How to start a diet correctly? We are losing weight with the trainer of the show “Weighted People” Irina Turchinskaya. Food culture ×Close

Weight loss workout 30+ / Static

WARM-UP

1. Boxing. Simultaneously, with both hands clenched into a fist, make quick and sharp blows forward, then upward. Feet shoulder width apart. Repeat forward 30 times, then upward 30 times.

2. Swing with straight legs forward one at a time until parallel with the floor. Hands along the body. Repeat 30 times on each leg.

3. Leg Curls back at the knee alternately. Hands along the body. Repeat 30 times on each leg.

4. Tilt the body forward. Feet shoulder width apart. The hands are raised up in the castle. Bend the straight body forward until it is parallel to the floor, with the hands in the lock, in line with the body. Repeat 30 times.

5. Circular rotations with knees. Feet together. Tilt your body, put your hands on your knees and make circular rotations with your knees clockwise and counterclockwise. Repeat 30 times in each direction.

WORKOUT 1

• The training begins with a warm-up.
• The main part of the workout consists of 6 exercises that form the so-called one circle. There are no breaks between exercises, and a 2-minute break between circles.
• In the first month, you need to perform 2 rounds of exercises in one workout, in the second month - 3, and the sequence of exercises should go in the reverse order (from 6th to 1st).

1.1. Exercise “Low start”

Initial position: as when running from a low start.

Exercise: change the position of your legs while jumping. Jumps should be as long as possible; you should not mince your legs in a “short mode”. A jump with both feet (one with the left, one with the right) is considered one repetition.

Repeat: the first two weeks - 10 times, then - 20.

1.2. Exercise “Steps with arms to the sides”

Initial position: as with classic push-ups, but the hands are close to each other.

Exercise: move one arm and body wide to the side, then return to the starting position. Repeat on the other hand in the other direction. The stomach should be pulled in, the abs should be in constant tension.

Repeat: the first two weeks - 5 times on each hand, then - 10.

1.3. Exercise “Static lunges”

Initial position: one leg is wide in front and bent at the knee at an angle of 90 degrees, the second is behind, also bent at the knee and helps maintain balance. The main load is on the front leg. Straight arms are spread wide apart and parallel to the floor.

Exercise:

Duration: 30 seconds on each leg.

1.4. Exercise "Scissors with legs"

Initial position: lying on your back, hands under your tailbone.

Exercise: raise your straight legs above the floor at an angle of 45 degrees and cross them alternately (first one leg on top, then repeat the other). The exercise should be performed with maximum amplitude, then not only the abs will work, but also the inner surface of the thigh.

Repeat: 30 times.

1.5. Exercise "Butterfly"

Initial position: lying on your stomach with straight legs, shoulders and head off the floor, straight arms extended to the sides, palms facing down.

Exercise: with straight arms, make movements from the floor upward with maximum amplitude (as if you were flapping your wings). You should touch the floor when moving down, but do not rest in this position.

Repeat: the first two weeks - 15 times, then - 30.

1.6. Exercise “Diagonal folds”

Initial position: lying on your back, your right arm is pulled back as far as possible (behind your head), your left arm is along your body.

Exercise: Having folded your body, connect your straight right arm and straight left leg, then return to the starting position. Repeat the movement without a rest phase. Having completed one diagonal, perform the exercise with your left hand and right foot.

Repeat: the first two weeks - 10 times on each diagonal, then - 20.

WORKOUT 2

• The workout begins with a warm-up
• The main part of the workout consists of 6 exercises that form the so-called one circle. In the first month, you need to perform 2 rounds of exercises in one workout, in the second month - 3, and the sequence of exercises should go in the reverse order (from 6th to 1st). There are no breaks between circles, and between exercises within each circle there are 30-second breaks.
• The number of repetitions or duration of each exercise increases during the first month.

2.1. Exercise “Elbow plank”

Initial position: standing on your toes and arms bent at the elbows, slightly “twist” your pelvis so that your body is as straight as possible without bending in the lower back.

Exercise: hold the body without changing position.

Duration:

2.2. Exercise “Static boat”

Initial position: lying on your stomach, lift your legs and body with your arms extended forward as high as possible from the floor.

Exercise: hold the body without changing position.

Duration: the first two weeks - 45 seconds, then - 1 minute.

2.3. Exercise “Holding a chair”

Initial position: standing straight, take the chair by the legs (arms bent at the elbows at an angle of 90 degrees, do not press them to the body).

Exercise: hold the chair without changing position.

Duration: the first two weeks - 45 seconds, then - 1 minute.

2.4. Exercise “Incomplete bridge”

Initial position: lying on your back with your knees bent.

Exercise: lift your buttocks and back as high as possible, resting on your shoulder blades. Maintain your body without changing position.

Duration: the first two weeks - 1 minute, then - 1.5 minutes.

2.5. Exercise "Arrow"

Initial position: lying on your back, arms extended to the sides and lying on the floor, palms down.

Exercise: lift one straight leg perpendicularly up, make it (mentally imagining the arrow of a scale) move it as wide as possible to the left and right, almost touching the floor. When performing, try not to lift your pelvis from the floor.

Repeat: the first two weeks - 15 times on each leg, then - 30.

2.6. Exercise "Pendulum"

Initial position: as with classic push-ups (arms and legs shoulder-width apart, hands in line with the shoulders, body and legs perfectly straight).

Exercise: bend at the waist and lower your pelvis as close to the floor as possible, then bend in the opposite direction, raising your pelvis as high as possible.

