As a rule, each of us has a small amount of time, which most often remains unused. We are talking about the morning, which, as many opinion polls show, we give to sleep. Instead of lying in bed in the morning, we suggest you make a little effort on yourself, for 15 minutes and no more. Believe me, you will not regret it, as morning exercises from Daria Lisichkina can convince you of.
Each of us has no more time throughout the day to devote a little time to ourselves. Usually we owe something to someone, and morning time is almost the only moments that can be usefully spent on ourselves.
Why is it important to do arm exercises?
You already know that arm muscles weaken very quickly without special exercises. Especially the triceps, where fat accumulates due to the fact that we do not use this muscle in everyday life.
Therefore, these exercises for the arms for the triceps, as well as the back muscles, will strengthen the muscle and burn a large amount of fat within 48 hours after finishing the workout.
Never perform biceps and triceps exercises together, otherwise they are metabolically, biomechanically and fat burning useless.
Enough talk, let's get started.
What is the secret of the popularity of Lisichkina’s exercises?
The classic set of exercises, presented in a short video, is ideal for:
- morning exercises;
- warming up before the main workout.
They do not tire you at all and have an excellent effect on the body.
By doing simple exercises, you can exercise for your own pleasure and warm up your muscles well before training.
Having allocated 10-12 minutes a day for yourself, and performing the set of exercises proposed by Daria Lisichkina regularly, you can soon notice that:
- the arrow on the scale is confidently approaching the cherished figure;
- centimeters and kilograms are lost in the right places;
- muscles become more elastic;
- the body takes on the desired shape;
- the reflection in the mirror is no longer annoying;
- compliments from people of the opposite sex are becoming the norm.
Exercises without dumbbells for arms with Daria Lisichkina
This complex is not for the advanced. Rather, this is for those who have not worked out for a long time and have let themselves go. The good thing about complexes with Daria is that they are performed at a calm pace.
You can turn on this video at any time and do the workout with Daria - you don’t need to remember anything or look anywhere - watch the video and do the exercises.
It will take you 8 minutes to complete the exercises, which means you can easily do this exercise in the morning.
Morning exercises for weight loss
Thousands of women today can boast of their results after doing exercises for weight loss from Daria Lisichkina, who start the day with a mini-block of exercises under the guidance of a beautiful dancer. In a relaxed home environment, watch several videos that the slender and graceful Daria recorded for her subscribers, and don’t hesitate to get down to business seriously. A video will help you take the first steps in this.
This charging option is perfect for both beginners and those who have some physical training. To start your day with a positive, and you confidently approach the figure of your dreams, repeat simple exercises after the trainer, trying to follow all the recommendations regarding proper breathing and pace. Exercises for weight loss consist of several types of exercises:
- to stretch the spine;
- to align the position of the morning organs after sleep;
- warming up;
- warm-up for joints (knees and feet);
- hip warm-up;
- breathing exercises;
- to strengthen the back;
- exercises that consolidate the effect.
Arm exercises for women with a rubber expander
To complete this complex you will need a rubber shock absorber. The complex consists of 4 exercises, but is very effective. For weights, you can also use dumbbells, as well as plastic bottles filled with water if you don’t have a shock absorber and dumbbells on hand!
Abduction of the arm resting on the knee
Abducting the straight arm upward, resting on the knee with the opposite arm. Choose a resistance level at which you feel it is difficult but possible to perform 12 times.
Technique: Take a stable position in a lunge and rest your elbow on the knee of your front leg. The shock absorber is placed under the front leg and the free, straight arm is extended upward.
Working muscles : triceps, and back muscles: deltoid, trapezius
Number of repetitions : 3 sets - 12 times, rest between sets 1 minute.
Abduction of the arm up
Abduction of the arm bent at the elbow upward, extension at the elbow joint, resting on the knee on the opposite arm.
Execution technique : Take a stable position in a split leg and rest your elbow on the knee of your front leg. The shock absorber is located under the front leg and the shoulder of the free bent arm is parallel to the floor, extension at the elbow joint, raise the forearm up.
Working muscles : triceps, and back muscles: deltoid, trapezius
Number of repetitions: 3 sets - 12 times, rest between sets 1 minute.
Raising your hand
Raising the arm straight up from the elbow upward in a standing position.
Execution technique : In a standing position, place your hand with the shock absorber behind your back and firmly hold one end in your hand at waist level.
Working arm, shoulder up, forearm behind the head, arm bent at the elbow joint. The other end of the shock absorber is clamped in the working hand.
Extension of the arm upward against shock absorber resistance. Choose the resistance value that suits you.
Working muscles : triceps, and back muscles: deltoid, trapezius
Number of repetitions : 3 sets - 12 times, rest between sets 1 minute.
Close grip push-ups.
Execution technique . Elbows pressed to the body. The exercise can be performed either in a plank or with support on your knees, legs crossed. Do not arch your back, keep your arms straight at chest level, shoulder-width apart.
