Gluteal muscle training from Ekaterina Usmanova. Sculpted abs from Katya Usmanova Ekaterina Usmanova exercises for hands

0 January 26, 2017, 12:37

the site continues to explore a variety of diets and training systems that help get your body in shape. This time we are talking about the technique that was developed by Russian fitness bikini champion Katya Usmanova and which we tried on ourselves.

What it is

Katya Usmanova is the current champion of Russia in fitness bikini, a popular fitness model, Instagram star and simply a powerful motivator for thousands of girls who dream of having the same elastic ass And perfect abs. Katya brings her knowledge to the masses: she opened an online school and teaches others the basics of proper nutrition and effective training.

There are no classes in groups under the supervision of trainers: having paid for the course, each participant only gets access to Usmanova’s accumulated knowledge base (here and useful articles, and video tutorials, and recipes) and begins to perform them independently. You can train both at home and in the gym - there are detailed instructions for each exercise. Progress is monitored by a curator who explains unclear points and supports you along the way.

Narrated by Inna M.

For the last 15 years, my weight has been stable - 64-65 kilograms, but a year and a half ago I suddenly gained weight to 70, which has never happened to me before. The weight didn’t go away, I suffered - I couldn’t get used to the new forms, I felt very uncomfortable at this weight. Since I couldn’t lose weight, I started working out intensively. And not on my own, but with a coach - I liked that you could immediately see the result.

Alas, the pleasure was not cheap, because I wanted to exercise three times a week (only with this amount of training, in my opinion, is any result visible), which immediately hit the budget hard. I had to look for alternative options: so that the effect would be the same as from individual lessons with a trainer, but would not require as much money.

Plus, I wanted to learn how to eat properly: I had never counted calories, I couldn’t determine the correct ratio of proteins, fats and carbohydrates (BZHU), and it was important for me that someone would teach me all this, explain it to me with clear examples.

Just going on a diet, without training... This is not my story: I can’t force myself to starve, I immediately break down, I get stressed, I think only about food and nothing else. And since at work I need to think about something else besides food, any diet disappeared immediately)

This is what I looked like before the program started

I learned about Usmanova’s program by accident - from a friend who gave birth to a child two years ago and for a long time could not get back into shape after that. And then I somehow meet this friend and I just can’t believe my eyes - she has become so slim. No, not just slim - she looked like a fitness trainer, she even had six-pack abs! In response to my natural question about what she was doing and how it was even possible, my friend told me about Katya Usmanova’s online school.

I became interested and began to study the issue: I found all the information on the Internet, read reviews, compared with other programs... And yet I settled on it - for me it turned out to be the most suitable ratio of price and “quality”: I liked that the student is accompanied not only a curator who answers all your questions about training and nutrition, but also a nutritionist and psychologist. Plus, there is the opportunity to communicate with different curators not only in group chats (which I generally don’t like), but also one-on-one.

In general, after weighing all the pros and cons, I decided to try and enrolled in school.

How does it work

Firstly, there are courses of varying durations - from one month to six. I settled on three months, because, in my opinion, this is the optimal time during which you can understand whether the program is suitable for you or not.

Secondly, each participant can choose one of several options for the proposed programs (belly and sides, butt and legs, preparation for a fitness bikini competition, and so on). For example, I chose a program that focused on legs and buttocks, since these are my problem areas. And it’s all online: you simply indicate your current weight and your desired one, after which it calculates how and how much you need to eat and exercise in order to lose weight to the desired figure.

According to the rules of the program, at the end of every two weeks you send your supervisor a report on the work done - measure your weight, track visual changes, talk about what is especially difficult and what makes you happy, and admit missed workouts, if any. This is very disciplined and helps to be more conscious about the program.

Workout

You can exercise both at home and in the gym - you choose what suits you best. I didn’t even consider the first option - I (no longer) have any illusions about this and I understand perfectly well that I won’t study at home myself. Workouts five times a week - three strength training and two cardio. It may seem that five times a week is too much, but in practice it is not at all difficult or boring, because the load is different every day.