Repeat: the first two weeks - 20 times, then - 30.

You said at the seminar that we have clean air. Did you really think so?

Yes. I arrived and realized that compared to Moscow air, it has a different transparency. I liked him better. Maybe it's all the taiga! There is still a completely different number of trees here, which help make the air delicious. I thought he was really cool!

You said at the seminar that 12 years ago you were different, tell us how you came to be like this? Didn't you sleep at night, did you pump up your abs?

12 years ago I was different in terms of my internal state, I can tell you that there is a beautiful body, which remains that beautiful body. That's all. When this beautiful body, according to the laws of physics, becomes a little less beautiful, this body falls into some kind of... horror! They say: “That’s it, life is over.” I can say that these 12 years I was sweating and tired. But something slightly different is important - instead of a youthful, sonorous state, you become a little more mature. You begin to spare yourself in a different way. The routine is important to you, it is important to you to get enough sleep. You can no longer afford those things that in your youth went through quite calmly and didn’t bother you much.

If before the age of 35 we can afford to put pressure on ourselves,
then after 35 - that’s it. We need to do everything calmer and more evenly.

Irina Turchinskaya

Now the main task is to remain in a state of stability for a long time. I know how to keep him in good shape with training. I’m not even talking about any sporting achievements, about some changes in proportions, you still need to devote the first half of your life to all this, I mean, until the age of 35. If before 35 we can afford to put pressure on ourselves, then after 35 - that’s it. We need to do everything calmer and more evenly, this is more about health, not about appearance. Since I shaped my appearance by the age of 35, I am now able to successfully combine health and weight loss. I feel comfortable at 32-34, that’s how I am, I try to take away 10 years, sometimes it works.

Nowadays it is very fashionable to eat right, a healthy lifestyle is fashionable, constant training is fashionable, sometimes people bring themselves to a critical state. Do you think this is correct? What is your attitude to this trend?

It seems to me that everyone goes through similar stages in their life, both in terms of food and training. I also had a period in my life when I indiscriminately immersed myself in sports, when it was 5 workouts 2 times a day. Who asked me to do this? Nobody! I wanted to! A person goes through stages, tries different diets: extremely low-calorie diets, all sorts of detox programs, some kind of seeds and grains. It seems to them that, like a magic wand, they will make them beautiful and healthy. Having tried all this, having lost faith in something, I realized that this nutrition plan was not suitable for me personally. For example, a huge number of people sat on Dukan. And out of this large number of people, Ducan helped exactly half, and Ducan did not help exactly half. My method is also not a panacea for 100% of people who have become acquainted with it.

There still has to be some balance, right?

The balance is visible in the body. When the body is overly dry and exhausted, this is a direct wake-up call to think, what are you doing? Maybe in pursuit of external forms and numbers that you see on your scales, you lose your health, you lose your energy.

Is there any universal recipe for always keeping yourself in good shape?

Be sure to include at least 70% healthy food in your diet. I ask everyone to exclude semi-finished products in any form. Pancakes that were prepared for you, dumplings that were made for you, putting incomprehensible meat there, the fewer ready-made products there are on your table, the better you will feel. It will take a little more time to cook on your own, but we're talking about an extra hour you may have to spend on your own health. During this hour of time you spend on yourself, you will receive a different state of energy.

Do you cook yourself?

Of course, all the time. This shouldn’t even be taken as some kind of merit! This is the norm. Morning porridge, morning cottage cheese. Well, why cook cottage cheese, just buy it in the right place. And cooking the porridge is a matter of minutes.

First - no sandwiches for breakfast! Forgot the bread.
We can have bread: a small piece for lunch
and a small piece for dinner.

Irina Turchinskaya

Lifehacks! You know everything about them! First - no sandwiches for breakfast! Forgot the bread. We can have bread: a small piece for lunch and a small piece for dinner. We have a full breakfast with porridge or cottage cheese. Next point: you forgot about all the juices and sodas that are in your refrigerator. If you want to refresh yourself with something, please make yourself some cranberries. Or make compote from dried fruits - this is a minute task. Drink for your health, have fun, and most importantly, benefit your body.

Nutritionist Irina Turchinskaya - Vice-champion of Moscow and Moscow Region in body fitness, trainer, nutritionist and wellness coach of the Premium Beauty and Health Club Wellness Daily LIVE. The creator of the author's weight loss method, combining physiology and psychology, which allows you to successfully change and adjust the patient's diet to achieve the desired weight. Co-author of the book “Fitness for Women”, author of numerous publications, articles, presenter and participant in many TV programs dedicated to nutrition, fitness and a healthy lifestyle. More than 20 years of experience.

What is food for you – a need, a pleasure, an addiction? Hidden motives and indirect benefits of the current lifestyle and the role of nutrition in it. What can you eat, what do you need, what can’t you eat? When? How many? For what? How did you get used to it? Are these habits correct? What diet really works and why? There are more questions than answers.

The author's methodology for dietetics and weight loss from is a 20-year fusion of textbooks, training, internships, experiments, seminars, accumulated experience and systematized results. These are many dozens of clients who have become slimmer and prettier, and many hundreds of kilograms they have lost. After all, accepting and loving yourself and coming to your ideal body is as important as meeting a loved one, finding a job you love, finding true friends.

