We pump up our buttocks with fitness trainer Ekaterina Usmanova. The result will not take long to arrive

Ekaterina Usmanova is a famous Russian fitness model. It was she who became a real “fashion trendsetter”. She popularized the fitness bikini in our country and inspired millions of girls with her perseverance in achieving their goals. Her story is a clear example that every person has the opportunity to achieve the desired result.

Ekaterina Usmanova’s workouts help you achieve your dream figure and completely reconsider your lifestyle. They are effective not only for experienced, but also for beginners. Nothing complicated, but the effect is stunning.

Features of training from Usmanova

What is the essence of classes from Ekaterina Usmanova? There really is nothing supernatural or complicated about them. For a comprehensive body workout, the girl only accepts basic exercises in the gym. It was they who helped her become the owner of a slender, seductive figure that has delighted men and women for many years.

• Usmanova pays special attention to warming up. It should take an integrated approach and not include grueling cardio exercises that require a lot of strength and energy to perform.
• To warm up joints and ligaments, the athlete recommends all kinds of squats without additional weights and burdens.
• In this case, technique is important. The back should always be perfectly straight, the elbows should be bent, and the knees should not protrude beyond the toes. Proper execution of squats provides stunning results and reduces the risk of injury.

The most effective exercises, according to Katya, which should be in any training program:

• Smith machine squats.
• Dynamic lunges.
• Leg press.
• Reverse lunges into Smith.
• Straight lunges with weights.

Interesting fact. It is important to take a break of 30 seconds between approaches. If a new exercise comes next, then rest for two minutes.

Options

Home workout program

You can practice according to Ekaterina Usmanova’s scheme at home. In this case, circuit training is great. It is most relevant for people who have problem areas - hips, buttocks and legs. The program includes the following exercises:

• Shallow squats with limbs moving to the side.
• Hip raises while lying on your stomach.
• Cross lunges.
• Extending your legs to the sides while lying on your stomach.
• Bend forward (legs bent at the knee joint).

early years

Ekaterina was born in the small town of Krymsk in October 1989. Since childhood, the girl was fond of outdoor games and sports, but she had no plans to connect her life with it. After school, Katya entered the Financial University as a manager through correspondence courses. After successfully completing her higher education, she worked in her profession for some time, but over time she realized that advertising marketing was not what she needed in life. After some time, the girl became interested in fitness, and at a local sports club she met her future husband, Alexander Usmanov, who played an important role in her career as a fitness model.

Starting in 2010, the life of the future athlete began to change dramatically.

Recommendations

To obtain the desired result, you need to perform 3-4 circles. There are also certain training recommendations:

• We do squats as quickly as possible, but with proper technique. The process should involve exclusively the gluteal muscles. They are the ones who “push” the athlete out of a sitting position.
• Cross lunges are difficult for beginners, so they can be temporarily replaced with static ones. This makes it much easier to keep the body in a state of balance.
• We perform tilts efficiently - the body must be lowered until an angle of 90 degrees is reached.
• When raising your legs, you do not need to use all the possibilities of the existing stretch. The meaning is different - constant muscle tension. The body must not be allowed to relax.

If during the training you feel a burning sensation and strong muscle tension, then everything was done correctly. If the activity did not bring fatigue, and in general it was easy, it means that something was not completed or mistakes were made.

Interesting fact. It is advisable to combine home exercises with strength training in the gym. This is much more effective and interesting.

How to make the same butt

Watching the transformation of fitness model Ekaterina from the before and after photos, you can clearly see how the athlete’s butt has transformed.

Immediately before training, you need to warm up your joints by doing 2 sets of 20 squats with your own weight.

The activity itself is like this:

1. For squats, choose a barbell. Perform 3-4 sets of 15-16 squats.

2. Incline leg press in the simulator - 3-4 sets of 20 times.

3. Use a Smith machine, doing 15 reps of lunges 3 times.

4. Hyperextension - 3 sets of 20 times.

5. Do lunges with dumbbells while moving - 3x15.

6. Lunges with dumbbells in one place - 3x15

It is important to know:

Swing your legs as often as possible, fixing your lower back. This is the most effective means for engaging the gluteal muscles.

