Katerina Buida “Morning complex”: video for health and energy filling

For a new day to turn out well, it needs to start correctly. A good breakfast and a light but effective warm-up are what will help you stay energetic, full of fresh solutions and interesting ideas until the evening.

Katerina Buida, the author of the original fitness direction “bodytransforming,” knows this better than anyone else.

Katerina Buida

Her complexes, designed for morning workouts, help many women maintain a slim figure, youth, good mood and excellent health. At the same time, each woman can choose the complex that is most suitable in spirit and style of exercise.

Complexes for morning workouts

Katerina’s complexes help many women maintain a slim figure, youth, good mood and excellent health!

Morning complex for slimness and beauty

Thus, “Morning complex for slimness and beauty” is a short workout in the spirit of yoga. If you like to sweetly stretch and stretch the muscles that have become stiff during sleep, this morning complex with Katerina Buida is perfect for you. Slow, competent, stretching - what could be better to get a body that has not yet woken up to work? This complex is well suited for beginners, as it does not contain complex asanas and does not require perfect stretching.

Another similar program offered by Katerina Buida is the “Gentle Sunrise” morning complex. It activates all metabolic processes, triggers energy production and fills you with a feeling of success that does not disappear throughout the day.

Description of the training program

The trainer did everything to make yoga as understandable and accessible as possible. However, the training will not be too easy .

The yogamix program consists of the following workouts:

• classical asanas;
• strength exercises;
• dynamic yoga;
• working out the abdominal muscles;
• stretching;
• breathing exercises.

If you do all these 7 workouts, your body will work comprehensively. The balance of such a program is ensured by the alternation of load intensity and training styles. Consequently, the body will improve without overloading.

Please note that each day of the week has its own workout:

1. Monday - basic exercises. It will take you 30 minutes to complete the basics. This is a gentle workout that will give you a moderate workout, making it great for beginners. The whole point of the lesson is to form correct posture, as well as to align the spine.
2. Tuesday - strength training. She should spend about 50 minutes. All actions are aimed at increasing strength and endurance. During the class you will use only your own body weight, without weights.
3. Wednesday - flexibility exercises, they will take about 50 minutes to complete. With their help, you can significantly improve joint mobility and body flexibility.
4. Thursday is a class for general tone. This is a dynamic program that will be especially useful for people who are overweight or lead a sedentary lifestyle.
5. Friday - body stretching. It should be performed for 45 minutes. This activity involves performing static stretching and staying in asanas for a long time. You should stay in one asana for 1 to 3 minutes. This way, you will strengthen your muscles and make your ligaments elastic.
6. Saturday - exercises are aimed at balance, you should practice for an hour. Thanks to this training, you will learn to maintain balance and also listen to your feelings during training.
7. Sunday is a relaxation activity that should last about 30 minutes. This type of sports activity will help relieve stress and fatigue, and you will also be able to relax your back, lower back and neck. Remember that proper relaxation is the key to a healthy back.

Yoga in bed with Katerina Buida morning complex “Energy Charge”

Most women plan their workouts in the evening, when they already come home from work and feel tired. Often such activities are exhausting, but do not produce results. If you train yourself to get up half an hour earlier than usual and do simple exercises from your favorite routine, you can significantly increase your level of vital energy, improve your physical well-being and your mood.

It’s not for nothing that all doctors and scientists talk about the benefits of morning exercises - the faster your body gets ready for work, the more productive your whole working day will be!

Training with Ekaterina Buida: reviews

The main advantage of such a complex is that absolutely anyone can start training, without special physical training. I really like the fact that dynamic exercises are combined with yoga asanas.

Miroslava

I have been studying the complex from Ekaterina Buida for the third month now. My posture has improved significantly and my back pain has gone away. I try not to miss a single workout. I love her videos because she explains everything simply and clearly.

Valeria

This is not the first year that I have been taking video training from Ekaterina Buida. I am very pleased with the result. At first I thought that my body was generally inflexible and it would be very difficult for me to exercise. However, after two months of training, I was amazed at how flexible and resilient my body was.

Marina

Originally posted 2018-01-29 10:42:58.

Frog Pose (Mandukasana)

There are also exercises in yoga that are great for stretching into splits. Mandukasana, otherwise called frog pose, will also help with this.

