Hand exercises at home Katya Usmanova

Ekaterina Usmanova training complex

Ekaterina Usmanova is perhaps one of the most popular fitness models in Russia. We can say that it was she who became the girl thanks to whom such a trend as a fitness bikini became popular in our country. With her high achievements, Katya inspired many people and made them believe in themselves and their strengths.

For many, the story of Katya Usmanova is another confirmation that everyone has the opportunity to achieve the desired result, having in their arsenal character and love for their work. Looking at her, you just want to immediately sign up for the gym and start eating right. What is the secret of this perfectly proportioned beauty? Of course, in hard training and proper nutrition! We'll talk about them today.

Meals from Ekaterina Usmanova.

In pursuit of beauty, people often forget about their health. Many people with a slow metabolism have the idea that many foods, for example, bananas, nuts and meat, are something bad because they are too high in calories, and they refuse them. At the same time, they forget that there they cause damage to their bones, hair, and skin. Therefore, Ekaterina has never gone on extreme diets and categorically does not advise this to others. Such a diet can easily lead to health problems, but not to a great figure. So her diet is a classic healthy diet. No fast food, no junk food, only balanced and healthy food.

To promote metabolism, Katya Usmanova recommends eating small meals. Under no circumstances should you go hungry, as the body must work without failure. During drying, it is necessary to take a larger amount of protein than usual, because the process of assimilation of this component is energy-intensive and has a greater effect in fat burning.

Video: what Ekaterina Usmanova eats:

Usmanova advises eating 5 times a day: 3 main meals and 2 snacks. In the breaks between breakfast, lunch and dinner, it is recommended to eat, for example, cottage cheese with various berries, or a simple summer salad. Fresh juice is also perfect; it contains many microelements that give energy to the entire body.

Ekaterina herself, when participating in fitness bikini competitions, always followed a strict diet before each of them. For several weeks, her diet included a minimal amount of fast carbohydrates. During this period, Catherine refused proteins and foods with a lot of protein, for example, chicken breast. Before the competition, the girl preferred white fish and all kinds of vegetables with a high fiber content.

It's no secret that such a strict diet must be properly combined with all kinds of supplements and vitamins. As Ekaterina herself says, she strictly adheres to this rule and takes a complex of BCAA amino acids in combination with many other additives: enzymes, glutamine, glycine, panangin, L-carnitine in combination with all kinds of minerals. Usmanova also emphasizes that fat burners and pre-workout complexes from the American company ProMera helped her well (by the way, Katya works under an advertising contract with this famous sports nutrition company, as well as, for example, the star of the world fitness industry IFBB Bikini Pro Anna Delia de Iturrondo) . In the process of preparing for performances, Ekaterina Usmanova drinks a lot of water, without it you can’t go anywhere.

Usmanova herself admits that before she practically did not take any supplements, and her results were much lower than the current ones. Following a strict diet in combination with various sports supplements, according to the girl, she did not have a single breakdown. With such a comprehensive approach to nutrition, she felt much more resilient when performing various grueling exercises, and at the same time she still had a charge of energy for all kinds of trips and filming.

For people who have problems gaining muscle mass, Ekaterina advises taking high-quality protein in combination with BCAA to properly build muscles. She advises everyone else to eat a balanced diet: for example, the morning meal should include cereals, cereals and fruits, and after lunch it should include all kinds of vegetables and foods containing large amounts of protein. Katya herself likes to treat herself to a gourmet breakfast, for example, steamed or grilled salmon along with vegetables.

On the subject: The benefits of training diaries

Training from Ekaterina Usmanova.

As a rule, Ekaterina works the body according to the split principle, i.e. During training, not all muscle groups are worked out, but only a part; the remaining groups are distributed on other days of training. This approach allows you to pay more attention and time to each muscle group separately, as well as give them more time to recover.

Usmanova, like many other representatives of the fitness bikini, focuses her training on her buttocks.

As for the duration of training, Ekaterina claims that if everything goes at a good pace and dedication, then you can do it in 1 hour.

