As 42-year-old woman managed to achieve the perfect figure (11 photos)

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Meet Olga Genina. With the help of minimal equipment at home, she built a real room. Prefer to train before lunch, so to adapt account for under the work schedule of the he Oli-slip, four business days. Apart from this cattery. Household duties are not cancelled, the heroine’s husband and children.

As 42-year-old woman managed to achieve the perfect figure (11 photos)

– I can’t do through the day, as is customary. So sometimes train three days in a row. But, no matter, how much and when. Time can always be found. We must respect time, and if you follow the regimen, it will make you step into a meeting. I always get up early so all have time.

As 42-year-old woman managed to achieve the perfect figure (11 photos)

Equipment:

– Bench press
The post
Pancakes
– Bar in the room my son (which can easily be replaced with a plain stick or the Swedish wall – a lot of places will not take)
– The weights (3 kg)

As 42-year-old woman managed to achieve the perfect figure (11 photos)

Weights of 3.5, 5 and 7 kg
– Fitball
– Gum
– Paul ,for the swing press sure have all:)

The most difficult thing in home workouts and techniques. Before you begin, Olya worked on a video in which exercises are performed without weights, and the time looks very tempting in 10 minutes. Everyone can carve out 10 minutes a day, gradually increasing the load, if you get involved.

In another video well explained the principle of squats and lunges. She also took some personal training to deliver the equipment. Quite a long squats without weight.

As 42-year-old woman managed to achieve the perfect figure (11 photos)

– All this long-term reassurance at a young age can be slightly reduced. And I knew that if something will break itself in 40 years, it is unlikely to fully recover. So the month I performed squats without weight at all three months with a blank fretboard.

As 42-year-old woman managed to achieve the perfect figure (11 photos)

Leg workout:

Squat 30 kg (10*3)
Romanian deadlifts 30 kg (10*3)
Lunges 20 kg (10*2)
Lunges 10 kg (10*2)
Plies 20 kg (10* 3)
Leg lifts with dumbbells 5 kg (20*3)

The most difficult moment in questions exercise – weight rod:

As 42-year-old woman managed to achieve the perfect figure (11 photos)

Squat 30 kg (!) 10*3
Deadlift 30kg 10*3
Lunges 20 kg 10*2
Lunges 10 kg 10*2
Plies 20 kg 10* 3
Leg lifts with dumbbells 5 kg 20* 3

The most difficult moment in questions exercise – weight rod:

As 42-year-old woman managed to achieve the perfect figure (11 photos)

Circuit training (all exercises follow each other without interruption) chest, shoulders, arms and back:

The military press 20 kg 10*3
Bench press 20 kg 10*3
Pull rod to the chest 20 kg 10*3
Breeding hands 10 (two dumbbells 5kg 10*3)
Jim Arnold 10 (5*2 kg) 10*3
Lift hands in front of him 10 kg 10*3

As 42-year-old woman managed to achieve the perfect figure (11 photos)

The third practice in a week – intensive on the press, three or four circles:

Leg lifts on the bar in front of a 30( 10+10+10)
Leg lifts on the bar in front of a 30 (10+10+10)
Twisting on the floor or fitball 50
The bends with dumbbells
Hyperextension on the ball

Oli’s house has a treadmill, but most of the load it receives at the expense of active walking, which in her life very much.

As 42-year-old woman managed to achieve the perfect figure (11 photos)

If Olly has time, she makes the fourth exercise – the circular body. In nutrition she is committed to the principle spend more than you consume. But counting calories does not and listens to the body. If the day was calm, the energy spent is minimal, and hearty meals will not. If it is the whole day in motion, then t is exactly as much and exactly in the amount required by the body.

As 42-year-old woman managed to achieve the perfect figure (11 photos)