Morning exercises for healing a flexible body. Flexible body. Lightness and well-being after such a workout is provided to you.
What is T-Tapp? Or Teresa Tapp's workout system.
T-Tapp is a physiotherapy approach to fitness, because it increases muscle density, not their volume. T-Tapp is an excellent recovery tool for people with sore knees and hips or low back pain; it is also good for pain in the upper back, neck and shoulders.
The movements in the exercises from the outside look simple, but, in fact, they are very complex in structure, because each exercise involves both ends of the muscle in the work, instead of involving only one end and the belly of the muscle.
T-Tapp relies on a comprehensive and complex movement of muscles in a specific sequence, taking into account the neuro-kinetic energy flow, maintaining the correct anatomical position of the skeletal parts and respecting the principles of isometric muscle work, combined with stimulation of the lymphatic flow. Other types of exercise, such as aerobics, strength training, and yoga, are mostly "isotonic" (i.e., involve one end of the muscle and its abdomen).
T-Tapp allows you to achieve a high aerobic load And without having to jump or rely on a barbell and dumbbells. With the T-Tapp system, the stronger a person becomes, the less exercise they need to do to maintain results.
In other systems of exercise, the stronger a person becomes, the more he needs to increase loads or the number of repetitions in order to move to a higher level of fitness or achieve greater weight loss. With the T-Tapp system, you never have to rely on dumbbells or repeat a movement more than 8 times. The exercises will continue to be difficult for the body as its strength and strength increase.
T-Tapp Efficiency
Yes, T-Tapp is effective for both sedentary people and athletes. The techniques in the T-Tapp system allow you to achieve maximum muscle movement and muscle fatigue, whether you are a weightlifter, an aerobics instructor, or a grandmother who has just started training.
Clinical testing by PhDs in Sports Physiology has shown that fat burning begins 7-10 minutes after starting T-Tapp exercise. In addition, even exceptionally trained individuals achieve 75% of their maximum heart rate during a forty-minute full T-Tapp workout for beginners and recoverers.
T-Tapp doesn't just burn calories and excess fat, it overhauls fundamental body functions such as neuro-kinetic current, resting glucose utilization rate, and brain cognition. Many people report immediate improvements in digestion, absorption, and bowel function, as well as increased mental clarity and increased energy levels, as early as a week after starting T-Tapp.
The main focus of T-Tapp
T-Tapp focuses on reducing body volume, not weight loss. With T-Tapp, there is a rapid reduction in body volume, due to the way T-Tapp makes the muscles work.
The development of muscle density allows the muscles to tighten, contract and sculpt a new shape of the body. This type of muscle development allows you to achieve a rapid reduction in volume. Most people reduce their waist, abdomen or hips by 3 cm in one week. In addition, most people switch to a smaller clothing size by the end of the first month of T-Tapp every other day ... without restricting themselves in nutrition at all.
The main goal of the first 30 days of training is "let the human body machine run" properly to overhaul the metabolic functions so that the body can more easily lose weight and, even better, maintain the weight loss achieved without dieting and intense training.
T-Tapp trains the right and left hemispheres of the brain, both body and mind. This training system was created with the aim of equally involving both hemispheres of the brain in cognitive work. This is very important for maintaining healthy brain function.
T-Tapp is great for both children (for example, children who have learning problems) and the elderly (slows down the loss of cognitive functions that occurs with age and Alzheimer's disease).
T-Tapp helps the body maintain hormonal balance . Many women have greatly improved their menstrual cycle and menopause thanks to T-Tapp. Women of all ages report that they no longer swell as much, no longer suffer from pain in the lower abdomen and lower back, hot flashes, mood swings and weight gain associated with female hormones.
"Treat your body like a machine!" This is Teresa Tapp's motto , health professional, trainer, sports physiologist, nutritionist and business owner. Teresa knows how the female body functions, especially the body of a woman in her thirties. Over the past twenty-five years, she has observed her own body and collected data from hundreds of clients, which has allowed her to develop a new approach to women's health and training. Teresa has worked with many fashion agencies, including Ford Metropolitan and Paige Parkes, as a personal trainer for fashion models and as a recruiting and development agent for new talent. Having worked for many years in the beauty industry, where the perfection of external forms is so important, she knows how to achieve a beautiful female body, regardless of age or fitness level. Her exercise system T-Tapp system is the best on the market today! Today Teresa openly shares her precious knowledge with women of all ages. Teresa herself is a living example of the fact that the female body after forty can be a slender, well-established and harmoniously functioning machine without any need to spend hours training in a sports club. Many of Teresa's clients have better bodies in their fifties than they had in their thirties. Truly, T-Tapp is the most effective home workout program available to women today!