Working muscles : triceps, and back muscles: deltoid, trapezius. Number of repetitions: 3 sets - 12 times, rest between sets 1 minute.
Principles of losing weight from Daria Lisichkina
Lisichkina Dasha has developed effective complexes that are aimed at developing different muscle groups. She combined effective exercises into small blocks that are very easy and simple to do at home.
The purpose of each of its blocks is: to give your body femininity, flexibility and fit. In D. Lisichkina’s complexes you can find exercises for a flat tummy, slim waist, firm butt, graceful hip lines and much more. Their uniqueness is that any girl can choose her own mini-block, using which she will quickly achieve what she has been waiting for so long. This is what makes Dasha’s exercises popular.
So, in order for the weight loss process to go much faster, Daria advises following the rules of balanced nutrition:
- the daily diet should not contain more than 20 grams of fat and 150 grams of protein;
- Your daily menu should be dominated by stewed and fresh vegetables, light grain porridges and some fruits;
- eat small portions, but often;
- the daily intake of ordinary water without gas should be at least 1.5 liters;
- If you have cellulite, you need to give up everything “harmful”, which, in turn, accumulates harmful substances and retains fluid.
If you follow these recommendations and systematically use mini-blocks, you will soon see that the scales show the desired numbers. And the best part: fat deposits will disappear from the “right” places, leaving, at the same time, graceful female forms, so your beauty will become even more noticeable.
Dasha Lisichkina’s classic exercise does not contain strength exercises for pumping muscle mass: it is an exclusively healthy load for strengthening and stretching them. Go?
Afterword
Less than an hour a day of constant training is required for a woman’s figure to look slim, fit, and graceful. Daria's video lessons are designed for any category of women, be it a young mother or a pensioner. Older women can start doing exercises at first without “going all out”; they will catch up a little later. The result will be achieved much faster if, in addition to training, you adhere to the correct drinking regime and nutrition. Daria Lisichkina recommends that the main emphasis in nutrition be on fruits, vegetables and cereals in order to saturate the body with vitamins, energy and fiber. For more complete absorption, they should be supplemented with fats (20 grams) and proteins (150 grams). Drink water constantly and a lot. It is advisable to do training in the morning.
Morning exercises with Daria Lisichkina classic video. Classic exercises from Daria Lisichkina
As a rule, each of us has a small amount of time, which most often remains unused. We are talking about the morning, which, as many opinion polls show, we give to sleep. Instead of lying in bed in the morning, we suggest you make a little effort on yourself, for 15 minutes and no more.
Believe me, you will not regret it, as morning exercises from Daria Lisichkina can convince you of.
Each of us has no more time throughout the day to devote a little time to ourselves.
Usually we owe something to someone, and morning time is almost the only moments that can be usefully spent on ourselves.
Who is this charger suitable for?
Morning exercises from Daria Lisichkina will be optimal for both trained people and those who are good at sports. It will help you not only get closer to your dream figure, but also charge your body with positivity for the whole day.
Daria included several types of exercises in her complex. Here are warming, strengthening, and restorative. It is recommended to perform them in the morning, since in the process the position of organs and muscles is aligned after sleep, they are charged with energy for a productive day. In addition, the trainer gives recommendations on proper breathing, which are also important to follow.
What is unique about the complex?
Dasha Lisichkina developed her exercises for adults taking into account the needs of the development of various muscle groups.
The exercises here are combined into blocks that are as simple as possible to perform at home. The female body does not need forceful exercise, says Daria Lisichkina: classical exercises only contain exercises for strengthening and stretching muscles.
The goal of the complex is to bring your figure as close as possible to the ideal, give your body flexibility and improve your health. For this purpose, special exercises by Daria Lisichkina are offered: they will help to achieve a thin waist and seductive buttocks, a flat tummy and graceful curves in general. Depending on her goals, any woman will be able to choose her own mini-complex and perform it every day.
How to do the exercises
An elegant, slender, proportionate figure is not the dream of all women. But in fact, there are far fewer of them than those who should make an effort to join their ranks. There is nothing complicated about Daria's exercises. The entire cycle takes 45 minutes and consists of five stages:
- It starts with a warm-up, this is a set of breathing exercises that helps prepare your body, your body for work. Just eight inclinations and the body is ready for further loads.
- Strengthens the cardiovascular system; in addition, thanks to fat burning, the body's endurance is strengthened. Cardiovascular exercises consist of working your legs and continuing to warm up your muscles.
- Strengthens muscles - abdomen, peritoneum, back. All exercises are done on the mat, thanks to the strengthening of the frame, the woman’s waist begins to “emerge.”
- Strengthening all the muscles of the body - exercises focus on women’s “breeches”, strengthen the muscles of the buttocks, thighs, abs, and also tighten the thighs both from the inside and from the outside.
- The exercises end with stretching - stretching the tendons and muscles, which makes it possible to relax strained muscles, calm them down and relax yourself.
A set of exercises by Daria Lisichkina
Here are the basic exercises Daria Lisichkina suggests.
