Exercises for high intensity metabolic training. Metabolic Training: How to Get Rid of Cardio. Types of Metabolic Training

Today there are a huge number of types of training and it can sometimes be confusing because you start to think about what is best for you and which workout will be more effective.

If such thoughts come to you, then do not despair, you are not alone! After all, on the Internet you can find everything from a four-minute tabata to a full sixty-minute cardio workout.

But which one will bring the desired results? Which one will work better?

If you haven't heard of metabolic strength training yet, then it's time to turn your attention to it and finally start seeing results.

Let's first look at what this type of training actually is.

So, metabolic training for weight loss is a scheme that includes several types of exercises performed at very high intensity with minimal rest breaks. This is done in order to create a feeling of oxygen starvation.

After performing several metabolic exercises on different muscle groups, you can take a short break and then begin again on another muscle group.

This type of training combines several other types at once, for example, high-intensity strength and aerobic.

Ideally, you will work so intensely that your body goes into a state of oxygen starvation from intense exertion. And this state will allow you to burn calories even after training.

Aerobic and anaerobic exercise

So, when you exercise too intensely, your body experiences an “excess” of oxygen consumption.

This brings us to the part about the difference between aerobic and anaerobic exercise.

Aerobic exercise is usually performed in the presence of normal oxygen levels and gets you moving but does not greatly increase your heart rate.

Anaerobic exercise, on the other hand, is performed in a state of oxygen deprivation, this happens because you are training so intensely that your body needs more and more air to cope with the workout. This is how the effect of oxygen starvation occurs.

This causes the body to begin consuming excess amounts of oxygen in an attempt to recover.

This process helps to a high level, hence the term "metabolic training"

For a workout to be considered metabolic it must meet three criteria:

1. Engage all parts of the body
2. Run at maximum intensity level
3. Cause a burning sensation, which means the production of lactic acid in muscle tissue

A little deeper into the essence of the approach

So, MCTs include parts of strength training and metabolic training. In other words, this means you perform complex strength workouts back to back with little or no breaks.

These factors satisfy all of the above criteria. You're engaging multiple muscle groups, working close to your limits, and thanks to the high intensity, you're definitely promoting lactic acid production.

How is this workout different from others?

You can see a little comparison here

Proper metabolic strength training lasts 20 to 30 minutes on average.

Let's compare this to a regular workout (strength or cardio), which lasts about 45 minutes. Or even training in the gym, yes, they are all effective, but most people with today’s pace of life simply don’t have time, so MCT is the best option for them.

Who is MST suitable for?

Now you already have at least some idea about metabolic training, now let's discuss who it is suitable for.

Honestly, they suit everyone, but they should definitely be preferred by those who want:

• not long but effective workouts
• burn fat and develop muscle as quickly as possible
• have developed muscles, but at the same time remain slim
• improve the cardiovascular system
• don't waste time on long workouts
• look athletic and attractive
• expose yourself and your body to new tests

From all this it is clear that such training can improve everyone's life.

There are only a few types of people who should avoid MCTs

People recovering from injury should not start MCT. Firstly, metabolic training requires high intensity and if you do it half-heartedly, there will be no result. Secondly, such high intensity can damage the injury and worsen your current condition. Thus, it is better to wait for complete recovery and only then start training.

The next people who should avoid MCT are beginners. If you are just starting your sports “path”, then it is better to start with something else. The fact is that your body is not prepared for such high intensity. Therefore, for now it is better to prepare the body for such loads, it will take about 6 months (maybe longer, it all depends on you)

Well, the third group is people with certain diseases. For example, if you have heart problems, then MCT is simply contraindicated for you and it is better to give preference to moderate-intensity training.

Pregnancy is also a stop sign for MCT. If you still have questions, it is best to discuss them with your coach.

Before we dive into what metabolic training actually looks like, let's first talk about its benefits.

So here are some key points:

1. Accelerated fat burning process

It is an indisputable fact that compared to conventional strength training, metabolic training is significantly superior.

During several studies, scientists found that, unlike training at a moderate pace, training at a high intensity showed simply crazy results.

The second type burned much more fat than the first.

Moreover, we all know that excess fat can lead to very disastrous consequences, so MCT not only makes you slimmer, but also saves you from various diseases.

2. Improves fitness and your cardiovascular endurance

As mentioned above, metabolic training makes the heart work faster, due to the high intensity, your heart rate increases, and very short breaks do not allow it to calm down. What

That is why this type of training is not suitable for people with heart problems.

