Mia Sand, aka Miss Mia Fit
Some time ago, everyone knew a danish named Mia Sand who, despite her 80 kg, is considered by many to be the ideal woman of today. Sand is very active in her social networks where she motivates her followers to lead a healthy life. People from all over the world admire its body and its curves. His figure challenges the figures of today's skinny models.
Mia started her fitness adventure when her first-born son was four years old. The woman in one of her interviews admitted that she has always been a tall, curvy girl. Like most teenagers, she had difficulties accepting herself and loving her body as it was. However, she did not let herself get carried away by the depression and decided to work on her body to see the best version of herself in the mirror. He started by going to the local gym when he was 25 years old and was already a child's mother. During her pregnancy she gained a few extra kilos of which she was not happy and decided to exercise regularly to recover her previous figure or even improve it.
Mia admits that at the beginning it was difficult because her physical condition was not in the best state. However, he did not give up and little by little his love for the gym and lifting weights was born. Following the advice of his private trainer, he started lifting heavier objects to sculpt his body. Now, with her own experience, Mia motivates women around the world to fight for their dreams. It also teaches them that the only limits are those they have in their heads; others do not exist.
Her message to young mothers is that they do not just conform to being a mother, but rather to do something for them and their bodies. Nor is ashamed to remind herself and all those around her that what she has achieved is to set goals that defy the norm and not conform to the standard norms established by society. With this mentality inspires a large base of admirers, both young women and men.
According to Mia, in order to be fit, it is necessary to exercise frequently and maintain the balance between physical activity and diet, since one can not function without the other. Now, the beautiful Danish woman fully accepts herself, but knows that she has to work every day on her figure to keep the results. It is a beautiful example to follow for all who want to change their lives and fight for their dreams.
Hypopressive exercises
When combined exercises of posture and breathing, the exercises of the hypopressive method are obtained as a result. In the field of health and sports these exercises are extremely positive, since they provide multiple benefits to the circulation, to the corporal stability and even to the sportive and aesthetic performance. The hypopressive method is a novel method that both physiotherapists and sports trainers use.
What virtues does the practice of hypopressive exercises bring?
Practicing hypopressive exercises allows:
- End back pain or failing, reduce it. Postural modifications are quick with hypopressive type exercises. The forces that act on the spine are balanced, so the symptoms in the neck, dorsal and lumbar area disappear or decrease.
- Reduce centimeters from the waist. Hypopressive exercises work the muscles of the abdomen and back so that they increase their tone and begin to function as a natural band. There is a flattening and hardening of the belly, in addition to functioning as support for the spine.
- Improve respiratory capacity. The union of postural exercises with breathing exercises makes the tissues more flexible, so that the lungs are able to retain more air with more space available. Hypopressive exercises are ideal for people with asthma.
- It provides excellent posture and a better balance, in addition to preventing herniated discs. An ideal posture leads to an ideal balance and structures that work in harmony.
- Work the pelvic floor to reduce urinary incontinence and prolapse. Strengthening the pelvic floor prevents the pelvic organs from falling and urine losses.
- Decreases the separation of the rectus abdominis. Known as "abdominal diastasis", the separation of the rectus abdominis is a frequent alteration in women that can bring serious consequences. Hypopressive exercises prevent separation from evolving.
- Improve sports performance The changes at the circulatory, respiratory and biomechanical levels with hypopressive exercises are translated into greater productivity and benefit of the athlete's abilities.
How are hypopressive exercises done?
To perform the Hypopressive Abdominal Gym you must take into account:
- The posture. You should not neglect the position. At first it may seem difficult, but with practice you will acquire all the details of the exercises. Attentive to how you place arms, shoulders, hips and knees. I pretend that when you execute the exercises you are taking a picture and you should look elegant !.
- The discomfort is part of the exercises, since you are activating muscles that you do not usually use.
- Wear comfortable clothes
- Find a space in which to perform the exercises, including a mat or a carpet in the postures in which you must lie on the floor.
- Do not do hypopressive exercises if you are going to eat or sleep. Preferably choose to perform the hypopressives early in the morning.
