Lena Miro: "Why do you need magic when there is fitness?". Lena Miro is a fitness woman who is “read by beautiful people Lena Miro fitness exercises
I will always tell a 20-year-old Philistine ass from a 30-year-old, even if the first is plump and the second moderately sized. On young buttocks, fat, if there are no hormonal problems, lies evenly, since the muscles are still in good shape. As women age, they lose muscle mass, muscles are no longer a solid foundation for fat. Now he, albeit in a small amount, lays down in ugly lumps. The quality of the body is reduced.
When you're 20, training is very easy. For most, to keep fit at this age, it is enough not to overeat fast food and not have a car. And those of the girls who visit the gym at least a couple of times a week may not worry about the figure at all: everything will be in order there, even taking into account the occasional lunches at McDuck.
Women who take on themselves late, that is, not in their 20s, and lose weight, almost all make the same mistake: they begin to consider fat their enemy. Yes, fat is the enemy when there is a lot of it, but shunning it in principle is the way to an ugly body. You were already in an ugly - fat or sluggish - body. You left him. If you fail to prioritize in time, you will return to it. Only with a different sign. For example, with this:
Or with this:
Well, or here - the motherfucker of all times and peoples Sarah Jessica Parker:
These rich, famous and, in general, "fat-free" women are in a noose. How do they reason? To look your best, you need to practice more. For training to be effective, you can not sit on a "plateau". If there is stagnation, then the body swims, so you need to increase weights, cut even more fats and carbohydrates and consume more protein. And so on and so forth. And all this - under the guidance of eminent coaches. Women pay them money, while ruining their health and turning themselves into freaks.
No, the gloss, of course, will endure everything: they will fix it, grease it, and the fools will cackle: “Ah, Sarah Jessica Parker! Ah, beauty! In this form!
This is what you think good form, Yes?
You also want a rower's V-shaped torso and veins - two distinctive features fools who went the wrong way, failing to stop in time.
That's what Aniston did. I realized that 40 is 40, and there is no point in chasing 20-year-old fitness darlings. Keeps himself in good shape for his age proper nutrition and competent physical education:
Courteney Cox does it right too:
Yes, objectively the form is shit, but for an aunt who is under 50, she is beautiful.
Can Aniston and Kourtney be in better shape? No. Freaks like Sarah Jessica Parker or stupid Madonna - they can, but they will never be like that:
The girl in the photo has a higher percentage of fat than in the SDP, Madonna and Cameron Diaz combined, but she is young, so her fat lies flat without muscle hypertrophy and venousness.
You can't fool nature. It is forbidden. No matter how you try.
Here is the famous 42-year-old Laura Harris butt on Instagram:
Not bad, right? And here is her torso:
With age, she, like any woman, finds it increasingly difficult to keep her buttocks in shape. You have to consume sports nutrition in tons and “compact”. Now she is such a strong man with silicone boobs, and then she will be even stronger. Not a single older woman has yet managed to save a girl's backside without acquiring a male torso.
Do you know what is your mistake? You choose your fitness idol. Often - she is younger than you, and her body is able to keep a layer of fat evenly on the muscle pad, without acquiring veins and a V-shaped torso. If your fitness target is not young, then you tend to cling to one part of the body such - be it legs, ass or abs - and turn a blind eye to the “side effects” in the form of a bloated shoulder girdle or extended waist from squats.
You mindlessly follow the advice given by the “guideline”, and if you are diligent and consistent, you achieve results. Only on you he is always not the same as in photoshopped photos.
I really don't like fat women. I don't like Samantha from Sex and the City even more, but it's better to be like this at half an hour:
What is this:
And don't care what Parker has toned legs. Who needs legs without cellulite when such hands?
Why am I? Oh yes: don't be stupid. The myth of the limitlessness of human possibilities was invented by slave owners so that the slaves would not relax. Our options are limited. In fitness, they are limited by so many things: age, genetics, your state of health and your mental abilities. A fool will not build a beautiful body. Understand the main thing: a beautiful body without stretches and side effects is the lot of the young and genetically gifted. Every body has an expiration date. For example, I don’t know how long the perfection of my body will last, but I know for sure that it won’t be long. Then I will have two ways: either to tighten up, becoming a baboon, or to accept the fact that cellulite will appear somewhere, somewhere I will lose in density, buy more authentic shorts and continue to do fitness in its best sense. After all, the very idea of fitness is beautiful: to be fit = to be in shape. To be in shape, not to try to fuck G-d, you know? The second is impossible, but the first is quite, if you take for granted the reservation: "for your age."
