“Fitness for problem areas” - a program for your perfection
Tatyana Rogatina
So, 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.
Menu example from Bob Harper
Harper believes that no physical activity can be very effective if it is not combined with proper nutrition. Bob Harper recommends eating foods that will help you lose weight and give your body the energy it needs: chicken, fish, beans, bread, yogurt, low-fat cheeses, vegetables, olive oil, pistachios, berries, bananas, apples, avocados and almond butter.
For breakfast you can have a small piece of toast with a banana, some yogurt and some berries. You can have a cucumber as a snack. For lunch, small cutlets or chicken broth combined with vegetable salad are suitable. You can have a snack before dinner with an apple or a small piece of cheese. For dinner, you can indulge in fish or meat, along with fried vegetables and tomatoes.
Waist and abs with Tatyana Rogatina
Dear girls and women, we bring to your attention a wonderful and very necessary workout for the waist and abs. Often, when we look at ourselves in the mirror, we are quite satisfied with the upper part of our body. But looking lower, the mood drops a little, doesn’t it? Our problem areas are called that because they lose weight the slowest. A person loses weight from the top, and only then it comes to the stomach, hips and buttocks. But, if you set a goal for yourself, pursue it persistently and without giving up, then the results will definitely come! First of all, I would like to say that just by strengthening the muscles, belly fat will not go away! He will remain under your wonderful pressure. Therefore, along with strengthening the abdominal and waist muscles, do not forget to do fat burning workouts! In the Jillian Michaels section we find the workout “Flat stomach in 6 weeks” and take note. We recommend alternating it with the workout presented here to strengthen the waist and abdominal muscles. We also recommend spinning the hoop for better effect. Start with 10 min. per day and reach 30-40 minutes. Use hoops with attachments and weights only according to the instructions!
All together will bring amazing results!
The duration of the video “Fitness for problem areas - waist and abs” is 48 minutes.
At the beginning, a full warm-up will prepare your body for the load. The class includes lifting the torso, legs, and twisting. At the end, mandatory stretching of the muscles that were worked. We will be grateful if you leave below your feedback about the program “Fitness for problem areas - waist and abs”
Posterior thigh
Get on all fours. Stretch one leg back parallel to the floor, pull the toe towards you. Bend your leg at the knee, trying to touch your buttock with your heel. Make sure that the thigh and foot remain motionless, only the lower leg moves.
Repeat 40–60 times and change legs.
Photo: AiF/Eduard Kudryavitsky
Body tilt
Area: back, buttocks, back of the thighs.
Technique: Stand straight, place your feet hip-width apart, and place your hands behind your head. Bend your knees slightly and lean forward until your back can remain straight.
Mistake: By rounding your back, you risk stretching or tearing the muscles of your back, lower back and neck, and by straightening your legs, you risk stretching your hamstrings.
Raising the body to the knees
Area: abs, front thighs.
Technique: lie on your back, bend your legs at a right angle and, rounding your back, lift your body, stretching your arms forward until your palms touch your knees.
Mistake: lifting the body with a straight back, and even more so with a deflection, not only reduces the necessary load on the abs, but can also injure the lower back muscles.
The whole truth about how to reduce your waist
The waist is one of the most problematic areas of the body for girls, where fat accumulates very easily and an increase in volume occurs. At the same time, the waist and sides area is one of those very areas of the body that is very difficult to correct and which cannot simply be “pumped up” with numerous exercises. Moreover, there is an opinion that it is better not to exercise at all and avoid strength exercises, so as not to make your waist “square”.
As weight increases, the waist is often one of the first to begin to “float”; the sides and so-called “ears” appear. Of course, there are girls who maintain their waist even when they gain weight. Usually these are the owners of a “pear” and “hourglass” figure (or magic Photoshop):
But most often, with an increase in the percentage of body fat, the waist greatly increases in volume, and beautiful curves disappear:
Therefore, the first rule for those who want to get a narrow waist is to reduce the overall percentage of body fat. How to do it? Very simple. Start eating a balanced diet, reduce the amount of fast carbohydrates and fast food, increase activity and physical activity. In other words, force the body to burn fat rather than store it.
But how can you make your body begin to lose weight specifically in the waist area? It is very difficult to burn fat reserves in a certain “problem” area. Whatever exercises you do, prepare for your entire body to lose weight. Fat will melt gradually in all parts of your body, somewhere slower, somewhere faster. It is almost impossible to force the body to reduce specifically the waist area.
So, how to reduce your waist and remove your sides:
- Eat in a calorie deficit and stick to proper nutrition so that the body begins to break down fat.
- Perform cardio exercises to speed up fat burning.
- Perform core (muscle corset) exercises to tighten your muscles and sculpt beautiful body lines.
But for most people, this approach to waist reduction may seem too commonplace. Moreover, when the Internet is replete with such convenient advice as: “a magic corset for the waist - just wear it and lose weight”
,
“special diet for the waist for 10 days”, “twist the hula hoop for 5 minutes a day, and in a week you will reduce your waist by 10 cm
. But we will immediately say that there are no magical methods or magical exercises for the waist. Most of the methods that are offered on the Internet are absolutely useless in reducing the waist and eliminating the sides.