3. MCT builds muscle and strength

Since MCT also includes strength training, you will also get great results in the muscle area.

And this is another advantage of metabolic strength training, because most other workouts that are aimed at accelerating metabolism do not pay attention to muscles and muscle mass.

4. Does not require much time

As mentioned above, MCT is the fastest and most convenient type of training. You can be at home or in the gym, it doesn’t matter, all you need is 30 minutes of time. And this is very convenient, especially for people with a busy schedule.

Moreover, MCT includes a variety of compound exercises that work the entire body, so 3 workouts per week (one day apart) will make a great workout regimen.

Yes, yes, you don’t have to go to the gym 5 times a week, training individual parts of the body, or include additional cardio exercises in your schedule, because MCT is the best part of both workouts.

5. Improves insulin sensitivity

Sensitivity is an important factor that not only helps your body control weight, but also prevents the risk of diabetes.

And here MST also managed to succeed. After each workout, your body begins to respond better and better to insulin.

In one experiment conducted by a group of researchers, it was noticed that volunteers who did high-intensity workouts literally showed better insulin sensitivity after a couple of weeks.

6. Reduces stress levels

Intense exercise also reduces stress levels and improves your mood.

Once you start doing MCTs, you will immediately notice how positively they affect your mood.

With each workout you will feel calmer and more relaxed.

7. Improves sleep quality

Last but not least, MCT, like any workout, improves the quality of your sleep.

BUT! It is important to choose the right time for your workout, because if you do it too early, you may fall asleep at the wrong time, or, conversely, if you practice too late, you will have more problems falling asleep than usual.

And these are all just the main advantages of this training, so you really should pay attention to this type of training.

Metabolic Workout Example

So how do you properly structure all of your exercises? Yes, and in general, what is MST?

Below you will find one possible example for your training. The training cycle can be up to three times, it all depends on your qualifications and athletic training.

The exercises are performed one after another. But for beginners, it is better to choose a couple of exercises from this list, adding them as their abilities develop.

Well, or you can change and rearrange these exercises to make it more comfortable for you.

Rest should be minimal. For beginners, about 1-2 minutes, but for more advanced athletes, the break should be no more than 20 seconds.

For exercises that require weight, choose the heaviest possible object to keep you toned. So here are some rules that may help you:

• First lap: 70% of your maximum ability
• Second circle: 80%-90% of maximum
• Third lap: 90%+ of maximum

Set of exercises

• Squats, 10-20 times
• Lunges 10 times on each leg
• Jumping lunges 10 times on each leg
• Squats with jumps 10 times
• Single toe touches, 8-15 reps
• Fitball crunches 10-15 reps
• Leg raises using a fitball 10-15 reps
• Press 10-12 times
• Press using a fitball 10-20 reps
• Push-ups on the ball 10-20 times
• Pull-ups (until exhaustion)
• Lifting dumbbells (butterfly) 10-20
• Raising dumbbells forward 10-20 reps
• Triceps exercise with weight (cable rope), 10-20 repetitions

How to Add Metabolic Circuitry to Your Training Process?

So, how to properly plan such a workout?

You should remember that this approach to exercise forces the whole body to work, which is why it is better that both before and after training you have a day off from other types of training.

Yes, of course, you can do some cardio exercises, but they should be light enough so as not to overtax the body. After all, doing two intense workouts in a row can lead to injury or other unpleasant consequences.

REMEMBER! The body must have enough time to recover.

If you don't want to exclude strength training from your sports regimen, then it's worth adding MCT so that you have rest before and after it.

Don’t forget, this workout puts a lot of stress on your body, so don’t forget about the rest that your body will need so much.

And running is not the best way to relax and get away from MST, it’s better to take care of yourself, watch movies, take a relaxing bath. Whatever, just let your body recover and only then proceed to the next workout.

Important nuances

So, here are some tips to help you ease your journey into the world of MST.

Remember that exercises must be performed correctly

It doesn’t matter how tired you are, but if you still feel that such loads are not for you, then it is better to stop, get yourself in the right shape and only then start MCT again.

Enjoy! Yes, it’s difficult, given the intensity and complexity of the workout, but if you do MCT, pushing yourself, you simply won’t get the desired result.

Therefore, create the right mood, put together a playlist with your favorite songs, choose the exercise that you like best and get to work.

