Women Sport, 1-2 Headstone Gardens, Headstone Drive, West Harrow (2026)

02/08/2022

7 cherished exercises for beautiful thighs and glutes.

1. Feet shoulder width apart, slightly bent at the knees.

Do bends, SLOWLY, 10 to each side.
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(removes excess fat from the sides - popularly referred to as a 'lifeline').

2: Lie on your back with your toes facing inwards.

Lift one leg slowly and then the other. Do ten times each.
(This will work the lower abs, tighten the leg muscles).

3 Lie on back.

Lift one leg, lifting one leg, clap under the knee. Do five claps under each leg.
(This works on your abs).

4. Lie on back, bend knees.

Lift your hips and hold for 20 seconds. Exercise 15-20 times.
(strengthens back muscles, pumps all abs groups).

5. Lie on the right side.

Lift your left leg, preferably 90 degrees, hold it with the left hand and lift your right leg to the left. Do the same with the other side.
(strengthens and tightens the side abs, removes excess from the hips, so called ears).

6. Lie down on your stomach.

Rise up on your hands, preferably with your arms stretched wider than your shoulders. Keep your legs crossed. Do push-ups from the floor. Start with 10 push-ups. Then every day increasing by 1 time.
(tightens breast muscles and arm muscles, gets rid of sagging skin on arms).

7. Sit on your butt. Cross your arms and legs.

Roll from one side to the other.
(breaks up fat and cellulite on the butt, making it smooth and firm).

Translated with www.DeepL.com/Translator (free version)

01/08/2022

Working out at home: legs and abs

Legs:

№1
Lying on your right side, extend your legs in a straight line with your body. Your right arm is bent at the elbow, resting on the mat and propping up your head. The left hand rests on the floor in front of the chest. Extend the toe and without bending the knee, smoothly bring the left leg forward parallel to the floor and bring it back.
Repeat 12 times, then roll over onto the other side and do the same.

№2
Starting position is the same as in the previous exercise. Raise left leg, pulling up firmly, keeping the toe straight and without bending the knee. It is extremely important not to bend your pelvis backwards, as this position prevents the strain on the waist area. To avoid mistakes, always keep your left arm bent on the floor in front of your chest, leaning lightly on it, and turn the sole of your left foot with the sole upwards.
Repeat 15 times and then do the other side.

№3
Lower yourself onto your stomach, with your head resting on crossed arms. Extend your legs and pull your toes upwards - the heel should be forcefully pushed upwards. Maintain this tight toe position during the whole exercise. Forcefully bend and unbend your legs one at a time, trying to hit the heel on the buttocks. If you are not able to bend legs deeply, do it with an amplitude that does not cause pain. The main thing is to bend your legs with force, that's what you need to pull your socks up for.

Leg press:

№1
Lying on your back, lift your straight legs up (you can support them with your arms at your sides). Pull your socks out. Spread your legs apart and bring them together with force, trying to clap the insides from the knee to the groin. This exercise will get rid of any build-up in this area.
Do it 20-30 times.

№2
Lying on your back, lift your straight legs up again and squeeze them together. Extend your toes upwards. Bend your legs, lower your knees to your chest and return them to the starting position upwards. At the bottom point, you can lift your tailbone slightly off the floor, but your lower back should be pressed all the time.

Do 10 times, rest for a while and repeat 10 more times.

Translated with www.DeepL.com/Translator (free version)

29/07/2022

A PROPER EATING REGIME

Save it so you don't lose it

Here's a suggested hourly eating regimen for which our bodies are best suited. So:

5am to 7am is bowel time. So as you wake up, drink clean water. Preferably warm water. Also in the morning you should give your body vitamins, in the form of freshly squeezed juices, or fruit in season.

From 12 p.m. to 2 p.m. one needs protein foods + vegetables (except potatoes). I.e., meat, fish (not canned sausage, but natural!), eggs, legumes, vegetable soups, cottage cheese (salty with greens), kefir (not milk!). Vegetables should not be fried, but cooked or stewed. No sweets allowed.

