Ducan exercises
During the Attack phase, physical activity is mandatory. You need to walk for at least 20 minutes a day. When the body weight significantly exceeds the norm and it is difficult for the body to cope with the loads, it is necessary to do 2 sets of 10 minutes each.
During the alternating phase, the walking time should be increased to 30 minutes per day. At this time, the body is already accustomed to the introduced diet and begins to resist the process of losing weight. Therefore, if the weight has stopped, then you need to walk for at least an hour a day and continue to eat protein foods. If difficulties arise, you can split the hour of walking into two sets of 30 minutes each.
During the “Consolidation” phase, the author of the method recommends spending at least 25 minutes of walking a day.
In order for walking to give positive results, you need to follow the recommendations that Ducan developed for his followers:
- You must maintain a fast pace while walking. The normal walking step is not suitable as it will not allow you to tense the muscles properly.
- Walking is best done after your next meal. This will allow you to spend extra calories and improve the process of digesting food.
- While walking, you need to try to strain the muscles of the body as much as possible in order to feel them.
- It is important to monitor your posture. The back should remain straight.
So that after getting rid of extra pounds, the skin does not sag and does not become flabby, you need to tighten it. Strong and pumped up muscles allow you to do this. Therefore, Ducan recommends going through the so-called "body drying". Thanks to specially selected exercises, muscle mass will be preserved and body fat will go away.
So, in order for the body to be toned and the skin to become elastic, the following 4 exercises should be performed:
Content:
- 1 exercise according to Ducan
- 2 exercise according to Ducan
- 3 exercise according to Ducan
- 4 Ducan exercise
1 exercise according to Ducan
This exercise can be performed immediately after sleep, or after a person has eaten breakfast. Starting position: lying on your back in bed with a pillow or roller under the upper body.
Legs need to be bent at the knees and held with your hands. From this position, the body is lifted up by the effort of the abdominal muscles. Hands do not strain or use. Then you need to lower yourself onto the pillow and rise up again. So doing 15 lifts. Then you should raise the body 15 times from the roller, but with the tension of the biceps.
There are 30 lifts in total. In the evening, repeat the exercise. Thus, a person will perform 60 body lifts, which will strengthen the abdominal wall and arm muscles.
To increase the effectiveness of the exercise, you need to add 1-2 body lifts daily. By the end of the first week, the number of lifts will be equal to 36 in the morning and 36 in the evening. After the first month of training, you need to reach 140 lifts per day, and then, up to 200 (100 in the morning and 100 in the evening).
2 exercise according to Ducan
You need to lie on the roller, and stretch your arms along the body. They should be tense. This exercise should be done immediately after the first exercise is completed.
The legs are bent at the knees, the feet are brought together. After exhaling, you need to lift your hips up to form a bridge. The body should be straight. It is necessary to stay in this position for a few seconds. The muscles of the buttocks must remain tense. Then you need to sit down on the bed. Repeat the exercise 30 times in the morning and 30 in the evening before bedtime.
Sometimes it happens that a person is unable to lift the pelvis up. This indicates that his muscles are very weak and need training. You should not worry about not being able to complete 30 lifts the first time. The load should be increased gradually. Over time, the muscles will get stronger and will work at full strength. No matter how difficult it is, you need to do at least 10 body lifts in the morning and evening. Every day you should add 1 lift of the body, gradually bringing them to 100. Having reached such indicators, you can make sure that the muscles of the pelvis and abdominal muscles have become more elastic and strong.
3 exercise according to Ducan
This exercise is aimed at working out the quadriceps femoris muscle. To perform it, you need to stand in front of the mirror, not too apart your legs, straighten your shoulders and stick to the edge of the table. From this position, you need to slowly sit down until the buttocks touch the heels. Then you need to climb up. This exercise should be repeated 15 times, adding 1 squat every day. Having reached 30 squats in the morning and in the evening, you can feel how much more elastic the thigh muscles have become.
Thanks to such squats, you can tighten the body, burn excess calories and prevent skin sagging.
4 Ducan exercise
It is aimed at working out the muscles of the arms in their upper part. To complete the exercise, you will need a 1.5 liter bottle of water.
You need to stand up straight and bend your arm with the weight until the weight is at shoulder level. The palm should be facing inward when the bottle is at the bottom. During lifting, the palm should be turned in such a way that by the time it is lifted it is turned up. Then you need to slowly lower your hand. The number of repetitions is 15 times for the right and left hands.
After 7 days of training, you need to start doing 20 lifts for each arm, and after another week - 25 lifts. By the end of the first month of training, you need to bring the number of lifts to 30.
It should be understood that it will be possible to tighten the skin qualitatively only after six months of training. It will not be possible to achieve an instant result. However, the effect of the exercises will certainly be noticeable, so you should not abandon them.
The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist
Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).
