Девушка ЗОЖ: Маргарита Артюхина

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Маргарита, расскажи о себе в цифрах и коротких фактах.

Меня зовут Маргарита Артюхина, мне 33 года, рост 161 см, вес 53 кг. Имею два высших образования: педагог-психолог и магистр экономики. Занимаюсь составлением финансовой отчетности.

Как «оздоровила» свой образ жизни? С чего начала?

Начну с того, что спорта в моей жизни не было никогда. Однажды подруга предложила сходить и попробовать pole dance. Я пришла на тренировку и поняла, что попала, что хочу этим заниматься…

Для меня pole dance стал даже больше не увлечением, а своеобразной игрой – игрой с самим собой на понимание пределов возможностей своего тела.

Параллельно с pole dance я начала заниматься фитнесом, чтобы привести тело в спортивную форму.

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Что делала в спортзале первые месяцы? Какие ошибки совершала?

Я не придерживалась никакого режима питания и занималась с большими весами, а для моего типа фигуры больше подходит «многоповторый» тренинг. Очень долго не было положительного результата и у меня началась паника. Но как только разобралась с питанием и принципом тренировок, вес пришел в норму.

Занимаешься с тренером?

Я занимаюсь в одной из московских школ pole dance. Люблю менять тренеров, чтобы изучить новый стиль, новые «фишечки» в том или ином трюке или движении. Ведь у каждого тренера свое видение техники исполнения.

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Твой примерный рацион на день.

Ем 5-6 раз в день в зависимости от наличия тренировок. Это, прежде всего, белки (мясо, рыба, птица, яйца, творог), жиры (орехи) и сложные углеводы (крупы). Обязательно за 2 часа до тренировки – сложные углеводы, независимо от времени.

Пример рациона:

1. овсянка,
2. фрукты или сухофрукты, орехи,
3. рыба/курица + гречка/рис, салат,
4. творог,
5. если тренировка, то гречка/рис + салат, если нет тренировки, то что-то белковое (рыба или курица).

Какие добавки используешь?

Коллаген Doctor’s Best утром за 30 минут до еды.

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В какой форме тренируешься?

Плотные топы и шорты, для стретчинга – гетры, лосины и толстовка чтобы максимально прогреть мышцы.

Я люблю одеваться красиво. Да и танцы – это рай для модниц. У меня больше одежды для тренировок, чем для повседневной жизни. Если еду куда-то за границу, то первым делом думаю, как пополнить гардероб нарядами для танцев.

Твоя нынешняя программа тренировок

2 раза в неделю pole dance (sport, exotic) и минимум 1 раз в неделю – стретчинг.

Плюс силовой тренинг один раз в неделю, так как на пилоне работают в основном мышцы рук и спины. И после силовой тренировки обязательна растяжка, чтобы не забивать мышцы. Силовая тренировка направлена на проработку мышц ног и ягодиц. Занимаюсь дома.

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Вот примерное содержание моей силовой тренировки:

1. Приседания «сумо» или «плие» с гантелью. «Сумо» больше нагружает ягодицы, «плие» отлично прорабатывает внутреннюю поверхность бедра. Чередую. Вес – 5 кг 20-25 раз 3/4 подхода.

2. Болгарские сплит-приседания – без веса – 20-25 раз 3/4 подхода.

3. Становая тяга на прямых ногах – 20 кг 10-15 раз 2 подхода, потом беру гантели с меньшим весом (10 кг) и добиваю до «не могу».

4. Изолированное упражнение на ягодицы без веса или с утяжелителями.

Твои фитнес-цели?

Моя цель номер один – развиваться творчески: чаще выступать, посещать мастер-классы, хочу попасть на тренировку в школу pole dance в другой стране (например, в Италии или Испании). Еще в планах – создать свою группу/секцию по pole dance.

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Что тебя вдохновляет?

Меня вдохновляют новые креативные идеи, новые цели и планы, новые предложения. Когда нахожу новую необычную музыку, подбираю под нее танец, и вижу, что все получилось и понимаю, что это действительно красиво, и мне это нравится, то это не просто вдохновляет на дальнейшую работу, это просто сносит крышу от наслаждения!

Твои кумиры?

Мой главный ориентир – это я сама, мой прогресс. Когда я сравниваю себя в начале тренировок и сейчас, то понимаю, что все круто, все огонь и я на правильном пути.

5 любимых треков для тренировки?

  1. Therr Maitz — Make it Last
  2. Therr Maitz — Stop Quiet
  3. Therr Maitz — Found U
  4. ATB – Despirate religion
  5. Tantra Chillout – I Feel Your Body

Какие мужские тела тебе нравятся?

Так как я увлекаюсь танцами, то мне интересны танцоры, разгадать их язык тела, наслаждаться тем, как они выражают свои эмоции в танце.

Твой совет тем, кто хочет начать.

Не надо бояться неудач. Сконцентрируйтесь на том, что вам уже удалось, где вы добились успеха. Все ваше сознание должно быть направлено на выигрыш.

Слушайте только того, кто достиг больше, чем вы. В остальных случаях «собаки лают, а караван идет».

Но и одного желания меняться недостаточно, необходимы ежедневные действия. Будьте активными – это привычка. Заниматься спортом с радостью – это привычка.

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Instagram: ritula_tancula

 

Смотрите также на Зожнике:

Почему нельзя голодать для похудения

Почему можно запивать пищу во время еды

Почему МОЖНО есть на ночь

Почему нужно есть углеводы

Почему (и какие) нужно есть жиры

Гид по холестерину

Гид по яйцам: сколько можно и нужно есть яиц

Все готовые суточные рационы с КБЖУ

 

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Девушка ЗОЖ: Маргарита Артюхина: 154 комментария

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