On the eve of summer, and the scales show disappointing numbers? Thoughts about proper nutrition and refusal of sweets in the coming Monday immediately appear in my head. This, of course, will help to lose extra pounds, but training with the Hollywood trainer Janet Jenkins is able to tighten the muscles of the buttocks and abdomen. “Ideal Press” is the name of a twenty-minute lesson that does not require sports equipment, and therefore it is available to everyone. The result after a month of training is minus 4 cm at the waist.
Energetic Janet
The dark-skinned athlete was born in a poor family on the outskirts of Ottawa. She was one of three children raised by a single mother. Since childhood, she was attracted to her outdoor games, and at school age, the girl did not miss a single sporting event as a participant. For Janet, her passion for sports has become a kind of cocoon protecting her from a poor existence. She felt superior in this hobby, and this added to her confidence.
After college, Jenkins mastered three specialties in the field of nutrition and sports medicine. The girl began her coaching career and simultaneously began to blog. Valuable recommendations led to a record twenty million views per day on her blog. They talked about the girl in starry circles. Today she is the Nike ambassador to the world, the personal trainer of such eminent persons as Karman Electra, Pink, Alisha Keyes, Kelly Rowland. Many programs were developed by Janet Jenkins: “Perfect Press”, “Buttocks Correction”, “Bikini”, etc.
Flat tummy
Any physical activity during systematic performance can give a positive result in favor of a beautiful body. Familiar to most and effective exercises gathered in a single sports complex Hollywood coach Janet Jenkins. “Perfect Press” is a continuous twenty-minute session aimed at strengthening the abdominal muscles.
The program from the star trainer fell in love with many girls from around the world. Firstly, because of the simplicity of the complex, and secondly, for the result. Janet compiled it in such a way that as a result all muscles of the abdominal cavity are strengthened: external, internal, straight, oblique and even muscles of the lower back. The main block of the program is 17 minutes. It includes basic torso lifts, twisting, pushing legs out of a prone position, abdominal exercises for the lower back, and isothermal exercises. After exhausting work, a three-minute stretch follows, which is undesirable to neglect, because thanks to it, the muscles relax and their strength increases.
Tight buttocks
Another problem place for girls, requiring a constant load for their beauty, is the buttocks. And here, too, helps make this part of the body an ideal Hollywood fitness instructor. In addition to the above-mentioned Janet Jenkins Perfect Press complex, the dark-skinned athlete offers a similar program for the buttocks.
A lesson lasting 20 minutes is divided into 3 blocks. The first 10 minutes are performed standing: scoring squats; taking the legs to the side, back and forth while balancing on the second limb. The second part of the training takes place in the “on all fours” position. And the final stage is stretching.
For regular study of problem areas, it is recommended to alternate the programs of Janet Jenkins "Ideal Press" and "Correction of the hips and buttocks."
Valuable trainer tips
Before any undertaking, you need to set a specific goal. So it is in fitness. After all, people begin to engage in themselves when they do not like the reflection in the mirror. Therefore, when planning to work on the Janet Jenkins program "Ideal Press", you should set the setting: "I want to lose 3 kg and achieve cubes on the press."
Before starting classes, or rather, before the first training session, you should make control measurements of your hands, hips, waist and weigh. Then this procedure must be repeated twice a month with the systematic implementation of the fitness program. This is an excellent motivation when, after some time, the numbers when measuring become smaller than the original.
No pity during training - this is the key to the perfect figure. In one interview, the ward Janet Pink admitted that in 4 months she threw off 20 kg due to the severity of the mentor. And this is far from the only result of the Janet Jenkins Perfect Press program. Reviews from the photos of the girls who regularly performed the exercises of the star trainer are impressive, but more on that later.
Nutrition
It is no secret to anyone that not only his health, but also his figure depends on what a person eats. Those seeking to lose weight, in addition to physical activity, should review the diet. Janet Jackson recommends a nutrition plan with a calorie content of 1500-2000 kcal:
- Breakfast: 30 grams of protein, 50 grams of carbohydrates, 12 grams of fat (450 kcal).
- Lunch: similar to breakfast (450 kcal).
- Dinner: 30 grams of protein, 12 grams of fat, 35 grams of carbohydrates (350 kcal).
- 3 snacks: 14 grams of protein, 6 grams of fat, 20 grams of carbohydrates (150 kcal).
Throughout the day, you should also remember about water, which should be drunk 2.5 liters. Janet recommends eating fiber in every meal (at least 5 grams). Thanks to it, the process of sugar absorption is slowed down. Also, do not forget about seafood containing essential fatty acids. If there is no way to eat fish, then you need to buy supplements with omega-3 or walnut oil.
Janet Jenkins, Perfect Press: reviews
What name just did not give people who attended the training course D. Jenkins: "Hard sweating", "The best complex", "Infernal training", "6 cubes." And this is no coincidence, because the effective fitness plan of Janet Jenkins “Perfect Press” has a rating of 4.9 points out of 5.
People like the positive attitude of the trainer, the rhythm of classes, the lack of special equipment and simple explanations when doing the exercises. Among those who left feedback were those who saw some shortcomings in the program. This is basically the lack of warm-up and complex on the hands. But if the first remark is still appropriate, then how in a lesson called "Perfect Press" can be exercises on the hands? This is a pretension to a fitness plan.
The conclusion is simple: for an ideal body, you need to forget about pain, self-pity, set a specific goal and begin to train hard, while not forgetting about nutrition adjustment.