Now, pay attention! 2.5 hours after lunch you can drink tea without sugar, with honey. Not before! Don't drink water after a protein meal either, you have to give your stomach a chance to digest it all normally. After tea you can continue to drink clean water, if you feel like it. In total, you should drink at least 1.5 litres of clean water per day.

Dinner is served at 6 p.m., but no later than 7 p.m. Eat carbohydrates for dinner, e.g. porridge with water (not milk!) + vegetables. You can fill raw buckwheat in advance with kefir, but that's for those who are used to this dish.
After dinner, you will have water. At night you can have kefir or cottage cheese.

Cheers!

29/07/2022

Training program for girls.

Day 1.
1) 10 minute run
2) Hyperextension 2x20
3) Press - leg curls 3x20
4x12 squats with barbell
5) Leg curls 4x12
6) Calves standing prone 3x12
7) 3x15 on three steps
8) Push-ups from the floor 3х20
Do exercises 2-3, 4-5, 6-7-8 in supersets, time off between sets - 60 seconds!

Day 2.
1) Interval run - 3 min medium pace, 2 min acceleration, 3 repetitions (15 min)
2) Bench press 4x12
3) Dumbbellbell press on a 45° inclined bench 4x12
4x12) Horizontal bench press
5) Head curl 3x8
6) Pull-up 3x8
7) Biceps curve bar 5x12
8) French curved barbell curved press 5x12
9) Press - deadlift on inclined bench 5x15
10) Press - start position is lying on the floor, legs straight, lifted perpendicular to the floor, hands palms down next to the pelvis. Lift straight legs vertically, pushing the pelvis 4-5 cm.
Do exercises 2-4, 3-5, 7-8, 9-10 in supersets, the rest period must be 60 seconds!

Day 3. "Circle.
1) Lifting deadlift 12
2) Leg raises in the corner 20
3) Chest barbell swing 12
4) Dumbbell to body with 1 hand bent over 12
5) Dumbbell biceps seated 12
6) Dumbbell side extension standing 12

Must be performed 4 to 6 sets (max. 1 hour!) Do 1 set of each exercise without interruption, then rest 2 to 3 minutes.

29/07/2022

Proper eating menu:

7.00 -7.30 a breakfast of your choice
- steamed oatmeal with grated apple, cinnamon and honey
- light omelette with greens
- 2 cheesecakes with yoghurt sauce
- cottage cheese with sour cream
- Buckwheat porridge with 1 tomato.

9.00-9.30 Second breakfast of choice
- any 1 fruit
- plain yoghurt
- 2 eggs
- Fresh vegetable juice

11.00-12.00 Snack of your choice
- baked apple with cottage cheese
- glass of kefir
- fruit salad
- berries.

13.30-14.30 Choice of lunch
- vegetable soup
- zucchini cream soup
- vegetarian borscht
choice of second course
- turkey fillet with vegetables
- white fish with vegetables

16.00-16.30 Snack of choice
- apple
- cucumber salad with dill and sour cream
- fruit salad
- handful of nuts

18.00-18.45 Choice of dinner
- squid rings with green vegetables
- vegetable salad with grilled turkey strips
- vegetable kebab
- mozzarella salad with tomatoes

20.00-22.00
- kefir
- egg
- apple

29/07/2022

Leg, thigh and buttock complex

1. Squat
Standing, hands at your waist, feet shoulder width apart, feet turned around, do a squat while keeping your back straight, knees facing sideways.
Make 2-3 approaches, 30-40 times each.

2. Squat 2
As in the previous exercise we do the squat, while doing this we put the left foot on the toe. Return to the starting position and repeat the same exercise with the right leg.
Do 2 or 3 sets of 30-40 for each leg.

Swings with legs 1
Standing sideways to the back of the chair, right hand on the backrest, left hand on the waist, put left leg to the side till about 45° angle, pull toe towards yourself. Feel the tension in your side thigh muscles, not in the front one. Then return to the starting position and do the same with the right leg.
Try 2-3 steps, 20-30 times for each leg.