Irina Turchinskaya about dietetics: “I have extensive experience in organizing women’s nutrition and creating diets, so I have long considered healthy eating not as strict restrictions and war with my body. For me, proper nutrition is a reasonably balanced diet. And I came to understand this through the trial and error of a responsible scientist: first I mocked myself, and then others, and I began to mock myself since childhood. In the fifth grade, I intuitively realized that sausage was bad, and all the products that were brought from the store in Soviet times were also not healthy. I don’t know why I was so “stuck”, but, for example, I didn’t eat sausages at all. And in general, she flatly refused to eat everything that children were fed in Soviet times. For me, sausages and peas were an incomprehensible dish.”

Tasks performed during individual consultation with nutritionist Irina Turchinskaya:

Diagnosis and determination of the causes of excess weight. Assessment of actual nutrition and possible risks of diseases associated with it. Most people who are overweight don’t even think that they are simply carrying on the habits and eating habits they picked up from their family in childhood. And what seems to be bad heredity is most often a repetition of the eating behavior of mothers and grandmothers, with the same negative result. The task of the first stage is to realize that excess weight is not only a cosmetic defect, but also the cause of disturbances in the functioning of many systems and organs.

Consulting clients on issues of excess weight, identifying motivation for weight loss, changing eating behavior patterns. At this stage, it is very important to strengthen and maintain personal motivation for a long time. This can be quite difficult to do on your own, and responsibility for following the prescribed regimen helps a lot in this case.

Individual selection of a diet - individual correction and weight loss programs that allow you to lose weight without harm to your health and maintain the achieved results for a long time. It is very important that the selected scheme is convenient for daily use, taking into account your work schedule and other life circumstances. This allows you to perceive the diet not as an emergency measure, but as a natural and long-term process that will form new, long-lasting eating habits.

The entire course of correction and weight loss is carried out under the constant supervision of nutritionist Irina Turchinskaya. Every 3-4 months, the nutritional plan must be adjusted; this allows you to use different diet options and purchase a unique menu that is most suitable for your body.

Wellness coaching from Irina Turchinskaya

Your ideal body is in our hands

You trust yourself to us and adhere to our recommendations, and we guarantee you will achieve the desired result within the selected period of time (up to 3 months). You yourself choose a way to lose weight that will bring you results along with pleasure. The weight loss program lasts one, two or three months and includes:

– Wellness consultations from Irina Turchinskaya on nutrition and weight correction (primary, one or two intermediate ones within one or two months, as well as support and accompaniment).

1 month program:

2 wellness consultations; 4 massages (manual + hardware); 2 wraps; 4 classes to choose from (functional, dance, Pilates, yoga); Bonus from the club – 2 cedar steam phyto-barrels. Total: 52,000 rub. — 20% = 41,600 rub.

2 month program:

4 massages (manual + hardware); 4 wraps; 8 sets to choose from (functional, dance, Pilates, yoga); Bonus from the club – 2 cedar steam phyto-barrels. Total: 94,000 rub. — 20% = 75,200 rub.

Basic sets – You can choose one of the directions that you like best:

1. Functional fitness - SET

Functional training using the latest equipment in the fitness industry (Functional Training Loops) and modern fitness techniques (CrossFit). Workouts for all ages and all fitness levels. Great for weight loss, increasing endurance and improving physical fitness.

2. Dance SET

Our Dance Academy develops individual programs with qualified DMT (dance movement therapy) teachers, which helps not only to lose weight and get in good physical shape, but also to relieve complexes, stress and tension.

3. Pilates SET

Pilates is a system of exercises that pays special attention to the need for balanced development of the entire body by strengthening the stabilizer muscles that act as a corset and are responsible for posture. The technique is also aimed at increasing flexibility, developing coordination and a sense of balance.

4. Yoga SET

In our club, yoga classes are held in small groups, which allows us to give everyone maximum attention, or individually. The complex is selected strictly individually for each client, depending on the guest’s preferences to achieve maximum effect.

5. Massage SET (manual + hardware)

A unique figure correction complex, consisting of individually selected proprietary anti-cellulite and lymphatic drainage massages, LPG hardware massage.

Modelform and Irina Turchinskaya present a unique service: Wellness session “Beauty, health, me” at the “Wellness Daily LIVE” center.

We are proud to announce that our nutritionist Irina Turchinskaya has been chosen as the face of the German pharmaceutical company Farmaplant - manufacturer of the MODELFORM line of natural products for weight loss and shape modeling. The line of these products takes into account the age-related characteristics of the female body and contains the innovative ELEGREENALL complex, which helps speed up the process of weight loss without effort.

Together with MODELFORM we offer you a unique service: Wellness session “Beauty, health, me”. This is a 60-minute consultation, diagnostics of the physiological and emotional state of the body - where “I” am and where I want to go.

Criteria for evaluation:

1.​ Appearance 2.​ Mental state 3.​ Energy level 4.​ Level of satisfaction with life and yourself

Tasks performed during the session:

1.​ Analysis of the “list” of claims to yourself and the world around you. 2.​ Performing incorrect but habitual patterns of behavior that prevent you from being a healthy and beautiful person. 3.​ Finding “personal” motivation, drawing up an “honest” contract with yourself regarding goals, tasks and deadlines for their implementation. 4.​ Obtaining simple and clear tools “How to train”, “How to eat”, “How to recover”

And remember, your appearance and well-being are only a reflection of your inner attitude towards yourself, caring for and working with your own body. It is only in your hands to make it well-groomed or abandoned. The choice is yours!

I will be happy to help you. Yours Irina Turchinskaya.