SHUTTER YOUR WAIST OR HIPS BY THREE CENTIMETERS IN A WEEK!
Teresa believes that you should not pay attention to the scales. Let's face the facts, ladies and gentlemen, size matters, not kilograms! Fashion models are measured, not weighed, because no matter how much they weigh, if their hips are too big for models, they won't get jobs. Teresa guarantees you a loss of 2-3 centimeters in the volume of the waist or hips per week. Most women become one clothing size slimmer in 30 days. After Teresa stopped working in fashion houses, she has helped hundreds of pre-menopausal women achieve the same results as fashion models: increased levels of energy, vitality, hormonal balance and knowledge, at a body level, of how to achieve results quickly. ! Now you can do it too! Exercises in the T-Tapp system give maximum results with minimal effort, all the while maintaining the body in the correct anatomical arrangement of its parts. The movements created by Teresa "repair" the body and restore it after injuries; they look simple from the outside, but will give you a completely unique workout, unlike anything you have experienced before. Just ask any of her former or current clients about this, and they will tell you that it actually compares to the intense workload given to recruits in an army camp.
While Teresa enjoyed her fast-paced lifestyle and work in the beauty industry, nothing compares to the satisfaction she gets from the success stories of real, everyday women, especially those over 35. Her proven methods are unique and cutting-edge, and yet At the same time, they are affordable and affordable for all women of all ages. A thorough understanding of the female body and its specific nutritional needs has allowed Teresa to create a program that is suitable for all women. She likes that her program is simple, and she explains to us in an accessible way how and why our body works like a machine. In this way, we understand the meaning of every movement or training method created by Teresa and how they affect the machine of our body. Today, thanks to video cassettes, audio cassettes, and Teresa's forthcoming book, these secrets are available to everyone, so that all people, not just fashion models, can get in perfect shape and find harmony: harmony of body, mind, spirit and soul.
To be continued...
Trial lesson in a group
Subscription for 8 group lessons
Trial private lesson
Sign up Buy a subscription
WANT A FLEXIBLE PERFECT BODY?
Flexible body program this is a unique system of exercises that in a short time will help you master the longitudinal and transverse splits, develop back flexibility.
Classes are taught by masters of sports in gymnastics, professional ballerinas, certified yoga instructors, so exercises from gymnastics, ballet and yoga are used in different classes.
♦ Stretch Cross twine
The lesson is aimed at warming up and stretching the muscles of the legs, developing the mobility of the hip joints, with an emphasis on working out the muscle group for transverse twine, and a set of exercises for the back and shoulder girdle is also given during the lesson.
♦ Stretch Longitudinal twine
The classes are aimed at warming up and stretching the muscles of the legs, developing the mobility of the hip joints with an emphasis on working out the muscle group for longitudinal twine, and a set of exercises for the back and shoulder girdle is also given during the lesson.
♦ Stretch Full
A set of exercises for all muscle groups. Here the twine will not be the main goal. In this session, we are working on the flexibility of the whole body.
Ease and good health after such a workout is provided to you.
♦ Healthy back
This class includes a set of exercises aimed at working out the muscles that hold the spine in the correct position.
Exercises will improve and restore the mobility of the spine, relieve excessive tension and relax inactive areas of the back.
♦ MFR (myofascial release)
The lesson is aimed at muscular-fascial relaxation. The exercises performed relax the muscles and fascia, relieve tension.
This allows you to better stretch your muscles, improve joint mobility and improve flexibility.
♦ Aerostretching
This is a combination of exercises from yoga, Pilates, gymnastics and aerial acrobatics, which are performed in hammocks.
At the lesson in a hammock, static-dynamic exercises, intensive stretching, acrobatic flips are used, there is a therapeutic effect on the musculoskeletal system, nervous system and blood circulation.
The hammock is quite unstable and requires good concentration, inclusion, this helps the development of coordination and trains the vestibular apparatus.
A hammock is an excellent antidepressant that helps unload the body and mind, turns the world upside down, frees from mental and psycho-emotional problems. Classes in hammocks relieve the load from the spine, improve stretching, increase blood circulation in the brain, and improve coordination of movements. With this load, the stabilizer muscles are perfectly worked out.
Classes are held in a group of up to 7 people.
♦ Classes on the bison-vibro simulator
bison vibro- a simulator that allows you to speed up the stretching process and make it more effective with less effort.
This is a combination of vibration massage with stretching, due to which the muscles are warmed up, relaxed, muscle spasms go away and chronic injuries are rehabilitated. Stretching using the Bizon-vibro simulator allows you to accelerate the achievement of results tenfold.