- Stand straight, hands clasped and above your head. Take a deep breath, and as you exhale, stretch upward, feeling your back muscles stretch. Inhale - return to the starting position.
- Raise your arms up and stretch left and right. Do 8 reps. This exercise perfectly aligns all internal organs after sleep.
- The exercise is similar to the previous one, only we do a full tilt to the left and right legs. To each - four times.
- Arms to the sides, strictly parallel to the floor. Rotate your hands alternately, making a “mill”.
- Hands on the waist, feet shoulder-width apart. Roll from heel to toe and back. This exercise warms up the leg joints well.
- A similar exercise, but do the foot rolls to the sides - from right to left and from left to right. You need to do eight repetitions in total.
- Grab your knee and rotate your leg left and right. Change your leg.
- Hands on the belt, legs slightly bent at the knees. Straighten each leg one at a time while elegantly swaying your hips like an oriental dancer.
- Circular movements of the pelvis - in one direction and then in the other direction.
- Bend forward with your arms above your head. The back should be straight.
- Hands clasped above your head, as in the first exercise. Take a deep breath, chest forward, back rounded. Perform eight repetitions. This exercise perfectly strengthens your back and trains your respiratory system.
As you can see, there is nothing complicated about morning exercises from Daria Lisichkina. It is suitable for any level of training and takes only 10-15 minutes.
From head to toe
Warm-up takes no more than 10 minutes, starts from the cervical region and ends with the feet. It's super simple and effective.
Starting position – hands on the belt, feet shoulder-width apart.
- Tilts, turns and circular rotations of the head, each movement is repeated 4 times;
- Swing your arms up and down, placing your arms as far behind your back and in front of you as possible, opening your chest as much as possible, this and the following exercises are repeated 8 times;
- Circular movements of the shoulders, circular movements of the arms forward and backward;
- Bend forward to the right and left leg, starting position – hands behind the head;
- Bends to the sides, one hand behind the head, the other behind the back;
- Turn the body left and right, arms extended to the sides;
- We pull the knee to the chest, help ourselves with both hands;
- Lifting the leg to the side, leg bent at the knee, hands on the belt;
- Circular movements with the leg bent at the knee, the leg rises forward, up and to the side;
- Squats with legs wide apart, knees turned to the sides and not extending beyond the line of the feet;
- Bent over squats, technique as in the previous exercise, when squatting, bend over, rounding your back and touching your palms to the floor;
- Step in place on the toes, heels, inner and outer sides of the feet, rolls from toe to heel;
- An exercise to restore breathing: as you inhale through your nose, raise your arms, and as you exhale, lower your arms.
Pay attention to the smoothness and softness of Daria Lisichkina’s movements. The movements of the arms when bending are round, as if dancing. The swings are wide, but not sharp, the muscles are not tense. Daria seems to be dancing. Play some rhythmic music and try dancing along with it!
Principles of nutrition
To make the weight loss process faster and more effective, it is recommended to supplement exercise for adults with a healthy diet. Here are its main principles:
- Every day your diet should contain 150 g of protein and only 20 g of fat.
- The predominant percentage of the daily menu should be vegetables - fresh and stewed. It's also good to include fruits and whole grain-based cereals.
- Eat often and in small portions.
- Try to drink at least one and a half liters of clean still water per day.
- It is advisable to exclude smoked, carbonated, alcohol and other “harmful” foods from the menu. Especially if you have a little cellulite, this will further retain fluid in the body and disrupt metabolism.
Morning exercises from Daria Lisichkina plus simple nutrition recommendations - this is a short path to beauty and grace!
by Notes of the Wild Mistress
Daria Lisichkina
- author of effective complexes for different muscle groups. She managed to combine effective exercises into short blocks that are easy to do at home.
And all exercises have one purpose: to make you fit, feminine and flexible. Among the complexes you can find exercises for a flat stomach, thin waist, elastic buttocks, smooth hip line and much more. Their miracle is that each girl can choose her own mini-block, with the help of which she can quickly cope with a personal problem. This is why classes from D. Lisichkina are so popular.
Losing weight with a wonderful trainer Daria Lisichkina
Coach and charming dancer Daria Lisichkina has already managed to record many videos for her subscribers. All of them are extremely understandable, and most importantly - short, because time is what modern ladies most often lack.
Exercises by Daria Lisichkina
Source: https://food-rules.ru/sport/utrennyaya-zaryadka-s-darej-lisichkinoj-klassicheskaya.html
Difference from other workouts
Daria's method differs from others in that it is based on the “three pillars” of classical ballet, martial arts, and Pilates. If other methods are designed to burn fat, then Lisichkina’s exercises also break down carbohydrates, as a result the woman gets elastic buttocks, toned muscle groups, a flat stomach and a “Gurchenko” waist. Its complex is designed in such a way that it practically covers the entire body system:
- cardiovascular;
- respiratory;
- musculoskeletal,
therefore, regular exercises will help obese women see a positive result within two weeks.
