Ekaterina Usmanova: training and nutrition, personal trainer's advice
Ekaterina Usmanova is a successful fitness model, winner and prize-winner of many Russian and international competitions.
The training program of Ekaterina Usmanova is based on the principle of circular training, performed in the gym. The whole complex is performed at a fast pace, three times in a row without a break.
Therefore, at least a 20-minute warm-up is extremely important. Usmanova recommends a treadmill, squats or jumps on a rope( with an obligatory alternation of the tempo every two minutes).
Of course, in order to achieve a visible result and support it, daily lessons are needed. Naturally, at first it will be difficult. But still have the patience, mobilize will power and inspire Catherine's photos before and after.
Some basic principles:
- Vary the sequence of execution and the exercises themselves, so that it is not boring and the motivation is not lost.
- The main priority is not quantity, but quality. Otherwise, there will be no effect. You must feel the muscles work.
- Exercises for the gluteal muscles are strictly required for each workout.
- Believe in yourself and your abilities. Do not listen to anyone and work on yourself. Ideal can reach everyone.
Complex of exercises
Those wishing to practice using Catherine's method can be recommended to purchase appropriate disks with fitness programs. Thus, you will conduct personal trainings with Usmanova. One of the most popular programs is one that allows you to lose weight excessively, burning fat.
You must perform the following exercises on the simulator with block devices.
- Raise the top block above your head.
- Straightening of the legs with the bottom block.
- Raising the lower block in the sitting position.
Followed by exercises with hand dumbbells aimed at developing biceps and triceps - bending arms and lunges.
Then classes with a barbell on the Smith simulator. Catherine recommends squats.
Complete the hyperextension training for the back muscles.
Recommendations for nutrition
Training and nutrition of Catherine Usmanova are interrelated things.
Of course, even those who will spend 24 hours a day in the fitness club will not have any effect, getting carried away by the sweet and fat.
Catherine Usmanova - a sharp opponent of strict diets. The girl thinks that the short-term result is disproportionate to the damage caused to health. You only damage your bones, skin, teeth and hair. Abandonment of most foods and a strict restriction on the number of calories consumed per day will lead to the fact that you simply will not have the energy and energy to train.
The main thing that Usmanov recommends to abandon forever - fast food, semi-finished products, canned foods and confectionery.
Instead, it is better to include in the diet as many useful and natural products containing easily digestible proteins and unsaturated fatty acids.
Eat low-fat fish, lean meat and poultry, milk and sour-milk products, greens, fruits, berries and vegetables. The last try to purchase in season from local producers to avoid stuffed with chemicals and fertilizers of absolutely useless imported goods.
Another mandatory condition is to drink as much liquid as possible. This mineral water, and green tea, and freshly squeezed juices, and herbal infusions, and milk, and broths.
Ekaterina advises feeding herself in detail. Every day she has breakfast, lunch and dinner. Also, one or two snacks are possible between the main meals. A snack can serve as a fruit, a glass of freshly squeezed juice, a handful of nuts, a fruit or vegetable salad without dressing, a cottage cheese or a milkshake.
Ekaterina Usmanova on her system: