Practice: A6W

6 Aerobic Weider, commonly known by its abbreviation A6W, is a set of six aerobic fitness. These exercises are designed to strengthen the abdominal muscles and improve their sculptures. It is a beautiful set of exercises for stomach whether you want to lose weight, as well as for those who want to work out the abs.

A6W - Exercises:

Exercise 1
We put hands along the body. Then we raise the chest, so that part of the lumbar back was on the ground. At the same time we raise one leg bent at a right angle at the knee. Raise torso and leg, until they do not create a right angle to each other. At this point, grab his hands behind his knee and hold this arrangement for 3 seconds. This is very important! We're going to lay the initial and repeat the exercise with the other foot.
It looks like this:

Exercise 2
This exercise is the same as the first exercise, the fact that in this exercise, raise both legs at the same time.
It looks like this:

Exercise 3
This exercise is similar to the exercise of the first, except that in this exercise, raise and lower the whole time with his hands clasped on his neck.
It looks like this:

Exercise 4
This exercise is a kind of fusion of the second and third classes. Raise both legs at the same time with his hands clasped on his neck.
It looks like this:

Exercise 5
Raise the chest with his hand braided neck, as in the third exercise. Then raise and lower the legs as in the third exercise, except that we do it very quickly, about 6 times and we put their feet on the ground! It looks like a bicycle, except that we remember to move your feet while approaching the chest had a right angle at the knee.
It looks like this:

Exercise 6
Raise both legs straight and both chest and hold for 3 seconds.
It looks like this:

Caution!
All exercises are done on a flat surface!


To achieve this effect we should exercise regularly and conscientiously.There are two variants of the exercise:
1 Option exercise seven days a week.
2 Option exercise with one day of rest per week

1.

Day	Series	Cycles
1.	1	6
2.	2	6
3.	2	6
4.	3	6
5.	3	6
6.	3	6
7.	3	8
8.	3	8
9.	3	8
10.	3	8
11.	3	10
12.	3	10
13.	3	10
14.	3	10
15.	3	12
16.	3	12
17.	3	12
18.	3	12
19.	3	14
20.	3	14
21.	3	14
22.	3	14
23.	3	16
24.	3	16
25.	3	16
26.	3	16
27.	3	18
28.	3	18
29.	3	18
30.	3	18
31.	3	20
32.	3	20
33.	3	20
34.	3	20
35.	3	22
36.	3	22
37.	3	22
38.	3	22
39.	3	24
40.	3	24
41.	3	24
42.	3	24

2. 

Day	Series	Cycles
1.	1	6
2.	2	6
3.	2	6
4.	3	6
5.	3	6
6.	3	6
7.	-	-
8.	3	8
9.	3	8
10.	3	8
11.	3	8
12.	3	10
13.	3	10
14.	-	-
15.	3	10
16.	3	10
17.	3	12
18.	3	12
19.	3	12
20.	3	12
21.	-	-
22.	3	14
23.	3	14
24.	3	14
25.	3	14
26.	3	16
27.	3	16
28.	-	-
29.	3	16
30.	3	16
31.	3	18
32.	3	18
33.	3	18
34.	3	18
35.	-	-
36.	3	20
37.	3	20
38.	3	20
39.	3	20
40.	3	22
41.	3	22
42.	-	-
43.	3	22
44.	3	22
45.	3	24
46.	3	24
47.	3	24
48.	3	24
49.

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Motivation

Antistress diet

In life, we come to deal with different challenges, situations or random events that evoke strong emotions on us. Stress is known to everyone. And as far as the mobilizing effect is not so bad, it is very frustrating adverse effect on our health. People have many ways to cope with these emotions. Some are in favor of static stress in the gym, others go to therapy and enjoy the calming pills, and still others find solace in a box of ice cream, a chocolate cake or another kilogram. Not the way, my dear!

Magnesium and vitamins (especially B6) are necessary for the proper functioning of the nervous system, and so we have to eat them as much as possible, in order to calm the nerves. What to eat to feel better?

