T-tapp exercises. T-tapp set of exercises for a beautiful figure T-tapp set of exercises for a beautiful figure in Russian

If you want to look irresistible in a fashionable swimsuit, start getting ready for the beach right now. At our request, the famous American fitness expert and top-class trainer Teresa Tapp has compiled mini-complexes of simple but incredibly effective exercises that will help you cope with problem areas. Spend 5 minutes a day for each complex, and the result will not be long in coming.

SLIM HIPS AND FIRMER BUTT

Balancing leg swings
Starting position. The supporting leg is bent, the buttocks are compressed, the shoulders are pulled back and are level with the hips. The outstretched arm is exactly in line with the shoulder. Before lifting the second leg, push your heel down, pull your toes up and turn your foot inward - as shown in the photo. Now lift your leg, maintaining this position of the foot.

Score 1-4. Raise your leg up for a count of 1, slowly lower it for a count of 2-3-4. Don't touch the floor with your foot. Raise your leg, keeping your heel higher than your toes. Keep your buttocks tucked in, your shoulders back, and your supporting leg bent at all times. Tighten your back muscles to maintain balance. Final position.
Do 8 swings. As you lower your working leg, continue to keep your heel higher than your toes. The knees are still bent, the buttocks are tense, the shoulders are turned. Switch legs and do 8 repetitions with the other leg.

Nuances. This exercise works not only on the legs, but also on the muscles of the core, especially the abdomen. It also has a rehabilitative effect on the knees, pelvis, back and shoulders. With its help, you will be able to increase your bone density, since while doing it you will be constantly balancing, giving your body a decent load even without using additional weight.

T-TAPP LUNCH

Starting position. Stand in a wide stance - but not necessarily as wide as in the photo.
The right leg is brought forward. Bend your right knee, turning your upper torso and face to the side. The left foot is pointing forward, the left knee is straight.
The right knee should be turned towards the little toe. Place your right hand on your left thigh as shown in the photo. The left hand is below the hip.
Now move your shoulders back - they should be in line with your hips. Finally, squeeze your buttocks. Try to keep your right shoulder pointed forward toward your right hip, moving both shoulders back slightly. Push your right knee as far as possible to the side.

Score 1-4. Bend your right knee deeper, but do not lift your heel off the floor. Try to keep your shoulders back and do not bend your torso. Continue to tighten your glutes and push your right knee toward your little toe as much as possible. Don't lean forward when bending your leg.

Score 5-8. Continuing to tense your buttocks, gradually straighten your right knee. Focus on squeezing your glutes tighter, still turning your torso to the side and squeezing your thigh muscles as you straighten your leg. Do 8 repetitions, then switch legs and repeat 8 more times.

Nuances. Lunges have long been known as an excellent exercise for strengthening and tightening the thigh muscles. However, it was contraindicated for many due to knee problems. T-Tapp lunges differ from the traditional version precisely in that they not only do not harm the knee joints, but also help to rehabilitate them after various injuries.
In addition, these lunges strengthen and align the lower back. To achieve a good result, it is enough to perform only 8 repetitions for each leg 3 times a week. And most people see and feel changes within the first week.

FLAT STOMACH AND SMALL WAIST

Corset flexion Starting position.

The legs are extended, the hips are at a short distance from each other. Toes pointed forward, knees pointing outward, shoulders back. Bend your elbows and tighten your back muscles. Don't sag at the shoulders.

Count 1. Pull your knees towards your shoulders, keeping a straight knee-ankle line. Remember to point your toes forward and keep your feet together. Tighten your abdominal muscles to support your back.

Count 2. Stretch your legs and touch your feet to the floor. Don't put your feet together. Do 2 sets of this exercise, 8 sets each.

Nuances. It is known that without strong back muscles it is impossible to have strong abs, and vice versa. This simple movement will help you quickly build a muscle corset, while strengthening your back and abdominal muscles. In addition, it stimulates lymph flow and will serve as a good assistant in the fight against cellulite. By performing 8 repetitions daily, you will see results within a week.

CHAPPED HANDS

Starting position. Lower body: feet shoulder-width apart, toes pointing straight forward. The stomach is pulled in, the abdominal muscles are tense. The pelvic, knee and elbow joints are on the same line. The knees are slightly bent and directed slightly outward. Upper body: Shoulders laid back and down. Palms are straightened, fingers spread, thumbs pointing as far back as possible. The wrists are at the same level as the elbows.

Score 1-4. Slowly bend your elbows, bringing your palms toward your shoulders. At the same time, push your elbows forward. Remember to maintain a straight line from your elbows to your hip joints and from your palms to your shoulders.