Good sleep is the key to success! Don’t forget about sleep, because such a workout is really a difficult test for your body, so you should sleep at least 8-9 hours.

Don't forget about nutrition! Especially about the diet before and after training. Eat more proteins and carbohydrates for better results.

Start slow! Don't try to do everything at once, it won't lead to anything good. Try it, look at your general condition and only then increase the pace and intensity.

So, having remembered all these tips and information above, you can begin metabolic training with peace of mind.

Metabolism is the chemical process for maintaining life. In this article we will tell you how to speed up your metabolism to lose weight, what foods speed up your metabolism and what else can be done to increase the rate of fat breakdown in the body.

The speed at which it occurs depends on the individual. Those with slow metabolisms tend to have more remaining calories stored as fat.

But people with fast metabolisms burn more calories and are less likely to store fat.

In this article, we'll look at why some people have fast metabolisms and how you can speed up your metabolism to burn more calories.

Metabolism is a term that refers to the totality of all chemical processes in the body. The higher your metabolic rate, the more calories your body requires.

In simple words, metabolism is the process of converting the food we consume into energy. The proteins, fats and carbohydrates, as well as the vitamins and minerals that we consume are absorbed and processed by the body to build new cells, hormonal and enzyme metabolism. Metabolic speed depends on many factors: heredity, health status, but the main role is on dietary habits and proper nutrition. If you watch your diet, do not consume excess amounts of carbohydrates, but still cannot lose excess weight, most likely your metabolism is slow. As you age, your metabolism slows down and your body accumulates fat deposits.

Metabolism can be improved by eating small, frequent meals, exercising, eating foods that speed up metabolism, such as citrus fruits, bran bread, oatmeal, green vegetables, nuts, hot peppers, ginger, cinnamon, fish, low-fat dairy products, drink green tea, coffee.

This is the reason why some people can eat a lot without gaining weight, while others eat less but gain fat.

Thus, the “metabolic rate” is the number of calories you burn in a given period of time, i.e. calorie consumption.

Metabolic rate can be divided into several categories:

• Basal metabolic rate(BMR): Metabolic rate when you are sleeping or in a deep state of rest. This is the minimum metabolic rate. Energy is spent on breathing, blood circulation, heartbeat, and brain function.
• BX(RMR): The minimum metabolic rate required to keep the body alive and functioning. On average, it accounts for 50-75% of total calorie consumption.
• Thermic effect of food(TEF): The amount of calories needed for digestion and digestion. The increase in metabolic rate after eating typically accounts for about 10% of total energy expenditure.
• Thermic effect of exercise(TEE): The number of calories burned during exercise.
• Thermogenesis of daily activities(NEAT): The number of calories burned during physical activities other than exercise and sports. This is fidgeting in a chair, walking down the street, different standing poses.

Conclusion: Metabolic rate is also known as calorie expenditure. This is the number of calories used by the body in a given period of time.

What factors affect metabolic rate?

Numerous factors influence your metabolic rate. Here are a few of them:

• Age: The older you get, the slower your metabolic rate becomes. This is one of the reasons why people tend to gain weight as they age.
• Muscle mass:H The more muscle mass you eat, the more calories you consume.
• Body Size: The larger you are, the more calories you burn.
• Ambient temperature: When your body is exposed to cold, it requires more calories to prevent your body temperature from dropping.
• Physical activity: All body movement requires calories. The more active you are, the more calories you will burn. Metabolism will speed up accordingly.
• Hormonal disorders:Cushing's syndrome and hypothyroidism slow your metabolic rate and increase your risk of weight gain.

Conclusion: Several factors influence your metabolic rate. These include age, lean body mass, body size and physical activity.

Are some people really born with fast metabolisms?

Metabolic rates are different for everyone, even newborns.

In other words, some people are born with faster metabolisms than others.

Although genetics may contribute to these differences, scientists cannot reach a general conclusion about its impact on metabolic rate, weight gain, and obesity.

However, most studies show that obese people have a higher overall metabolic rate compared to average weight people.

The researchers noted that this is because obese people have more muscle, which contributes to the excess weight.

However, research shows that obese people have higher metabolic rates, regardless of the amount of muscle mass they have.

In contrast, other studies show that obese people have an average 3-8% lower metabolic rate than those who have never been obese.

Only one thing is clear - all people are different when it comes to metabolic rate.

Most of these differences occur due to people's age, as well as their environment and behavior. However, the role of genetics in these individual differences needs to be further explored in more detail.