Classes are held individually or in a mini-group of two people.
♦ Acrobatics
Acrobatics is a direction for those who want to master such gymnastic elements as a wheel, bridges, handstands and forearms, flips, support in pairs, somersaults, scorpion pose, back tightening (dancer pose), etc. Acrobatics classes include exercises on agility, flexibility, jumping ability, strength, coordination and balance.
Unlock new abilities of your body!
Reviews
Sooner or later, the comfort zone for any person turns into a factor that hinders its development and deprives life of the thrill of sensations. Remember the most interesting and bright moments of your life. Surely most of them are connected precisely with those cases when you did something unusual, extreme, going beyond the usual routine. Get out of your comfort zone.
So why not do it again? Unfortunately, our comfort zone is sometimes the fruit of self-deception. We think that the best alternative our current position does not exist, that we have spent too much effort to build it, that it is already too difficult to change anything in life ... And we stop at one, albeit quite convenient, place and with our own hands nullify all the magnificent prospects that are thrown up life. And then the comfort zone turns into an end point for us...?? In INTEGRITY you can always get a magic kick????
Yaroslav Bogdanov
My favorite teachers are Alexandra Koshelkova? and Natalia Makhno? The coolest and most effective workout? Quickly stretched for all the splits?♀ Create the most favorable atmosphere for stretching and select very effective exercises? Do they bring a lot of joy and benefit to training with them???
Svetlana Glagoleva
I have been training with Sasha Koshelkova for 5 years already) Sasha is the most sensitive coach who knows what you need and how to achieve it. My goal was and is to maintain the flexibility of the body. During this time, I sat down in both longitudinal twine and stretched the transverse one well. Sasha is very attentive to injuries and always tries to help continue training without harm to the body) for me this is the main thing in a coach)
Alexandra Koshelkova is a coach of a fine mental organization. She believes that everything in a person should be beautiful and with her work she does it "beautifully". All exercises in her classes are done to a "characteristic squeak". If you don’t squeak, then you can still (do not think that if you have a bass or a baritone, then you will squeak in bass. Everyone squeaks with her chicken voice). But at the same time, she will never harm, she will always remember your pulled knee in the third grade and remind you to take care of her in a dangerous exercise. Each lesson takes place in a fun atmosphere of a kindergarten. Sasha is a born coach-sadist. She will make you a sweetie, even if you have always been a donut! Anna Weilert
Anna Weilert
Alya (Sasha Koshelkova) is not just a coach, Alya helps to believe in yourself, that you can do what you didn’t even understand how people do in the pictures before. Acrobatics is one of the greatest joys in life for me. I can't say that I came to Alya in a completely bad shape. There was something. There was a bridge from a prone position, on not the most straight arms. Of course, it was scary to learn tricks and it was not always pleasant to pull the back and splits. But step by step, I can do 4 different types of bridges from a standing position and back, I can roll over through the twine from this very bridge and do many other things that make the body wonder and the soul sing. Alya was there for every successful moment and every failure.
Coach Anzhelika inspires body ballet classes. She knows what elements and shapes to give each girl to make her feel like a princess. After all, everyone fails at first. And with Angelica everything turns out. At first, she gives a simple element, but you look so beautiful in the mirror that you want more and more. And the further, the more complex the figure. And now the element is already complex, and you are still very beautiful in it. Delicately and carefully, Angelica connects the girl and the grace of a ballerina.
Julia Zarina
When I came to the classes, to the coach Sasha Koshelkova, I was already sitting on 2 splits, but I had weak points that I could not stretch for years! After 3 lessons, I was already sitting on the longitudinal with cubes, and the result of the transverse twine has advanced a lot! A very competent approach and cool exercises, Alexandra clearly understands how the exercise should be performed from the point of view of Rehabilitology.
Ballet pumping with the trainer Angelica, from the outside it may seem that it is not difficult, and the training is practically without additional weights .. But there are so many cool exercises to strengthen the muscle corset, good posture, beautiful lines .. and they are all complex and effective.
Thanks to Yulia Zagainova for the individual approach! If you cannot do an exercise, for reasons of physiology, poor preparation, you will always be given a substitute exercise. It is comfortable for everyone to work in the class. And the result is not long in coming)
Alina Kiseleva
I go to twine classes. And I really like the teacher Larisa, yoga twine. It pulls well, always positive, some kind of aura. Even the pain seems more pleasant. But Larisa pulls only the transverse. I would also like to mention Yulia and Angelica in stretching, I like how they pull the longitudinal one. These 3 teachers suit me the most.