- If you are not comfortable with a particular exercise of the hypopressive method, look for variants. There are exercises with special tools, exercises in pairs, ... For all tastes, always accompanied by a professional in the area of physiotherapy or physical activity that indicates the exercise, its intensity and its execution depending on your case.
Hypopressive exercises
Basic hypopressive exercise: Quadruped posture
Learn to "stick your belly" or let the abdomen enter alone. This exercise relieves the tension in the spine and you can even do it if you need to stretch or just relax a little column.
Position to start hypopressive exercise in quadrupeds
The steps to perform this exercise are:
- Kneel on a mat, carpet or floor with a pillow to protect the knees. The hip should be aligned with the knees
- Hands resting on the floor, trying to get the tips of their hands to touch each other.
- Front resting on the floor, at the same height as the hands are.
- Stretch the column.
- Chin tries to touch the chest.
- Separate the elbows.
Breathing adequate to perform hypopressive exercise in duadrupedia.
The steps to perform this exercise are:
- With the final position of the previous exercise, it inspires in 2 seconds.
- Expires in 4 seconds. Repeat these steps 3 cycles.
- In the last expiration opens the ribs for 4 seconds
- Repeat step 3 increasing the rib opening time more and more.
Basic sitting hypopressive exercise
This is an exercise that may cost you, so you can practice first with a wall or with your glutes.
Position to start sitting hypopressive exercise
The steps to perform this exercise are:
- Sit fully upright, almost arching your back back.
- Knees in slight flexion.
- Feet in flexion.
- Elbows in 90 degree flex
- Back of the hand to the height of your hips (if it is difficult, place them a little later).
- Expanded dolls
- Shoulders down, so the neck looks longer.
- Seek to lengthen, as if you wanted to touch the ceiling with your head while lowering your chin to your chest.
- Separate the elbows.
Adequate breathing to perform the sitting hypopressive exercise
The steps to perform this exercise are:
- With the final position of the previous exercise, it inspires in 2 seconds.
- Expires in 4 seconds. Repeat these steps 3 cycles.
- In the last expiration opens the ribs for 4 seconds
- Repeat step 3 increasing the rib opening time more and more.
Basic hypopressive exercise: Demeter posture
It is a simple exercise that will bring you well-being and decrease in your waist.
Position to start hypodepressive exercise Demeter
The steps to perform this exercise are:
- Lie on your back, with knees extended and one leg on top of the other. Push your heels as if they pulled you from the feet.
- Arms above your head, looking for the stretch of the spine. Try not to touch the ground.
- Bring your chin to your chest.
Breathing adequate to perform the Demeter hypopressive exercise
The steps to perform this exercise are:
- With the final position of the previous exercise, it inspires in 2 seconds.
- Expires in 4 seconds. Repeat these steps 3 cycles.
- In the last expiration opens the ribs for 4 seconds
- Repeat step 3 increasing the rib opening time more and more.
Conclusion
Hypopressive exercises are essential for the activation of the muscles that protect us from alterations in the back, the pelvic floor and the diaphragm. The vacuum during hypopressives decreases the pressure in the abdomen and tensions, relaxing and exercising at the same time.
The gorgeous Emeri Connery
Emeri Connery is a entrepreneur, fitness competitior, personal trainer, NPC bikini competitor and model from Coolville, Ohio, USA.
Possessing a beautifully sculpted body that impresses, has participated in numerous competitions where she has exhibited her incredible figure, which we both admire and inspire.
Hipopressive abs
Hypopressive abdominal gymnastics is an exercise technique based on the contraction of the abdominal muscles. In this case, there is tension and muscular work, but there is no movement. It incorporates as a main characteristic the use of breathing, particularly of apnea, to achieve the objectives: reduction of the waist and abdominal toning.
All this is encompassed within an innovative method called 'Reprocessing Soft Fitness'. It is more complete than other similar methods because it takes into account the alterations or imbalances in the subject's posture, and attempts to combine hypopressive and body reprogramming exercises through rhythmic repetitions, which will eventually promote complete physical rearrangement.
The position: the key to the method
According to coaches, the simple act of maintaining a correct posture while performing abdominal contraction counts as exercise. Whether in a sitting or standing position, the activation of the muscles of the body achieves benefits from the start.
