“Fitness for problem areas” - a program for your perfection
Thus, one of the programs that Tatyana Rogatina compiled - “Fitness for problem areas” - helps to correct the “weakest” areas of the female figure in the shortest possible time.
First of all, these are the lower arms, inner thighs, buttocks, calf muscles, waist, chest and back. The muscles located in these areas do not receive the necessary load during our normal life, and therefore, over time, they weaken, sag and are often covered with a layer of fatty tissue. Therefore, they require special attention. But in the process of competently working out the “problem” areas, other muscles are also trained, thanks to which the body becomes toned and strong.
Fitness for problem areas
In the process of competently working out “problem” areas, other muscles are also trained, thanks to which the body becomes toned and strong.
Fitness with Tatyana Rogatina is professional training that today every woman can organize for herself within the walls of her own home. Having extensive experience working with people, Tatyana records competent video lessons in which she clearly and consistently explains the features of performing each exercise. By following her instructions and repeating the movements demonstrated in the video, you can get a workout no less effective than when visiting the gym.
Professional training with Tatyana Rogatina
Fitness with Tatyana Rogatina is professional training 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 is like with Tatyana Rogatina, a video of which is attached to this article. You can immediately begin repeating the exercises she suggests or watch the video first to better understand the principle of their implementation. The main thing is to get ready for serious work and train with full dedication, as if the coach was present at your lesson in person.
PROBLEM AREA 1: Waist
DOWNLOAD THE PRESS
Starting position: lying on your back, feet shoulder-width apart. Only by tensing your abdominal muscles, lift your shoulders and left leg off the floor (toes extended). The left hand is behind the head, the right hand is raised up.
On the count of ONE : Bend your left leg at the knee and pull it towards your stomach. At the same time, reach the outer side of your left thigh with your right hand.
On the count of TWO : return to the starting position.
Repeat 30 times in each direction.
HALF-PLANK
Starting position: lying on your left side. Legs are bent at the knees, the right leg is brought forward. Place your right palm on the floor (your fingertips point toward your chest), and support your head with your left hand.
On the count of ONE : Rise up using your right arm: your torso and left arm should come off the floor. At the same time, place your right leg on top of your left. Stay in this position for a few seconds.
On the count of TWO : return to the starting position.
Do 30 repetitions in each direction.
PROBLEM AREA 2: Hips
Working out the back of the thigh
Starting position: standing on all fours, feet together, resting on your palms. Lift your right knee off the floor.
On the count of ONE : extend your right leg back, foot turned to the side, toes extended. Stay in this position for a few seconds.
On the count of TWO : return to the starting position. Repeat 30 times on each leg.
Working on the inner thigh
Starting position: standing on all fours, resting on your palms. The right palm lies on top of the left. Shift your body weight to your left leg and arm.
On the count of ONE : Raise your right leg so that it is parallel to the floor. Bend it slightly at the knee and move it to the side. Right hand up.
On the count of TWO : return to IP.
Perform 30 times on each leg.
How to Burn More Calories and Get the Most Out of Your Workout
- UPDATE PLAY LIST. Studies have shown that those who exercise while listening to rhythmic pop or rock music exercise 15% longer than those who prefer silence.
- DO A MIX. It has been proven that if you constantly change the set of exercises, the workout will not get boring. Combine boldly: aerobics and an exercise bike, a complex with a body bar and a dance class.
- STAY CLOSE TO THE STARS. Hit the treadmill next door to an endurance athlete. Or in a group strength training session, stand behind a girl who is doing the exercises well. It’s an indisputable fact: if someone around you is giving it your all, then you will put in more effort.
- Vary the pace ...during your cardio workout. Speed up for a short period of time, then slow down. For example: walk calmly for three minutes, and run quickly for one minute - and so on for half an hour. According to statistics, women who exercised on an exercise bike, changing the pace of the load, burned three times more fat than those who pedaled at the same rhythm.
What is the essence of callanetics?
