Waist and press with Tatyana Rogatina
Dear girls and women, we bring to your attention a wonderful and very necessary workout for the waist and abs. Often, looking at ourselves in the mirror, we are completely satisfied with the upper part of our body. But lowering your gaze lower your mood falls a little, doesn't it? Our problem areas are called so because they lose weight the slowest. A person loses weight from above, and only then it comes to the abdomen, hips and buttocks. But, if you set a goal for yourself, go to it persistently and without giving up, then the results will surely be! First, I want to say that just by strengthening the muscles, belly fat will not go anywhere! He will remain under your wonderful pressure. Therefore, along with strengthening the muscles of the abdomen and waist, do not forget to do fat burning workouts! In the Jillian Michaels section we find the “Flat stomach in 6 weeks” workout and take note. We recommend alternating it with the workout presented here to strengthen the muscles of the waist and abs. We also recommend twisting the hoop for the best effect. Start at 10 min. per day and reach 30-40 minutes. Use hoops with attachments and weights only according to the instructions!
All together will bring amazing results!
Duration of the video “Fitness for problem areas - waist and abs” - 48 min. In the beginning, a full warm-up that prepares your body for the load. The lesson includes lifting the torso, legs, twisting. At the end, the obligatory stretching of the muscles that were in the work.
We will be grateful if you leave below your feedback on the program "Fitness for problem areas - waist and abs"
Reading time: 25 min
A thin waist has always been a sign of a feminine and beautiful figure. Many women strive for smooth curves and a graceful transition from chest to hips.
In this article, we will answer the most popular questions about this female problem area. How can the waist be reduced and what to do if the waist is not reduced? What waist exercises can and cannot be done? We will also offer you an effective set of exercises for burning fat, reducing the waist and eliminating the sides.
The whole truth about how to reduce the waist
The waist is one of the most problematic areas of the body for girls, where fat accumulates very easily and increases in volume. At the same time, the waist and sides area is one of the very parts of the body that very difficult to correct and which cannot be simply "pumped up" with numerous exercises. Moreover, it is believed that it is better not to play sports at all and avoid strength exercises in order not to make the waist "square".
With an increase in weight, the waist is often one of the first to "float", sides and so-called "ears" appear. Of course, there are girls who keep their waist even when they are getting better. Usually they are the owners of the figure. "pears" and "hourglass" (or magic photoshop):
But most often, with an increase in the percentage of body fat, the waist increases greatly in volume, and beautiful curves disappear:
Therefore, the first rule for those who want to get a narrow waist is reduce the overall percentage of body fat. How to do it? Very simple. Start eating a balanced diet, reducing the amount of fast carbohydrates and junk food, increasing activity and physical activity. In other words, to force the body to spend fat, and not save.
But how to make the body begin to lose weight specifically in the waist area? It is very difficult to burn fat reserves in a certain "problem" area. Whatever exercise you do, get ready for the whole body to lose weight. Fat will melt gradually in all parts of your body, somewhere slower, somewhere faster. It is almost impossible to force the body to reduce specifically the waist area.
So, how to reduce the waist and remove the sides:
- Eat a calorie deficit and eat a healthy diet to help your body break down fat.
- Do cardio exercises to speed up fat burning.
- Do core exercises (muscle corset) to tighten muscles and create beautiful body lines.
But for most people, this approach to waist reduction may seem too commonplace. Moreover, when the Internet is replete with such convenient tips as: "Magic corset for the waist - just wear and lose weight", "Special diet for the waist for 10 days", "twist the hoop for 5 minutes a day, and in a week you will reduce your waist by 10 cm"... But we will stipulate right away there are no magic methods and magic exercises for the waist. Most of the methods that are offered on the Internet are absolutely useless in terms of reducing the waist and eliminating the sides.
Tatyana Rogatina is one of the trainers who skillfully combine already known exercises and come up with their own in order to get the most effective complexes aimed at solving a specific problem.