4. Leg swing 2
Kneeling on the chair, with back straight, move left leg to the side, bent at the knee, and return to the starting position. Then do the same with the right leg.

Two-three attempts for 20-30 times on each leg.

5. Squat on 1 leg with twisting.
Stand straight, feet together. Bend your right leg at 90 degrees in the knee. Squatting on your left leg, try to reach your right hand diagonally to the floor behind your left leg. Keep your back as straight as possible. Repeat the exercise while standing on your right leg.
2-3 attempts of 20-30 times on each leg

28/07/2022

How to emphasise the waist - exercises and secrets:

1. Don't try to lose the fat on your sides
You won't remove fat ONLY there anyway. You will have to lose weight completely if you want to make your waistline thinner. Training muscles in an area does not burn fat in that area.

2. Don't pump your oblique muscles!
This is the most common mistake! Many girls who go to the gym start doing side to side dumbbell bends. Thinking that this will help make their waistline slimmer. But this results in fat from the sides not going away, but only increasing the oblique muscles. So - don't pump your oblique muscles at all! It will not make your figure slimmer or remove fat from the sides.
3. train your back.
The wider your back, the thinner your waist looks. And don't laugh. Train your broadest muscles of your back. If you're a girl, your body won't let you build them up too big. And you won't turn into a gorilla. But you'll get a slimmer waist.

4. train your b***y.
The principle is the same as with the back. But, I think, that you shake it without my advice.)
By the way, professional bodybuilders do not work oblique muscles, and rather little train abs. Press is a muscle too. And its walls have a certain thickness. If you pay too much attention to abs, it can lead to their thickening and visual enlargement of the abdomen. And you don't want that at all.
That doesn't mean you don't need to train it at all. 2 to 3 exercises a week are enough. Further increasing the load will simply waste your energy and time.
In general, as you can see, to make your waistline as thin as possible, you need to get rid of fat and not touch the oblique muscles. But actively train the surrounding body parts. So, excuse me, but I haven't told you any secrets or exercises, by and large. Because there aren't any. Good luck and have a slim waist!

28/07/2022

A flat stomach in 42 days

How to make the most problematic area of a woman's body - the stomach - the most attractive? It's not hard to do if you pick the right exercises and put them together a good programme. Here's a super program that takes just 1.5 months of easy exercises to get a flat, toned stomach.

Week 1
Exercise 1. Straight abdominal muscles.
Starting position is lying on back with knees bent and hands behind head. Lift your body up on the count of 1-2-3, lower on the count of 4. Do 10 sets of 30 reps each.
NOTE: Do not interlock hands at the back of the head (otherwise muscles of the neck and not abdominal muscles will be trained).

Exercise 2. For the oblique abdominal muscles.
In p. - the same. On the count 1-2-3 push your torso towards your left leg, on the count 4 lower your torso. Repeat the same to the other side. Repeat for 10 sets of 30 reps.
Watch your lower spine, it must not arch, as if it adheres to the floor.

Exercise 3. For the lower abdominal muscles.
In p. As above. Raise your body and legs. Continue doing "scissors" or "steps" for 5 minutes.
IMPORTANT: Raise torso and legs to a level which will give maximum tension to the abdominal muscles.

Week 2
Same as above, but in the 1st and 2nd exercise feet are not on the floor, but on a chair, bent at right angles.

Week 3
For each repetition we shall add one important detail: at the top of each repetition tense your abdominal muscles for 2 seconds.

Week 4
The basic complex remains the same, but exercises shall be done at the fastest possible pace. Ideally, no rest should be taken.

Week 5
Add weights. Weight of dumbbells is individual: for beginners - 0.5-1 kg each, for middle class - 1-2 kg, for advanced - from 3 to 5 kg.

Week 6
Consolidate your results by combining the nuances of weeks 3 and 5.