There are 3 basic positions: in the elongation, the body is stretched with the arms extended as if it were trying to touch the ceiling with the tips of the fingers. In coaptation, the body is flexed downward, trying to touch the tip of the feet with the tip of the fingers. In quadrupedal, the posture is "four legs" or similar to the position of cat in yoga. While performing, the abdomen should always be tense.
Among the other postures there is one called "the jar", which is made standing with the arms on the hip; the "forward leg" with the trunk slightly back and one of the legs one or two steps ahead; "On his knees", described very well by his name. The position of the "tailor" is done sitting in the position of an Indian, and the "supine position" lying on his back with his arms flexed towards the sky.
In each one, the ideal thing is to maintain the apnea between 10 and 15 seconds, and then expel the air slowly and slowly. At the end of the exercise, you should perform three breathing cycles (ie, inspiration and expiration) slowly and deeply, before repeating the exercise. Each of them, on average, must be repeated three times.
It is recommended to perform this type of abdominal exercises in a complementary way with other routines, daily during the first month. Progressively, as you master the method, the ideal frequency is two to three times per week. Being constant, in 6 months you can start to see results, and to feel like improving the health of your abdomen and your pelvic floor.
Benefits of hypopressive abs
In addition to decreasing the waist, they improve posture, back pain and can help control stress incontinence. Compared with traditional abdominals, there is less risk of ending up with a bulging abdomen or with hernias or incontinence, especially if they are performed for a long time. In addition, they can be practiced by women during the postpartum period, which facilitates the recovery process.
It is important to observe certain recommendations so that the hypopressive method works correctly: hypertensive people should avoid this type of exercise, since they favor, at times, the elevation of the blood pressure figures. It is preferable to perform them during the morning and without having previously eaten food.
If you are not used to a strong physical routine but you are determined to initiate a change in your health, the combination of cardiovascular exercises with the hypopressing abdominal method guarantees a pleasant transition between sedentary lifestyle and active life. By alternating several options, you will see how your body progressively calls for increasingly stronger exercises and more often, and will keep you motivated until you see how you gradually achieve your goals.
These are the 10 best paid male fitness models from around the world
Today there are many people who follow a healthy lifestyle exercising and maintaining a healthy diet in their day to day. There are those who decide to dedicate themselves professionally to the world of fitness or bodybuilding either as coaches, models, youtubers, contestants ... and have high incomes.
Then we leave the list of the 10 best paid fitness models in the world.
1. Matt Ogus
This 25 year old Californian known as Flex For All has a Youtube channel since 2011 in which he focuses on nutrition and fitness exercises to get his look.
2. Alon Gabbay
It is a fitness model and bodybuilder of 29 years that began in this world at age 17.
3. Simeon Panda
This 30-year-old Englishman is the owner of SP Aesthetics, as well as being a bodybuilder, model and personal trainer.
4. Felipe Franco
5. Gerardo Gabriel
He is a 26-year-old fitness and bodybuilder model who started going to the gym in 2009 while in the United States Marine Corps.
6. Ulisses Jr.
This American is 37 years old and began to train at 19 years old.
7. Sergi Constance
Born in Valencia, Spain, in 1988, is a professional fitness model and professional fitness athlete. He has a channel on YouTube and is very active in social networks, with more than 4 million followers on Facebook and 2 on Instagram.
8. Tom Coleman
Born in Essex (England) in 1986, at age 16 he had to leave rugby due to an injury and started in the gym world.
9. Jeff Seid
Born in Renton, Washington (United States) in 1994, he started in the fitness industry one month before graduating from high school. It has a Youtube channel in which it promotes a healthy and aesthetic lifestyle.
10. Lazar Angelov
Born on September 22, 1984 in Sofia (Bulgaria), it has more than 12 million followers on Facebook.
Diet or exercises: what matters more when losing weight?
Staying active is an important part of any weight loss or weight maintenance program. When you are active, your body uses more energy (calories). And when you burn more calories than you consume, you lose weight. But what is more effective to lose weight, diet or exercise?
Both are important. However, although diet has a greater effect on weight loss than physical activity, the latter has a greater effect in the prevention of weight recovery after weight loss.