10 tips from Irina Turchinskaya:

Second advice - give and do good! Oddly enough, this advice is also from the field of psychology. Ask yourself the question more often: “What am I giving to the world around me?” And only then ask yourself: “What do I want to get?” And if you demand more from the world than you bring to it, are your demands then deserved?

The third tip is to set your priorities correctly! Know how to operate with the concepts of “important - not important” and “urgent - not urgent”. We are constantly faced with a large number of things to do, worries, and often unexpected situations and tasks. Without the ability to distribute energy and time, you risk being in constant tension and accumulating irritation on yourself and others.

Fourth tip - take action! In fact, this is the motto of my life: “Words without action are a waste of time.” Whatever area of ​​life it concerns - study, work, family, change of place of residence or appearance - until you act, tons of words and information will be empty husk.

Fifth tip - don’t feel sorry for yourself! If you are used to feeling sorry for yourself and love to induce these feelings in others, know that this is the worst service you are doing to yourself. No matter what difficult situation you are in, the feeling of pity sets you back even more.

Perhaps you want to ask me why, out of 10 tips for a slim figure, five are in the field of psychology and ways of perceiving life? I will be happy to answer! Every time I observed someone's success or failure on the path to a beautiful body, the determining factor was not at all external circumstances or methods. Given the same conditions, some could destroy the boundaries of their own comfort and change themselves, while others remained captive of the usual foundations, although they led them into apathy and illness. Willpower, fortitude and desire power are what give you body strength and the ability to change your life.

The following five tips will only make sense if they are regularly present in your life. Otherwise, don't even waste your time and fool yourself.

Sixth tip: drink water in the morning. Start every morning with 500 ml of warm water and a small amount of lemon juice. There is no simpler or more effective way to properly put your internal organs to work. You will see an improvement in your well-being and skin condition after just two weeks of following this advice.

Seventh tip - control your diet. Sandwiches, sweets and fast food should make up no more than 20% of your diet. Let's not deceive ourselves and say that we can completely eliminate these products from our lives. No one is safe from a piece of bread and butter, candy or oatmeal cookies, and you shouldn’t do it. But you must clearly understand that only 1/5 of the calories of the total food can be like this. That is, with an average norm of 2200 kcal per day, only 440 of them can come from flour or sweet foods. And if for breakfast, lunch and dinner you have sandwiches, khachapuri, candy and McDonald’s, then you should radically reconsider your attitude towards food, and to life in general!

Eighth tip - lead an active lifestyle. Sport should be an essential part of your life. Running, race walking, joint gymnastics, swimming, cycling, tennis, yoga, gym - as soon as these activities cease to be just words, your life will become of a completely different quality. There is simply no alternative in this case. “Movement can replace many medications, but not a single medicine in the world can replace movement!” - the most profound quote from the great physician Avicenna.

The ninth tip is to plan and self-control. Plan your daily activities and global plans, and write it all down on paper. Check periodically how you keep your word to yourself.

Tip ten - choose reliable assistants….

I wish you strength and perseverance on your chosen path to your own beauty, health and slimness! Sincerely yours, Irina Turchinskaya.”

Warm-up

1. Boxing.

2. Swing with straight legs

3. Leg Curls

4. Tilt the body forward.

WORKOUT 1

1.1. Exercise "Folding - jumping"

Initial position: squatting, hands on the floor.

Exercise: push your legs straight back, then return to the starting position and jump up, straightening your body and stretching your arms up. It is important to perform at high speed without losing momentum on the last reps. The exercise is very energy-intensive and involves the legs, back, abs and arms.

Repeat:

1.2. Exercise “Push-ups from the knees”

Initial position: lying position, feet and knees on the floor, wide stance, palms parallel to each other.

Exercise: a lightweight version of classic push-ups, in which not only the feet, but also the knees are on the floor. Otherwise, the technique does not change: lower your body as straight as possible to the floor, spreading your elbows to the sides, then smoothly push up until your elbows are straight. It is important to perform the exercise with a straight body, tense abs, and actively work the muscles of the chest, shoulders and arms.

Repeat: the first two weeks - 5 times, then - 10.

1.3. Exercise “Chair Raises”

Initial position: the body is straight, hands are on the belt, one leg (it is the working one) is bent at an angle of 90 degrees and stands on a hard chair or bench.

Exercise: including the gluteal muscles as much as possible, push the body up until the working leg is fully straightened at the knee (without the help of the second leg), then return to the starting position. If you find it difficult to maintain balance, at first you can lean your hands on the wall.

Repeat: the first two weeks - 10 times on each leg, then - 20.

1.4. Exercise "Corner with legs"

Initial position: lying on your back, hands under your tailbone, straight legs raised above the floor at an angle of 45 degrees.

Exercise: hold your legs with the force of the press in this position. It is important to keep your legs straight until the end of the exercise and not lower them lower to the floor.

Duration:

1.5. Exercise “Triceps push-ups from a chair”

Initial position: back to the chair, body straight, narrow position of the arms, emphasis on the edges of the chair, legs extended forward (if this is difficult, then at first you can slightly bend them at the knees).

Exercise: lower your straight body down, bending your arms to a 90-degree angle at the elbow joint, then push yourself up until your arms are fully extended. When performing the exercise, the elbows are directed strictly back.

Repeat: the first two weeks - 5 times, then - 10.

1.6. Exercise “Straight folds”

Initial position: lying on your back, straight arms extended back (along the head).

