Lena Miro training for beginners. Isolated abdominal exercises
January 21st, 2018 , 11:01 am
Training principles for women
I am against women's workouts, which involve rolling around the gym on a fitball, interspersed with lifting 200-gram dumbbells.
If you work with a noticeable weight, your uterus will not fall out and your periods will not stop, provided that you do not eat steroids.
Between masculine and women's training I see more similarities than differences, to be honest. And the main similarity is that both women and men need to give their all to get a good result.
Photo: Getty Images
Everyone has to sweat. But still with nuances.
Over the years in the gym, I have developed several principles that make my work on the body more effective. Over time, I realized: these principles are the principles of literacy. female workout.
So: how women should train, and how men should not.
Principle 1: Short rest between sets. In my case - 30 seconds.
The reason for this is simple: a woman is not able to train until “failure”, that is, take her Weight Limit. We always work with a weight less than our limit. This is how nature works.
A woman can pick up a light stone from the ground and run 10 kilometers with it. The man is designed in such a way that he can lift a heavy boulder and crush a mammoth’s head with it. If a woman does this, then her notorious uterus will fall out.
And Mother Nature, whose main goal is reproduction, needs a working uterus in a woman. For this reason, nature puts a psychological block on a woman: not to overstrain herself.
Even if we want to, we will not be able to train with the weight that we are physically able to lift. Psychologically, we are not able to reach failure in our training.
This means that we do not need a long rest between sets, like, for example, men who lift the barbell to the limit of their capabilities.
Principle: 2: Perform the exercise in 5-6 approaches.
For men, three is enough, but since we cannot reach “failure” in our training and stop without loading the muscle, we have to “finish off” it. And the best assistant in this is quantity. I'm starving out my muscles.
Principle 3: Train 5-6 times a week.
For men - again - three are enough: they often work “for the masses”. We must not only have strong, elastic muscles, but also constantly get rid of fat. Building an excellent muscle corset with 3 workouts a week is more than possible, but what to do with fat, which readily grows along with muscles?
Fat needs to be burned off. You can add 2-3 cardio to the three workouts in the gym on other days, or you can, like me, train 6 times a week in the gym.
True, 3 of my 6 workouts are more like aerobics: high pace, low weight, almost zero rest time between sets.
I can’t even call these my workouts strength training. More like cardio with dumbbells.
Lena Miro is a young Moscow writer who runs a popular blog on livejournal.com, and in every post she encourages readers to work on their body. And everyone who, in her opinion, does not want to work and does not meet standards perfect figure, simply calls them “fat pigs.”
Now the fitness blogger has released new book. And while Lena Miro’s “I’ll Make You Weight” evokes a storm of emotions and discussions, it’s time to figure out whether the book will really give the reader something more than a photo of the author in short shorts and advice in the spirit of “eat buckwheat and join the gym” , which many have already seen on her livejournal blog.
How to lose weight with Lena Miro: the program “I’ll lose weight”
The first piece of advice for losing weight that Lena Miro gives in the book “I’ll Lose You Weight” is to have a notebook, write down everything you eat during the day, and all the exercises, sets and repetitions, as well as the working weights used in training. .
Lena believes that anyone can lose weight and turn “from a pig,” as she calls overweight people, “into a fawn,” as she calls herself. And he will need only six months for this transformation.
Let's face it, during this period you can actually reduce weight by 10-20 kg, depending on your initial indicators and health status. But you will most likely have to “sculpt the fawn” in the other six months. Few people, after serious weight loss, end up 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. The book also does not show any innovative approaches to nutrition. Lena Miro suggests consuming 15-20% of daily calories from fats, 30-35% from proteins, and 45-50% from carbohydrates. Which is pretty typical of old-fashioned diets from the 1980s.
Dietary recommendations are accompanied by a typical set of prohibitions - do not eat sweets, fatty foods, fried foods. However, a piece of chocolate or one marshmallow, a square of chocolate or 1 marshmallow is the acceptable minimum. But you should eat them 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.
Exercises from Lena
Lena suggests that you first master home gymnastics, any exercises “for the abs, thighs, 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 to go to the gym. It is necessary to study there power load 3 times a week, perform exercises on any cardio machine for 20 minutes after training, and devote 10 minutes to stretching.
There is 1 exercise per muscle group, for the “upper body” and back you do 15 repetitions per approach, for the legs and buttocks – 20-30. As an explanation, the author’s chic formulation “the legs must be burned out” follows.
However, if you read Lena Miro's blog, you probably know that the author does not accept muscular female legs, and dreams that everyone has the legs of Victoria Beckham.
From the third month, you will add 1 hour of cardio between strength training sessions. For some reason, the book does not give any recommendations on heart rate zones and dosage of training effort.
In the fourth month, you will have to add a 20-minute yoga routine to your classes.
Conclusion
Is it possible to lose weight with such recommendations? Yes, definitely. The book will be of interest to fitness beginners and fans of Lena's blog. And, by the way, the glossy edition contains Lena Miro’s signature vocabulary – “pigs”, “seals” and “hippos”. You'll like it.