How to get slender legs

Beautiful shoulders

Some tips from Miss Bikini Moscow Ekaterina Usmanova:

1. Do an exercise for the gluteal muscles every workout.

2. Workouts should be different so that you don't get bored.

3. Eat right and focus on problem areas.

4. Training should be targeted. So, if you are pumping your buttocks, then use only the “fifth point” and not the quadriceps.

6. Develop muscle strength. “If you work on the number of approaches, then this is wrong. You should feel how the muscle works,” says the girl.

7. The most important thing is to simply believe in yourself. By fighting fears and stereotypes, you grow above yourself, bringing your figure to the ideal.

Nutrition

A beautiful body is the result not only of hard training, but also of a nutritious, balanced diet. Ekaterina Usmanova does not offer any special programs. She is opposed to diets, which inevitably lead to breakdowns and gaining even more extra pounds. You need to switch to proper nutrition, making it a part of your life.

Key recommendations from the athlete:

• We eat 5-6 times a day in small portions. This will allow you to restore and speed up your metabolism, and also forget what evening gluttons are.
• We consume complex carbohydrates up to 12 hours. Afterwards we reduce their number to a minimum.
• In the afternoon, we lean on protein foods. They help in building a beautiful body.
• You cannot exclude fats from your diet. They must be present. This applies to healthy fats, which are contained in high-quality butter, fish, etc.
• Dishes on the menu should be both healthy and tasty. You should enjoy every meal.
• If there is not enough protein, you can achieve the required amount by additionally consuming protein shakes.
• We observe the drinking regime - the standard intake is 2-2.5 liters.

Ekaterina Usmanova's diet menu. How to lose weight quickly: Katya Usmanova’s diet

The famous champion in the bikini category Katya Usmanova showed what helps her stay in shape. If you are looking for ways to quickly lose weight, then pay attention to what products the fitness trainer chooses.

To get rid of excess weight, you should review your diet and exercise. Everyone knows about this. But only a few show by their own example what a figure becomes if you do this.

For Katya Usmanova, one of the most beautiful fitness trainers, proper nutrition plays a very important role. And although she no longer takes part in competitions in the bikini category, she continues to work as a coach. And Katya Usmanova’s figure and appearance are an excellent motivation to stop eating sweets and start taking care of yourself in order to get rid of excess weight.

Ekaterina Usmanova's legs reminded fans of something indecent

Ekaterina Usmanova spends a lot of time in the gym, creating an ideal body. Unfortunately, the girl does not always know how to present it correctly. In Usmanova’s new photo, fans even saw something indecent.

Every person has bad photos, but we usually don't try to post them on social networks. Ekaterina Usmanova, however, is a girl clearly without complexes. She often publishes her half-naked photographs without any hesitation, but usually everything remains within the bounds of decency.

But in the new photo of the girl, fans saw something that they clearly didn’t want to see. An unfortunate angle made Usmanova’s legs look like genitals, which her subscribers were quick to discuss: Not a very good photo.. not a good angle... It feels like her udders were highlighted in this photo, sorry

I don’t understand how Katya could post this terrifying photo? The legs are great, but from afar it seems like these big labia are sticking out. How can you admire this ugliness? What are those folds between the legs?)) Well, what are they? Crotch hanging down to your knees? Couldn't you find a better photo? Usmanova herself signed the photo with the hashtag Look in the eye, but, you see, doing this the first time is not at all easy. In any case, it seemed that another one had definitely been added to the series of photographs.

How much should you study?

What is the ideal workout duration? Don't overdo it, it won't do any good. An hour is enough if you practice intensively.

But when it comes to the number of classes per week, Ekaterina is strict here: training should be daily. After all, anyone can allocate one hour a day to themselves, regardless of how busy they are.

At first it will be difficult, but when you achieve the desired forms, you will understand that exercising in this mode is a pleasure.