Take 2 photos of your face and body before the start of the program and save them on your phone. And you will also take a photo in the middle of the program and at the end of the program. To participate in a prize draw for the top 20 best results.
Posture exercises - Very important! hERE'S why...
Offering just facial exercise and saying that this is a remedy would be just a fraud. Facial wrinkles, saggy and loose skin are the symptoms but not the root of the problem! Rather, it is about our posture! That is why our Marathon starts precisely with the work on posture, relaxation of muscle spasms, which each of us has. Heavy bags, our beloved babies we carry in our arms, childbirth, pregnancy, the list goes on and on! You will begin to see changes on the face after doing these exercises, relaxed neck muscles, thoracic section, and shoulders without tension = a beautiful and young face. And a lasting result!
My goal is to see you happy and beautiful! So, I will try to be as helpful, open, and honest with you as possible and share all my knowledge and skills!
Important!!! Make sure to read the descriptions of each video, they contain a lot of valuable information! AND WATCH VIDEOS WITH SOUND ON!
EXERCISE 1
1. Sagging in the doorway
Recommendations:
This exercise is perfect for everyone! We do this exercise in the morning, on our way from the bedroom to the bathroom. And what is important, if you have any serious problems with the spine, then, first consult your doctor!
Since the beginning of the Marathon, we no longer just walk past the doorway, to hang in it is a must. This is the best exercise for straightening the back and shoulder blades, that's it. Stay in the doorway and hang for 30 seconds, as easy as it sounds, and it will not take long to see the result.
There should be no painful sensations. It is important that the body is stretched bar-taut, don't tilt either your hips or your head, the stomach is gathered. Our goal is to create tension between the shoulder blades (watch the video carefully). You can repeat this 3 times 30 seconds each (if you are in a hurry, just 1 rep will do it). But after each session make sure to stretch out (follow the technique in the video). It is better to be standing barefoot on the floor so that it is not slippery, and you do not accidentally slide. Your hands can get numb, this is normal. Soon you will get used to this exercise and you will start enjoying it!
Technique:
- The feet are at the door frame level.
- You can be standing on your toes or your entire sole (this way the calf muscle is stretching).
- Focus all our attention on the shoulder blades.
- After this stretching is a must, knees are slightly bent, you should hug yourself, bent over, and stay in this position for 5 seconds.
- The whole body is stretched bar-taut.
- Do the sagging every day, for 30 seconds exactly; watch the time or start counting 101, 102, and so on until 130, which is approximately 30 seconds.
EXERCISE 2
2. 100 jumps
Recommendations:
Our main goal is to wake. As you understand, we do this exercise in the morning, before we eat or drink anything.
We activate all metabolic processes. Blood circulation improves, the lymphatic system wakes up, lymph flow intensifies (it may have diuretic action, that's okay), your metabolism increases. You may want to have a meal after this exercise, so enjoy! The point of bouncing is to cause the vibration of the body (watch the video). Highly important! Support your breasts with your hands! The knees are slightly bent, feet are straight. Do not jump too high.
If you have excess weight, knee joints problems, visceroptosis, so that you cannot jump, then do the following. Stand on your toes on the floor and bounce with your heels, lifting them literally just a couple of centimeters up, which causes vibration. Knees are also slightly bent. This does not mean that you should hit the heels against the floor; in any case, we want to be careful with the heels! No pain! Soft vibration. You can do a little warm-up before you start. Calves are tense, cheeks are shaking, ear buzzing, all of it is okay while jumping. But still, listen to your body and feelings.
Contraindications. Back problems, some stages of varicosity. Consult your doctor if in doubt!