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In order to perform it correctly, follow these steps:

• First you need to get on all fours.
• Next, you should very smoothly begin to spread your knees to the sides. In this case, a strong stretch should be felt in the area of ​​the inner thighs, but there should be no pain. Once you feel a little pain, it is highly recommended to stop.
• Then, while in this position, you need to place your feet on the floor so that your heels point in the direction of each other.
• Your forearms should be on the floor and parallel to each other.
• Make sure there is no arch in your lower back. The abdominal muscles are tense.
• The pelvis should be aimed at the feet.

Dikul exercises for back pain

Back pain can be caused by various causes, including intervertebral hernia and diseases of the internal organs. It can be acute, aching, encircling, can be constant or periodic, and radiate to other parts of the body.

For intervertebral hernia and a number of other diseases of the spine, Dikul’s therapeutic exercises can be very effective. Valentin Dikul is an academician who has experienced from his own experience what a serious back injury is. But he was able to cope with it and developed effective gymnastics for the back with a hernia, which helped a huge number of people. This treatment method helps relieve pain and restores normal functioning of the affected neurons.

The main goal of this exercise for back pain is to return the muscles to their optimal state. Tense muscles relax, and weak ones return to tone.

Dikul’s technique is based on the following principles:

• You need to exercise every day.
• The lesson should last at least an hour.
• You need to adhere to gymnastics hygiene.
• Your positive attitude and belief in success play a role.

Dikul gymnastics involves the following exercises:

• Stand on your knees (at a right angle), do not spread your arms wide. The back should not bend, the head should look forward. As you exhale, lower your hips onto your heels, relax your back, tilt your head towards your outstretched arms. As you inhale, you need to roll forward on your hands, bend over so that your head stretches up. The pelvis must be pressed to the floor. Pause and smoothly sit back on your heels. Repeat the exercise 10-12 times.
• The starting position is the same, knees brought together. Raise your feet above the floor, pressed against each other, resting on your knees, and swing your toes to the sides. In this case, the spine should move only in the lower back. The chest and shoulders should not be involved. Repeat 10-12 times for each side.
• The starting position is the same as in the second exercise. Keep your back straight, your chin should be parallel to the floor. Leaning on your knees and hands, like a pendulum, slowly lower your pelvis alternately in different directions towards the floor until pain appears. There is no need to linger in the starting position. Repeat for each side 10-12 times.

• Stand in front of you with your knees brought together. As you inhale, bend your back strongly at the lower back, lifting your head towards the ceiling. As you exhale, lower your head between your hands and arch your back as much as possible. Repeat the exercise 10-12 times.
• Lie on your back, bend your knees. Stretch your arms along your body. Smoothly lower your knees to the floor left and right, using only the lumbar region and without lifting your shoulder blades from the floor. Breathe deeply and spontaneously. For each side, do the exercise 10-12 times.
• While lying on your back, bend your knees, your hands should be directed with your palms down along your body. Place your left heel over your right knee. Smoothly, as you exhale, lift your right leg towards you, then while inhaling, lower it to the floor. For each leg, repeat the exercise 10 times.

Such exercises for relieving back pain will help to further relieve muscle tension, restore flaccid muscle tone, and improve blood circulation and nutrition in the tissues. This method has helped a huge number of people. But keep in mind that if you have health problems, the set of exercises should be selected individually.

How to perform the complex for 15 minutes

The complex consists of the following exercises:

• Repeat the complex for 10 minutes.
• Boat - 60 seconds.
• Bottom boat - 12 reps + 30-60 seconds static.
• Side plank on the right elbow - 30-60 seconds.
• Side plank on the left elbow - 30-60 seconds.
• Child's pose - 2 breathing cycles.
• Preparation for birch - 60 seconds.

Maria Akhatova

The third part is aimed at strengthening the muscle corset along the anterior and posterior longitudinal lines.

Boat (navasana II or navasana I)

Lie on your back, bring your legs together and straighten them. Lift your head and shoulders off the mat, stretch your arms along your body and hold them above the floor. Raise your legs straight about 30 cm from the floor so that your hips are at an angle of 45°. Pull your stomach in, press your lower back to the floor, and pull your toes toward you.

Hold the position for 60 seconds (about 12-15 breaths).

