Fitness tips from Meghan Markle
As already known to fans of the royal family, the future Princess of Wales is very focused on their health. According to her former coach Craig McNeil, founder of Catalyst Health Canada's when Megan gets to the hall, all complaints are being left behind. She immediately starts to be engaged in business and thoroughly enjoyed it.
Meghan Markle was already in good shape before she came to the well-known coach, because he regularly engaged in yoga and wanted to "reach a new level." MakName Markle worked with three or four times a week, and usually it was the morning workout that lasts 45 minutes.
According to him, she begins with a five-minute cardio warm-up, then proceeds to the dynamic stretching. Followed by a 30-minute set of circular exercise, weight lifting, and five minutes of stretching for the final. Markle training always include exercises for the buttocks, back, hamstrings, and also work with the press, back and pelvic muscles. Most of all she prefer to exercise with mini-Band - fitness band, and according to her, it's great for celebrities:
Working with the mini-Band leads to tone all the right areas and helps achieve an elongated, thin, and ready-to-body photo shoot.
You can easily repeat its basic set of exercises, and for that you need a fitness gum, fitball and low bench or stool. The whole set can be divided into two cycles, so to carry out exercises of each round in a row and without pauses. Repeat them at least two or three times in order to achieve maximum effect, and only then move on to the next round of exercises.
The first round
Lunges with dumbbells
In this exercise you will use several groups of muscles, including the quads, hamstrings, glutes, abs and shoulders. Hold the dumbbells at shoulder level. Stand back to the bench or chair and put her left foot. Bendable right up to the moment when the left knee touches the floor. Holder body and hips vertically. When you start up - lift the dumbbells directly overhead. Was repeated 10 times on each leg.
Lifting weights with a slope
This exercise will definitely test for your stomach, and hamstrings. Stand up straight, holding the dumbbell with your right hand on his hip. Move your weight onto your left foot and slowly begin to tear right off the ground, taking it back. Slightly bend the left leg at the knee, continue to raise the hips, trying to maintain the horizontal position of the body. When you reach your limit, and you will feel severe pain in the hamstrings, slowly return to starting position. Perform 15 repetitions on each leg.
This is a difficult exercise - a real challenge for the quadriceps. Stand in front of the bench, put her left foot, then transferred her entire weight and dramatically raised to the level. After the jump back to the original position. Repeat 15 approaches on both feet.
This version allows you to stretch the triceps stretch the muscles of the arms and back, as well as to increase the voltage of the press. TRX gum attach to the wall, stand up to her face and grasp the cable handle. Leans his body forward until it does not reach an angle of 45 degrees. Follow so that your arms were bent at an angle of 90 degrees and the elbows are at ear level. Go back to the upright position, pulling up your hands until they are straight. Perform at least 15 more approaches.
The second round of
Hoists on the ball for the tendons
For this exercise you will need a yoga mat and a fitball. Lie on your back, placing the left foot on the ball, raise your hips and over. Raise your right leg straight up and move the ball left foot closer to him, until the entire foot will not touch the ball. Obey 20 approaches each side.
The side strap with tension
Obtyani band around the hips, just above the knee. Stand to the side bar, leaning on the arm. Lowers the knee, bending it at 90 degrees, for better stability. Raise the top leg, perebaryvaya tension gum. The arguments of the leg to a position in which it is parallel to the floor. Repeat 20 times on each side.
Stretching the buttocks using a mini-band
Get on all fours with a small band, stretched over the knees. Raise the right leg to the level above the hips, overcoming the tension, and then slowly return to its original position. Perform 20 approaches on each leg.
Static pose the V
This exercise - a great way to finish the workout. It aims to work the upper and lower punches. From a sitting position with bent legs pulls the body back, avoiding the rounding of the back. Extends his arms and legs in front of him, creating a V-shaped position. Breathe deeply and hold this position for 30 seconds. To complicate the task can take a dumbbell in both hands.