Train at least three times a week. Start each session with a warm-up to prepare your muscles for work. During 5-10 minutes do back and forth, left and right bends, rotate your pelvis in different directions, squat.
At the end of the session do stretching (it is especially important for beginners, who are not used to intensive loads - without stretching lactic acid accumulates in the muscles, causing crepatoria effect, and you just can not continue the course).

3 most effective stretching exercises
1. lie flat on your stomach. Supporting your hands on the floor, lift your torso as much as possible.
2. Do the same but stretch out to both sides.
3. lying on stomach, push arms to one side and try to reach with one leg to the opposite arm. And vice versa.

28/07/2022

Lifting your b***y in a week

You will need a gymnastic mat and comfortable gym clothes for the following exercises:

Exercise 1
Lay down on the mat, lying on your left side, one arm resting with the elbow on the floor, the other at your waist. Do ten high lifts with your left leg. Roll over onto your other side and do the same lifts with your right leg.

Exercise 2
Now lying on your back, arms apart, lift your legs up, making sure your toes are outstretched. Then alternate between lowering to the side on the floor with your left and right leg, trying to keep your arms fixed to the floor. At the moment when one foot rests on the other, lift them up together.Do ten repetitions of this exercise. Another wish for you, how to pull up your buttocks in a week: doing any exercise, smile, enjoy the process of doing it!

Exercise 3
Stay in a lying position, with knees bent and feet firmly planted on the floor. Support your hands and slowly lift your buttocks upwards. For the exercise to be as effective as possible, make sure your back is straight and does not arch. Also do ten repetitions.

Exercise 4
A good tip from ko6e4ka, how to tighten the buttocks in a week with a simple exercise that can be performed throughout the day, at any time, wherever you are. Now you will see for yourself: tense the gluteal muscles, pause for a moment, then relax. Do as many repetitions as you can. The main rule is regularity!

Exercise 5
Now we are going to do a squat: back straight, arms outstretched forward - squat. Do these exercises first in a small number of squats, increasing the number of repetitions with each subsequent session.Performing these simple in technique, but requiring your patience, concentration, exercises can give you the desired result, you will be satisfied with yourself! Now you know how to lift your buttocks in a week! Believe in yourself and go for your dream!

28/07/2022

Home workout option

You can turn your postpartum distended belly into a flat stomach and flabby legs into pumped-up abs in 1 week of training!

-lower press 3 sets of 10 presses
-Upper press 3 sets of 10 times
-squat 3 sets of 10 chest presses (one of them with weights)
-swinging on the shoulder blades 1 minute
Push-up from prone position 2 sets of 15 times
-lunges 2 sets of 8 times
Hula-hoop 3-5 minutes a day
-Crossbar (30 sec-1 min)
-reclining scissors exercise (1-1,5 min)
-Bicycle lying on your back (your head should be in your weight, not on the floor)
-Lying on your side, raise both legs at the same time (5-8 times on each side)
-Cat exercise with abs (focus on the elbows)
-skipping 50-70 hops
-Jogging on the spot as high as possible raising legs to the belly

Do all the exercises in the morning, after 30 minutes drinking a glass of water with lemon. Breakfast: one hour after the workout.

For the night:
-lower press 10 times
-upper press 10 times
-relaxation of the back muscles on a ball of dots.

28/07/2022

Improving every inch

Breasts
To 'lift' your chest, you need to strengthen and tighten your pectoral muscles. Do regular push-ups.
In a kneeling position.

Tip: Choosing the right bra can make all the difference. Not only will it lift your breasts and visually correct their shape but it will also help prevent sagging and stretch marks.

Hands
From a standing position, take dumbbells in each hand, palms facing forward. Raise arms across the sides to shoulder height, bending elbows. Then straighten them above your head. Do this exercise as slowly as possible, controlling each movement and trying to repeat it 15-20 times.

Tip: When you put on an open top, use our secret. Apply a light line with a pale gold-coloured concealer or powder on the front from the collarbone
to the bend of the elbow. This will distract
This will draw attention away from the (still insufficiently taut) back of the shoulder.