You study, focusing on the scheme prescribed in your personal account— each lesson has its own page, where the exercises are described inside and out: how to do them and how not to do them, how many times and how many repetitions, with or without weights, which muscle is worked. The description of each exercise also includes a video tutorial with the technique. In general, it’s difficult to get confused.

Nutrition

The power plan is quite simple; you can change the menu yourself depending on the program settings and your preferences. First, you calculate your BZHU coefficient (the ratio of proteins, fats and carbohydrates - editor's note) and based on it you determine your diet. There are hints with menu options in your personal account, so it’s not difficult at all. Sports nutrition allowed. For now, I do without additives, I cope with “improvised means”: for example, now after training I always eat a boiled egg or some other protein - this is important in order to enhance the growth of the “building” material of the body.

I also downloaded an application that calculates how many dietary supplements and calories you consume per day: you simply indicate the product and its quantity, and the program does everything for you. You can also set your planned level of calories consumed per day: for example, my kilocalorie limit for the desired weight of 62 kilograms is 1670 kcal per day. At first I tracked all this very strictly - in the first week of the program I made sure to write down what I was eating and in what quantity, and then an intuitive understanding came.

Menu

Since the diet allows me to “play” with a variety of food combinations, my diet changes from day to day. Here's my sample menu.

Breakfast: oatmeal with water (with goji berries, apples, kiwi, pear or banana).

Snack after three hours: boiled egg, pear.

Lunch: low-fat soup without potatoes, vegetable salad, dietary meat.

Second snack: fruit or vegetable salad. If in the evening power training, then I can eat a piece of meat, a banana, buckwheat.

Dinner: cottage cheese, kefir with a small amount of jam or honey.

This is very comfort food for me. I can afford almost everything, but in reasonable doses. If I want something sweet, I eat dark chocolate. Meat, fruits, pasta (hard varieties) - all this is present in my diet. I try to eat cereals in the first half of the day, before lunch, so they are better absorbed by the body. I don’t eat mayonnaise at all, and rarely ketchup. Of course, no fast food.

Before training, I usually eat a banana, otherwise I won’t have enough stamina, and after that I eat a boiled egg without salt.

How my life has changed

I consciously switched to a different lifestyle, and I like it. Before this program, I led a fairly relaxed lifestyle, my diet was very different from what I eat now. My main discovery was that proper nutrition- it's very simple! The portions have become smaller, because I know that in three hours I will have a snack again, so I don’t stuff myself until my stomach feels heavy. I no longer want anything harmful: my body is being rebuilt, and the same fried potatoes no longer seem tasty, because they are too fatty and heavy. You get used to the lightness in your body, it's a super cool feeling.

The most important thing is not to take the program too strictly, listen to yourself and your body. Then your imagination appears, you start experimenting with recipes and different combinations of products, you understand what is best for you and what is not. Of course, at first it was difficult for me to train five times a week, even purely psychologically, but then I got into it.

Now I’m at the very beginning of the journey - only two weeks have passed so far. But there is already progress: weight - minus 1.3 kilograms, volume - minus 6 centimeters in the hips. And most importantly, I don’t feel like a hostage to a painful diet - I just enjoy life.

This spectacular charming girl, with surprisingly harmonious body shapes, was born on October 1, 1988 in the city of Krymsk. Katyusha has adored sports since childhood, and thanks to her perseverance and strong-willed character, she is currently achieving excellent results in it.

Katya Usmanova with Dad and Mom

After school, she graduated from the Financial University and worked for some time as an advertising manager. In 2010, dramatic changes occurred in the girl’s life. She married the man she loved (Alexandra Usmanova), who became her reliable support in all endeavors (unfortunately, Alexander and Catherine parted ways). She changed her monotonous job as a manager to work as a trainer in one of the fitness clubs, and immediately began to actively participate in competitions, gradually achieving greater results.

The purposeful athlete has repeatedly won prizes at fitness championships in the Rostov region. and Krasnodar Territory, won the championships of the South of Russia in the bench press, and in 2012 became the World champion in this sport.
The bodybuilding and bikini championship, held on October 13, 2012 in Sevastopol, brought her second place, and with it the admiration and ardent love of fans. The audience literally exploded with discontent, stunned by the jury's decision to award first place to Muscovite Elena Guseva.

