Trijų minučių trukmės sulieknėjusios Nastios Kamenskych treniruotė

Three-minute workout of slimmed-down Nastya Kamenskykh

The singer shares tips and exercises for the lower body.

Nastya Kamenskikh has always been famous for her excellent forms. However, over the past few years, integrating proper nutrition and training into her life, the singer has changed beyond recognition and even launched her own brand of sportswear. The process of weight loss Anastasia generously shares with subscribers. The artist eats five times a day in small portions and a lot of training.

How does Nastya Kamenskikh eat?

She prefers cereal, dried fruits, low-fat dairy products, dishes with a high content of protein and fiber to flour, salt, fat and sweets. Nastya eats only boiled or grilled white meat.

At night Nastya prefers to eat 100-150 g of cottage cheese, it prevents night breakdowns. The body spends energy on digestion, which contributes to weight loss in sleep and lack of hunger in the morning. At least once a week, the star arranges unloading days.

The singer does not recommend to limit herself completely, so she shares with subscribers recipes for low-calorie desserts, among which you can find cheesecakes, pancakes and even ice cream.

Exercise is the basis of a sports regimen

Every morning should start with exercise. A few warm-up exercises and a jog to fill with strength for the day, and in the evening the singer prefers yoga. In addition, she regularly visits the gym and swimming pool. But the star proves by her own example that special conditions are not necessary for training.

It is enough desire, and all the exercises can be done at home.

Nastya tells: “For many years now, my morning starts at 6:00. And I can’t imagine a more effective way to wake up than sport! It gives me so much energy and motivation for the whole day”.

Try to wake up earlier and exercise! Get out of bed before the thought pops into your head that you’d still like to sleep, and start warming up before you realize you don’t feel like doing it! Let this be your daily personal victory!

During the quarantine Nastya did not waste time and actively shared with her subscribers the secrets of a slim figure. Here is a short selection of exercises for the lower body, which can be performed at home:

• squats;
• leg swings to the side;
• leg swings up on all fours;
• gluteal bridge.

Don’t forget to turn on some rousing music and perform 3 approaches.

A mandatory component of both home workouts and gym sessions is warming up and recovery after training. Here are the tips Nastya gives in her blog:

• You MUST warm up your muscles before training. Otherwise you can get injured;
• do not start training immediately after sleeping! The body needs time to reorganize from the state of rest to the state of readiness for loads;
• after training, be sure to warm up. This can be dynamic stretching or working with a massage roll;
• drink plenty of water.