The author of this fitness technique is the American Callan Pinkney, who herself suffered from various diseases, so she could not exercise according to traditional programs.
A special feature of its development is the combination of stretching (muscle stretching exercises) and performing static poses, some of which have something in common with yoga asanas. Performing exercises helps improve metabolism, reduce the amount of fat deposits, and overall fit the figure.
Since callanetics forces deep muscles to work, it is very effective: an hour of exercise is comparable in load level to 24 hours of aerobics, 7 hours of shaping.
"Pendulum"
Lie on your back, place a terry towel folded several times under your buttocks so that your lower back is rounded and pressed to the floor. Hands under your neck, bend your legs at the knees and place them on the floor. First, point your elbows forward and smoothly lift your shoulders and shoulder blades off the floor. At the same time, lower your chin to your chest, look at your navel. Return your shoulders and head to the floor. Now lift your legs, pulling your knees towards your chest. Do not lower your feet; when lifting, they should be above your knees. Alternate - raise your shoulders and knees 10 times.
Problem areas: waist, buttocks, “ears”, inner thighs
Jun032014
How to “download” the waist, sides, inner part of the leg, “the part on the back above the bra” and other problem areas? Which
Should I do exercises to reduce these places? These are the types of questions I receive every day in unlimited quantities. And so I decided to “reveal” the secret of downloading – reducing those hated problem areas!
So let's find out. Problem area No. 1 is the waist and abdomen. I immediately remember a phrase from the film: “Well, where are we going to make the waist?” Unfortunately, nature has not endowed everyone with a wasp waist and therefore many of us (including me) have to continue to fight day after day for every millimeter on this part of the body! Many times I have heard a girl complain that I have “virtually no fat” but there is something hanging over the belt of my jeans…. Hmmm, the muscles won’t hang down like that... Before you claim that I have a wide (swowing) waist, you need to know exactly the percentage of subcutaneous fat, because the waist is the fat depot of our body. This is the first place in the body where the body stores all the extra calories and the fat in which it is parted with (burns) in the very last place... That is why many complain that the face and chest have lost weight, but the fat on the waist and stomach remains.
How to force the body to get rid of extra centimeters in this area of the body? Exercises? Just like everyone else, I tried to “shrink” my waist with the help of various exercises, examples of which I found in fitness magazines. These included hoops (even weighted ones), and lateral crunches with 25 kg plates, and “pumping” on a block of lateral muscles. Well, why didn’t anyone explain to me that the waist muscles, like other muscles of the body, when “pumping” with heavy weights only increase but do not decrease in any way!? Thank God, at the age of 25, I started working with a professional trainer who explained to me the absence of any exercises for the lateral muscles with weights in my training program... Since then, I have looked with horror at some girls in gyms doing lateral crunches with dumbbells. Conclusion, it is not recommended to do any exercises with additional weight on the sides. You can perform crunches lying on the floor, “bicycle”, side Plenk hold, etc.
So how can you reduce your waist? A properly balanced diet (namely nutrition and not fasting!) and cardio training will help you with this! And you can’t go anywhere without this... Take my word for it, it’s been tested on your own body. After I stopped “pumping up” my waist and adjusted my diet, my sides shrank forever.
Problem area No. 2 is the inside of the leg. Oh, that fat on the inside of my legs! How I wish he wasn’t there and my legs were just slender…. I have been listening to these complaints for many years while working as a trainer and not only from women “in the body” but also from models of glossy magazines! For some reason, everyone wants to have a “hole” between their legs, so that their legs don’t touch... And so everyone immediately begins to intensively “pump” the inner thigh on this “super simulator” for this problem area. It turns out the same effect as with the waist, read above... What to do? The solution is the same, read above - proper nutrition and cardio training!
Problem area No. 3 – “the part on the back above the bra” – well, this is how those hated folds on the back are described…. How to “download” them? I recently showed one of my clients the difference between the fat folds on the back and the latissimus dorsi muscles in tension, “opening” the back as if for a Body Fitness competition. To her surprise there was no chapel…. So, these hated folds are removed in the same way as the ears on the sides - with proper nutrition and cardio training!