You can perform 20 exercises per workout at the club, the annual subscription to which costs 120 thousand.
However, if you gave your all in the gym, exhausted yourself there to the point of a dirty, sweaty sock lying on the floor, and then gave up on training for 2 weeks, you will not achieve progress.
This is not fitness. This is not body building. This is a pointless fuss.
Your appearance will noticeably change for the better only if you train regularly (every other day) for at least three months.
Three months of regular training is the minimum that is necessary for you to see the result in the mirror.
For the first tangible result you don’t need Gym, nor any complex program.
Perform these 4 exercises every other day in 3-4 sets for 3 months, and you will significantly change your shape for the better, provided that you don’t mess with your diet.
1. Push-ups.
With them you will pump up all the deltoids, triceps and pectoralis major, and also engage your abs and buttocks.
Photo: sportwiki
If your arms are weak, do push-ups from your knees first.
2. Boat.
Back + arms + buttocks.
Photo: healthyshrub.com
You can stretch your arms forward.
3. Squats.
Photo: trendymods.com
Buttocks + abs.
Play with your foot placement.
Well, you can and should complete your workout with a targeted abdominal exercise.
4. V-twisting.
Photo: hubpages.com
I love this exercise because it works the entire length of the abdominal muscles.
Nothing but these 4 exercises will do for you. initial stage no need. And then, in conditions that are not the best for training, you can maintain your existing shape with them for several months.
Remember: the secret of success is stability. So achieve it - this coveted success!
The sequence of exercises during training is a fundamental thing. To violate it is to turn into a mad cat who, without missing classes, rushes around the hall for years without significant progress in form. It seems that he is walking. It seems like he’s training, but he looks like it’s his second time in the gym. Let's talk about how not to join the ranks of such would-be fitness enthusiasts.
Principle No. 1.
First - “base”, then - isolation.
Exercises are divided into basic and isolating. Basic exercises are those that work more than one muscle group. Basic exercises are difficult. When performing them, several joints are involved at once. Isolation exercises work just one muscle. When performing them, one joint is involved. Isolation exercises are auxiliary and are good for specifically “finishing off” the muscles previously worked by the “base”.
Examples of basic exercises.
Legs/buttocks:
Squats.
Romanian deadlift.
Lunges.
Leg press in the simulator.
Back:
Pull-ups.
Vertical block pull.
Horizontal block thrust.
Bent-over dumbbell row.
Bent-over barbell row.
T-traction.
Classic deadlift.
Breast:
Incline/flat bench press.
Press on incline bench upside down.
Push ups.
Deltas:
Dumbbell press (sitting, standing).
Seated barbell press, “from the chest.”
Standing barbell row to the chin.
Triceps:
Close grip dips.
Close grip barbell press.
Biceps:
Barbell (dumbbell) biceps curls.
Lifting dumbbells with a hammer grip.
As you understand, the inclusion of any basic exercise in any of the presented categories is very conditional. When performing the same pull-ups, not only the back muscles work, but also the chest muscles and arm muscles. I have made this breakdown for your convenience, so that you can still see which muscles are loaded when performing this or that basic exercise in the first place. Of course, if you do not violate the technique.
Examples of isolation exercises.
Legs/buttocks:
Lying leg curls.
Seated leg extensions.
Information in the simulator.
Breeding in the simulator.
Leads with lower block.
Breast:
Dumbbell flyes on an incline/flat bench.
Dumbbell flyes on a horizontal bench.
Information in the “butterfly” simulator.
Deltas:
Dumbbell flyes to the sides.
Raise dumbbells in front of you.
Triceps:
French press.
Extensions on the upper block.
Overhead dumbbell extensions.
Bent-over dumbbell extension.
Biceps:
Concentrated dumbbell curls for biceps.
When you need to max out any muscles during a compound exercise, it makes sense to break principle #1 and isolate first. For example, you want to ensure that during a squat with a barbell, the quadriceps do not pull the load on themselves, and most of it goes to the buttocks. In this case, it is justified to first “hammer” the quadriceps with leg extensions while sitting in the exercise machine and only then move on to the barbell.
It is also advisable to violate principle No. 1 by advanced ones. I'll explain why.
After a couple of years of competent and regular training, the difference in development between large and small muscles becomes significant for many: large ones are stronger.
When performing many basic exercises, both large and small muscles work, and the latter often perform an auxiliary function, that is, they, of course, receive a load, but not as serious as the large ones. Thus, by doing basic exercises Over the years, we come to the conclusion that our large muscle groups are better developed than our small ones. As a result, when we want to work out, for example, our back, we go to do pull-ups, our arm muscles will get tired faster than our back muscles. The arm muscles, being small, lag behind the latissimus in strength, which will force us to quit the exercise, although the latissimus would have pulled out a couple more repetitions.
For this reason, it makes sense for advanced exercisers to pre-load the muscle they chose in the basic exercise with isolation. This will allow you to equalize it with the assistant muscles in the subsequent basic exercise. When the assistants reach failure during the basic exercise, the main muscle will also reach failure, thus receiving a sufficient, and not truncated, load.