For most healthy adults, the US Department of Health and Human Services. (Department of Health and Human Services) recommends these guidelines about exercises:
► Aerobic activity. Perform a weekly minimum of 150 minutes of moderate aerobic activity or 75 minutes of intense aerobic activity.
However, to lose weight effectively or to maintain it, some people may need up to 300 minutes per week of moderate physical activity. You can do a combination of moderate and intense activity. The guidelines suggest dividing these exercises during the course of the week, and the activity sessions should be at least 10 minutes.
Examples of moderate activity:
Light walk, dance, housework, take the pet for a walk, ride a bike, swim, etc.
Examples of vigorous activity:
Jogging, climbing at a rapid pace or climbing a slope,
fast commuting by bicycle, fast swimming;
sports, competitive games, etc.
► Strength training. Do strength training exercises at least twice a week. The guidelines do not establish the specific amount of time for each strength training session.
Strength training may include the use of weight machines or activities such as loading grocery items or working intensely in the garden.
As a general goal, try to do at least a total of 30 minutes of physical activity every day.
How many calories am I burning?
Since 3500 calories equals about 450 grams of fat, you need to burn 3500 calories more than you eat to lose 450 grams. So if you reduce your daily diet by 500 calories, you would lose about 450 g per week (500 calories x 7 days = 3500 calories).
There are other factors that can affect this equation. Due to the changes that occur in the body over time, you may have to reduce even more calories to keep losing weight.
How much should I run a week to start losing weight?
To get in shape, this exercise is one of the best alternatives. This is confirmed by a study by a University of Denmark.
Keeping fit is a priority for many people, not only to have a slender body, but also to take care of health. And while the Internet abounds with information on different routines, workouts and exercises that claim to be the most effective way to lose weight, the truth is that running will always be one of the favorites.
To get in shape, this exercise is one of the best alternatives. At least, so says a study from the University of Copenhagen, in Denmark, published in "The Journal of Sports Medicine." According to this research, running five kilometers a week is a very effective formula to reduce fat by just over five kilos, but as long as (they emphasize) this activity is combined with adequate nutrition.
The food component is so important that, if it is not taken into account, the results clearly vary. Thus, for example, the volunteers submitted to the study who continued consuming their usual diet while running, lost approximately 3.81 kilograms less, in the same interval of time, than those who did improve their diet.
How long to run
Ideally, you should run 3 or 4 days a week, so that the daily work always lasts more than 45 minutes. What it is about is to generate a caloric deficit, that is, the body must consume more calories than it ingests.
We can find that deficit running, but we must bear in mind that if training is abused we could suffer injuries, joint pains, overloads and could even affect us psychologically, due to demotivation.
Food to follow
"Nutrition will depend on the intensity of the routine. For those who start, a fruit next to a cereal or a yogurt before the exercise can be sufficient, and of course do not forget to drink water before, during and after training ", explains the nutritionist Magaly Urdanivia to El Comercio.
Fruits, cereals and low-fat yogurt before training will help the body to be more energized. In addition, the shakes are also a good alternative to have more energy, for example, banana.
Likewise, post-nutrition is also important. Now, the important thing will be to compensate for the calories lost. If the exercise is done tomorrow, breakfast should be substantial and contain some type of carbohydrate, protein and fiber. If you train at night, the snack should be a little softer, but there should always be a bit of protein after training, such as a fish fillet or chicken, the specialist points out.
How long will the results be seen?
Most specialists agree on the benefits of slow weight loss. Losing weight too quickly could have unintended consequences, such as a rebound effect. The healthy thing will be losing weight gradually, and this will depend on the degree of exigency put into the routine. Obviously, this will not be the same in someone who needs to lose 20 kilos, than in someone who only needs to lose four.
In addition, to eliminate fat it will be best to run at a slow pace, but for a longer period. While to boost muscle a more intense, shorter and shorter work is preferred.
It also helps to change the rhythm in the same session. Thus, intense moments will be combined with softer ones. In an investigation published in 'Medicine & Science in Sports & Exercise', the participants who ran at high speed for two minutes and then reduced the intensity another three, showed that they burned more calories the day after their session than those who made a sequence Slow and constant.