This pose is not recommended to be performed during menstruation. During such a period, it is better to replace it with navasana I. Lying on your back, stretch your arms straight up, perpendicular to the floor, and lift your shoulder blades off the mat. Leave your feet on the floor and point your toes toward the wall opposite you. Hold time is 60 seconds.

At the end of the pose, pull your knees to your chest, roll back and forth a few times on your back, and then go into a deep squat.

Lower boat (vimanasana)

Lie on your stomach, extend your arms straight above your head, straighten your legs. At the same time, lift your arms and legs off the floor as high as possible, lower and repeat. Complete 12 reps.

When finished, hold at the top for 30–60 seconds.

Side plank on the elbow (vasishthasana)

Stand upright lying on your forearms, place your elbows under your shoulders. Turn your body to the left, lift your left arm off the floor and lift it up above your body. Place your right foot on the edge, place your left foot on top of it, straighten your knees.

Make sure that the body is located in the same plane and is extended in a straight line from the feet to the top of the head. Hold this position for 30-60 seconds and then repeat on the other side.

Triset

Trisets are triple super series. Those. you combine three exercises. With a triset, we can work both one muscle group, but from different positions or with different grips, as well as antagonists. An example of the latter: squats - lying leg curls - sitting leg extensions in a machine.

This is necessary in order to better load the lagging muscle group. The first exercise is performed on the lagging muscle group, the second on the antagonist muscle, and the third again on the lagging muscle group. It is important to note that the third exercise must be isolating and easier than the first.

Features of the direction

Stretch yoga combines yoga and Western stretching. Classes should teach us to take care of our body, treat it carefully and carefully, and strive to improve its health.

A distinctive feature of the direction is the combination of stretching and movements from ballet. This practice allows you to deeply relax, stretch your spine and stretch your muscles well.

The workouts are based on a large number of exercises that open up the hip joints and make the back more flexible. Practitioners must learn to sense all the processes occurring in the body. The direction gives good results after only 3-4 workouts.

Stretching is suitable for people who want:

• make your joints more flexible and mobile;
• get a good stretch with minimal time.

Stretching is not suitable for people who:

• I already practice yoga and Pilates;
• want to find a comprehensive system that helps develop flexibility, endurance and muscle strength;
• want to lose weight.

Bow Pose (Dhanurasana)

Yoga has various asanas for stretching the spine, and bow pose is one of them.

Moreover, performing this asana not only helps to stretch the spine, but also has a rejuvenating effect on it, helps get rid of back pain and improves posture.

So the execution is as follows:

• First you need to lie on your stomach, then use your hands to grab your ankles, clasping them from the outside.
• As you exhale, you need to bend over, lifting your chest, hips and pelvis off the floor.
• You should not spread your legs in opposite directions; it is better to try to bring your knees closer to each other so that the distance between them corresponds to the width of the pelvis.
• Shoulders should be down, no need to raise them.

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Many girls consider the main results of a yoga course to be muscle stretching and relaxation of the whole body. However, it has another advantage - thanks to it, cellulite mysteriously disappears. We have selected only five exercises that need to be performed four times a week for 20 minutes, and your body will become flexible and toned. Try this leg yoga too.

Course “Yoga for Beginners”

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Myth No. 10. Yoga gives you fantastic abilities.

These myths include beliefs like: “All people who do yoga for many years look young,” “All people who do yoga are long-lived and never get sick,” “If you do yoga, you will definitely achieve spiritual enlightenment.”
These myths are being dispelled as yoga practice matures. What may be true for one person is not necessarily true for another. Yoga is not a panacea for all diseases, it does not increase life expectancy by two or three times for every practitioner, not every yoga practitioner will become an enlightened sage. The practice of yoga gives a new degree of self-awareness, helps to calm the mind, stay intensely in the present moment, learn to distinguish the important from the unimportant and good from pleasant. This is not something supernatural, and at the same time allows you to feel a new quality of Life. Strengthening and maintaining health, maintaining good physical shape, pleasant appearance, beautiful speech, a calm mind - these are not all the benefits that a competent yoga practice can bring!

Strengthening and maintaining health, maintaining good physical shape, pleasant appearance, beautiful speech, a calm mind - these are not all the benefits that a competent yoga practice can bring!

