Transcription
From this gymnastics, you will lose weight even after 60-70 years. A huge number of people completed the previous set of exercises. Here are their comments: "Some people lose 8 kg in 1 month solely from this workout. Today you will see a new set. And look, even if you think you have a normal weight, but you have, for example, a certain amount of fat around your waist, you absolutely need to do this gymnastics too. Now, the main criterion that indicates you need to lose weight is your measuring tape. A woman's waist should be no more than 80 cm, right? So you go to the mirror, stand, naturally, without this upper clothing, and measure your waist. A woman's waist should be less than 80 cm, a man's less than 94. If these numbers exceed these uh waist circumferences by each centimeter, say, your waist is 85 cm, 86, then with each centimeter you reduce your life years. Therefore, measure, look, say you are a woman, your waist is over 80, urgently start doing this workout. And look, you must understand that in old age, you cannot drastically reduce your calorie intake immediately. Sometimes it's enough not to change your diet, but to start doing this workout, and due to the workout, the number of calories you burn increases. But if you want to enhance the effect of this workout, you can slightly limit your diet. [snorts] So, the most important thing you should know is that this set of exercises requires no equipment. Two bottles of water. These are one-and-a-half-liter bottles. You can take liter or two-liter bottles, [snorts] depending on how much strength you have. If you are a weak, elderly woman, start with the smallest bottles. Before performing this set of exercises, consult with a doctor, of course. There may be contraindications. The first thing we do, naturally, is a warm-up. So, we don't start any workout without a warm-up. And for the warm-up, we start using the simplest movements. Well, look, for example, we sit on a chair and start rotational movements. First, rotate 20 times in one direction, then in the other. We've warmed up our shoulders, then we warm up the thoracic spine. Do the same 20 times. Then sit, do 20 of these. Then do these movements. Then this wonderful movement. You probably all know it. Be sure to do it. And then, look, sitting on a chair, lower this arm down and reach in this direction with this hand. And then reach in this direction. Be sure to warm up upwards like this. These are the minimum exercises you should do. And you've probably noticed crutches in the background. This is further proof that a happy old age is an age when you can move freely, not move around with walkers or crutches. And it all depends on you. A lot depends on you. If you start doing these exercises regularly, there will be a fantastic effect. You will lose weight, your belly will go away, and your whole body will tone up, your legs will strengthen, and you will forget about such accessories. So, then we warm up, of course, our little joints. Where do we start? With the hip joint. For women, this is a problem area, so do these simple movements. I recommend you take a glass of water, place it nearby. If you feel a little tired, short of breath, well, it starts to appear, don't rush. Take a sip of water and then continue doing all the exercises. So, don't rush anywhere. You don't have to do it at my pace. You can rest for exactly as long as you need. [snorts] So, do at least 20 of these movements. Then look, you must wear socks on your feet. Why? So that you can do this sliding movement. Hip joints love this movement. Spread your legs as much as your joints allow, so that there are no painful sensations. [snorts] And then do this movement. Look, lean on the back of the chair and do these extensions in the knee joint. Very simple exercises. And, of course, we warm up our ankle joint. Do rotational movements in one direction, 10 times, in the other. The same. And with the other leg, in one direction, and in the other. And then dorsal flexion, plantar flexion. Dorsal plantar towards you, away from you, towards you, away from you, towards you, away from you. So, this simple warm-up will take you about 2-3 minutes. This is very important. Then we start our workout and, of course, we will start it with our bottles. Today I will start the workout with the upper body, and then we will move to the lower body. Many women write in the comments, how can I fix my sloping shoulders, how to get rid of flabbiness in my arms, what should I do, Gennady, help. And there are many simple movements here. The most important thing you should understand is that you don't have to go to the gym, because you can always exercise regularly at home. You still have to get to the gym. So, let's work on our shoulders. What exercises are there? First exercise. Spread the bottles to the sides. Your task is to inhale and exhale. And don't rush anywhere. Do this movement. And pay attention that when we raise our hands a little, the bottle seems to lower in this way, as if we want to pour out the water. Yes, not like this and not like this, but a little. At this angle, as if pouring out at the top. Your task is to do 10-15 repetitions. Perform three sets. Rest between sets for exactly as long as you need to recover your breathing. Then exercise number two. Also for the shoulders. Arms forward like this, right? Lift them like this. Look, inhale at the bottom, exhale at the top. The same 10-15 times. Two-three sets. And the last exercise for the shoulders. Sit down. Place the bottles like this and lift them up. You don't have to straighten your elbows completely. Do 10 repetitions, three sets. So, even by doing these exercises, you will notice that after a month, your shoulders will become more beautiful. Because, especially in the spring-summer season, when an elderly woman wants to wear outfits with open arms, so that her arms don't look like they're growing out of her neck. And when there's a beautiful shoulder like this, the arm looks aristocratic, elegant, and many elderly women dream of such arms. Therefore, these three exercises must be done. Well, and accordingly, look, take bottles of exactly such a weight that will give you uh sufficient load. If you take half-kilogram bottles and can do more than twenty repetitions, well, there's not much point. It's important to take a weight that makes the last repetition difficult. That is, for example, the 13th, 15th repetition is done with