Conclusion:Speed ​​m Metabolism varies among individuals, even among newborn children. However, the influence of genetics on these differences remains unclear.

Metabolic adaptation

Metabolic adaptation, also known as adaptive thermogenesis or “starvation mode,” may also play a role in the development of obesity.

Fasting mode is the body's response to a calorie deficit. When your body doesn't get enough food, it tries to compensate by reducing your metabolic rate and the number of calories you burn.

The degree to which metabolic rate decreases varies greatly between different people.

This slowdown in metabolism is more pronounced in obese people. The greater the slowdown, the more difficult it is to lose weight through dieting or fasting.

Your fasting pattern is likely due in part to genetics, but previous attempts at weight loss or exercise may also play a role.

Conclusion: Metabolic adaptation, or starvation mode, occurs when metabolic rate slows during a low-calorie diet. It varies between individuals, but is more noticeable in obese individuals.

How to improve metabolism in the body to lose weight?

You can lose weight not only by eating fewer calories. Effective weight loss programs also include strategies to boost your metabolism.

Fortunately, there are several ways to speed up your metabolism and lose weight. Here are eight simple methods.

1. Move more

All body movements burn calories. The more active you are, the higher your metabolic rate will become.

Even very simple activities such as standing, walking or doing housework produce good results in the long run.

This increase in metabolic rate is known as activity of daily living thermogenesis (NEAT).

In severely obese individuals, NEAT may account for a significant portion of daily caloric expenditure.

There are several ways you can increase your NEAT. Here are some tips if you spend a lot of time sitting:

• Get up and walk around regularly;
• If possible, only use stairs;
• Do housework;
• Move more, swing your legs, tap your fingers;
• Chew low-calorie chewing gum;
• Use a high desk for standing work.

If you have an office job, using a standing desk can increase the number of calories you burn by 16%.

Another study found that using a standing desk burned an additional 174 calories compared to a sitting position.

Even seemingly insignificant activities, such as typing on a computer, can increase your metabolic rate by 8% compared to doing nothing.

In the same way, restlessness can make a significant difference.

One study found that people who sat still for 20 minutes increased their calorie expenditure by 4% compared to when they were lying down. Fidgeting in your chair also increases your calorie expenditure by as much as 54%.

Regular exercise is highly recommended for those who want to lose weight or improve their health. But even light activities like walking, housework, or mobility can give you an advantage later on.

Conclusion: The more you move, the higher your metabolic rate becomes. If you have a sedentary job, you can improve your metabolic rate by walking regularly, chewing gum, or using a high desk.

2. Do high-intensity workouts

The most effective form of exercise is high intensity interval training (HIIT).

Their essence lies in the fact that the exercises are built from fast and very intense approaches, such as sprints or quick push-ups.

This really speeds up your metabolism even after your workout is over.

Conclusion:High Intensity Interval Training are one of the most effective ways to increase your metabolic rate and burn more calories.

3. Strength training

Strength training is another great way to improve your metabolism.

Strength exercises contribute to the growth of muscle mass, which is an excellent bonus to the immediate effect of the exercise itself.

The amount of muscle in your body is directly related to your metabolic rate. Unlike fat mass, muscle mass significantly increases the number of calories you burn at rest.

The study found that performing strength training for 11 minutes a day, three times a week, increased resting metabolic rate by an average of 7.4% after six months. That is, 125 additional calories are burned per day.

In old age, as a rule, muscle mass decreases, and, accordingly, the metabolic rate decreases, but regular strength exercises can partially counteract this unfavorable process.

Likewise, weight loss through dieting often results in loss of muscle mass and a decrease in metabolic rate. But strength training can help prevent this.

In fact, a study conducted on overweight women found that performing strength training on a low-calorie diet of 800 calories daily prevented a decrease in muscle mass and metabolic rate, compared with those who did no exercise or only aerobic exercise.

Conclusion: Strength training can increase your metabolic rate by stimulating muscle growth. It may even counteract the decrease in metabolic rate associated with the aging process and a low-calorie diet.

4. Eat protein

Eating enough protein is important if you want to build or maintain muscle mass. But dietary protein also has other benefits, such as boosting metabolism for weight loss.

All food causes a temporary increase in metabolic rate. A process known as the thermic effect of food (TEF). However, this effect is much stronger after eating a protein meal than after eating a meal rich in carbohydrates and fats.

