Anita Lutsenko: fat-burning exercises, a complex of training for losing weight
Anita Lutsenko: fat burning exercises, a complex designed to combat excess weight
Anita Lutsenko is a trainer who developed various weight loss exercises that benefit health and figure. Her programs help people lose weight, reduce the waist and feel attractive. Thanks to her exercises and tips, many get rid of excess weight, confirmed by the participants in the show about losing weight - "Weighed and happy", who dropped and 70 kilograms.
This girl is one of the best trainers, helping people to become more active and to love sports. She recommends starting with the morning exercise to start the fat burning process, which will help to adapt to physical stress and will further prepare the body for mastering more complex exercises designed for certain problem areas.
So, a set of exercises with Anita Lutsenko for weight loss:
- morning exercise: squats( 10 times) - feet shoulder width apart, arms stretched out in front of him, stomach tightened and sitting down like a back chair, that is, during an exercise for slimming kneesDo not go beyond the perpendicular line( drawn mentally) from the edge of the toes;crouching, become in the position of the bar( as for push-up), for the first time you need to hold at least 10 seconds( every next lesson you should try to increase the time);
- warm-up( needed to warm up the muscles):
- put your foot on the toe and twist it 5 times( the rule applies to both the left and right), so the ankle will crack;
- connect your legs together, and put your hands on your knees, and in this position you make rotations in one and the other side 5 times;
- become smooth and make the rotation of the hips( stretches the hip joints);
- feet shoulder width, slightly bent at the knees, the left arm rises and the slope is on the right side, the hand and the inclination to the left are replaced( each side has 5 slopes);
- shoulders rotation( 5 times forward and backward);
- head inclinations( left-right, forward-backward 5 times)
- warm-up( needed to warm up the muscles):
- from the bar pass to push-ups, for this they rest on the floor with their knees and carry out the standard exercise 10 times;
- after this, gently sipping each muscle, you need to straighten.
- exercise number 1 - bend your arms in the elbows( after taking the dumbbells), put the feet on the width of the shoulders, the feet are parallel to each other, sit down on the inspiration, and on exhalation rise and stretch your arms up;
- exercise number 2 - to become in the bar, relying on dumbbells, alternately start each hand with weighting for the back;
- exercise number 3 - to become exactly with dumbbells, then you need to lean forward as if for the weight of the load, but without touching the floor, raise your leg, where it should be even, all muscles are tense;
- exercise number 4 - lie down on the floor, take one dumbbell in the right hand, and put the left dumbbell on the waist, bend the right leg, from this position go up( as when swinging the press, keep the hand with the weighting all the time at the top, do not lower it to the floor);
- exercise number 5 - put the weights aside, become smooth and perform jumps in length( forward jump and back with small steps to run away);
- exercise number 6 - take the rope and jump for it for about 5 minutes;
- exercise number 7 - do exercise number 4, only for the left arm and the bent left leg.
Each exercise is done 10 times, you can have several approaches if there are forces. At performance of this complex three times for a week there is already the first effect.
For fat burning exercises with Anita Lutsenko we need: weight weights about 2 kilograms( to begin with, gradually increasing their weight), for those who do not have such a weighting, bottles( 1.5 liters) with sand or water will do;rope, as it is an excellent option for cardio.
For the visual aid below is the video "Morning Charge from Anita Lutsenko" in the post show of the slimming program and "The best fat burning exercises with Anita Lutsenko of all times" from "Everything is good".
Related videos of the article
Anita Lutsenko is a trainer who developed various sets of weight loss exercises that benefit health and figure. Her programs help people lose weight, reduce the waist and feel attractive. Thanks to her exercises and tips, many get rid of excess weight, confirmed by the participants in the show about losing weight - "Weighed and happy", who dropped and 70 kilograms.
This girl is one of the best trainers, helping people to become more active and to love sports. She recommends starting with the morning exercise to start the fat burning process, which will help to adapt to physical stress and will further prepare the body for mastering more complex exercises designed for certain problem areas.
So, a set of exercises with Anita Lutsenko for weight loss:
- morning exercise: squats( 10 times) - feet shoulder width apart, hands stretched out in front of him, stomach tightened and sitting down like a back chair, that is, during an exercise for slimming kneesDo not go beyond the perpendicular line( drawn mentally) from the edge of the toes;crouching, become in the position of the bar( as for push-up), for the first time you need to hold at least 10 seconds( every next lesson you should try to increase the time);
- warm-up( needed to warm up the muscles):
- put your foot on the toe and twist it 5 times( the rule applies to both the left and right), so the ankle will crack;
- connect your legs together, and put your hands on your knees, and in this position you make rotations in one and the other side 5 times;
- become smooth and makes the rotation of the hips( kneads the hips);
- feet shoulder width, slightly bent at the knees, the left arm rises and the slope is on the right side, the hand and the inclination to the left are replaced( each side has 5 slopes);
- shoulders rotation( 5 times forward and backward);
- head inclinations( left-right, forward-backward 5 times)
- warm-up( needed to warm up the muscles):
- from the bar pass to push-ups, for this they rest on their knees in the floor and carry out the standard exercise 10 times;
- after this, gently sipping each muscle, you need to straighten.
- exercise number 1 - bend your arms in the elbows( after taking the dumbbells), put the feet on the width of the shoulders, the feet are parallel to each other, sit on the inspiration, and on exhalation rise and stretch your arms up;
- exercise number 2 - to become in the bar, leaning on a dumbbell, alternately start each hand with weighting for the back;
- exercise number 3 - to become exactly with dumbbells, then you need to bend forward as if for the weight of the load, but without touching the floor, raise the leg, where it should be even, all muscles are tense;
- exercise number 4 - lie down on the floor, take one dumbbell in the right hand, and put the left dumbbell on the waist, bend the right leg, from this position go up( as with the swing of the press, keep the hand with the weighting all the time at the top, do not lower to the floor);
- exercise number 5 - put the weights aside, become smooth and perform jumps in length( forward jump and back with small steps to run away);
- exercise number 6 - take the rope and jump for it for about 5 minutes;
- exercise number 7 - do exercise number 4, only for the left arm and the bent left leg.
Each exercise is done 10 times, you can have several approaches if there are forces. At performance of this complex three times for a week there is already the first effect.
For fat-burning exercises with Anita Lutsenko we need: weight weights about 2 kilograms( to start, gradually increasing their weight), for those who do not have such a weighting, bottles( 1.5 liters) with sand or water will do;rope, as it is an excellent option for cardio.
For the visual aid below is the video "Morning charge from Anita Lutsenko" in the post show of the program losing weight and "The best fat burning exercises with Anita Lutsenko of all times" from "Everything is good".