It was at this moment that Ekaterina realized that it was worth achieving even greater achievements, and soon, at the championship of Moscow and the Central Federal District in bodybuilding, body fitness, fitness and bikini, she won the championship in the category "Bikini, fitness model".
But the young athlete didn’t even think about stopping, deciding to take part in the Russian Open Championship in bodybuilding, fitness and body fitness. Real success awaited her - in the nomination « » Ekaterina Usmanova came in second place in Russia and received a huge number of job offers.

In a green bikini -

After looking at Katya’s photos, I immediately want to actively engage in sports. Her shape is the ultimate dream for absolutely all girls. Therefore, we bring to your attention some tips for achieving your cherished goal, which, according to Katerina, are the most effective.

Nutrition of Ekaterina Usmanova

“I have never been on a strict diet”“,” she says, “an unbalanced diet mercilessly harms the body. Under no circumstances should you eat only kefir, buckwheat or oatmeal; as a result, you can develop stomach ulcers and other dangerous diseases.

You shouldn't eat all kinds "gastronomic garbage": canned food, crackers, chips and so on. The daily menu should include normal: fruits and vegetables, a lot of greens, meat, fish, as well as dairy products. And, of course, without physical activity gain beautiful body will not work.

In the process of abandoning "gastronomic garbage" icon-smile-o

Proper training

To become the owner of beautiful forms you will need daily workouts. You can start training on your own, but with personal trainer you will achieve much better results.

Concerning fast weight loss, then training with sequential alternation of periods of high and low intensity exercise is very effective here. When working out on a treadmill or just jogging outside, alternate your running pace: 2 minutes of easy, calm running and 2 minutes of explosive running. Continue this way for 20 minutes. Due to the change in load in the body, metabolism accelerates and excess weight is lost.

And most importantly: of course, daily exercises– it’s hard, but only at first. Don’t look for some miracle exercises, start with the classics and you won’t go wrong.
Learn to feel your body, it will tell you what you are doing right and what is wrong.
Love it and work on improving it very diligently to make it a real masterpiece! After all, there is only one life, and it is up to you to decide in which body to live it. Good luck!”

At the end of the article, many will probably be interested in looking at before and after photos and several practical video tips for creating perfect buttocks, abs, chest and other parts of the body.

Photos before and after (2011 - 2013) Height 166 Weight 56kg

Work kills more people than alcohol, drugs and war. Every year, 2 million people die from industrial accidents and occupational diseases - and only 650 thousand die in military conflicts.

Exercises for the buttocks with trainer Ekaterina Usmanova. In this issue, Moscow's fitness bikini champion, Ekaterina Usmanova, will reveal the secrets of perfect buttocks and show how to lose weight in the hips and make the shape of the buttocks impeccable.

In general, exercises for the buttocks can be done both at home and in the gym. The result will depend not on the availability of this or that equipment, but on your perseverance.

The training presented in the video is carried out in the gym using barbells, dumbbells and exercise machines. This butt workout will help those who go to the gym, but do not use the services of a trainer. It may also be interesting for young coaches to improve their skills.

Transcription of the introductory part

Today we're going to have a killer glute workout. For exercises for the buttocks and legs, I have 2 workouts, one of them is easy, the other is hard. Today we will have a hard, cool, basic workout.

When you look at my butt, only one word comes to mind: “base”. And today we will train the base. But we will start this workout with a warm-up.

As a rule, I don’t warm up on cardio equipment, because this is a very energy-intensive exercise, and we will still need energy on squats and other very heavy exercises, therefore, we start with smooth gymnastics, which is available to everyone, we all went through this at school.

Let's start with some light squats without weights to warm up our knees and elbow joints. We place our feet shoulder-width apart, toes slightly turned to the sides and do squats until parallel. We pay attention that our knees do not go beyond our toes, our spine is always straight, straight, our back is straight and we tilt our body a little forward to create the correct balance.

We definitely get up while exhaling and do 40 repetitions like this, you can do two sets. Now we have finished our warm-up and can safely move on to strength training.