In fact, protein increases your metabolic rate by 20-30%, while carbohydrates and fat only increase your metabolic rate by 3-10% or even less.

This increase in calorie expenditure may promote weight loss or prevent weight gain after weight loss.

TEF is highest in the morning or during the first few hours after you wake up. For this reason, try to consume the majority of your daily calories early in the day to maximize this effect.

Eating plenty of protein may also help counteract the loss of muscle mass and slowing metabolic rate associated with weight loss.

Conclusion: Eating enough protein is important for gaining or maintaining muscle mass and metabolic rate.

5. Don't starve yourself

While people start eating less to lose weight, this can usually be counterproductive later on.

The fact is that calorie restriction leads to a decrease in metabolic rate and, therefore, the number of calories burned.

This effect is known as metabolic adaptation. It is the body's way of protecting itself from potential starvation and death.

Research shows that consuming less than 1,000 calories per day causes a significant decrease in metabolic rate.

Research in obese people suggests that metabolic adaptations can significantly reduce the number of calories burned, sometimes by as much as 504 calories per day. Better consume foods that improve metabolism without feeling hungry.

Conclusion: Long-term calorie restriction slows down your metabolic rate. This effect is called metabolic adaptation.

6. Drink water

Raising your metabolic rate for a short period of time is not that difficult. It's as simple as getting ready for a walk or drinking a glass of cold water.

Many studies show that water leads to an increase in the number of calories burned.

Drinking cold water has an even greater effect than warm water because the body first needs energy to warm it up to body temperature.

Research into this phenomenon has yielded varying results. About half a liter of cold water can cause a 5-30% increase in the number of calories burned within 60-90 minutes afterwards.

Increasing your water intake is also good for your waistline. Some studies have shown that 1-1.5 liters of water per day can lead to significant weight loss over time.

To maximize the benefits of drinking water, drink it before meals, as it will fill you up and reduce your calorie intake.

Conclusion: Water will help improve your metabolism and can even lead to weight loss over time. Cold water is most effective.

7. Drink caffeinated drinks

While plain water is fine, low-calorie caffeinated drinks such as coffee or green tea are also beneficial.

Numerous studies have shown that drinking caffeinated drinks can temporarily speed up your metabolic rate by 3-11%.

However, this effect is less pronounced in obese people and older people. Additionally, longtime coffee drinkers may have become resistant to its effects.

In order to lose weight, it is best to drink drinks such as plain black coffee without sugar. Like water, iced coffee can be even more beneficial.

Conclusion: Drinking caffeinated drinks may temporarily increase your metabolic rate.

8. Get good sleep

Unreasonably little sleep is not only detrimental to your overall health, but can also slow your metabolic rate and increase your risk of gaining weight.

One study found that metabolic rate decreased by 2.6% when healthy adults slept only four hours a night for five days in a row.

Another five-week study found that long-term sleep disruption, along with irregular bedtimes, reduced metabolic rate by an average of 8%.

Conclusion: Lack and poor quality of sleep can reduce your metabolic rate. For proper metabolism, you need to strive to get enough healthy sleep.

Message for Thought

Although your basal metabolic rate is largely out of your control, there are various ways to increase the number of calories you burn.

The 8 ways above can greatly help you in your fight against excess weight.

Video - how to eat a lot and lose weight?

Breathing exercises for weight loss

This type of breathing exercise is especially popular in China, where it is called “jianfei,” which means “lose fat.” It consists of three types of breathing exercises with which you can lose weight, maintain your figure and maintain excellent health.

There are three types of jianfei exercises: wave, lotus and frog. After completing them, the feeling of hunger disappears, so during the training period you can painlessly reduce the amount of food consumed and arrange fasting days on vegetables and fruits. At the same time you will there is no feeling of weakness, dizziness and other symptoms that accompany the feeling of hunger.

Before performing the exercises, you need to loosen your belt and unfasten your clothes if they hinder your body movements.

1. "Wave".

To perform the exercise, you need to lie on your back, bend your knees at a right angle and place your feet straight. Place one palm on your chest, the other on your stomach, then begin movements, slightly helping yourself with your hands. As you inhale, straighten your chest and pull in your stomach. When exiting, pull in your chest and inflate your stomach as much as possible, but without much effort. Movements of the chest and abdomen - up and down, as if forming waves. The breathing rate should be close to normal. If you feel slightly dizzy while performing the exercise, you should slow down your breathing a little. You should perform 40 inhale-exhale cycles. This exercise can also be performed standing, sitting and walking.