Exercise: simultaneously raise your legs and body, folding yourself like a penknife (to the maximum possible position, but the lower back and pelvis should remain on the floor), then return to the starting position. When performing, try to bend your knees minimally and not rest in the phase of your body stretched out on the floor.

Repeat:

WORKOUT 2

• The training begins with a warm-up.
• The number of repetitions or duration of each exercise increases during the first month.

2.1. Exercise “High plank on hands”

Initial position: as with classic push-ups (arms and legs shoulder-width apart, hands in line with the shoulders, body and legs perfectly straight). Twist your pelvis a little inward to place more emphasis on your abdominal muscles.

Exercise:

Duration: the first two weeks - 45 seconds, then - 1 minute.

2.2. Exercise "Varan"

Initial position: lying on your stomach, legs extended, arms bent at the elbows.

Exercise: lift your chest off the floor as high as possible, and move your arms bent at the elbows as far behind your back as possible, and also move the back of your head back. Maintain your body without changing position. This exercise is an excellent static load on the back and buttocks.

Duration: the first two weeks - 45 seconds, then - 1 minute.

Initial position:

Exercise:

Duration: the first two weeks - 45 seconds, then - 1 minute.

2.4. Exercise "Tin Soldier"

Initial position: lying on your back, arms along the body, one leg bent at the knee.

Exercise: raise the second leg above the floor at an angle of 30 degrees, raise the pelvis in line with the leg, lifting the buttocks and back to the shoulder blades from the floor. Maintain your body without changing position.

Duration: 20-30 seconds on each leg.

2.5. Exercise "Arrow"

Initial position:

Exercise:

Repeat:

2.6. Exercise “Walking on your hands”

Initial position: standing with your back to the wall, lean forward and place your hands on the floor.

Exercise: Stepping forward with your hands, move your body to a horizontal position. Without lying on the floor, return to the starting position, walking your arms back.

Repeat: 10 times.

WARM-UP

1. Boxing. Simultaneously, with both hands clenched into a fist, make quick and sharp blows forward, then upward. Feet shoulder width apart. Repeat forward 30 times, then upward 30 times.

2. Swing with straight legs forward one at a time until parallel with the floor. Hands along the body. Repeat 30 times on each leg.

3. Leg Curls back at the knee alternately. Hands along the body. Repeat 30 times on each leg.

4. Tilt the body forward. Feet shoulder width apart. The hands are raised up in the castle. Bend the straight body forward until it is parallel to the floor, with the hands in the lock, in line with the body. Repeat 30 times.

5. Circular rotations with knees. Feet together. Tilt your body, put your hands on your knees and make circular rotations with your knees clockwise and counterclockwise. Repeat 30 times in each direction.

WORKOUT 1

• The training begins with a warm-up.
• The main part of the workout consists of 6 exercises that form the so-called one circle. There are no breaks between exercises, and a 2-minute break between circles.
• In the first month, you need to perform 2 rounds of exercises in one workout, in the second month - 3, and the sequence of exercises should go in the reverse order (from 6th to 1st).
• The number of repetitions or duration of each exercise increases during the first month.

1.1. Exercise “Low start”

Initial position: as when running from a low start.

Exercise: change the position of your legs while jumping. Jumps should be as long as possible; you should not mince your legs in a “short mode”. A jump with both feet (one with the left, one with the right) is considered one repetition.

Repeat: the first two weeks - 10 times, then - 20.

1.2. Exercise “Steps with arms to the sides”

Initial position: as with classic push-ups, but the hands are close to each other.

Exercise: move one arm and body wide to the side, then return to the starting position. Repeat on the other hand in the other direction. The stomach should be pulled in, the abs should be in constant tension.

Repeat: the first two weeks - 5 times on each hand, then - 10.

1.3. Exercise “Static lunges”

Initial position: one leg is wide in front and bent at the knee at an angle of 90 degrees, the second is behind, also bent at the knee and helps maintain balance. The main load is on the front leg. Straight arms are spread wide apart and parallel to the floor.

Exercise: hold the body without changing position.

Duration: 30 seconds on each leg.

1.4. Exercise "Scissors with legs"

Initial position: lying on your back, hands under your tailbone.

Exercise: raise your straight legs above the floor at an angle of 45 degrees and cross them alternately (first one leg on top, then repeat the other). The exercise should be performed with maximum amplitude, then not only the abs will work, but also the inner surface of the thigh.

Repeat: 30 times.

1.5. Exercise "Butterfly"

Initial position: lying on your stomach with straight legs, shoulders and head off the floor, straight arms extended to the sides, palms facing down.

Exercise: with straight arms, make movements from the floor upward with maximum amplitude (as if you were flapping your wings). You should touch the floor when moving down, but do not rest in this position.

Repeat: the first two weeks - 15 times, then - 30.

Initial position:

Exercise:

Repeat:

WORKOUT 2

• The workout begins with a warm-up
• The main part of the workout consists of 6 exercises that form the so-called one circle. In the first month, you need to perform 2 rounds of exercises in one workout, in the second month - 3, and the sequence of exercises should go in the reverse order (from 6th to 1st). There are no breaks between circles, and between exercises within each circle there are 30-second breaks.
• The number of repetitions or duration of each exercise increases during the first month.

2.1. Exercise “Elbow plank”

Initial position: standing on your toes and arms bent at the elbows, slightly “twist” your pelvis so that your body is as straight as possible without bending in the lower back.