Advantages

Katerina Buida has developed yoga, which has many advantages:

• The absence of weights in Buida’s complexes will not allow the muscles to increase in volume; you can develop a thin waist. Systematic and proper nutrition is important.
• Deep stretching will allow the muscles to become more elastic, which will form a slender body.
• Posture will improve and the spinal axis will straighten.
• Back and lower back pain will go away.
• There are no difficult changes.
• Many exercises are shown in different versions so that each person chooses the most suitable option for himself.
• Complexes with different directions are offered.

To do the exercise correctly, the author explains the execution method in great detail.

The most popular project is “Yoga Mix”.

Bodytransforming and Yoga Mix from E. Buida

Looking at the photographs of Ekaterina Buida, the author of a program to improve (transform) the body and strengthen the spirit, it is difficult to believe that her figure was once far from ideal. Katerina herself admits that 15 years ago she had curvy figures and many complexes . Considering that Katya studied at the choreographic department of an art school, it becomes clear why the extra kilograms of weight and centimeters of volume gave the girl so many unpleasant experiences.

In the fall of 2005, Buida moved to Moscow. Having set herself the task of gaining harmony and flexibility, she begins to study according to the method proposed by her relative. The purposeful girl managed not only to achieve the desired results, but also to improve her health.

The process of transformation, internal and external, captured Katerina so much that she decided to develop her own set of exercises to help strengthen the body and spirit. After some time, Ekaterina Buida’s original project “Bodytransforming” appeared, which incorporated elements of choreography, fitness and yoga.

Set of exercises Yoga Mix

Continuing to study ancient methods of healing the body, in particular, different areas of yoga, Buida creates a set of Yoga Mix exercises that combines:

• classical yoga asanas;
• abdominal exercises;
• stretching (stretching the ligaments and muscles of the body);
• breathing exercises.

During these exercises, the load is distributed across all major muscle groups, as a result of which the desired effect is achieved in a short period of time .

The benefits of yoga according to the method of E. Buida

The main difficulty in building a beautiful body is the lack of desire to make at least minimal effort to achieve the goal, that is, undisguised laziness. There are no other obstacles to performing a set of Yoga Mix exercises. But there are a lot of advantages when using this technique at home .

1. The classes do not require any financial investment. You don't need to buy a gym membership, special uniform, or shoes. The main thing is that the clothes do not restrict movement and are comfortable.
2. The exercises don't take much time. It is enough to give them 30-60 minutes a day.
3. Training does not require a lot of space, which is good news for residents of small apartments. No need to use additional sports equipment. Let the barbells, treadmills, and exercise bikes remain in the gym, and not take up precious square meters in Russians’ apartments and drain their family budget. Moreover, about a month or two after acquisition, these very necessary things in the household begin to be used by our fellow citizens as clothes dryers.
4. There is no need to rummage through mountains of literature and look for exercises suitable for beginners from hatha yoga, kundalini yoga, Ashtanga Vinyasa yoga and other ancient eastern practices. Everything has already been studied, selected, presented. Use it! There would be a desire...

Sports in the life of a modern person

The time of unity and harmony between man and nature is irrevocably passed, if such a thing was ever possible. The health of modern Homo sapiens is threatened by many factors: a sedentary lifestyle, poor environment, unbalanced diet, constant stress. Many books, articles and scientific dissertations have been written on this topic, and dozens of lectures and seminars are held.

It seemed that reasonable individuals, having realized the benefits of a healthy lifestyle and physical activity, should have rushed to gyms, swimming pools, and queued up for ice skating rinks and tennis courts. Gyms would not accommodate those who want to take up football, basketball, fitness, and aerobics.

But this doesn't happen. Some people cannot bring themselves to get up from the couch and tear themselves away from the TV, others engage in self-deception, postponing the start of training until tomorrow, next Monday, or New Year. No one can help these people except themselves .

But there are also those who do not have the luxury of playing sports. Unfortunately, a subscription to a good gym and the services of a trainer are not cheap. People who have irregular working hours may find it difficult to find a class schedule. Others simply have a catastrophic lack of time for a 40-minute workout , given that it takes another hour and a half to get to the gym in traffic jams. There are also those who do not like the very atmosphere of the gym, the accumulation of sweaty bodies, common locker rooms and showers, loud music during training.

For such people, exercising at home using the method of Ekaterina Buida can be an ideal option for maintaining the health and beauty of the body.