2. "Lotus".

As a rule, this exercise is performed while sitting, with your legs tucked under you, that is, in the “Buddha” pose. Hands, palm up, should be placed one above the other on your legs in front of your stomach. The woman places her left leg on top of her right, the man does the opposite. There is no need to lean on the back of the chair, the lower back should be slightly straightened, the shoulders and chin should be lowered, the eyes should be closed, the tip of the tongue should be raised to the top and near the upper teeth, touch the palate with it, completely relax, take a comfortable, natural position. After this, you need to bring your thoughts into the proper state: first take a deep breath and relax, then think for 1-2 minutes about the pleasant and joyful things in your life to create a light and calm mood. This breathing exercise is divided into 3 stages:

1) Duration – 5 minutes. Breathing should be deep, long, smooth and natural. The chest and stomach practically do not fall or rise. At first, you can quietly listen to the sounds of your breathing and gradually practice it so that it becomes silent. Learn to control your breathing and regulate it.

2) Duration – 5 minutes. Inhale naturally, without paying attention to the breath. When exhaling, relax completely and achieve a silent exhalation, deep, even and long.

3) Duration – 10 minutes. Do not control either inhalation or exhalation. Breathe naturally, without paying attention to the depth and evenness of your breathing. At the same time, you need to maintain the feeling that the breath is sometimes close, sometimes far, sometimes appears, sometimes disappears. If extraneous thoughts appear at the same time, do not pay attention to them - you should be calm.

The lotus exercise should be performed 3 times a day, and can be performed in the morning after getting up and in the evening before bed.

3. "Frog".

To perform the exercise, you need to sit on a chair about 40 cm high so that the lower leg and thigh form a right or slightly smaller angle. Spread your knees shoulder width apart. Women clench their left hand into a fist and clasp it with their right hand. Men clench their right hand into a fist and clasp it with their left. You should place your elbows on your knees, rest your forehead on your fist, close your eyes, relax your whole body, bring yourself to a state of complete peace and smile. You need to relax internally, calm your thoughts and nerves. To do this, you need to breathe once, as if you were very tired, so that the whole body becomes limp, then you need to think about joyful things (for example, imagine that you are lying on the grass by the water and enjoying nature and peace) in order to achieve mental balance. Once you are completely relaxed, you can begin the exercise.

Your thoughts should be completely focused on the breathing exercises. First, you should take a free breath through your nose and move the air, helping yourself mentally, into the abdominal area, then exhale lightly, slowly, evenly through your mouth. At the same time, there is a feeling that the abdominal area gradually becomes relaxed and soft.

After you have exhaled all the air, inhale it again through your nose, the inhalation should also be light, slow, even. As you inhale, you should feel the lower abdomen gradually fill with air and swell. When your stomach is full, you need to freeze for 2 seconds, then take an additional short breath, after which you immediately begin to exhale slowly.

Thus, a breathing cycle is obtained - “exhale - inhale - freeze for 2 seconds - short inhale and exhale.” During the breathing process, the chest does not rise, only the stomach sometimes retracts or swells, which resembles a frog. While performing this exercise, you need to monitor the degree of filling of the abdomen with air when inhaling, taking into account the state of your body. The exercise is performed for 15 minutes.

Jianfei exercises should not be performed if there is internal bleeding or for those who have not completed three months after abdominal surgery. For those who suffer from cardiovascular and gastrointestinal diseases, the degree of filling the abdomen with air should be reduced to 10-20%. During menstruation, women should avoid doing the lotus exercise. After finishing gymnastics, in order to avoid dizziness, you should not immediately open your eyes. It is better to raise your head with your eyes closed, rub your palms together 10 times, then “comb” your head with the fingers of both hands several times, then open your eyes, clench your hands into fists, raise them up, stretch and take a deep breath. After this, your eyes will clear up and you will feel an influx of energy and strength.

The frog and lotus exercises are useful for relieving fatigue and improving metabolism. They can be performed separately from each other in order to strengthen the body and maintain health. During the period of intensive weight loss, exercises are performed 3 times a day for 15 minutes. The “frog” exercise stimulates blood circulation and metabolism in the body, which, in turn, has a beneficial effect on the skin of the face. With deep inhalations and exhalations, the chest diaphragm rises and falls, thus producing an internal massage of the organs.