Exercise: hold the body without changing position.

Duration: the first two weeks - 45 seconds, then - 1 minute.

2.2. Exercise “Static boat”

Initial position: lying on your stomach, lift your legs and body with your arms extended forward as high as possible from the floor.

Exercise: hold the body without changing position.

Duration: the first two weeks - 45 seconds, then - 1 minute.

2.3. Exercise “Holding a chair”

Initial position: standing straight, take the chair by the legs (arms bent at the elbows at an angle of 90 degrees, do not press them to the body).

Exercise: hold the chair without changing position.

Duration: the first two weeks - 45 seconds, then - 1 minute.

Initial position:

Exercise:

Duration:

2.5. Exercise "Arrow"

Initial position: lying on your back, arms extended to the sides and lying on the floor, palms down.

Exercise: lift one straight leg perpendicularly up, make it (mentally imagining the arrow of a scale) move it as wide as possible to the left and right, almost touching the floor. When performing, try not to lift your pelvis from the floor.

Repeat: the first two weeks - 15 times on each leg, then - 30.

2.6. Exercise "Pendulum"

Initial position: as with classic push-ups (arms and legs shoulder-width apart, hands in line with the shoulders, body and legs perfectly straight).

Exercise: bend at the waist and lower your pelvis as close to the floor as possible, then bend in the opposite direction, raising your pelvis as high as possible.

Repeat:

WARM-UP

1. Boxing. Simultaneously, with both hands clenched into a fist, make quick and sharp blows forward, then upward. Feet shoulder width apart. Repeat forward 30 times, then upward 30 times.

2. Swing with straight legs forward one at a time until parallel with the floor. Hands along the body. Repeat 30 times on each leg.

3. Leg Curls back at the knee alternately. Hands along the body. Repeat 30 times on each leg.

4. Tilt the body forward. Feet shoulder width apart. The hands are raised up in the castle. Bend the straight body forward until it is parallel to the floor, with the hands in the lock, in line with the body. Repeat 30 times.

5. Circular rotations with knees. Feet together. Tilt your body, put your hands on your knees and make circular rotations with your knees clockwise and counterclockwise. Repeat 30 times in each direction.

WORKOUT 1

• The training begins with a warm-up.
• The main part of the workout consists of 6 exercises that form the so-called one circle. There are no breaks between exercises, and a 2-minute break between circles.
• In the first month, you need to perform 2 rounds of exercises in one workout, in the second month - 3, and the sequence of exercises should go in the reverse order (from 6th to 1st).
• The number of repetitions or duration of each exercise increases during the first month.

"40 PLUS" 1.1. Exercise “Static squat”

Initial position: With your back and arms pressed tightly against the wall, lower yourself into a classic squat (knees bent at an angle of 90 degrees).

Exercise: hold the body without changing position. It is very important not to rise up, easing the load on your legs, but to firmly maintain the given angle.

Duration: the first two weeks - 45 seconds, then - 1 minute.

1.2. Exercise “Push-ups from the wall”

Initial position: the body is straight, tilted, arms are widely spaced slightly below the shoulder line, palms are parallel to each other.

Exercise: bending your elbows, approach the wall and then smoothly push up from it, trying to do this with minimal arm muscles and maximally with pectoral muscles. During push-ups, the elbows go to the sides and do not fall down.

Repeat: 10 times.

1.3. Exercise "Boat"

Initial position: lying on the floor on your stomach, resting your forehead on the palms of your hands.

Exercise: raise both legs above the floor as high as possible, tensing the muscles of the buttocks, then lower your legs to the floor, but without touching.

Repeat: 30 times.

1.4. Exercise "Lumberjack"

Initial position: lying on the floor, feet shoulder-width apart and bent at the knees, straight arms joined in a lock and pulled back (behind the head).

Exercise: With a strong movement (as if swinging an ax), lift your body with your arms up and lean forward, touching your hands to the floor. Without a rest phase, lie down in the starting position. The exercise should be performed with a slightly rounded back, without bending in the lower back.

Repeat: the first two weeks - 20 times, then - 30.

1.5. Exercise “Reverse Plank”

Initial position: sitting on the floor.

Exercise: Having stretched your legs and body in one line, focus on straight arms (your hands are parallel and located under your shoulders). Maintain your body without changing position.

Duration: 1 minute.

1.6. Exercise “Diagonal folds”

Initial position: lying on your back, your right arm is pulled back as far as possible (behind your head), your left arm is along your body.

Exercise: Having folded your body, connect your straight right arm and straight left leg, then return to the starting position. Repeat the movement without a rest phase. Having completed one diagonal, perform the exercise with your left hand and right foot.

Repeat: the first two weeks - 10 times on each diagonal, then - 20.

WORKOUT 2

• The training begins with a warm-up.
• The main part of the workout consists of 6 exercises that form the so-called one circle. In the first month, you need to perform 2 rounds of exercises in one workout, in the second month - 3, and the sequence of exercises should go in the reverse order (from 6th to 1st). There are no breaks between circles, and between exercises within each circle there are 30-second breaks.
• The number of repetitions or duration of each exercise increases during the first month.

2.1. Exercise "Plow"

Initial position: arms and legs shoulder-width apart, keep the body not straight, but raise the pelvis slightly upward, drawing a kind of angle with the body.

Exercise: hold the body without changing position. This exercise is a lighter version of the straight-arm plank.

Duration: the first two weeks - 45 seconds, then - 1 minute.

