Dvadesetosmogidšnja Medlin Đorđeta Frodšam se proslavila putem Instagrama, na kome je kačila svoju transformaciju tela. Ona je vredno radila seriju vežbi koja je zadužena za savršenu zadnjicu.

 

Medlin ističe da je za današnji izgled njene pozadine zaslužno vežbanje i naglašava da je teretanu posećivala šest puta nedeljno.

Na svom blogu je otkrila da unosi više kalorija nego ranije, kao i da radi različite vrste vežbi – istezanje, aktivatori i pumpanje.

Istezanja su vežbe visokog intenziteta i trebaće vam tri do četiri dana odmora. Uključuju čučnjeve sa tegovima, mrtva dizanja i iskorake. Aktivatori su vežbe umerenog intenziteta i trebaće vam dva do tri dana odmora između njih. Primeri su podizanje kukova s tegovima i vežbanje na spravama s kablom. Pumpanja su vežbe niskog intenziteta za koje će vam trebati dan odmora. Primeri su čučnjevi s tegovima i mostovi s elastičnom trakom, napisala je u objavi.

??September 2016 --> July 2017 ?? I've made a lot of changes in terms of my fitness and lifestyle since last year, I eat more, I exercise more consistently and I lift more ??‍♀️???I can't pinpoint what exactly gave me the biggest growth, but I can say that adding in these exercises to my regime made a HUGE difference to my progress. So why didn't I start last year? I had an apartment gym with a barbell, squat rack and bench. I tried barbell hip thrusts and felt totally weird doing them. So I stopped after one week. I thought deadlifting was for powerlifters and meatheads so I didn't even touch the 20kg bar (plus, I didn't want to get "bulky"). I didn't buy resistance bands because I didn't think they would make much difference and I couldn't be bothered. I basically didn't do any of these exercises due to one reason: fear. Fear of being crap, fear of looking stupid, fear of hurting myself, fear of looking like a man... ??I didn't change anything in my routine for months due to fear ? There is no growth without change ?No change without fear. So next time you feel fearful, think about what you're so afraid of. Don't let your fear suffocate you and stop you from progressing. Breathe into your fear and go for it! You got dis! ❤️

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Takođe, Medlin je istakla da je pre početka svog programa vežbanja, unosila 1800 kalorija na dan, a danas taj broj je dosta veći i iznosi 2.300.

Na kraju svog posta, ona je posavetovala žene da izaberu set vežbi koji daju rezultate.

Nemojte gubiti vreme u teretani izvodeći vežbe od kojih nemate koristi. Vežbajte pametnije, ne napornije – glasila je njena poruka.

??‍♀️ONLINE COACHING NOW LIVE??‍♀️ - link in bio ? NOVEMBER 2016 --> JULY 2017 ? The difference isn't due to crazy dieting or ridiculous amounts of exercise ???‍♀️??The difference is due to increasing my calories and implementing a smarter workout routine. I cannot say this enough! I feel like a bang on about this all the time but it's so important. I wish someone had been banging on about it to me when I started! 1️⃣ Don't waste time in the gym doing exercises that aren't going to achieve your goals, train smarter, not harder ? 2️⃣ Nourish your body with the right nutrients it needs to grow, I've been on a 1000 calorie diet before and it did nothing for my body. Starvation diets will always do more harm than good. Eat for the long term, not for the short term ?????#maddyout

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