A set of exercises for weight loss
"Individual TV Gymnastics"
A set of exercises "Television gymnastics"- this is not at all the gymnastics that is shown on TV, these are exercises that you can do while watching your favorite TV show.
Why do you need such gymnastics? This set of exercises is necessary for you to train, lose excess weight, improved the figure and strengthened health, without spending too much time on it, and also in order to making the exercises easy and simple, since physical activity is always transferred much easier when you are distracted by something.
With the help of a set of TV gymnastics exercises, your muscles will tone up, and as soon as this happens, they will begin to burn fat intensively. As a result you will lose weight with health benefits. At the same time, the volume of muscles will not increase, but the figure will become toned, and the skin will be smooth and will not sag, as happens when losing weight with the help of strict diets.
The set of exercises of television gymnastics includes mainly static exercises, which give maximum effect weight loss for a short time .
Television gymnastics is a complex of home static exercises for weight loss, which can be performed sitting or lying in front of the TV. You can start training right today by reading and remembering just a few simple exercises.
Important note! While exercising, try not to pay attention to physical activity, do not be distracted from watching TV. Over time, you will get used to it and will train and lose weight, not only without spending time, but also without the negative feelings that usually accompany exercise.
The set of exercises "Individual TV Gymnastics" is designed for one month and consists of three parts - for those who watch TV while sitting, and two parts - for those who watch TV while lying down. If for some reason you could not perform the exercises for one or even several days, it's okay, continue training using this set of exercises in accordance with the current decade of the month.
The daily set of exercises is designed to be performed during a standard television program lasting one hour, divided into 15-minute blocks of commercial breaks, the duration of which is 5 minutes. If the transfer is longer than an hour, continue with the exercises in the same sequence or stop training after an hour. Exercising for one hour a day is enough to get the necessary physical activity and start losing weight quickly.
A set of exercises for those who watch TV while sitting
First decade of the month
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While sitting in front of the TV and watching your favorite show or TV series, lift one leg so that the foot is at a height of 10 - 15 centimeters from the floor. The leg can be bent at the knee or straightened. The more straightened the leg, the greater the load on the muscles. |
Exercise for slimming the arms and abdomen, as well as strengthening the muscles of the chestWhile watching a TV show, put both hands on your knees and press your hands down on your knees with force. Maintain the effort until the commercial break. When performing this exercise, some muscles may tremble, do not attach importance to this - this normal phenomenon. If it's still hard for you to hold the pressure until the commercial break, let's rest alternately with one and the other hand, but still strive to hold the pressure with both hands until the commercial break. |
Exercise for slimming arms, back and neckTo perform this exercise, place your hands behind your head at the back of your head and push forward while resisting pressure with your neck muscles so that your head is in the same position. Hold the tension until the commercial break. Do not apply too much force so as not to damage the cervical vertebrae - moderate pressure is enough for training. Periodically, for a short time, relieve pressure, allowing the muscles to rest. |
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Exercise for slimming legs and buttocksWhile watching a TV show, sit close to the edge of a chair or armchair and tense your leg muscles as if you were about to stand up. Hold the muscle tension for as long as you can. Periodically relax your muscles and rest, but try to make pauses between muscle tension and relaxation as short as possible. Do the exercise before the commercial break. |
Second decade of the month
Exercise for slimming legs and abdomenWhile watching a TV show while sitting, lift your feet off the floor, clasp them together and pull in opposite directions. Hold muscle tension until the commercial break. If you find it difficult to keep your feet up while doing this exercise, you can lift them off the floor for only a short time. Relax the muscles periodically, but try to reduce the rest time and keep the muscles tense for as long as possible. During the commercial break, let your leg muscles relax, get up and walk around a bit. The exercise intensively trains and tones the muscles of the abdominals and legs, burns fat on the abdomen and legs, makes the stomach toned and legs slim. |
Exercise for slimming arms, legs and abdomen, as well as for a beautiful breast shapeWhile sitting while watching TV, put your hands on your knees with outside legs. Press your hands on your knees as if you want to move them inward. At the same time, tighten your leg muscles and rest your knees on your hands so that these movements compensate each other. While performing this exercise, some muscles may tremble - do not pay attention to this. Do the exercise before the commercial break. This exercise perfectly trains the muscle groups of the arms, legs, abdomen, chest and back at the same time, allows you to make your stomach taut, your legs slim, your chest beautiful. |
Exercise for slimming the buttocks
third decade of the month
Exercise for slimming legs, back, arms and abdomenWhile watching a TV show, place your hands on inside knees. Press down with your hands as if you are trying to spread your knees out to the sides. At the same time, tighten your leg muscles as if you were trying to bring your knees together. Compensate both movements with muscle tension. The exercise simultaneously effectively trains and tones the muscles of the arms, legs, abdomen and back. A large volume of working muscles intensively burns fat and allows you to achieve rapid weight loss. |
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Exercise for fast belly weight loss
On this monthly course of training in the "sitting" position ends. Over the next month, the intensity of the loads can be slightly reduced, because during the daily workouts your muscles have come into tone and are already intensively burning fat in all parts of your body. Further, it is enough just to maintain muscle tone by performing exercises with low intensity in order to lose weight to the size you need.
A set of exercises for weight loss for those who watch TV lying down
In the first half of the month, do the following exercises:
Exercise for slimming legs and abdomen
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You watch TV while lying on your back, for example, on the couch. Place a pillow under your head to see what is happening on the screen. Without being distracted from watching TV, lift one leg up 10-15 cm from the surface of the sofa. Bend and straighten your leg periodically. When the leg gets tired, do the same exercise with the other leg. Perform the exercise before the commercial break in the TV show. During the commercial break, put your feet down and rest. You can get up and walk. Over time, when the muscles are sufficiently trained, you will perform this exercise without much effort. Exercise trains the muscles of the legs and abdominals, promotes fat burning, makes the stomach toned and helps get rid of back pain. |
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Exercise for weight loss of the arms and abdomen, plus - to strengthen the muscles of the chest
Belly Slimming Exercise
Hip slimming exercise
In the second half of the month, do the following exercises:
Exercise for slimming the abdomen and legs
Exercise for slimming arms and strengthening chest muscles
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Lying on your back and watching a TV show, take a two-liter plastic bottle filled with water in one hand, stretch your arm along your body and lift it to the side, raising the bottle by 15-20 cm. Hold this position until your muscles get tired. Then, rotating with your hand, turn the bottle 90 degrees. Feeling tired, turn the hand with the bottle another 90 degrees. When the muscles get tired again, do the exercise with the other hand. Periodically, the bottle can be lowered, but try not to do this too often. Do the exercise before the commercial break. Exercise trains the muscles of the arms and chest, makes the arms beautiful. |
Exercise for slimming legs and abdomen
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Lying on your back, without interrupting the TV show, stretch your arms along the body and lift both legs a few centimeters up. This exercise is quite difficult to perform, it will be difficult for you to keep your legs in this position for a long time, therefore, if you feel tired, periodically lower your legs and rest, but try not to delay the rest for a long time. To reduce the load, the legs can be bent at the knees from time to time (while they should be raised from the surface). For achievement maximum load put your hands under your head and straighten your legs. Do the exercise before the commercial break. The exercise perfectly trains the abdominal muscles, intensively burns fat on the abdomen and legs, allows you to make your stomach flat, and your legs beautiful and slender.. |
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Gymnastics in front of the TV
Of course, everyone knows that you shouldn’t sit in front of the TV all evening, however, to be honest! - with whom it doesn’t happen: either a good entertainment program, or a favorite series - well, how can you tear yourself away from the screen. And then - and the legs are numb, and the neck does not turn, and the lower back hurts ...
I recommend diligent TV viewers not to waste time in vain and during commercial breaks to warm up properly, do some exercises without getting up from the sofa or chair, in which they are so comfortably located in front of the blue screen (Fig. 55).
Rice. 55. Gymnastics in front of the TV
1. Move to the edge of the chair or sofa, straighten your back, rest your straight arms on the edge of the chair or sofa you are sitting on, stretch your legs forward and stretch well.
2. Bend your knees, raise your arms up and stretch well again.
3. Put your hands on your shoulders and follow circular motions in shoulder joints with maximum amplitude. Repeat 3-7 times forward and the same back.
4. Tilt your head to the left, then to the right, trying to reach your shoulder with your ear. Repeat 4-8 times on each side.
5. On the couch, lie on your stomach, arms around your legs, bent at the knees, at the ankles. Try to raise your legs as high as possible, then relax. Repeat 3-4 times.
6. Roll over onto your back, lift your straight legs up and make a stand on the shoulder blades (“birch”), then, smoothly lowering your legs, try to touch the sofa behind your head with your toes. Slowly return to sp. and relax. Repeat 2-3 times.
7. Stand up and rest your hands on the armrest of the sofa. Raise your legs alternately bent at the knees so that your head touches your knee. Repeat 3-6 times with each leg.
And finally, a few tips:
Do not get carried away watching television programs - this causes prolonged fatigue of the eye muscles.
Remember that the distance to the TV screen should be at least 2.5–3 m.
Watch TV in even lighting so that your eyes don't see a sharp transition from a brightly lit screen to the surrounding darkness.
For illumination, do not use a table lamp or floor lamp; it is also undesirable for the light source to be located opposite the eyes or reflected from the TV screen.
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Thirty years ago, on the air of the Soviet Central Television, they first showed " rhythmic gymnastics"The effect was incredible - the program did not just destroy the stereotypes and traditions of strictly Soviet television. The fashion for life in the disco style began.
"Light, rhythmic music sounds. You are in a good mood. You feel a surge of strength. Get ready!" - it seems that no one was ready for such a charge on Central Television in the Soviet Union. The very first releases of gymnastics in the rhythm of disco magnetized the whole country to the screen. Still would! Fashionable movements and groovy music instead of the usual physical education from a radio loudspeaker.
Who did not work - just watched. After all, it turned out that Soviet women can be liberated. The foreign name "Aerobics" was replaced out of harm's way with a closer Soviet ear - "Rhythmic Gymnastics". And it all started with foreign video cassettes with exercises from Hollywood star Jane Fonda walking around Moscow.