2.2. Exercise “Dog on one arm”

Initial position: lying on your stomach with straight legs, lift your body and lean on one arm, while extending the other arm to the side parallel to the floor.

Exercise: hold the body without changing position.

Duration: the first two weeks - 45 seconds on each hand, then - 1 minute.

2.3. Exercise “Holding a chair”

Initial position: standing straight, take the chair by the legs (arms bent at the elbows at an angle of 90 degrees, do not press them to the body).

Exercise: hold the chair without changing position.

Duration: the first two weeks - 45 seconds, then - 1 minute.

2.4. Exercise “Incomplete bridge”

Initial position: lying on your back with your knees bent.

Exercise: lift your buttocks and back as high as possible, resting on your shoulder blades. Maintain your body without changing position.

Duration: the first two weeks - 1 minute, then - 1.5 minutes.

2.5. Exercise “Lateral leg raises”

Initial position: lying on your side, leaning on your arm bent at the elbow, raise one leg above the floor at an angle of 30 degrees.

Exercise: hold the body without changing position.

Duration: 30 seconds on each leg.

2.6. Exercise "Bicycle"

Initial position: lying on your back, hands under the tailbone, legs raised above the floor at an angle of no more than 30 degrees.

Exercise: alternately pull your legs towards your chest and straighten them, imitating riding a bicycle. Perform first forward and then backward, with maximum amplitude, until the legs are completely straightened during movement.

Repeat: the first two weeks - 10 times forward and 10 times back, then - 20.

*This consultation is provided only within the framework of SETs.

A slender, fit body is in fashion today - after all, it is a sign of not only beauty, but also health and self-care. Every girl wants to choose a set of exercises for weight loss that will help keep her figure in shape. However, not everyone has the opportunity to visit the gym and work out with a trainer. Well-known weight loss exercises from Irina Turchinskaya will help you get a beautiful figure in a short time. Anyone can master their system on their own.

Fitness exercises from Irina Turchinskaya for weight loss

The main feature of Turchinskaya’s set of exercises is a special program for each age, which will help you quickly make your body fit: in a year you will have time to transform. There are three training systems in total: for women from 18 to 29 years old, then from 30 to 39 years old, then after 40 years old. Each set of exercises meets the needs of a specific age.

Most women strive to remove fat from the sides - this is one of the most common figure problems. In order for a set of exercises for weight loss to be effective, Turchinskaya suggests dividing each workout into two types of loads - dynamic (that is, active exercises during which calories are burned) and static, reminiscent of yoga classes. This system allows you to get rid of excess weight, but prevent the growth of too massive muscles. Each workout should last no more than half an hour, and you should do it three times a week.

The popularity of exercises is that everyone can do them at home. It's quite simple. Most of the loads for arms and legs that Turchinskaya offers are familiar to women from school physical education classes. These are ordinary swings, bends or jumps. The secret to successful weight loss is in their proper alternation and technique: each workout includes six exercises, which must be performed all together, continuously, repeating each exercise twice. Here is one training option.

1. Take the starting position “seated support”. Quickly push your legs straight back, then jump to stand, raise your arms up, then return to the starting position.
2. Take the starting position “lying down”, bend your legs at the knees. Do classic push-ups.
3. Stand up straight, hands on your waist. One leg is bent and raised on a chair. Tighten your buttock muscles and lift your body up so that your bent leg straightens.
4. Lie on your back, lift your legs straight at an angle of 45 degrees. Hold this position for half a minute.
5. Sit with your back to the chair, rest your hands on the seat. Raise your body so that your buttocks lift off the floor. Your arms should become straight.
6. Lie on your back, stretch your arms behind your head. Raise your arms and legs at the same time so that they are parallel to each other. The exercise resembles a “birch tree”.

In addition, Irina Turchinskaya recommends combining regular training with the use of the natural dietary supplement Modelform. This product helps to remove fat from the sides much faster, since it also meets the individual needs of each female age (18+, 30+ or ​​40+) and fights the causes of excess weight (for example, cravings for sweets, starchy foods, fatty foods). The complex effect on the figure promises to show excellent results.

In April, the famous fitness trainer and TV presenter Irina Turchinskaya will release the book “Irina Turchinskaya’s IT System: New Life in an Ideal Body,” where she will share her original method for reducing and controlling body weight. the site talks about the initial stage of the diet: what, how much

In April, the famous fitness trainer, TV presenter Irina Turchinskaya, “Irina Turchinskaya’s IT System: New Life in an Ideal Body,” will share her original method for reducing and controlling body weight. the site talks about the initial stage of the diet: what, how much, when and why you can eat.

Let's take the average caloric intake of a thirty-year-old person weighing about 80 kilograms (not a lot, a lot) and an average metabolism. This, we determined, is 1800 calories per day. It is categorically impossible to cut calories in half at once: metabolic processes will slow down. And deliberate reduction of individual components - carbohydrates or fats - may not suit the body and lead to unnecessary complications. In any diet, a gradual reduction in calorie content is effective, which is why I encourage you to study the energy value of foods in order to calmly and comfortably operate with these concepts, and not with ready-made regimens of strict diets.

21 days on 1300 calories

The first step we take is to subtract 500 calories from the norm and get 1300 calories per day. If you suddenly feel like you’re not losing weight fast enough, and the idea comes to your mind to lower your caloric intake even further, I forbid you to do it! Leave yourself and your body space for further manipulation, because we will reduce the caloric content twice more: go by 1000 (and this will be noticeable) - and we will come to a diet of 700 calories, below which you cannot fall under any circumstances, unless you are in a hospital setting.

