You would like to put you in shorts and jersey to show beautiful slender legs? But you dread the few small extra kilos that had the bad idea to stay there … Fortunately, a few little diet and adapted exercises can help. Discover our special plug thighs …
Your program: EXERCISES
FLEX-EXTENSION
Stand upright, feet parallel, arms at your sides. Flex inspiring and keeping the back straight and arms extended. When your thighs are parallel to the floor, go up in expiring. Do 4 sets of 20 with a minute of downtime between each
WORK YOUR ABDUCTORS
Standing aside from the wall, place a hand on it. Lift your leg laterally opposite, that is to say from the wall. Do 6 sets of 30, with one-minute breaks.
BREAKFAST
• A pressed orange or citrus juice glass
• 2 small loaves Swedish + 10 g fat butter
• One cup (200 ml) skim milk or yogurt
• Tea or weak coffee
MIDI
• leaf salad + low fat dressing
• Grilled steak
• Pasta and tomato sauce
• A fruit yogurt and aspartame
EVENING
• Cauliflower salad + low fat dressing
• A slice of bread
• lean mountain cheese
• Orange
You too would like to have pretty little ass like in the magazines? But this seems far? Taratata! Following a little diet and with some appropriate exercises, you will find in a few weeks a beautiful fall kidney.
Your program: EXERCISES
WORKING ABDUCTORS
Lie on the side, his arm under her head, legs outstretched. Raise the leg inspiring and contracting the buttocks. Go back down the leg while exhaling without going to the floor and repeat. Make each side 4 sets of 20 alternating.
EXTENSION
Put yourself on all fours, arms straight, keeping your back straight. Stretch one leg to lift it horizontally. Go back down without touching the floor and repeat.
Make every side four sets of 15 alternating.
PETIT DÉJEUNER
Un super muesli “maison” :
• 5 cuillerées à soupe de céréales non resucrées
• 200 ml de lait écrémé froid
• Un kiwi en tranches ou une orange en petits tronçons
• Thé ou café léger
MIDI
• tomato soup
• Winter salad: ham boiled egg + + + potato mash beet + + light cheese
• A Kiwi
EVENING
• soup with vegetables
• Bündnerfleisch
• Green salad + low fat dressing
• lean Tomme – A slice of bread
• A pear
You loose a screen or two your belt for some time and can not get into some of your clothes? Proper diet and some exercises for abs can help you solve your problem! Quickly discover our special plug belly …
Your program: EXERCISES/strong>
REFLECTIONS
Lie on your back, knees bent and feet on the floor. Place your hands behind your head (but it should not be used to shoot). Take off your shoulders, keeping your lower back on the floor and exhale. Inhale while returning to the ground. Do 4 sets of 20 and gradually increase.
ROTATION
Lying on your back, keep your knees bent. Bend your right arm, hand behind your head and bring your elbow on the left knee. The lower back remains glued to the ground. Reverse (left elbow, right knee) to the next movement. To 4 sets of 40 (20 per side).
BREAKFAST
• A pressed orange;
• 1 or 2 slices (40 to 60 g of bread, is 1/6 to 1/4 ° rod);
• 10g lighter fat;
• A yogurt or a cup (200 ml) low-fat milk;
• Tea or coffee to choose from.
MIDI
• Shredded carrots citrus
• Saddle of rabbit braised with mushrooms
• Fresh pasta
• Fruit yogurt with aspartame
EVENING
• Vegetable soup
• Aspic Shrimp – Lettuce
• A slice of bread
• lean Tomme
• Orange