, “sport is expensive”);

3. Don't be afraid to voice the problem. Accept yourself. Make yourself like yourself, approve yourself;

4. Stop creating a food cult. Realize how much food you need to be slim, and how much food you get better;

5. There are no strict prohibitions and definitely the right food;

6. Write down your intentions and tasks. Analyze your own mistakes;

8. Announce your plans to the environment. The fact that they will know about it will help to keep discipline. You will be uncomfortable letting yourself and those people with whom you have shared;

9. Record the desired weight loss. Determine how much you want to weigh and when;

10. Record a video message to your future self. Now, being in anticipation of victory, greet yourself "accomplished";

11. Analyze your diet;

12. Reallocate your time and attitude in favor of these items. Often people do not have enough time for the most important thing - for health and appearance;

13. It is not important how wide your bone is, but how harmonious and comfortable you are in your body;

14. Pay no attention to who eats how much. Watch how much you ate;

15. Take a person you sincerely admire and see what he has achieved with his labors and efforts. He is at that point and gives you a guide;

16. It's nice when there is someone to reach out for, but the feeling is even cooler when you yourself are an example for others;

17. As soon as you invest on your own and it happens (and it will definitely happen) that someone will look at you and strive to repeat, this will be a wow effect that brings the joy of a fulfilling life;

18. Get rid of illusions. In a month, you definitely will not lose thirty kilograms;

19. Look with different eyes at what you have, at people, at your relationships with parents, children, men;

20. Do not shift the responsibility for your own lack of interest in life to others;

21. Write down not only everything you eat, but also all the feelings that you carry in yourself;

22. Make reports to yourself on food and emotions and evaluate them through the eyes of an outside observer;

23. Identify the main feeling that prevents you from living. If boredom accompanies you from morning to evening, it means that you are used to filling it with food;

24. To remove boredom is to close it not with food, but with other useful and interesting things;

25. When we talk about nutrition on a diet, it is important to understand that we should not just eat something, but see the amount of food on our plate and feel it in the stomach;

26. When you can live in harmony, then your life will never again be a calorie surplus, norms and diet rules, like “no carbohydrates for dinner”;

27. Three whales of the normal functioning of the body: movement, measure and consistency, it is discipline;

28. Knowing that in the evening we will have a festival, the diet of the first half of the day must be redrawn according to the occasion;

29. Put all the food you plan to eat on plates. On one - fish with a side dish, on the second - an apple dessert with nuts. On the third - a piece of your favorite ciabatta with cheese. When you see everything at once, you understand that this is not at all small and you stop deceiving yourself, assuring you that you eat like a bird;

30. Sometimes, no more than once a week, you can arrange yourself fasting days of 500 or even 400 calories. This is an opportunity for a respite for the gastrointestinal tract, an opportunity to feel light. This should take place under conditions of normal nutrition, and not in any way on a diet;

31. I very much welcome the idea of ​​a "sleep day". At the same time, I urge you to organize it correctly: take the child to the grandmother, build space, ask relatives for peace. On a sleep day, you don’t need any training or a strict diet;

32. Thank life for the intense rhythm. Still, it’s better to restore yourself to a massage after overdoing it than vice versa, not knowing where to stick yourself and understanding that you don’t bring anything to life, because you are empty.

Slimming Workout 40+ / Static

WARM-UP

1. Boxing. At the same time, with both hands, clenched into a fist, make quick and sharp blows forward, then up. Legs shoulder width apart. Repeat 30 times forward, then 30 times up.

2. Mahi with straight legs forward alternately to the parallel with the floor. Hands along the body. Repeat 30 times on each leg.

3. Leg curls back at the knee alternately. Hands along the body. Repeat 30 times on each leg.

4. Tilt the body forward. Legs shoulder width apart. Hands in the castle are raised up. Tilts of the straight body forward to parallel with the floor, while the hands are in the lock, in line with the body. Repeat 30 times.

5. Circular rotation of the knees. Legs together. Tilt the body, put your hands on your knees and make circular rotations of your knees clockwise and counterclockwise. Repeat 30 times in each direction.

WORKOUT 1

• The main part of the workout consists of 6 exercises that form the so-called one circle. There are no breaks between exercises, and between circles there is a break of 2 minutes.
• In the first month, it is necessary to perform 2 rounds of exercises in one workout, in the second month - 3, and the sequence of exercises should go in the reverse order (from the 6th to the 1st).

"40 PLUS" 1.1. Exercise "Static Squat"

Initial position: back and arms firmly pressed against the wall, lower into a classic squat (knees bent at an angle of 90 degrees).

Exercise: It is very important not to rise up, easing the load on the legs, but to firmly hold the given angle.

Duration:

1.2. Exercise "Push-ups from the wall"

Initial position: the body is straight, in an inclination, the arms are widely spaced slightly below the line of the shoulders, the palms are parallel to each other.