In addition to calories, we take into account the amount of proteins, fats and carbohydrates. The percentage always remains the same, the same as in a normal diet: 50% - carbohydrates, 35% - proteins, 15% - fats.

Breakfast - 300 calories

Breakfast is the healthiest meal of the day; it always includes carbohydrates and proteins. 75 grams of cereal will turn into a 200 gram portion of porridge. But “empty” porridge will not fill you up as much as porridge and a small piece of cheese. Or even one egg. Or porridge with milk. Teach yourself that the combination of proteins and carbohydrates will make you feel more full. Protein will give you the feeling of a complete, well-eaten breakfast at any calorie requirement.

I do not welcome any ideas of extremes, including mono-diets. My main complaint against them is that a person deliberately puts himself in a state of insufficiency of some foods and an excess of others, such as the popular “buckwheat week.” Half a kilo of buckwheat and nothing else?! This is called abuse of the body. This is a torment that can cause disgust at the very concept of “diet”.

Lunch - 500 calories

You can have a protein breakfast with cottage cheese, scrambled eggs or eggs, but you cannot have a protein lunch. This is due to the production of sugar, the body needs slow carbohydrates and there must be a side dish for lunch (and you may not even eat meat). Here I am giving away one of the secrets. If you don’t feel very hungry by lunchtime, then divide the original 500 calories in half: 250 for a side dish and 250 for proteins and vegetables. If hunger pangs set in, then increase the portion of carbohydrates at lunch. You can afford to boil 100 grams of pasta (dry is 330 calories) and season it with, for example, tomato dressing. You don't need to do this regularly; it works if you are in dire need of energy and are groaning from hunger. You won’t indulge in sweets in the evening, and your body will understand that it can feel normal even with this calorie content. Just give him carbohydrate support at lunch.

Snack - 100 calories

A snack is always 100 calories. These are not mountains of chocolate, cookies and nuts, but products that are estimated at only 100 calories. I’ll say right away that I don’t completely prohibit chocolate on a diet. Just during this very snack, if you really want to, you can drink tea with 15 grams of chocolate. A piece of cake with buttercream 100 calories will not go in, it will be 25 grams - a tablespoon, can you stop there? Better eat 30 grams of meringue, marshmallows or marmalade. Of course, we understand that all sweets are fast carbohydrates. But in marshmallows, in addition to 50 percent carbohydrates, the rest is water. Marshmallow contains egg white. These are not fats. Of two evils, we choose the lesser - we load ourselves with fast carbohydrates, but do not consume fats. And at the same rate, 200-250 grams of berries, fruits, and citrus fruits are obtained. Pomelo in general is 300 grams - you can eat it!

Dinner - 400 calories

I allow dinner after six o'clock in the evening. The main thing is to stop eating an hour and a half before bedtime and after six do not give yourself “energy” - complex carbohydrates and sugar. When correcting weight, dinner is only proteins and vegetables. You cannot refuse an evening meal at the first stage. If you now, having reduced the overall calorie content of the menu, also begin to refuse food in the evening, it will be too much for the body, it will not cope. The habit of eating in moderation must become your nature. And we get used to something thoroughly in 21 days - this is a medical fact.

Of the 400 calories of dinner, the share of proteins is 300. This is 200 grams, 300 grams of cod or slightly less than 200 grams of beef. The salad's share is 100 calories: 300 grams of vegetables and 5 grams of butter - a complete dish, properly seasoned. Let it be 5 grams of good aromatic, tasty oil - pumpkin, olive, sunflower. A little balsamic sauce, a little soy sauce (I really love this combination), a little lemon, which makes any salad delicious. Mustard, of course. All herbs: cilantro, dill, parsley. Onions, garlic - feel free to make the salad tasty and understand that such an impressive portion is only 100 calories. Feel the joy and pleasure from this.

The first three weeks are the most important in our entire program. You rearrange the functioning of the gastrointestinal tract, producing less gastric juice and bile to digest the reduced amount of fats. And when your portions have stabilized, the body reacts to this not instantly, but by gradually adjusting internal processes, forgetting what sweets and alcohol are. The main thing is to spend 21 days on the established caloric intake without a single “wrong” product.
Endless hunger will not be a hindrance to you at the first stage; you can feel good on 1300 calories. The main enemy that you will have to deal with is irresponsibility and sloppiness. It is impossible to create your new body without discipline, and here I will again remind you of everyone’s personal responsibility for their success. And the first result that you will get in three weeks, if everything is clear and according to the plan, is a weight loss of 3 to 5 kilograms.

One day a month is declared a belly holiday

Your efforts will definitely be rewarded. Let's set it up this way: once a month there is a whole day when everything is possible. This is a holiday and a feast for the soul. This is 1500 calories, in which you include what you want: salmon steak, fatty meat (and that will be 700 calories at once), 200 grams of cake. Eat with pleasure and do not regret anything. The catch in this barrel of honey is that, according to my observations, only 50 percent of those losing weight wait and use this “fasting” day wisely. Many people break down, suddenly eat 2500 calories and suffer very much after that. If you can stop in time, please use it, but if you try and realize that you are uncontrollable and begin to overeat to the point of insanity, it is better not to even start, do not tempt yourself.

“IT system of Irina Turchinskaya: new life in an ideal body”
Publishing house AST