In the end, the important thing is to start and have the discipline to not abandon the objective. Also, have the recommendation of a specialist who can see each case in a much more personalized way.
The beautiful Genesis Lopez
Today we admire the great body of the beautiful Salvadoran model Genesis Lopez.
Can you lose weight just by hiking?
Regular physical activity is important for good health, especially if we are trying to lose or maintain a healthy weight.
Being in shape is not only important to see ourselves well, it is a priority requirement for a healthy life. If we are overweight we should consider starting to lose it before it becomes a risk problem. However, when it comes to methods to lose weight, there is so much information that it is often difficult to know what is really worthwhile.
Many "miracle formulas" circulate on the Internet, offering results in record time, but such advice could even be harmful, so be cautious. However, it is not wrong to look for a routine that is simple, easy to comply with and that fits our needs. For example, could we lose weight if the only exercise we do is to walk?
Balance between exercise and feeding
According to professionals at the Mayo Clinic in the US, eating fewer calories through changes in diet seems to favor weight loss more effectively than physical activity. What does not mean that physical activity, such as walking, is not important to control weight. Yes it is.
If we add 30 minutes of agile walking to our daily routine, we can burn around 150 calories more per day. To lose half a kilo per week, in general we need to eliminate 500 calories per day.
The more you walk and the faster you make, the more calories you can burn. To get the maximum benefit from physical exercise, in general you have to do it at a moderate to vigorous level. If we want to lose weight, the more intense the exercise or more time we dedicate ourselves to physical activity, the more calories we will burn.
Once we have lost weight, exercise becomes even more important, as it helps us maintain it. Studies show that people who maintain their long-term weight loss do physical activity on a regular basis.
Therefore, the combination of a balanced diet, low in fat and sugar, with a daily walking routine can help us lose calories. In fact, this activity fits very well for those who are just beginning to exercise. But without a doubt, if we want greater results, we will have to look for other, more intense routines.
The 6 best exercises to burn calories, according to science
Keeping fit is a priority for many. It is not only about having a slender body, but also about looking after your health. However, it is not always easy to find a good exercise routine that is comfortable and enjoyable, but also helps burn calories.
Sometimes, for various reasons, going to the gym is not viable, but this should not discourage us. There are other types of routines that carried with perseverance can give excellent results.
A good alternative to burn calories is the list proposed by the Mayo Clinic. There are six exercises that will help lead a healthy lifestyle.
It should be noted that if you want to lose weight, just exercise is not enough. If you want to lose weight, it is best to talk to a specialist about your ideal weight, work on eliminating sugars from your diet and eat a balanced diet.
Also, it must be taken into account that the exposed numbers are approximate. The fact that a routine helps burn calories faster does not necessarily mean that it is the best option for us. In the end, the most important thing is to enjoy the exercise enough to get up and do it constantly.
- Running (12 Kilometers). Running long distances is still one of the most efficient methods to burn calories in a short time. This routine, together with skipping rope, is the one with the most calories to burn: total 1074 per hour.
- Skip Soga. This activity, although in essence it is quite simple, is very effective to sweat. Jumping for an hour will help burn 1074 calories.
- Taekwondo This martial discipline is the most intense and competitive of the list. Allows you to burn 937 calories per hour.
- Nation Doing it constantly is a good option to burn calories (892 per hour) and also brings many other health and body benefits.
- Climb stairs. The exercises on stairs are an excellent alternative. Going up and down them can help burn 819 calories in an hour.
- Running (8 kilometers). A little more moderate than number one on the list, this routine allows you to burn 755 calories per hour.
Morning or afternoon: What is the best time to do exercises?
Some people prefer to do exercises in the morning and others in the afternoon or evening, but what is the best time?
There is a generalized idea that the best time to exercise is the morning, however, it is not necessarily so. Contrary to what many people think, the afternoon is a better option. Below we explain why.
It turns out that our body is more prepared to play sports in the afternoon. This is because between 4 and 5 p.m. our body temperature is higher than in the morning. In this schedule we have approximately 5% more strength and around 4% more resistance. To this is added a more alert mental state that could even help reduce the risk of injury.
