Losing weight with the stars in quarantine: video training with Brezhneva and stretching from Utyasheva

Fitness rooms are closed, but this is not a reason to forget about sports. There are a lot of home exercises on the Internet, and now celebrities are joining the collection of videos. Express Gazeta shows how Vera Brezhneva, Laysan Utyasheva and other celebrities keep themselves in shape. We turn on video training and work with the artists!

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Before choosing a workout and going to fight excess weight, you should familiarize yourself with the recommendations of experts - even home sports have limitations. The head of the department of physical therapy and exercise therapy at the Veresaev Hospital, Roman Shiroky, in a conversation with Moscow 24, noted that unprepared people should start with simple exercises: squats, pull-ups, planks.

“If these are active exercises associated, for example, with jumping, then the load on the joints increases. Then the knee joints and ankles can be injured, says Shiroky. — If a person is doing this for the first time simply because he has free time, then he needs to carefully approach this issue, without fanaticism. Gradually increasing the load."

In addition, the specialist noted that independent physical exercise is not recommended for people with ischemia, arrhythmia and diabetes.

Are health problems bothering you? Wonderful! Moves on to home video workouts with the stars.

Workouts in quarantine: abdominal exercises with Nastya Kamenskikh

During self-isolation, a new playlist appeared on the Kamensky YouTube blog - Sport with NK. So far it has only been updated with two videos, with exercises for the buttocks to the track “Butt like Kim” and for the abs. But they are high-quality films that are convenient to repeat. And without further ado.

A three-minute complex for the abdominal muscles includes a “fold”, “bicycle”, exercises for the upper abs, crunches - nothing complicated. But you can’t get away with three minutes: training with Nastya Kamenskikh involves a minimum of three laps with a three-minute break between approaches. “So that your abs are not like a special agent - undercover,” the performer laughs.

Sample menu for the week

A weekly menu consisting of three daily meals can be compiled as follows:

If you feel very hungry between meals, you can drink a glass of freshly squeezed juice. The singer herself assures that it is advisable to drink juice three hours before or after a meal, and you can drink no more than two glasses a day. You should also drink juice at least 4 hours before bedtime.

In addition to the indicated meals, be sure to drink non-carbonated mineral water throughout the day - at least 2 liters per day.

Workouts in quarantine: exercises with elastic bands with Alina Zagitova

During quarantine, training with elastic bands has become popular among movie and sports stars: the equipment is simple, compact and inexpensive, and exercises with it become more effective. Alina Zagitova shared a complex with fitness bands - two videos with exercises for different muscle groups appeared on the Instagram account of the Olympic champion.

So, let's lie down on the mat and get to work! In the meantime, we will briefly talk about the complex from Alina Zagitova.

• Elastic band on the feet: raise the knees 90 degrees; we make a counter move; we connect the twisting of the body.
• Band under the knees: squats, lunges, raising the knee to the chest.
• Plank: straight and side.
• Running in place, jumping rope, stretching.

Hair care

Of course, Vera Brezhneva pays special attention to hair care products in her profile. She gets her gorgeous long hair cut only during certain phases of the moon by her favorite hairdresser. Wash your hair with CHI brand volumizing shampoo and moisturize with conditioner only the ends of your hair or a few centimeters away from the roots. About the styling method: “After washing, I wrap it in a towel. I wait a few minutes for the water to be absorbed. Then I take off the towel and, ideally, do not use any products and do not dry it with a hairdryer (vacation option). I never comb my hair when it's wet. I break them at the roots with my fingers so that after washing they fall apart. Then I apply styling product. I only do this when I really need shape or styling, and I try not to use any products. I apply volume styling product to the top third of my hair! But in no case do I touch the scalp! Any hair product applied to the skin subsequently pollutes it and prevents it from breathing. Very little of any product needs to be applied. The best thing is a spray! Easy to apply, sprays on and if applied at the right angle it doesn't touch the scalp."

Workouts in quarantine: stretching at home with Laysan Utyasheva

The gymnast approached sports at home with humor: on her YouTube channel she publishes videos with her, whose guests are star friends of the Utyasheva and Volya families. The last “test subject” - Garik Kharlamov - took part in training for beginners.

Laysan also shows stretching exercises. The star recommends doing them after aerobic exercise 3-4 times a week. The main thing is to do it slowly and carefully so as not to tear the ligaments. Utyasheva’s arsenal of quarantine exercises includes: “good and evil cats”, “a live goose and a dead swan”, “a sumo wrestler asks for food” - in short, it’s both sporty and funny.