"Fitness for problem areas" - a program for your perfection
So, one of the programs that Tatyana Rogatina compiled - "Fitness for problem areas" - helps in the shortest possible time to correct the "weakest" areas of the female figure.
First of all, these are the lower arms, inner thighs, calf muscles, waist, chest and back. The muscles located in these areas do not receive the necessary load in the course of our normal life, and therefore, over time, they weaken, sag and are often covered with a layer of adipose tissue. Therefore, they need special attention. But in the process of competently working out the "problem" zones, the rest of the muscles are trained, thanks to which the body becomes fit and strong.
In the process of competently working out the "problem" zones, the rest of the muscles are trained, thanks to which the body becomes fit and strong.
Fitness with Tatyana Rogatina is a professional workout that today every woman can organize for herself within the walls of her own home. Having rich experience of working with people, Tatiana records competent video lessons, in which she clearly and consistently explains the features of each exercise. By following her instructions and repeating the movements that are shown on the video, you can get no less effective load than when visiting the gym.
Fitness with Tatyana Rogatina is a professional workout that today every woman can organize for herself within the walls of her own home.
We invite you to see with your own eyes what fitness with Tatyana Rogatina is, the video of which is attached to this article. You can start repeating the exercises she suggested right away, or watch the video first to get a better understanding of how to do them. The main thing is to tune in to serious work and train with full dedication, as if the coach was personally present at your lesson.
Reading time: 4 minutes
Do you prefer training in Russian? Then you will surely like the program of the Russian fitness trainer Tatyana Rogatina for problem areas. The complex is suitable for beginners and intermediate levels of training, but it may also appeal to advanced students.
Tatyana Rogatina is a certified personal trainer on fitness and bodybuilding, as well group trainer in the following areas: classical and step aerobics, strength and, Pilates, callanetics and stretching. Also Tatyana is the author of video courses for losing weight and improving the body
The Fitness for Problem Areas program is designed to achieve slim fit and improve the quality of the body. Tatiana Rogatina offers classic exercises for arms, chest, shoulders, back, abdomen, buttocks and hips, with which you will improve your figure. Strength and Functional Exercises for problem areas contribute to muscle tone and calorie burning.
The following trainings came out to the complex for problem areas from Tatyana Rogatina:
- Warm up (7 minutes)
- Chest, shoulders, back (18 minutes)
- Waist and abs (30 minutes)
- Legs, hips and buttocks (30 minutes)
- Stretching (9 minutes)
The entire program lasts 1.5 hours, but you can choose the videos that are most interesting to you and practice for a shorter time. Be sure to start each workout with a warm-up and end with stretching, especially in this complex they efficient and well thought out... For training you will not need additional equipment, only in the segment "Chest, shoulders, back" you will use dumbbells from 1 kg and more.
Tatiana Rogatina's workouts are great beginner and intermediate level of training, as well as those who want to get in shape after childbirth. However, her programs can also be useful for advanced practitioners: the trainer explains the exercise technique in detail, which guarantees a high-quality workout.
Pros and cons of the program
Pros:
1. "Fitness for problem areas" is specially created for weight loss and to combat problem areas... Start shaping a beautiful, toned body right now.
2. The program involves working on the muscles of the chest, back, shoulders, buttocks, thighs, biceps, triceps, rectus and oblique abdominal muscles. You will be equally productive on both the upper and lower body.
3. You decide how long your program will last. Study for 1.5 hours, select only the segments you like, or distribute them throughout the day, if time permits.
4. Tatiana Rogatina in detail explains the technique of doing the exercises and emphasizes what you need to pay attention to in order for the training to be as effective as possible.
5. The program is in Russian, and in terms of efficiency it is not inferior to Western counterparts.
6. The complex is suitable for beginners and for those recovering from childbirth.
Minuses:
2. For experienced trainees, the program will be weak in terms of load.
You have the ability to do fitness is an integral part of your life without even leaving home. Try effective workouts from Tatyana Rogatina and start transforming your body today.