The goddess of fitness, the best butt on Russian Instagram, the most spectacular blonde in the fitness business - this is all about Katya Usmanova. She confidently tops any list of Russian fitness girls, and the recent scandal with the hijacked BodyLab school has added more attention to Katya. The author of these lines once saw a beauty in reality, at a musical, and was so blinded that you can’t expect objectivity from the article.

Ekaterina Usmanova was born on October 1, 1988 in the city of Krymsk. Katya claims that she loved sports since childhood, but photographs of young Usmanova do not amaze the imagination. Ekaterina graduated from the Financial University and for some time even, like us mortals, worked as an advertising manager. In 2010, a serious revolution was brewing in Katya’s life. She fell in love and happily married Alexander Usmanov (unfortunately, a divorce later followed).

The love story of Katya and Alexander is very touching. He became her coach, but did not view her as a woman - rather, he perceived her as a child. Then he went into the army, and Katya, while waiting for him, did the most serious work on herself, changed a lot in better side. Returning to civilian life, Alexander immediately noticed and appreciated this.

And Katya changed her unloved office job to a more interesting path - she became a fitness trainer. The girl became more and more interested in sports, and gradually she began to actively participate in competitions, achieving better and better results.

Katya and Alexander, first husband

Ah, this wedding, wedding, wedding

There was something to be proud of: Katya won fitness competitions in the Rostov region and Krasnodar region, and in 2012 she became the world champion in bench press. On October 13, 2012, in Sevastopol, she took second place at the bodybuilding and bikini championship. The best then was Ekaterina Guseva, a Muscovite.

Disappointing second place

After the competition, Katya underwent plastic surgery for breast augmentation. She took herself even more seriously and immediately after won the Championship of Moscow and the Central Federal District in the “Bikini, fitness model” category. Further - open championship Russia in bodybuilding, body fitness, fitness and bikini and second place in the Fitness Bikini nomination. By this point, everyone in the industry knew her.

I want to listen to such an athlete! “To achieve ideal shape, you need not only to eat well, but also to exercise every day,” says the champion.
If you want to watch the life and activities of an athlete, then watch Instagram of Ekaterina Usmanova. And here are the famous “before and after” photos that blew up the Internet.

How Katya trains

When working on her figure, Ekaterina is guided by the program circuit training when exercises are done at a fast pace one after another without a break. In this case, you will spend the maximum amount of energy, which means you will quickly lose excess weight.
The proposed type of training will ensure rapid fat burning for both beginners and regular regulars of fitness clubs.
The program is designed for classes in gym. Here, exercises on the legs and back alternate: while the legs are resting, the back is subjected to stress, and vice versa. Exercises are subject to triple execution, which will deplete glycogen stores and direct the body to consume its own fat.
Girls should also eat right: if they work actively during training, and at home they start “eating pizza on both cheeks”, restoring the calories spent, then there will be no effect.

The set of exercises for the fat burning program is as follows:

Toning all muscles and burning fat

1. Traction upper block Per head
2. Leg extension
3. Seated lat pulldown
4. Lunges
5. Dumbbell curls
6. Dumbbell Triceps Raise
7. Raising the body from a lying position.

A few rules for proper training

In order to receive beautiful figure, daily exercise is required. It is important to alternate periods of intense and low stress. To warm up in the gym, start by running on the treadmill: a few minutes of explosive running should be followed by a calm one. And so on for 20 minutes. Due to the change in load, the body experiences an acceleration of metabolism, and as a result, excess weight loss occurs.
Ekaterina Usmanova in her training program is guided by the principle interval training. You should start each workout with a calorie-burning activity, such as jumping rope or running at an alternating pace.
Remember, to achieve results you need to exercise every day. Yes, it will be difficult at first. Here you should be patient and adopt Katerina’s willpower to improve your body. For a visual example, see the photo “Ekaterina Usmanova. Before and after".

Pumped abs from bodybuilding champion Ekaterina Usmanova

To work on your abs, you need to include in your classes:
1. Direct pumping of the press. To do the exercise correctly, make sure to do it twice: do a small push from the floor and a small lift; similarly, you should lower yourself in 2 steps. In one approach you need to do 30 pumping exercises.
2. Bicycle: place your hands behind your head, and lift your legs at a right angle with your knees bent. Pull your right elbow to the opposite knee, while straightening your right leg. Similarly, perform movements in the opposite direction. At the end of the rise, lower yourself onto your back. The norm is 2 sets of 20 repetitions.
3. Pumping the upper and lower press: take a lying position, put your hands behind your head, and straighten your legs. At one point it is necessary to raise the body and bent knees. We carry out 2 approaches of 20 times.