If you are concerned about excess weight, then in this case Usmanova recommends supplementing strength training with cardio loads based on the principle of interval training. For example, when working on a cardio machine or running, Katya advises changing the load: 2 minutes of low-intensity movement and 2 minutes of “full power” movement. In total, this cardio workout lasts 20 minutes. Thanks to this method of training, the body's metabolic rate increases and fat is burned.

In preparation for competing, Usmanova trained twice a day, up to five to six times a week. At the same time, cardio and strength training alternated. Usmanova emphasizes that strength training during this period was not carried out with the goal of increasing muscle volume, but rather to define them, maintain volume and burn subcutaneous fat. With increased training intensity, you need to eat more often, about eight times a day, i.e. almost every couple of hours, not forgetting about sports nutrition.

Below we have collected a video about Ekaterina Usmanova’s training:

Katya Usmanova: butt training:

Leg training by Katya Usmanova:

Shoulder training video with Ekaterina Usmanova:

We train the abs with Katya Usmanova:

Author of the article: Arina Shabelskaya

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Training Tips:

1. It would be better to develop each muscle group separately. One day exercise for the buttocks, the next - arms, then legs, and so on for all areas of the body that you want to pump up.
2. Regarding the time of classes, it depends on the intensity. You can have time to tone all your muscles in an hour.
3. To burn excess weight, there is also a method based on the principle of interval training. This load on the heart consists of running for twenty minutes, alternating speeds. 2 minutes easy jogging, then 2 minutes fast, and so on alternating.
4. And when preparing for competitions, Katya trains twice a day, five to six times a week. It is very important to alternate between strength training and cardiac training. But during such intense training you need to eat often, about eight times a day.

The most important thing in training is its consistency. The main thing is not to be lazy to train every day and then the results will please you.

Katya Usmanova about training her buttocks in the gym

On this issue, the athlete has a clear opinion: there is nothing better than a base. She managed to achieve her shape thanks to physically challenging basic exercises in the gym.

Ekaterina attaches great importance to warming up. She doesn't approve of grueling cardio before body-building exercises: they take a lot of energy. It is recommended to do light squats without weights with an emphasis on technique: the spine is straight, the back is straight, the elbows are bent, the knees do not protrude beyond the toes.

TOP 5 exercises by Katya:

Smith machine squats; leg press; reverse lunges in the Smith machine; straight lunges with dumbbells; lunges in dynamics.

The break between approaches is 30 seconds, when moving to a new exercise – 2 minutes. Long rest reduces the effect of training and disrupts your mood.

The basis of the training process is squats with weights, with which the final approaches will be performed at the end of strength. But the main thing here is not to overdo it: Ekaterina Usmanova maintains a balance in loads during training. You need to start with an empty bar, and then add weight. Here it is important to fix your back and make sure that you feel the tension in your buttocks, not your back or shoulders.

Usmanova’s special passion is lunges. The athlete is sure: they are the ones who lift the buttocks. You can make three-dimensional shapes, but whether it will look beautiful is another question. It is recommended to alternate different lunging techniques: reverse, straight, dynamic, static. Here it is important to keep your back straight, bend your knees at right angles and tense your abs.

Features of training from Usmanova

What is the essence of classes from Ekaterina Usmanova? There really is nothing supernatural or complicated about them. For a comprehensive body workout, the girl only accepts basic exercises in the gym. It was they who helped her become the owner of a slender, seductive figure that has delighted men and women for many years.

• Usmanova pays special attention to warming up. It should take an integrated approach and not include grueling cardio exercises that require a lot of strength and energy to perform.
• To warm up joints and ligaments, the athlete recommends all kinds of squats without additional weights and burdens.
• In this case, technique is important. The back should always be perfectly straight, the elbows should be bent, and the knees should not protrude beyond the toes. Proper execution of squats provides stunning results and reduces the risk of injury.

On the subject: Exercise machine for abduction and leg breeding, what are the muscles?