difficulty. Therefore, switch to liter or one-and-a-half-liter bottles. Then we move on to our arms. Of course, for the flabby triceps, which we talked about. What exercises are there? There are a couple of very useful exercises here. First exercise. Look, even sitting on a chair, lean your elbow on your knee and do this movement. Inhale, [sighs] exhale. Inhale, exhale. Hold for at least one second at the top point, so don't rush anywhere. Do 12-15 repetitions with one arm, the same. Do three sets with the other. Then the next movement, also for the triceps. Sitting on a chair, do extensions from behind the head. Like this. To show you, I'll show you from this position. Look, your task is to keep the elbow from flailing from side to side, and have a clear movement like this. Do the same 12-15 repetitions. Then, of course, we move on to the biceps. This is very important. A beautiful arm is not just triceps, that's a misconception. Both triceps and biceps are important. So the arm should be beautiful from all sides. What exercise do we do? From this position, do curls with a bottle. Inhale at the bottom, exhale at the top. And also, don't do it so quickly. Feel every centimeter of the amplitude under control. This movement. Inhale, exhale. Do [coughs][cough] 12-15 repetitions for each arm. Be sure to rest, do three sets, and then do this movement. Look, take the bottle not with this grip, but with this one. And do this movement. Curl, inhale, exhale. Look from the side, inhale, exhale. Don't do movements like this. Everything carefully, without rushing, only with the strength of your arms. So, these exercises are not enough for the upper body to tone it up. Then we move on to what? Of course, the abs. Here, it's enough to do two-three exercises. First exercise, the simplest. Place your palms like this and do this movement. [sighs] Exhale. Exhale. Inhale at the bottom. Exhale at the top. From 30 to 50 times. Three sets. Then oblique abdominal muscles with torso rotation. The same. Inhale, exhale. Inhale, exhale. Do 30-40 repetitions, three sets. If you feel that the exercise is easy for you, you can do it almost 100 times. Naturally, then you complicate this set and do this exercise for the abs. Like this. This is already a really serious and difficult exercise. Do three sets of 30 repetitions. And then, of course, we move on to the legs. You should know that legs are the most important thing in training. Why? Because, unlike arms, legs are the front of the thigh, the inner thigh, the glutes. These are huge muscles. And scientists have long said that by training the legs, that is, large muscle groups, you can greatly influence the entire body. Because indeed, when you train your legs, it greatly affects your health, because when you work large muscle groups, various substances like myokines are produced, which have anti-inflammatory properties. What does this mean? Inflammation decreases, various negative processes in the body decrease, aging slows down, and these myokines also have a good effect on the brain, on thinking, and so on. So, it seems like you're working your legs, but your brain is working well, and your heart says thank you, because by working your legs, you help your veins pump blood back to your heart. Therefore, here are a few simple movements. I perfectly understand that if you clicked on the video on how to do exercises on a chair, then most likely, standing exercises are difficult for you, because, for example, you are a very elderly person, your joints hurt, you have excess weight, so I will not show you what can be done with squats and other complex exercises, right? Well, if you want, I can show you at the end. Show? Okay, I'll show you. So, the simplest movements. Let's take the front of the thigh. And you must train it if you want to get up from a chair, sit on a chair, walk well on the street, you need to train the front of the thigh. Look, the first movement, this warm-up one, we showed it, right? If you can do this 20 times for each leg, it will no longer be effective as strength training. So, do this movement. Extend your leg, inhale, and exhale, lift it up. Inhale, exhale. And look, the leg should not be bent at the knee joint, right, but as straight as possible. The amplitude is small here, about 5-10 centimeters. 10 times for one leg and the other. Three sets are more than enough. Inner thigh. How to train it? Very simple. Look, press here with your hands, that is, create pressure in this direction, and resist this pressure with your legs. Accordingly, the inner thigh strengthens, and you adjust the level of load with your hands so that you can do the last, twentieth movement with great difficulty. Do three sets, work the glutes, place your hands here, press here, and spread. So, your gluteal muscle is exercised. Then, how to train the back of the thigh? Here you need to place the chair like this. Look, place it like this. And do this movement, right, at the top point. Exhale, inhale, exhale. Do 20 times. If you feel that the movement is very easy for you, then do this movement. Move your leg straight, right? So, in principle, the back of the thigh also works here. And the gluteal muscles also work. So, let's do squats, which you still wanted to see. So, how are squats done? I think you all know perfectly well, right? You take a few bottles like this and do squats like this, right, at the bottom point, lift the bottles up. You also exercise your arms additionally. This works very well for both the front of the thigh and the glutes. And if you still have strength left, do this movement with bottles, right, as if with a barbell. Try to keep your back straight, that is, don't pull with a hunched back like this, right, but arch your lower back and do [sighs] these simple movements. There. That's the whole set of exercises that need to be done regularly. Your task is to do it at least twice a week. And I'll tell you again, if you want to enhance the effect of this weight-loss workout, watch your diet. Slightly reduce your calorie intake, but do it wisely, without strict restrictions. Be sure to consult with nutrition specialists, because drastic calorie restriction in old age will likely do more harm than good. And if you want to learn more interesting exercise complexes, more information about nutrition, more information about sore joints, then be sure to subscribe to my Telegram channel. The link will be here in the first pinned comment. M.