This approach should not be practiced on an ongoing basis. Use it for a breakthrough in training, periodically returning to the traditional method: first the base, then isolation.
Principle No. 2.
First - free weights, then - exercise machines.
Thus, if you want to work your legs and buttocks, then first do basic exercises with free weight, followed by basic exercises in the simulator and only then isolation exercises.
Simple example:
1) Squats with a barbell.
2) Bench leg press.
3) Lying leg curls in a machine.
Principle No. 3.
First - large muscle groups, then - small ones.
Simply put, first we work the back and chest, then the arms, and not vice versa.
The exception is the fullbody. The leg muscles are the largest in the human body. If you start complex training all parts of the body from the legs, then you simply do not have enough strength to properly work out the upper muscles. But even this is not the main thing. The main thing is blood flow. Most of our blood is concentrated in the legs and buttocks, which, in any case, receive stress during exercise on other parts of the body. By starting your training with your legs, you will ensure even greater blood flow into your bottom part body, as a result, depriving small muscle groups of the upper body required quantity blood. The flow of a large amount of blood from bottom to top, against gravity, is impossible. That's why a comprehensive workout for all parts of the body should start from the top.
Principle No. 4.
Start training with the lagging muscle groups, that is, with the weakest.
This principle is for experienced ones. For beginners, all muscle groups are lagging behind. A big mistake for beginners is to consider those parts of the body that look bad, that is, lagging behind. problem areas. If a fitness neophyte is particularly bothered by her flabby triceps, she still shouldn't start training with them. A neophyte should start training with large groups muscles, and only then work on the small ones.
For advanced people, it is advisable to work on the lagging group at the beginning of the workout, while energy is at its peak, even if it is small (for example, deltoids), and only then work on the rest of the muscles.
And don't forget any strength training start with a warm-up and cool-down. Warm-up = joint warm-up + shallow
November 20, 2016, 20:00Can you significantly improve the appearance of your body by working out at home? Yes! Can this be done in a month? For example, for the New Year holidays, during which you have plans to fly to the sea? Yes! And if you only have 20 minutes a day for fitness, is it possible? Yes!
On Mondays, Wednesdays and Fridays you do a set of exercises for the legs and buttocks: 1 basic exercise for the entire lower body + 2 isolating exercises for the buttocks.
Basic exercises are exercises in which several exercises are performed at once. muscle groups. Isolation exercises are aimed at high-quality, targeted training of one muscle group.
The basic exercise will, of course, be squats.
Look at the muscles that work when squatting: 
This is not just an exercise, but a real Klondike for your legs, buttocks and abs.
Unfortunately, people tend to be fooled by the beautiful packaging rather than the content. Many of you want something complex, and not just squats, which you were taught during exercises in kindergarten.
You, of course, can buy TRX straps at a sports equipment store, attach them to a chandelier and hang yourself upside down from them, but this:
A) a lot of hemorrhoids,
b) not at all more effective than squats,
c) is fraught with concussion of the remaining brain due to the collapse of the chandelier.
All these “difficulties” are invented by those who sell you training programs: in gyms or via the Internet. Even on free programs on YouTube, channel owners make money by broadcasting advertisements along with exercises. And those who are not yet earning money really want to start doing it.
To earn money, you need to go to the client with a unique offer: not with simple squats, but with something tricky, with something that he had never even seen before. Hence all these bells and whistles that make you feel confused and interested at the same time.
I offer you the simplest and most effective exercise on the lower body.
How to do it?
1) We do not round the lower back.
2) Do not roll your knees inward.
3) Don’t move your knees forward.
Your knees should not extend past the tips of your toes. Imagine that there is a chair behind you that you need to sit on. You can actually sit on a chair several times, observing how your knees behave. When squats are performed correctly, the knees behave in the same way: they do not move forward. 
You need to squat until your thighs are parallel to the floor or slightly lower.
Perform 3 sets of as many reps as possible each. Some people won’t be able to squat more than 15 times in a set, while others will be able to do 50. Based on your personal abilities, and not on some average round number.
You felt that your legs were burning, that everything was falling off, what else - no, no? The approach is completed. Rest for a minute and move on to the next one.
Did you do squats? Now - isolation.
Lying pelvic lifts.
Heels are always on the floor!
When the muscles get stronger, you can move on to pelvic lifts on 1 leg.
It is important here that the leg and body form one straight line. Don't lift your leg higher!
Perform 3 sets of as many reps as possible each.
And the last exercise in the complex - lifts bent leg from a standing position on all fours.
Raise your leg higher than in the picture: your thigh should be parallel to the floor or higher.
Perform 3 sets of as many reps as possible each.
Why did I choose these two as the two isolation exercises for the buttocks?
Based personal experience. In all my 18-year relationship with fitness, I have not found exercises that lift the butt at home better than these.
Master the exercises without equipment - you can add an elastic band.
On Tuesdays, Thursdays and Saturdays you work through all top part body with slats.
On Sundays - a yoga complex with Rainbow Mars, aimed at stretching.
Namaste, cows! Well, hello to physical education!