Bananas  -  containing protein, iodine, potassium, magnesium, vitamin C and PP. They support the formation of the hormone serotonin, the so-called hormone of happiness. Similar effects have tomatoes, potatoes, watercress and grains.
Cocoa  -  is largest source of magnesium. Similarly, the act nuts, pumpkin seeds and cereal.
Beet  -  is in them a lot of B vitamins and magnesium. Positive effect on the brain and improve concentration.
Legumes  -  supply of zinc, phosphorus and vitamin H regulate the central nervous system and counteract the depressive mood.
Potatoes  -  source of potassium. They lower blood pressure, regulate heart rate, headaches caused by combat stress, soothe.
Nuts  -  located therein lanolin acid, potassium, selenium, magnesium and phosphorus.
Fish  -  source of unsaturated fatty acids. Strengthen the nervous system.
Poultry  -  is primarily a source of protein and vitamin B.
Groat  -  has a large amount of silicon, phosphorus, and vitamin B.
Pepper  -  contains vitamin C, which has a positive impact on the improvement of humor.
If you really want to eat something sweet, then reach for dark chocolate, which has a lot of magnesium.

A very positive effect on the body has ginseng, which soothes the nerves and improves memory and concentration. It is important to drink plenty of water, fruit juices and herbal teas. Tea with lemon balm or lavender calms, and tea with hazel has a preventive effect and protects against colds.

Products to avoid include:
Coffee in large quantities, as we become more susceptible to stress and irritable.
Alcohol work relaxess, but only for a moment. Generally has a negative effect on the nervous system.
Saturated fatty acids contained eg in potato chips or French fries, cause irritability and lethargy.

Caution! Anti-stress diets should not be used longer than two days.

celebrity figure: Rita Ora

Rita Ora became popular in quick time, and when the whole world knows her music, men began to marvel at hers beauty, and the women - the figure. Rita has a great, feminine shapes, which are the dream not only one lady.

Singer weighs 118.8 lbs and is 5'7'' tall, and although the weight seems low, the star looks very healthy and do not exaggerate with taking care of her body, and believes that every girl has the complexes that are always with her.

In an interview, Rita said she hated her ass, but she does not do too much to get rid of her. Ora is on 'the lollypop diet', which consists of special food appetite suppressant lollipops Power Pops. To maintain the current figure, Ora do cardio exercises twice a week for 15-20 minutes.

celebrity figure: Taylor Swift

Taylor Swift is definitely a talented singer and songwriter. I love the saying that every girl can find the song Taylor, who talks about what it feels like What do you think? Do you have a song that perfectly applies to you? :)

Taylor has a great, long legs, which often exhibits in short dresses and skirts. Beautifully presented also in jeans tubes.

Swift is 5 '11'' tall and weighs 129 lbs. The singer wears clothes in a size 6/8, and her measurements are 75-62-77 cm.

Taylor is running for long distances and cardio exercise (60 minutes) to maintain her figure. Swift is not afraid to sweat, it is believed that the sweat from the body are those that have practiced well.

Singer admits the principle of "Eat slightly from Monday to Friday,be crazy on  weekend." Taylor likes to eat and cook. She avoids sweet drinks.

celebrity figure: Taylor Momsen

Taylor Momsen is a very talented girl who has four groups of fans. Some people love her for her role as Jenny in "Gossip Girl", while others are fans of her vocals and the band The Pretty Reckless, others love her for her gorgeous body (those legs!). The last group of fans Taylor loves her for everything.

With her height and figure, Momsen could easily focus on modeling. Taylor weighed 118.8 lbs at 5 '8'' inches tall. She is in the clothes in size 6, and hers dimensions are 81 (bust), 58.5 (waist) and 84 cm (hips).

Taylor maintains her great figure through various forms of dance and regular visits to the gym. One of her favorite forms of activity is also walking. Momsen says that exercise motivates her desire of looking out for the best.

Diet Momsen is based on huge amounts of peanut butter and apples. The star confessed that she is trying to eat as healthfully as possible. Often, when she wants a huge portion of carbohydrates, she is going on a long walk, but her weakness is cookies in the shape of animals, which are dipped in water.

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