Being a fitness neophyte is hard: under the guidance of a trainer, you have already driven the first, most light fat and inspired, but still afraid to be face-to-face with simulators and dumbbells. You follow the coach’s commands unquestioningly, but you don’t understand what to do in the gym without him. Especially if this is a new gym with unfamiliar simulators, where you can find yourself on vacation, on a business trip, or simply changing your place of residence.
In the new hall, neophytes begin to panic: knocking elbows and knees against the corners of cars, they rush around the room like mad monkeys and are terribly happy when they see a couple of familiar simulators in the sea of equipment, such as a bench for bending legs lying down or a Roman chair. Neophytes jump on them and in a fit of ecstatic rage begin to do the exercises known to them. And those exercises for which there are no simulators in the new gym, they cross out. "It's better than nothing," the neophyte thinks. Not certainly in that way. It's no worse than nothing. But not better either. Such training is nothing. You spend energy not on building beautiful body, and for heating the hall, but, on the other hand, "everyone masturbates as he wants."
If you do not want to be "on the other side", you should understand the principles of building a workout and follow them. Only in this way can you turn from a stupid fitness monkey into a fitness sapiens.
So. How should a training session be structured if the experience of training is less than two years? I recommend a comprehensive workout for all muscle groups. It consists of 4 parts:
1) Joint warm-up and light pre-stretch.
2) Strength.
3) Cardio.
4) Deep stretching.
With points 1, 3, 4, everything is more or less clear to the neophyte, Newton's binomial for her is a power part.
Here is a primitive picture for you:
Whatever gym you find yourself in, your task is to build strength training in the following sequence for muscle groups:
a) back
b) lower back
c) chest
d) deltas
e) triceps,
e) biceps,
g) legs-buttocks (one complex exercise),
h) press.
For each muscle group, you do one exercise in 3-5 sets using the equipment available in the gym.
Walk and read the signs on the simulators.
They are very intelligible: workable muscle group highlighted, signed, and below (side, top) a brief but understandable description of the technique of the exercise is given. If you speak elementary English, you are in chocolate. If not, get out of the room, stupid animal. If you haven’t learned the language at the “move slowly” level, you won’t build a body for yourself. At best, you will turn into a wiry pumped horse.
If you find yourself in a basement with rusty pieces of iron, on which there were no signs, don’t panic: type “delta exercise” on the Internet or whatever else you don’t understand and go ahead!
If there are no simulators at all, look for exercises with dumbbells or a kettlebell, and even with own weight. The main thing is to work out these muscle groups in a given sequence.
Examples of exercises for these groups:
a) Back: traction of the upper block behind the head, pull-ups in anti-graviton.
b) Lower back: horizontal block row, machine t-row.
c) chest: wiring with dumbbells on incline bench, bench press in a hammer, information in the peck-dec (“butterfly”) simulator.
d) Deltas: sitting dumbbell press, wiring with dumbbells.
e) Triceps: push-ups on the uneven bars or in anti-graviton, french press sitting, extension with upper block crossover.
f) Biceps: dumbbell hammer curls, dumbbell curls on an incline bench, lower block curls in a crossover.
g) Legs-buttocks (one complex exercise): leg press, hyperextensions, hack squats, superset: sitting leg extension / lying leg curl (as an option).
h) Press: leg raises on the uneven bars, twisting on the bench (better - “halves”), twisting on the fitball, twisting in the simulator.
See execution technique
Lena Miro is a young Moscow-based writer who maintains a popular blog at livejournal.com, and in every post she encourages readers to work on their bodies. And all those who, in her opinion, do not want to work and do not meet the standards perfect figure, simply calls it “fat pigs”.
Now the fitness blogger has released new book. And while Lena Miro’s “I’ll Lose Weight for You” causes a storm of emotions and discussions, it’s time to figure out if the book really will give the reader something more than a photo of the author in short shorts and advice in the spirit of “eat buckwheat with and sign up for Gym”, which many have already seen in her livejournal blog.
How to lose weight with Lena Miro: the program "I'll lose weight for you"
The first weight loss advice that Lena Miro gives in the book “I'll Lose Weight for You” is to start a notebook, write down in it everything that you eat during the day, and all exercises, approaches to simulators and repetitions, as well as working weights used in training .
Lena believes that she will lose weight and turn “out of a pig,” as she calls it. fat people, "in a deer", as she calls herself, anyone can. And it will take him only six months to complete this transformation.
Let's face it, during this period it is really possible to reduce weight by 10-20 kg, depending on the initial indicators and the state of health. But here you will most likely have to “sculpt a deer” in another six months. Few people, after serious weight loss, find themselves with the figure of their dreams, even if they diligently follow all the recommendations.