Exercise: bending your arms at the elbows, approach the wall and then gently push yourself away from it, trying to do this minimally with the muscles of the arms and maximally with the pectoral muscles. Elbows during push-ups go to the sides and do not fall down.

Repeat: 10 times.

1.3. Exercise "Boat"

Initial position: lying on the floor on your stomach, rest your forehead on the palms of your hands.

Exercise: raise both legs above the floor as high as possible, tensing the muscles of the buttocks, then lower the legs to the floor, but without touching.

Repeat: 30 times.

1.4. Exercise "Lumberjack"

Initial position: lying on the floor, legs shoulder-width apart and bent at the knees, straight arms are connected in a lock and laid back (behind the head).

Exercise: with a strong movement (as if swinging an ax), raise the body with your hands up and lean forward, touching the floor with your hands. Without a rest phase, decompose to the starting position. Exercise should be performed with a slightly round back, without bending in the lower back.

Repeat: the first two weeks - 20 times, then - 30.

1.5. Exercise "Reverse Plank"

Initial position: sitting on the floor.

Exercise: stretching the legs and body in one line, take emphasis on straight arms (the hands are parallel and located under the shoulders). Hold the body without changing position.

Duration: 1 minute.

1.6. Exercise "Diagonal folding"

Initial position: lying on your back, the right hand is laid as far back as possible (behind the head), the left hand is along the body.

Exercise: having folded the body, connect the straight right arm and the straight left leg, then return to the starting position. Without a rest phase, repeat the movement. After finishing one diagonal, perform the exercise with your left hand and right foot.

Repeat: the first two weeks - 10 times for each diagonal, then - 20.

WORKOUT 2

• The workout starts with a warm up.
• The main part of the workout consists of 6 exercises that form the so-called one circle. In the first month, it is necessary to perform 2 rounds of exercises in one workout, in the second month - 3, and the sequence of exercises should go in the reverse order (from the 6th to the 1st). There are no breaks between circles, and between exercises within each circle there are breaks of 30 seconds.
• The number of repetitions or duration of each exercise increases during the first month.

2.1. Exercise "Plow"

Initial position: arms and legs shoulder-width apart, keep the body not straight, but raise the pelvis a little up, drawing a kind of angle with the body.

Exercise: hold the body without changing position. This exercise is a lightweight version of the plank with straight arms.

Duration: the first two weeks - 45 seconds, then - 1 minute.

2.2. Exercise "Dog on one hand"

Initial position: lying on your stomach with straight legs, tear off the body and lean on one arm, while extending the other arm to the side parallel to the floor.

Exercise: hold the body without changing position.

Duration: the first two weeks - 45 seconds for each hand, then - 1 minute.

2.3. Chair holding exercise

Initial position: standing straight, take a chair by the legs (arms bent at the elbows at an angle of 90 degrees, do not press them to the body).

Exercise: hold the chair without changing position.

Duration: the first two weeks - 45 seconds, then - 1 minute.

2.4. Exercise "Incomplete Bridge"

Initial position: lying on your back with legs bent at the knees.

Exercise: tear off the buttocks and back as high as possible, relying on the shoulder blades. Hold the body without changing position.

Duration: the first two weeks - 1 minute, then - 1.5 minutes.

2.5. Exercise "Lateral Leg Raises"

Initial position: lying on your side, leaning on an arm bent at the elbow, raise one leg above the floor at an angle of 30 degrees.

Exercise: hold the body without changing position.

Duration: 30 seconds on each leg.

2.6. Exercise "Bicycle"

Initial position: lying on your back, hands under the coccyx, legs raised above the floor at an angle of no more than 30 degrees.

Exercise: alternately pull up to the chest and straighten the legs, simulating cycling. Perform first forward, and then backward, with maximum amplitude, until the legs are fully extended during movement.

Repeat: the first two weeks - 10 times forward and 10 times back, then - 20 times each.

Irina Tumanova, Deputy General Director for Operations of the Federal Network of Fitness Clubs X - fit , told us how, in conditions of severe lack of time, to find time for yourself and maintain an excellent figure.

What should you do to keep yourself in shape?

I.T.: Physical activity and a balanced diet are my main assistants in the fight for harmony. I was lucky: the field of activity and my hobbies are related to fitness. Professional "involvement" in the X-Fit network allows not only to actively train, but also to receive firsthand information, in clubs, about what our customers want, which means to be able to understand the needs of our guests, anticipate their desires and implement them in fitness clubs are new demanded services.

The most important thing in fitness, as in any field, is a systematic approach and focus on results. Before you start exercising, determine what you want to achieve from your workouts and what types of physical activity will help you achieve the maximum effect. If you are not quite competent in this matter, seek the advice of an experienced trainer. I will not stop repeating: personal training is necessary, because only in an individual format can you choose the loads you need and adjust the program so that its implementation provides the desired result.

How long do your workouts take?