In Larisa's classes, there is always such an atmosphere that you will not get bored, definitely. She constantly tells something, even remarks on what you are doing wrong will somehow say in her own way. When it hurts and you want to scream, she always says "you have to say" high "and does it really help?
Faina Nugaeva
Who is my favorite trainer? Yulia Zagainova. This is a person who puts his soul into his work and will help to get the maximum result. Julia will not only push you to the limit, and even a little more, she will support you and give you hope for success, she BELIEVE that you can! And you can! I'm not talking about personal qualities here - easy to communicate - the whole group laughs at training, we all love pain! :) Julia is a trainer I trust! And with trust in a mentor, we can relax and do more! All go to Yulia!
Maria Dobrynina
For two years of stretching, I experienced 50 shades of pain, I was surprised to learn that the nervous system is omnipresent and got acquainted with its structure on a living model - that is, on myself, I realized that in addition to exhalation there is also an inhalation, I learned to exhale to the place where it hurts the most and relax on orders, I found out that the most unstable word in Russian in length is the word “ten” (it can reach from 2 to as much as 15 seconds in a row), I acquired an unconditioned reflex in any incomprehensible situation to straighten my knees and pull my feet on myself.
And when, at the age of 29, for the first time in her life, she sat on a longitudinal twine, although under the yoke of Sasha, but on both legs at once, she was indescribably delighted.
By the way, I got the sweetest coach Alexandra Koshelkova. She will always tell you which of the two legs is right, she will always listen to the screams and decide whether you are feigning or not, she will squeeze in accordance with her feelings (her feelings, by the way, have never failed, unlike mine). Sasha treats your splits so super-responsibly that you involuntarily begin to think about how to start treating your splits with the same responsibility. In addition, he leaves super cute cosmic messages from numbers on your stopwatch, discusses any question from the category of everything about everything, so it’s definitely never boring and will always rejoice at your achievements, not only in the field of splits.
So my splits are more Sasha's merit than mine. Thank you!)
Anna Shakhin
I came to the studio already with twine, and I think that I can do a lot and even more! But just a couple of months of classes with Natasha opened up new possibilities for my own body for me. I started to sit on the splits with a different number of cubes, stretched my back, and evened out the overall picture). I like the strict style of the teacher, set to work
Victoria Reshulskaya
Plasticine, now Integrity, has become an integral part of my life, which makes me very happy! I am glad not just for the opportunity to do stretching, yoga, acrobatics and dancing, but for how lucky I was with trainers, not just wonderful people, but high-class professionals who give incredible motivation and self-confidence! I love Sasha Koshelkova! I trust her 250% and believe that it is with her that I will succeed, even if not quickly?, but I will definitely succeed, and she is also a beauty with a great sense of humor, which gives strength and reduces embarrassment, that the level is not what I wanted bye?, I still love the graceful Gayatri, her classes are just super! After them, the body acquires tone, lightness, strength and flexibility! Larisa's classes for a healthy back are something! They helped me recover and get rid of discomfort and back pain after physical exertion, I didn’t even notice at what point it happened and why I came in the first place ?. Now I understand that I need to work on myself more, and how much, it turns out, we do not know about ourselves and the capabilities of our body, when we just start training, the more interesting it is further! I also love Natasha Averchenkova's classes, of course! She is also so charming, which creates a special atmosphere in the classroom. And also Anya and the strip, and Natasha Grange. In general, the entire coaching staff is unique! I love and appreciate you.
obstacle on the way to healthy lifestyle life most often are toxins and slags that accumulate in our body over the years. Saturation of body cells with negative substances contributes to aging. Cleansing the body of toxins and coarse slags can be done by the method of simple physical exercises. Prolong your youth and health with the help of physical exercises will help you program "Flexible Body". The program includes several complexes of therapeutic and preventive gymnastics, each of which is aimed at a specific muscle group or part of the body. This is the so-called cleansing and rejuvenating gymnastics. The complex includes a series of stretching exercises, which gives the muscles flexibility and allows you to keep your body in good shape.
Rejuvenating gymnastics, with its systematic implementation, helps to cleanse the cells of the body and saturate them with oxygen. The effect of such physical activity includes two important aspects: physical - strengthening the musculoskeletal system of the body, improving flexibility, metabolism, removing toxins and toxins, normalizing blood circulation; and the psychological factor: classes do not require special physical and moral preparation, there is no need to force yourself to exhausting exercises, all techniques are performed easily and in one breath, bringing moral satisfaction, relieving stress. Cleansing and rejuvenating gymnastics is a smooth path to health and prolonging your youth
Part 1
Part 2
Part 3
Part 4
Part 5
Have a look also here:
Reading time: 8 minutes
If you think that by regularly doing fitness, you can neglect charging, then this is an erroneous judgment. High-quality morning exercises within an hour after waking up activates all important organ systems, tones the body and improves immunity. We offer you 11 different videos for morning exercises at home with Olga Sagay.