This does not mean that exercising in the morning does not have its advantages. Playing sports as soon as we wake up will fill us with energy. Many experts maintain that it is key to be more productive. Therefore, if you want to recharge yourself to be more active the rest of your day, it is a great option.
However, it must be borne in mind that at the end the appropriate time to practice sports will always depend on each person, since not all organisms are the same. So, for example, there are those who prefer to wear an evening routine because it helps them sleep better, while in other cases, exercise at the last minute prevents some people from falling asleep.
Finally, there is a rule applicable to everyone: try to always do sport at the same time, it will allow you to be more constant and favors your circadian cycle, that is, your biological clock, which will allow your body to be constant in your sleep hours , vigil, among others.
The perfect body of Michelle Lewin
The Venezuelan Michelle Lewin is now the diva of fitness. The vast majority of girls who are fighting for the perfect body, have it as one of their references. Thanks to his photographs on Instagram and other social networks the phenomenon has been growing in an incredible way, with more than 6 million followers on his Facebook account and his posts on Instagram are all crazy.
Michelle started practicing sports from a very young age, at age 17, but it was thanks to her relationship with her husband that everything began to change. He saw in her a potential that others and even herself did not see and did not make a mistake.
Your body is simply impossible to ignore, it is the result of hours and hours of training and above all a lot of demand on your part. Her bikini figure everyone wants to capture, so it has been many times magazine cover, where always underlined the phrase "If I can change my body, you can also."
So if you follow Michelle, as if I have told her so far is all you know about her but you love and want to know more, let's explain what is one of her exercise routines and her diet plan.
First it is important to know the source of motivation on which Michelle is based, it can help you.
THE DIET:
The trick of small meals. As it could not be missing, the tricks that work all the world uses them. She assures that her metabolism asks her for food several times a day, so she eats small amounts of food frequently, to maintain energy. But it must also be said that it burns more calories than it consumes.
Healthy foods like oats, sugar-free almond milk, egg white, protein powder, etc ... are key foods for Michelle's diet.
- Breakfast - Oatmeal with almond milk, strawberries, white egg omelet with spinach.
- Snacks - pork chops with salad, ham with Swedish crackers.
- Lunch - steamed broccoli with olive oil, baked sweet potato, grilled chicken breast.
- Dinner - Brown rice with steamed asparagus, grilled salmon.
THE TRAINING:
His toned and muscular abs are the testimony of a weight training and a demanding routine. She first performed training based on strides, squats, leg presses, all focused on the bottom, but she realized that you can not focus training in one area, so she switched to full-body workouts.
For her, shaping her muscles with weights is exciting and that is why she wants to share her routine with all of us, so that we can have her guidelines.
5 DAY TRAINING:
Day One - Back and Biceps
- Dominated - 4 series, 12 repetitions
- Rowing in bar T - 4 series, 12 repetitions
- Rowing machine - 4 series, 10 repetitions
- Bicep curl with bar Z - 4 series, 12 repetitions
- Curl Concentrate with dumbbell - 6 series, 12 repetitions
- Biceps curl with cable - 4 series, 12 repetitions
Day 2 - Hamstrings and Cufflinks
- Sitting leg curl - 4 sets, 12 reps
- Leg curl lying down - 4 sets, 12 reps
- Deadlift - 4 sets, 10 reps
- Heel lift - 6 sets, 20 reps
- Sitting twins machine - 8 sets, 20 reps
Day 3 - triceps and shoulders
- Vertical triceps extensions with dumbbells - 6 series, 12 repetitions
- Triceps extension with cable foot pulley (above the head) - 4 sets, 12 repetitions
- Military Press - 4 series, 10 reps
- Front shoulder lift with Z bar - 4 series, 12 repetitions
- Lateral shoulder lift with dumbbell - 4 sets, 10 reps
Day 4 - Legs
- Strides - 4 sets, 12 reps
- Leg Press - 4 sets, 15 reps
- Squats - 4 sets, 12 reps
Day 5 - Abdominals
- Crunch of Abdominals - 4 series, 20 repetitions
- Elevation of legs suspended in bar - 4 series, 12 repetitions
- Abdominals in fitball - 4 series, 20 repetitions
- Abdominal machine - 4 series, 12 repetitions
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