Ekaterina Usmanova is a star of modern fitness and female bodybuilding. Regardless of her age, she has already won the Miss Bikini titles several times, taking prizes in the regional and federal championships of the Russian Federation in fitness, bodybuilding and bodyfitness. Now Katia is a successful coach who not only competently teaches from the height of her experience, but also serves as an example for imitation and a source for the enthusiasm of all her students.
In this article, we will review the main training tips from Ekaterina Usmanova, and also perform exercises for the perfect press .
Food
Despite the fact that without physical exercises to achieve results is impossible, we will start with the nutrition of Catherine Usmanova and later continue the theme of training. Our fitness trainer stands on her own and claims that she never sat on hard diets. Moreover, she is confident that the only thing that the usual fasting diets can provide is ulcers, gastritis, metabolic slowdown and other digestive disorders.
Also Catherine against any gastronomic garbage - canned food, chips, crackers, sweets. Give preference to natural products, fruits and vegetables by season, fish, red meat, dairy products.
Training
Ekaterina Usmanova recommends building your training program on the principle of integral training. First, start with burning calories - for example, jumping rope, then alternate a slow pace with a fast, so the body will constantly change the load.
Exercises
We will work on the training program of Ekaterina Usmanova for the press.
- Correct shake the press: a short push from the floor and another small lift, just drop in two steps - 30 times.
- Bicycle: hands behind the head, legs bent at the knees and raised at right angles. We pull the left elbow to the right knee, while straightening the left leg, we repeat the same on the opposite side. After each climb, we fall to the floor on the back. We do 20 repetitions of 2 approaches.
- Exercise for the upper and lower press: we lay down on the floor, legs straight, hands behind the head. We do lifting of the body and simultaneously raise the bent knees towards. We do not lower our legs to the end. We make 2 approaches 20 times.
- Ekaterina Usmanova in her personal trainings does not focus on the duration of the classes, but on the quality of the exercises performed. Pay all your attention to the technique of exercises for the press, first study them, and then repeat.
Do not pull your neck, work at the expense of the press. Straighten your legs to the end, press the lower back to the floor. Do not be afraid of pain, because if the press hurts, it means that you trained not in vain.