Efimova showed how to replace the pool at home and keep in shape in self-isolation

Efimova showed how to replace the pool at home and keep in shape in self-isolation

Secrets of slenderness from an athlete with a perfect figure.

We are all used to seeing Olympic medalist and world swimming champion Yulia Efimova in great shape. It seems that even during vacation she never allows herself extra. The girl regularly updates her Instagram with new pictures from vacation, they show that the athlete is equally good at any time of the year.

The other day Yulia posted a video in which she prepared a set of exercises, which is intended for those who want to replace the pool with training at home. But before starting the video, Efimova warned that these exercises will not help to swim faster, but will cope with the task of supporting athletic form.

Swimming simulation

Starting position: lying on a flat surface

The further you lie down, the more difficult the exercise will be. You need to find a flat and free surface (table, ironing board, dresser). After that, start doing imitations of swimming styles: freestyle, breaststroke, butterfly, and at the end you can switch to backstroke.

Brass spring

Starting position: squatting, resting on arms bent behind you.

Straightening your arms and slightly pushing off the floor, perform a spring. It is worth noting that the main support is on the legs, hands are used only for assistance and balance.

Complicated spring for breaststroke

Starting position: the same

Sit in the same position, but now do not do a spring, but stand sharply on your feet. Extend your arms and spine to the ceiling. Perform several times. It is important to feel the emphasis in the legs, as the main load should be on the lower limbs.

Wave

Starting position: lying down, resting on straight arms, legs pressed to the floor.

Leaning on your hands and alternately pulling off the floor hips, shins and toes, imitate a wave several times without stopping. As soon as the feet come off the floor, the arms bend at the elbows in a push-up and again bend to continue the wave. That is, the movement should be constant.

The right diet from Efimova

Any professional athlete realizes that in order to keep yourself in shape, you need to eat properly. Efimova’s diet is completely free of sugar. In addition, Julia’s diet involves the refusal of flour products and a large number of carbohydrates in favor of protein. The champion doesn’t eat bread and rice. The chiropractor Homayun Gharavi helps her to adjust her diet. The athlete went to him to solve her back problems and learned about the importance of a balanced diet, which has helped her solve many health problems.

The swimmer also follows the keto diet, does not eat pizza and pasta (although in her social networks slipped and such dishes). Julia’s diet is based on meat and vegetables, and she also likes avocado and seafood. The girl is used to start her day with a glass of coconut milk – it also benefits her body. At the same time, the athlete does not make a cult out of proper nutrition. When there is no competition period, Efimova can afford fast food or her favorite ice cream.