Katya's priority

In their personal training Ekaterina Usmanova focuses not on the duration of the lesson, but on the quality of the exercises. First, get a good feel for the technique, and then perform it fully.

Do not pull your neck with your hands, work using only your abs. Straighten your legs completely, and your lower back should be flat on the floor. Don’t be afraid of pain, if you feel it, then the training was not in vain.

How to make the same butt

Watching the transformation of fitness model Ekaterina from the before and after photos, you can clearly see how the athlete’s butt has transformed.
Immediately before training, you need to warm up your joints by doing 2 sets of 20 squats with your own weight.
The activity itself is like this:
1. For squats, choose a barbell. Perform 3-4 sets of 15-16 squats.
2. Incline leg press in the simulator - 3-4 sets of 20 times.
3. Use a Smith machine, doing 15 reps of lunges 3 times.
4. Hyperextension – 3 sets of 20 times.
5. Do lunges with dumbbells while moving - 3x15.
6. Lunges with dumbbells in one place - 3x15

It is important to know:
Swing your legs as often as possible, fixing your lower back. This is the most effective means of engaging precisely gluteal muscles.

How to get slender legs

Beautiful shoulders

Some tips from Miss Bikini Moscow Ekaterina Usmanova:

1. Do an exercise on each workout.
2. Workouts should be different so that you don't get bored.
3. Eat right and focus on problem areas.
4. Training should be targeted. So, if you are pumping your buttocks, then use only the “fifth point” and not the quadriceps.
6. Develop muscle strength. “If you work on the number of approaches, then this is wrong. You should feel how the muscle works,” says the girl.
7. The most important thing is to simply believe in yourself. By fighting fears and stereotypes, you grow above yourself, bringing your figure to the ideal.

Powered by Ekaterina Usmanova

As already mentioned, Katya is not a supporter of diets. “The only thing you can get from them is ulcers, gastritis, digestive disorders and slow metabolism,” the girl is sure.
Also, you should not eat any gastronomic garbage, for example, chips, canned food, sweets. It is better to make a choice in favor of healthy and natural food. Include in your diet:
- vegetables;
- fruits;
- greenery;
- red meat;
- fish;
- dairy products.
Buy vegetables and fruits that are in season, preferably those that grow in your latitude.
Drink as much as possible more water, because a dehydrated body burns fat poorly. To get rid of cellulite, eat right and pay attention to problem areas.
Active sports and a balanced diet are the key to your perfect figure. You can study on your own. But as practice shows, better effect Body shaping can be achieved with a personal fitness trainer.

For dessert: video for motivation from Katya Usmanova

More interesting things

In this video you will get tips from Katya Usmanova on how to pump up your sculpted abs. She talks about some of the nuances without which regular abdominal exercises become less effective, and shows the exercises that she does to maintain her excellent shape.

According to Katya Usmanova, becoming thin is easy. You just need to deplete yourself with low-calorie diets. But to be slim, have beautiful muscles and an appetizing body is aerobatics. This is great.

The abs play a very important role in working out correct breathing. The main thing is to really exhale completely.

Katya believes that each exercise should be done until you feel pain in the abdominal area. And after that do it 10 more times. This is her point of view.

But no matter how much we pump up our abs, they won’t be visible until we get rid of the fat layer. And this is only possible with the help of the right diet. The trick is that we need to eat fewer calories than we burn. Then the fat will go away.

There are 7 components of a balanced diet:

• vitamins
• minerals
• cellulose
• squirrels
• carbohydrates

If something is missing from your diet, you experience a strong feeling of hunger. Therefore, you need to eat varied, regularly and in fractions. It is advisable to eat fruits in the first half of the day, proteins in the second.

Katya Usmanova tells and demonstrates all this and much more in the video we bring to your attention.

A flat tummy in 6 months is real!

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