Training the pectoral muscles at home
Breast
1. Push-ups with arms wide apart. 5 x 12-20 reps.
The exercise is aimed at creating massive breasts (mass). The number of repetitions depends on your preparation. If after 20 times you feel like you can do more, continue. Continue until your muscles refuse to lift you. But for the next approach, ask someone at home for help, such as your girlfriend or child. Ask your partner to sit more comfortably on your neck and shoulder blades and stretch your legs forward (at the same time, tighten your quadriceps :)). Your arms should be positioned much wider than shoulder-width apart, with your fingers pointing forward. The palms fit tightly to the floor. Get down to the floor, but don't lie on it. Work more on negative phases, i.e. go down slower than you go up.
2. Push-ups using supports. 3 x 15-25 reps.
The exercise is aimed at separating the pectoral muscles (relief). In this exercise, push-ups will be more difficult, so it is quite possible that you will not need the help of others. So, as I described above, use push-up supports or improvised objects to get as low as possible, while stretching the chest muscles. Spread your arms slightly wider than your shoulders, grab the supports so that your palms are turned inward. If there are no supports, stand on your fists, but again, your palms are facing each other. Lower yourself slowly and as low as possible below the level of the stops. Rise quickly, but without fully extending your arms.
3. Bent-over push-ups (with your feet resting on the bench). 3 x 15-25 reps.
Training at home limits the athlete in choosing to focus on a specific part of the muscle. But, thanks to such improvised means as, for example, a chair, sofa or bed, you have the opportunity to focus the load on the upper part of the pectorals. As you know, this is the lagging part of the chest for most athletes, because... it rarely works in everyday life, and in the gym they forget to pump it up. Bent-over push-ups with your feet resting on a hill allows you to pump up your upper chest.
So, throw your legs on a sofa or chair, rest your hands on the floor and slowly lower yourself one “one”, inhaling, almost touching the floor, and quickly rise to the starting position “two” with an exhalation.
In push-ups with your feet resting on a chair, the front deltoids, triceps, back and abs are also included in the work, which work in static tension when you keep your body straight.
Outer surface of the thigh (“breeches”)
Get on all fours. Leaning on your hands and one knee, lift your other leg to the side. The movement is discrete: raised the knee to the side - fixed this position - bent it to the side - fixed this position - bent it back - fixed it - put it back on the floor. Try not to hang your shoulders and pelvis and do not arch in the lower back, to better keep them motionless, pull in your stomach.
Repeat 20-30 times and switch sides.
Photo: AiF/Eduard Kudryavitsky
Plank
Zones: abs, back, arms, buttocks.
Technique: lie down with support on your elbows and toes, point your forearms forward. Engage your abdominal muscles, stretching your lower back and slightly rounding the entire back of your body.
Mistake: By arching your back, you increase harmful compression on the lumbar vertebrae.
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Squats
Zone: hips, buttocks, back.
Technique: stand up straight, place your hands behind your head and, moving your pelvis back, bend your knees to a right angle. Your knees should move in the same direction as your feet. Pull your elbows back - this will help keep your back straight.
Mistake: By rounding your back, you risk stretching or tearing your back muscles, and by pulling your knees inward, you risk overloading your knee ligaments.
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Buttocks
Starting position as in the previous exercise. Supporting yourself on your hands and one knee, lift your other bent leg so that your thigh is parallel to the floor and your heel is pointing toward the ceiling. From that position, straighten your leg with your heel up as high as possible and lower it back to parallel with the floor. Try to “press your heel into the ceiling.” Make sure that your lower back and shoulders do not shake, but you can bend your arms at the elbows and lower your shoulders to the floor.
Repeat 40–50 times and change legs.
Photo: AiF/Eduard Kudryavitsky
How to pump up your wings on the horizontal bar
The horizontal bar has been and remains a universal tool for pumping almost all muscle groups, and wings in this case are no exception. The most common pull-ups will help you develop your back in a fairly short period of time.
There are many types of pull-ups, but they all come down to a few general rules. If I may say so, even the secrets of professionals:
- Before starting pull-ups, just hang on the bar for a couple of seconds, so your muscles will stretch a little and warm up.
- Start your exercises by placing your hands slightly wider than your shoulders, gradually increasing the distance to the maximum possible. It's easy to remember: the latissimus muscles - the widest grip.
- With a direct grip, touch the bar with your chest, with a reverse grip, touch the back of your head or shoulders (in this case, your head seems to “begin” behind the bar).
- Avoid any body rocking. If you can't keep your balance, try crossing your legs at the ankles.
- To achieve a faster effect, you can do pull-ups with weights. But for beginners, it is better to carry out the first classes only with your own weight.
- You shouldn’t go down straight away – try to hold for a couple of seconds at the top point of the ascent. The key here is productivity, not speed.
- Combine your favorite exercises with all the others. Remember that muscles quickly get used to the same loads, gradually ceasing to respond to even the most complex techniques.