Have you noticed how many times I repeated this phrase - proper nutrition and cardio training? So what's the conclusion? All these problem areas are “downloaded” using a simple formula
Balanced Diet + Cardio Training + Proper Strength Training Plan
So stop looking for “miracle exercises”, creams and miracle pills to reduce all these areas! Eat right and your body itself will begin to reduce fat deposits in these places, giving your body the desired shape!
Good luck!
- Marina
Great video! So much information. Thank you))) And Sasha is so smiling! I love people like this. Tsem :))) - Mary
Sasha, you are very cool!! It’s a pleasure to watch)) Thanks for the valuable information!)
- Lesya
Thanks a lot!! Nice to watch, listen and learn new things!! Compliments! Beautiful woman, beautiful strong spirit, ability to share knowledge! Tell me, are there any dietary recommendations for vegetarians? It’s difficult to lose weight. I understand that something needs to be changed, but it’s not clear what? Please tell me.
- Sasha Brown
Thank you
"Side"
Roll over onto your side. Lean on the elbow of one hand, extend your legs and place one on top of the other. Place your other hand on the floor in front of you, slightly bent. Raise your leg straight up, bending your knee for comfort. Try to touch the side of your ribs with your upper thigh - this is, of course, impossible, but the direction of movement should be exactly like this.
Article on the topic
Removing the sides: 8 exercises for an ideal waist
Repeat 10-12 times and turn over to the other side.
PROBLEM AREA 3: Buttocks
Bow and arrows
IP: lying on your stomach, spread your legs shoulder-width apart, bend your knees. Grab your feet with your hands. Important: the chest is lifted off the floor.
On the count of ONE : straighten your left leg and fix it a few centimeters from the floor. Stay in this position for a few seconds.
On the count of TWO : return to the starting position. This is one repetition.
Do 30 on each side.
WE LOAD THE BUTTOCKS
IP: lying down, this is a slightly modified plank position. Legs are spread shoulder-width apart, resting on the elbows. The right knee and toe of the left foot are on the floor.
Count ONCE : bend your left leg too and lift it 9-15 cm from the floor, toes extended. Stay in this position for a few seconds.
On the count of TWO : return to the starting position.
Repeat 30 times. Now on the other foot
Problem area: chest and shoulders
CAUSE: lack of testosterone
HOW TO LOSE WEIGHT : include in your diet foods rich in protein, magnesium, zinc, as well as flavonoids, which stimulate the synthesis of testosterone in the body, activating prohormones. Look for flavonoids in apples, oranges, berries, green tea, onions, flax seeds and other plant foods.
Callanetics with Tatyana Rogatina – video
To start training with this system, it is not enough just to read the description of the poses - it is better to watch the trainer who performs them, giving detailed comments and explanations for each movement. This video will help you master the initial complex:
httpv://www.youtube.com/watch?v=embed/E_SVKGVNQTc
Please note that each lesson should begin with a warm-up, to which Tatyana pays special attention. This will prevent muscle injury and minimize muscle soreness the next day.
Beginners who have just gotten off the couch should not try to complete the exercises in full. After exercise, take a warm bath or shower to relax your muscles. Before exercising, jog for five minutes or take a brisk walk.
For those who want to develop further, the “Super Callanetics with Tatyana Rogatina” course is suitable. It is designed for people who have mastered the first part of the classes and perform the exercises without much difficulty. Continuing the course allows you to change the load, which has a positive effect on the condition of the muscles and improves the figure.
Video tutorial on supercallanetics
httpv://www.youtube.com/watch?v=embed/4YHsaQMdmD4
The peculiarities of these exercises include a stronger load, including on deep-lying muscles. Since the load on the muscles changes compared to the first part of the course, this will not allow them to “get used to” and work at half strength, thereby reducing the effectiveness of the training.
You should perform the exercises after pre-warming up (jogging or walking), without neglecting the warm-up and cool-down.