Abdomen
Quick results can be achieved by regular abs. Lie on your back, straighten and relax your legs and place your hands behind your head. Bend slightly so that the lower back forms a prominent arch above the floor. Lift your torso off the floor - 45 degrees, then slowly lower it. The most important thing is not to strain your neck, so don't press your chin to your chest and watch your breathing. Start with 20 repetitions and gradually increase the number of body lifts to 30-40.

Tip: A special massage will help reduce bloating and make your stomach flatter. Massage around the navel in a clockwise direction (do not press hard). This technique works even better if you massage with a tightening cream.

Glutes

A well-known but tricky 'pistol-pulling' exercise helps build a firm butt. Squat down, support both feet (not your toes!). Then lift one leg off the floor and keep it extended. Tense the gluteal muscles, the front muscles of the thigh and lower leg and slowly lift up on one leg. Then slowly return to the starting position. Repeat this
10 times for each leg.

Tip: The first condition for beautiful buttocks is smooth skin. Every morning before showering take two minutes to rub your body with a stiff brush. If time permits, exfoliate and after showering apply a firming and regenerating cream.

27/07/2022

Best exercises for girls!!!
Do 3 sets of 15-20 times each.

1. LUNGES
Strengthens front and rear thighs and buttocks.
Lower yourself down by bending knees at 90 degrees. Lift back up as you exhale. Repeat 16 to 20 times, switching legs.
Attention! Keep your lower leg upright, keeping the body straight and the abdominal muscles tensed.

2. WIDE PRISONS (plié).
Strengthens the buttocks, inner and rear thighs.
Stand upright with your feet shoulder-width apart and your hips and feet at 45 degrees. As you inhale, squat down without bending or changing knee position. As you exhale, stand up. Repeat 16-25 times.
Attention! Maximize the tension on the buttocks. Keep the body vertical.

3. LIFTING
Strenghten buttocks and backside of thighs.
Kneel down, resting on elbows. Knees bent at 90°. Lift leg so that heel is touching ceiling. Lower your foot down, pushing the knee against the shin of the ground leg. Repeat 25-30 times, then switch legs.
Attention! Do not arch your lower back.

4. SIDE LEG RAISE
Strengthens buttocks and external surface of thighs.
Lie on your side with lower arm below head, upper arm at waist or stretched out along body. Bend knees to 90°. Flex legs so that there is a 90° angle between the body and thighs. Upper leg always rests on top of lower leg, without sliding. Knees together. As you exhale, bring the leg up so that the shin is parallel to the floor, and as you inhale lower it. Repeat for 25-30 times, then change sides and do it again. Attention! Do not twist your knee when lifting your leg.

5. TORSION OF THE BODY
Strengthens upper abdomen.
Lie on back. Bend knees and bring heels to buttocks. Hands behind head, head in line with body. As you exhale lift your upper body up, lifting your shoulder blades off the floor. As you inhale lower the upper body. Repeat for 25-30 times. Attention! Do not cross your arms behind your head. Do not bend forward. Do not arch your lower back. Tense lower part of stomach.

6. REVERSE TWIST.
Strengthens lower part of abdomen.
Lie on back, with hands under head, bend knees and pull legs towards you. As you inhale pull your knees to your chest, separating your pelvis from the floor, feeling your lower abdomen tighten. As you exhale release. Repeat 25-30 times. Attention! Do not rock your legs! Knees should be as close to the chest as possible.

7. SIDE PLANK
Strenghten all the muscles in the centre of the body: re**us and oblique abdominals, back and lower back muscles, buttocks, inner thighs.
Lie on your side, bend your lower arm, place your elbow under your shoulder, resting on your lower leg and forearm. Free hand on hip or waist. Knees slightly bent, placing heels in line with the body. Rest your elbow and lower leg on the floor, pushing the pelvis off the floor and pulling the abdomen in while doing so. Lift pelvis above the floor and lower without touching the floor. Repeat 4-12 times, changing sides. Don't forget to change sides. Don't lean forward or backward. Do not put pressure on wrist. Do not bend at waist, keep your back and abdomen tense.

Women Sport

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