But before moving on to the review of the video with morning exercises, you need to figure out what is the use of charging and why is it so important to do light gymnastics after waking up?
Benefits of morning exercise:
- Charging helps the body move from sleep to wakefulness, activates all physiological processes in the body.
- Morning sport contributes to oxygenation of all tissues of the body and, very importantly, the brain. This increases concentration and speeds up thought processes.
- Morning exercise will improve your mood and reduce the likelihood of irritability during the day.
- Regular home exercise improves the functioning of the vestibular apparatus, which means it contributes to the development of coordination and a sense of balance.
- Morning exercises perfectly invigorate, improve efficiency and provide vitality for the whole day.
- Charging increases blood circulation, which has a beneficial effect on the functioning of the respiratory system and the brain.
- Regular exercise helps to strengthen the immune system and increases the body's resistance to the negative effects of the environment.
As you can see, exercise not only improves health, but also helps to spend the day as efficiently as possible. You can do morning exercises on video, especially now there are a lot of them from various trainers. We suggest you pay attention to charging at home from Olga Sagay.
Video with home exercises from Olga Sagay
Olga Sagay is the author of the Flexible Body series of programs. However, her videos are directed not only for the development of flexibility and stretching, but also for the improvement of the body as a whole. On her video channel, you can find complexes for opening the hip joints, improving the functionality of the musculoskeletal system. Olga also created a number of videos for home exercises that can be performed after waking up.
The programs are 7-15 minutes long, but you can combine several activities or do one video in multiple repetitions if you are looking for a longer time-based home exercise.
1. Morning exercises for easy awakening (15 minutes)
A gentle awakening practice will help you feel a surge of strength and energy for the whole day. This video for home exercise is especially useful for improving posture, strengthening the spine and opening the thoracic region.
2. Morning complex "Cheerfulness and Slimness" (9 minutes)
This complex will not only invigorate your body, but also help you find a slender figure. A dynamic video with morning exercises consists of the most popular asanas for muscle tone and strengthening the spine.
3. Effective home exercise - leg warm-up (11 minutes)
If you are looking for a video of morning exercises with an emphasis on the lower body, then try this complex. The suggested exercises will help you warm up your leg muscles and increase the mobility of your hip joints. Also, this program can be performed as a warm-up before the splits.
4. Complex "Awakening" (8 minutes)
A short wake up routine will improve your back flexibility and improve your posture. You will find a large number of tilts forward and backward, which helps stretch the spine and restore the functions of the musculoskeletal system.
5. Morning energy complex (12 minutes)
This video for morning exercises is primarily aimed at warming up and improving the functioning of internal organs. You will find a large number of body rotations, as well as exercises for the flexibility of muscles, ligaments and tendons.
6. Morning exercises "Plasticity, mobility and balance" (9 minutes)
This video for morning exercises at home is aimed at developing the mobility of all major joints. A set of exercises is also perfect as a joint gymnastics.
7. Morning Strengthening Complex (10 minutes)
The program is suitable for advanced practitioners. Olga Sagay included strengthening exercises for toning the muscles of the arms, back, hips and buttocks in the video on home exercises. Vertical fold, garland pose, static plank pose with arm and leg raises are waiting for you.
8. Home exercises and stretching for every day (7 minutes)
A short video of morning exercises begins with effective exercises for stretching and flexibility of the spine. This is followed by a few exercises for balance and flexibility of the joints of the lower body.
9. Morning complex "Energy and flexibility" (16 minutes)
The video will help you get a boost of energy and vivacity for the whole day, as well as increase joint mobility. The first half of the session is done in a cross-legged sitting position, then you will move into the downward facing dog position.
10. Complex "Soft awakening" for beginners (14 minutes)
And this is a video of exercises at home for beginners, which will help improve joint mobility and flexibility of the spine. The suggested exercises will also improve the elasticity of the ligaments and muscles of your body.
11. Charging for the spine from back pain (10 minutes)
This option of charging at home will help you strengthen your spine, restore the functionality of the musculoskeletal system, and develop flexibility in your back. Especially this video is recommended for those who are concerned about back pain.
Try all the suggested videos for morning exercises or choose the most interesting for you based on the description. Olga Sagay is a true professional in the field of articular gymnastics, development of flexibility and stretching, getting rid of back pain. Start exercising regularly in the morning for at least 10-15 minutes and your body will thank you.
See also our other collections.