“The whole world was furious that there is aerobics. Then we decided to create our own direction. We agreed with the Institute of Physical Education, they prepared a complex for us, they approved it in medical institutions,” recalls Chief Editor main edition sports programs State Radio and Television of the USSR in 1973-1991 Alexander Ivanitsky
Almost 30 years later, the former gymnast and host of one of the issues, Natalya Efremova, performs those same movements with the same ease. He still remembers his complex. She still keeps the letters that came in bags to the editor of sports programs.
"Letters came from the most basic of two sources. It was the Soviet army and the zone. From prison, respectively, they promised to improve, they called for marriage. From the army, they simply told that they were awarded for their excellent behavior by watching a TV program, fell in love, liked it," she says.
European Champion in figure skating Igor Bobrin became the first male leading Soviet aerobics. He was the first to leave the studio of the television center, in which the previous episodes were filmed and did gymnastics in nature. The heavy cameras were transferred directly to the park. Filming dragged on for several days and lasted for days.
“After filming, I came and just fell on the bed, because everything hurt. And my wife Natasha Bestemyanova was already doing the fund system, but when she tried to perform our aerobics, she was blown away in half of the program,” he says.
By the end of the 80s, the whole country was already submitting to the assertive teams of elegant presenters. Exercises are printed in newspapers, heroes of Soviet films are engaged in aerobics. A vinyl record with rhythmic music comes out so that you can practice not only three times a week when the program is on. This disc is considered the best gift for March 8th.
Issues of rhythmic gymnastics were even recorded on cassettes. They were often revised, and then kept at home for a long time. In six years, 12 programs have been published, and in some families you can still find the entire collection on the shelves.
The movements of favorite releases were learned by heart and every morning they started with musical exercises. And although it is not easy to remember everything at first, the prompts of the presenters and, of course, the music will make anyone feel the rhythm.
Feeling pleasantly tired and Have a good mood gives us rhythmic gymnastics. Try not to miss our classes. All the best!
Over a billion people gather in front of TV screens every day. This is a quarter of the world's population. The “disease of the century” - hypodynamia - has acquired another source - “TV addiction”, an ailment that affects both adults and children.
It would seem that what's wrong with a cozy, quiet sitting in front of the TV? Many seriously believe that this is a wonderful form of relaxation, relaxation. In fact, excessive enthusiasm for television programs leads to an increase in emotional tension, worsens sleep, and reduces performance.
But now you can’t do without TV. He is part of modern culture, an invaluable source of information that would be ridiculous to lose.
But there is a way out. Watching the TV screen, you can study at the same time exercise. They are simple, do not interfere with the perception of the TV show, but at the same time relieve emotional stress. For classes, you need a regular stable chair with a straight back. You need to sit on it without slouching, straightening your back and turning your shoulders. The simulators bought in the store are also suitable: the “grace” disk, the gymnastic roller, the exercise bike, expanders, weights can also be used: weights of various weights, dumbbells.
The proposed set of exercises promotes the development of flexibility, physical strength, improves coordination of movements, posture, and has a positive effect on overall well-being.
Exercise 1. Sitting on a chair, hands on the belt, shoulders turned, heels raised, without lifting the fingers from the floor.
Exercise 2. Sitting on a chair, spread your arms to the sides and then touch with your palms above your head. You can make cotton.
Exercise 3 Sitting on a chair with hands on the belt, tilt the torso to the right and left.
Exercise 4 Sitting on the edge of a chair, they lean their hands on the seat behind, straighten their legs, raising their torso, leaning on their heels and arms.
Exercise 5 Sitting on the edge of the chair, hold hands on the front edge of the seat, try to sit down in front of the chair as low as possible.
Exercise 6 Sitting on a chair, legs apart, hands on the belt. Raise your arms up and straighten your legs at the knee joints - inhale. Return to starting position- exhale.
Exercise 7 Sitting on the edge of a chair and holding hands on the front edge of the seat, they squat on one leg, straightening and holding the other on weight.
Exercise 8 Sitting on a chair, they take the sides of the seat, make circular movements with their legs, as when riding a bicycle.
Exercise 9 Sitting on a chair, hands on the belt, alternately raise one or the other straight leg.
Exercise 10 This exercise is done with a ball. Sitting on a chair and holding hands on the seat, they grab the ball with their feet and, straightening their legs at the knee joints, lift it higher.
Exercise 11 Sitting on a chair, alternately roll the soles of the feet tennis ball.
Exercise 12 Sitting on a chair, they grab a tennis ball with their feet and shift it to the right, then to the left.
Exercise 13 Sitting on a chair, grab a thick pencil with the fingers of the right foot and shift it to the right. Then they are again captured and returned to their place. Then do the same with the left foot to the left side.
Each exercise is performed 10-12 times. Breathing is free. The movements are smooth, without jerks, they begin at a slow pace.
Before gymnastics, be sure to ventilate the room. Naturally, gymnastics in front of the TV in no way replaces walks in the fresh air, physical education.