Nutrition

Vera pays special attention to nutrition in her profile; the singer said that she often takes food with her from home, putting it in disposable containers. By taking healthy homemade food with you, you can be sure that you will eat on time and without harm to your health. Commenting on the image with Maslow’s pyramid of needs, the singer writes: “In my diet, the most favorite and predominant vegetables, of course, are vegetables and root vegetables, everything except celery (I can’t stand it) and, perhaps, fennel and maybe Jerusalem artichoke (in childhood overeat). And so, in any form - raw, stewed, boiled, baked, grilled, steamed, sometimes even lightly fried. Vegetables are the basis, fruits are the same, I love them all. Olive oil, dried fruits, nuts. Next, porridge. I love porridge. All porridge. I eat them almost every day, just different ones, I alternate them. Buckwheat. Oatmeal. Millet. Wheat. Barley. Quinoa. Pearl barley. You can eat different porridges every day for a week, which is what I do, but there is one caveat, it’s mainly breakfast and lunch (I try not to eat porridge for dinner). Then protein - fish and seafood! All types. Dairy products. Cheese, cottage cheese, yogurt. And meat, everything except pork, as I already said. I eat everything else rarely and in small quantities. At the same time I do sports. The body receives everything it needs and therefore feels good. Like this."

Photo: Instagram

Workouts in quarantine: a set of exercises by Polina Dibrova

So far, the mother of many children is all in preparation for Easter: she cooks Easter cakes, makes Easter eggs, paints eggs, decorates the house - there is no time for sports. We think that Polina will soon return to physical activity - besides, she has a proven complex for training at home:

• 15 lunges on each leg;
• 30 chair lifts;
• 20 times - gluteal bridge;
• 30 bent leg swings, standing on knees and elbows;
• 30 straight leg swings from the same position;
• 20 times - bringing the shoulder blades together from a lying position;
• 30 times - twisting.

Alisa Osina
Alina Zagitova Vera Brezhneva Quarantine Laysan Utyasheva Nastya Kamenskikh Polina Dibrova sports training

Vera Brezhneva gave a master class on fitness, talking about the most effective exercises

The name of Vera Brezhneva evokes vivid associations with a real standard of beauty and femininity. However, many mistakenly believe that all her figure advantages are a natural gift, nothing more. Correspondents of the Express-Novosti news agency learned how diligently the singer works on herself. Vera Brezhneva shared her most intimate secrets and gave a fitness master class on how, with such a busy schedule, she manages to remain the envy of millions of female fans and the admiration of men.

Wasp waist

According to the show business star, the exercises presented below are perfect for any woman and will help to achieve visible results in transforming her figure in a short time. The first thing men pay attention to is the waist, and the singer advises not to neglect the classic method of pumping up the abs. It is performed by straight lifting the body with pre-fixed legs, and to strengthen the oblique abdominal muscles, alternate half-turns are added in different directions. Alternatively, you can use pumping with leg lifts. To do this, while lying on your back, slowly raise both legs up, it is better if a gymnastic ball is clamped between your knees.

Beautiful legs

According to the singer, the beauty of her legs is of particular importance for a woman; firstly, her wardrobe depends on this - beautiful legs will look harmonious with any dress or skirt, and in the summer season there will be something to show off. Her slender legs are the result of many years of daily work at home and in the gym. Brezhneva advises that for home conditions it is most convenient to use lunges to the side, slightly tilting the body, and try so that the “far” hand touches the floor. This exercise helps tighten your inner thighs. To strengthen their outer side, it will be enough to swing to the side while standing or, alternatively, lie on your side and raise your leg as high as possible.

The envy of fans is the buttocks

There is no special secret here; Vera Brezhneva uses the simplest, but no less effective method - lunges forward with alternate bending of the legs, trying to touch the floor with the knee. However, as a highlight, the singer recommends using another pose in the supine position. The singer advises that it is important to ensure that the legs are slightly bent and the arms are along the body while lifting the pelvis and fixing it at the top point for a couple of seconds. For more athletic women, it is best to use the gymnastic knee-elbow pose with alternate lifting of the legs, but do not rush, but slowly load the fifth point. This pose can be redirected to the next position. To do this, you need to lie on your stomach, as if gluing your torso to the floor, and slowly raise your legs up as much as possible. After a couple of workouts, you can add leg extensions to the right and left to this pose. This exercise is the most effective and allows you to tighten your hips as much as possible in a short time.

Toned arm muscles

To make the most revealing wardrobe items look impressive, Vera Brezhneva pays special attention to training to strengthen her arm muscles. The singer advises using a simple push-up technique with emphasis on the knees to shape the biceps, and to tighten the triceps by adding an inward movement of the palms. The effectiveness of this pose largely depends on correct breathing, which is responsible for saturating the muscles with oxygen and stimulating their growth.

Let us remind you that, among other things, Vera Brezhneva goes for a run every morning and, if possible, tries to walk. In conclusion, the singer added that every woman can afford to devote at least 15 minutes a day to training and become the owner of a seductive figure. The main thing in life is not diamonds, but training.

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Diet for women after childbirth

Vera Brezhneva's diet is ideal for women who plan to lose excess weight that has accumulated during the period of bearing and feeding a child. The singer herself was pregnant twice, and this diet allowed her to regain a flat stomach, thin waist and firm buttocks in just a few weeks of following the principles of proper nutrition.

Vera Brezhneva's diet will not harm the body, since all the necessary vitamins, nutrients, minerals and trace elements are supplied with food.

You can also follow a healthy diet while breastfeeding your baby - the milk will be enriched with all the elements that are necessary for the healthy development of the baby.

The main principle of dietary nutrition is to try to get into the habit of eating food at the same time every day. Pregnant women should determine the time for each meal based on the baby's feeding intervals.