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Stay in shape in 15 minutes: the best exercise and the best nutrition to tone your arms
- Nadya Fairweather, personal trainer, reveals the best exercise to strengthen the legs
- Shona Wilkinson advises to associate beef with work as it can help develop muscles
- A selection of items to wear for the fitness routine is also offered.
WHAT TO DO
Nadya Fairweather suggested doing the high board by alternating the keys of the foot to tone the arms
As the weather heats up, your sleeves get shorter – so refine your arms with a 'high blade with alternating toe pads', recommends celebrity personal trainer Nadya Fairweather (u-shape.co.uk) .
Start on your hands and feet; the legs do not have to be super straight. Keep your buttocks high so that more weight rests on the shoulders.
Touch your left hand to your right foot. Alternate the left hand with the right feet, then from right to left. Opt for the representatives of 20, 18, 16, 14, 12, 10 – with a small break between each.
WHAT TO EAT
Nutritionist Shona Wilkinson says spinach can stimulate protein production that contributes to muscle strength and tone
Nutritionist Shona Wilkinson (shonawilkinson.com) suggests the following foods.
While talking about being vegan, it is possible to forget the health benefits of beef. It is loaded with amino acids, which help develop muscle and prevent its breakdown. Always opt for grass-fed beef, though.
The compounds in spinach can stimulate the production of proteins that contribute to muscle strength and tone. Add it faded to meals, or not cooked in salads. It's also perfect for smoothies.
Quinoa contains all the essential amino acids (the building blocks of proteins). And it has the advantage of being gluten free. Add herbs and spices for flavor.
WHAT TO WEAR
Leggings 55,00 £ Buy
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