Nutrition for weight loss from Lena Miro
Miro's blog leaves a strong impression that the author eats only buckwheat and chicken breast. In the book, no innovative approaches to nutrition are also visible. Lena Miro suggests and consume 15-20% of daily calories from fat, 30-35% from proteins, and 45-50% from carbohydrates. Which is pretty typical of the old-fashioned diets of the 80s.
Nutrition recommendations are accompanied by a typical set of prohibitions - do not eat sweet, fatty, fried foods. However, a piece of chocolate or one marshmallow, a square of chocolate or 1 marshmallow is an acceptable minimum. But eating them is strictly until 12 noon, just like in.
Other sources of fats and carbohydrates are allowed only up to 16 hours. You can have dinner 3 hours before bedtime with a dish rich in fiber and protein.
Lena's exercises
Lena suggests that you first master home gymnastics, any exercises “on the press, hips, buttocks, arms and back” performed every other day, plus light walks - this is enough for the first month of “transformation”.
From the second month, Miro suggests starting going to the gym. There you need to do strength training 3 times a week, do exercises on any cardio machine for 20 minutes after training, and dedicate 10 minutes to stretching.
There is 1 exercise for one muscle group, 15 repetitions per approach for the “upper body” and back, 20-30 for legs and buttocks. As an explanation, the chic author's wording "legs must be burned out" follows.
However, if you have read Lena Miro's blog, you probably know that the author does not accept muscular female legs, and dreams that everyone without exception has Victoria Beckham's legs.
From the third month, you will add 1 hour of cardio between strength training. For some reason, no recommendations on heart rate zones and dosing of training effort are given in the book.
In the fourth month, you will add a 20-minute yoga complex to your classes.
Conclusion
Is it possible to lose weight with these recommendations? Yes, definitely. The book will be of interest to fitness beginners and fans of Lena's blog. And, by the way, in the glossy edition there is Lena Miro's signature vocabulary - "pigs", "seals" and "hippos". You'll like it.
If you don’t know who Lena Miro is (as, for example, I stumbled upon these exercises on the net by accident), be sure that you will spend the next few minutes in the Internet “stash boxes”.
The personality of Miro has become one of the most discussed topics on the Runet, and the amount of materials available will make you leave real space for a while.
It is important to know that Lena Miro, aka Elena Mironenko, is a Russian blogger who openly provokes her readers into heated discussions and open conflicts. She promotes a healthy lifestyle in its toughest manifestations - daily enhanced fitness training and exceptionally healthy nutrition.
A woman with a couple of extra pounds, in her opinion, is a “cow” that needs to stop “eating”. By the way, the presentation of thoughts in a rough form is Miro's corporate style, which is criticized by fellow bloggers. Many marketers believe that this is just an image created for the mass PR of Elena Mironenko as a writer. It is for this reason that Lena Miro regularly updates LiveJournal, Twitter and Instagram with posts that cause outrage and at the same time attract the attention of followers.
She is the author of the books "I'll lose weight for you", "LJ...oops!" and "I was fat too." Has anyone read?
Think a few extra pounds won't spoil you? Take a look at Lena Miro's blog, learn a lot of interesting things about yourself!
In her books, Lena not only explains how bad it is to be fat and lethargic. Lena shows her readers the way to a new body and a new life!
“You don’t know what to do - download it ..!”
Just try to follow this advice! Your life will quickly change for the better! And exercises from Lena Miro will help you
Bulgarian split squats for super pop s - a very effective complex exercise on lower part body. Dries the legs and tightens the buttocks. The exercise is great for doing at home.
Slopes on the block
We work on the buttocks and rear surface hips.
Hyperextension "super-ass"
We tighten the buttocks using a bench for hyperextension. Proper execution this exercise allows you to work out the buttocks and biceps of the thigh well, while minimizing the load on the lower back. During the performance of this exercise, the place of transition of the buttocks to the biceps of the thigh is also perfectly worked out.
Stretching the buttocks! Deadlift
Exercise for the buttocks, which will save you from hanging priests: o)
The video also describes the main mistakes when performing this exercise.
Hack squats for beautiful priests
Reverse Hack Squats - great exercise for a round and elastic priests.
Stepper: two in one. We lose weight, making the ass beautiful!
Stepper - the best trainer for combustion excess fat. As a bonus, the stepper allows you to work out the muscles of the buttocks, make the ass elastic and round.
Yes, yes, I read some publications here ... Needless to say, Lena Miro, of course, is a scandalous person ... But her training is good! In the end, we can’t communicate face-to-face with her: o) ...
So we are engaged and proud of the elastic booty!