The most effective exercises, according to Katya, which should be in any training program:

• Smith machine squats.
• Dynamic lunges.
• Leg press.
• Reverse lunges into Smith.
• Straight lunges with weights.

Interesting fact. It is important to take a break of 30 seconds between approaches. If a new exercise comes next, then rest for two minutes.

Usmanova's training program at home

From the point of view of maintaining physical fitness and developing endurance, the best option would be circuit training. Suitable for those whose problem areas are legs, hips and butt. Katya included 5 exercises in this training:

shallow squats with alternating legs moving to the side; cross rhythmic lunges; leaning forward on slightly bent knees; spreading your legs to the sides while lying on your back; hip raises while lying on your stomach.

Number of exercises: 20-30 times . Number of circles – 3-4 times .

On topic: Metal training belt

Squats need to be done quickly, but technically correctly. From a sitting position, you should be “pushed” by your gluteal muscles. To begin with, cross lunges in dynamics can be replaced with static ones: this will make it easier for you to maintain balance. You should feel a stretch. The body tilts in the third exercise should be done 90 degrees, lifting it using the buttocks.

When spreading your legs from a lying position, there is no need to use all the possibilities of your stretch. The point of working the muscles in this exercise is to prevent relaxation. The fifth exercise is similar to the “boat”. But here, when performing, you only need to raise your hips, leaving the body static.

Gradually, you need to add strength training in the gym to training at home. This will make achieving results more effective and interesting!

Usmanova's nutrition system

Katya has no clear nutrition programs or secrets. She is against diets and unhealthy restrictions. Rigid limits lead to breakdowns and even more weight gain. Proper nutrition should be a way of life.

The athlete recommends establishing intuitive eating. Knowing your norm of calories, proteins, fats and carbohydrates, it will be easier for you to achieve results in building a figure. Experienced nutritionists and psychologists work at Ekaterina’s online school. You can choose a course lasting from one to six months and work with curators.

But the general principles of Usmanova’s nutrition are extremely simple:

By eating 5 times a day in moderate portions, you can avoid metabolic problems and prevent evening overeating; it is important to minimize carbohydrate intake after 12 hours; in the afternoon it is better to give preference to foods high in protein; you shouldn’t give up fats (they are very important for women’s health); meals from the diet should be not only healthy, but also tasty; You can “finish off” your protein intake with protein shakes; drink more water.

Nutrition

A beautiful body is the result not only of hard training, but also of a nutritious, balanced diet. Ekaterina Usmanova does not offer any special programs. She is opposed to diets, which inevitably lead to breakdowns and gaining even more extra pounds. You need to switch to proper nutrition, making it a part of your life.

Key recommendations from the athlete:

• We eat 5-6 times a day in small portions. This will allow you to restore and speed up your metabolism, and also forget what evening gluttons are.
• We consume complex carbohydrates up to 12 hours. Afterwards we reduce their number to a minimum.
• In the afternoon, we lean on protein foods. They help in building a beautiful body.
• You cannot exclude fats from your diet. They must be present. This applies to healthy fats, which are contained in high-quality butter, fish, etc.
• Dishes on the menu should be both healthy and tasty. You should enjoy every meal.
• If there is not enough protein, you can achieve the required amount by additionally consuming protein shakes.
• We observe the drinking regime - the standard intake is 2-2.5 liters.

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Reviews about Usmanova’s training

Ekaterina is called the most popular fitness trainer in Russia, the current champion in fitness bikini competitions. Her main audience is girls who train at home using videos on YouTube. There are now 290 thousand subscribers on her channel, 1.5 million on Instagram, her photos collect hundreds of thousands of likes.

A review from one of the students at Usmanova’s school proves that nothing is impossible. “I was always overweight, nothing helped. Diets led to breakdowns, and sports were difficult. Katya changed my mind and my body! I began to love myself. Her classes helped me get out of my comfort zone. At first I studied at home with improvised materials, and a month later I was already plowing in the gym. The result is minus 15 kg of excess weight and plus 100% to self-esteem. There is still a long way to go to ideal forms, but Katya motivates unrealistically!”