I.T.: I have a fairly tight schedule, I manage to train exclusively in the mornings, but at least three times a week I start my day in a fitness club. Each session lasts at least an hour, and during this time I have time to train well - to work out the main muscle groups. At the heart of the program, of course, is my favorite functional training, but I am happy to perform additional exercises for balance and breathing exercises. By doing this, I strengthen the stabilizer muscles that help keep the body fit and maintain proper posture. This is during the work week. And on weekends I definitely spend time with my family outdoors in the park or outside the city - and an obligatory component of the active part of the holiday is an hour-long workout or jog.

What is Leadership Training?

I.T.: This is a complex of strength and functional exercises, as well as static postures for balance; plus a hitch and stretch. I work out on my own, as well as under the guidance of Sergey Blucher, master trainer of the direction of group programs of the federal network of fitness clubs X-Fit. A standard workout is a basic complex for working out all muscle groups and additional blocks that help achieve various goals - strengthen your back, keep your body in good shape, etc. During the exercises, the most important thing is involvement in the process: it is important not just to do it right and technically do exercises, but feel how the muscles respond to the load. To complement the effect, you need to eat a balanced diet - the result will not keep you waiting.

Please give an example of a weekly workout split.

I.T.: In one workout, I usually combine exercises with a barbell, with dumbbells, with TRX multi-functional loops - I work out with additional small equipment, on machines and work with my own body weight. I pay special attention to the back, which, like everyone who works mainly in the office, is at risk, as well as the legs, which should be slender and pumped.

My sample workout schedule looks like this:

Monday

Warm-up: 5 minutes of running on a treadmill at a pace of 8 km / h.

1. squat with a barbell 20 kg (two sets of 20 repetitions);
2. deadlift 20 kg (two sets of 25 repetitions);
3. TRX - deadlift (two sets of 12 reps);
4. twisting on the press with a medicine ball (three sets of 30 repetitions);
5. glute bridge with a barbell 20 kg (three sets of 30 reps);
6. extension of the forearms in an inclination with dumbbells 3 kg (two sets of 15 reps);
7. shoulder extension in an incline with dumbbells 3 kg (two sets of 15 repetitions).

Stretching - 7 minutes.

Wednesday

Warm-up: rope (two sets of 30 seconds), rowing machine (two sets of 300 m).

1. squat with dumbbells + biceps curl + bench press sitting up in the simulator 4 kg (two sets of 15 repetitions);
2. deadlift with dumbbells 8 kg + thrust to the belt (15 repetitions each);
3. plie with step to the side with dumbbells 15 kg (two sets of 15 repetitions);
4. push-ups from the knees (two sets of 18 reps);
5. twisting on the press (four sets of 8 reps);
6. dumbbell press up while sitting 3 kg (two sets of 13-15 repetitions);
7. hanging leg raises (two sets of 15 reps);
8. "Woodcutter" on DRT.

Stretching - 5 minutes.

Friday

1. rowing machine 300 m;
2. deadlift with VIPR 12kg (25 reps);
3. pull to the belt to VIPR 12kg (25 reps);
4. 20lb medicine ball squat (20 reps)
5. rope strikes to the floor (20 repetitions);
6. push-ups from the knees (20 reps);
7. twisting on the press (8 options for 8 repetitions).

Stretching - 7 minutes.

Do you track your results or give this right to a personal trainer?

I.T.: As a rule, a personal trainer keeps a diary. It records the training plan, goals and sports results. I control my diet and heart rate on my own - I use applications on my phone that count kilocalories and water balance. I train exclusively with a heart rate monitor so that the training takes place as efficiently as possible and with the desired heart rate (heart rate). Of course, I try to eat right, taking into account the consumption of macronutrient norms - proteins, fats and carbohydrates.

What dietary guidelines do you follow?

I.T.: I try to eat often and in small portions - about 5 times a day. When the body works as a well-coordinated mechanism, and the metabolism is normally dispersed, there is no desire to snack on starchy foods or sweets. But sometimes I allow myself sweets that I adore - the main thing is to eat them in the morning. With pleasure I eat dried fruits, marshmallows, marshmallows or dark chocolate. But if I allowed myself excesses, then I will definitely compensate for this with a long cardio workout. It is important to keep a balance between calories eaten and burned throughout the day. If I understand that the calorie content of food significantly exceeds the daily energy consumption, then the next day I follow the diet more strictly and eat, for example, chicken breast. In any case, the main rule that I adhere to is that food should be varied; then it brings not only benefit, but also pleasure.

How do you motivate yourself to workout?

I.T.: I don't need any additional reason to exercise regularly other than the simple ones: I want to feel good and look good. It takes effort, but it's important for me because it gives me confidence. This desire gives rise to the desire to lead an active lifestyle and self-development, is a kind of driving force, my inner core both in fitness and in managing a company. An effective motivator is a coach - he instructs step by step, explains the details and subtleties of fitness, and in some cases plays the role of a psychologist. Therefore, choosing the right and emotionally compatible specialist-mentor is the key to success in the training process.