Score 5-8. Slowly straighten your arms and return to the starting position. At the same time, continue to push your elbows forward, and move your palms as far back as possible. The stronger and more elastic your muscles become, the easier it will be to maintain linear alignment. Remember: keep your knees bent and pointed outward, your thighs and buttocks tight, and your stomach pulled in. Your back should remain absolutely straight throughout the entire exercise. Repeat this cycle 8 times, maintaining a slow pace.

Nuances. The secret of this exercise is the combination of complex muscle effort with additional isometric stretching of the entire body. This approach will bring results much faster and more noticeably than long exercises with dumbbells. The muscle will very quickly tighten and become dense, and the fat layer will be significantly reduced.

In addition to the triceps itself, this movement also affects the muscles of the shoulders and upper back. In fact, by performing a triceps exercise, you are simultaneously working on the beauty of your shoulders, posture and chest. This movement will also help you recover quickly from a common injury called tennis elbow.
You will get a noticeable effect by performing eight repetitions of the exercise daily for two weeks.

In February 2004, the founders of this site first translated the T-tapp exercise system into Russian and presented it to the audience of the Russian-speaking Internet.
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“Treat your body like a car!” This is the motto of Teresa Tapp, a health specialist, trainer, sports physiologist, nutritionist and owner of a thriving business. Teresa knows how a woman's body functions, especially a woman's body after thirty. Over the past twenty-five years, she has been observing her own body and collecting data from hundreds of clients, allowing her to develop a new approach to women's health and exercise. Teresa has worked with many fashion agencies, including Ford Metropolitan and Paige Parkes, as a personal trainer for fashion models and as an agent for recruiting, developing models and finding new talent. Having worked for many years in the beauty industry, where perfection is so important, she knows how to achieve a beautiful female body, regardless of age or fitness level. Her exercise system, the 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 a woman’s body after forty can be a slender, well-oiled 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!

REDUCE YOUR WAIST OR HIPS BY THREE CENTIMETERS IN A WEEK!

Teresa believes that there is no need to pay attention to the scales. Let's face the facts, ladies and gentlemen, it's the sizes that matter, not the pounds! Mannequins are measured, not weighed, because no matter how much they weigh, if their hips are too big to model clothes, they won't get the job. Teresa guarantees you a loss of 2-3 centimeters in your waist or hips in a week. Most women become one dress size slimmer in 30 days. Since Teresa stopped working in modeling houses, she has helped hundreds of women approaching menopause achieve the same results as fashion models: increased energy levels, vigor, hormonal balance and body-level knowledge of how to get 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 injury; They look simple from the outside, but will give you a completely unique workout, unlike anything you've experienced before. Just ask any of her past or current clients and they will tell you that it is, in fact, comparable to the intense workload given to army recruits at camp.

While Teresa loved her fast-paced lifestyle and work in the beauty industry, nothing compares to the satisfaction she gets from hearing the success stories of real, everyday women, especially those over 35. Her proven methods are unique and cutting-edge, yet At the same time, they are affordable and accessible to all women of all ages. Teresa's thorough understanding of the female body and its specific nutritional needs allowed her to create a program that suits all women. She likes that her program is simple and she clearly explains to us how and why our body works like a machine. This way, we understand the meaning of each movement or training method Teresa creates and how it affects our body machine. Today, thanks to videotapes, audiotapes, and Teresa's forthcoming book, these secrets are available to everyone, so that all people, not just fashion models, can get into perfect shape and find harmony: harmony of body, mind, spirit and soul.

Many girls looking for a simple means of losing weight already know T-Tapp, a set of exercises for a beautiful figure. Not only foreign video bloggers on Youtube, but also participants in domestic weight loss forums speak about its high effectiveness. Despite this, the popularization of the miracle cure for extra centimeters in the waist is proceeding slowly. If you've heard about the system, but are unsure whether to try it, this article is for you.

Fear of results too quickly

In the book by Teresa Tapp, the author of the system, it is written that in a week of training you can lose 6 cm. This figure seems overestimated, which is why the attitude towards the system becomes skeptical. Only an attentive person will notice that 6 cm is the total figure for the entire body (2 cm in the waist, 2 in the hips, 2 in the chest). At the same time, your weight may not decrease, but your clothes will begin to sag in some places. You know how it happens, your weight seems to be the same and a centimeter does not show an increase, but you look at your figure and notice that your favorite blouse somehow doesn’t stretch very nicely on your stomach. Women are not interested in their weight or volume, but in their shapes and proportions, which vary completely depending on body structure and height. T-Tapp, a set of exercises for a beautiful figure, which works to improve the appearance of the body, and not to reduce weight (although weight also changes with systematic training). The exercises really give visible results after each workout; in a week you can slim your figure by a couple of centimeters in the chest, waist and hips.

Difficulties of the first lesson

The T-tapp has a special basic stance that is used for most exercises. It is necessary not only to make the muscles work more intensely, but also to ensure that the internal organs are on a certain line, in accordance with the anatomical features of the body. Thanks to this, the effect of lymph movement is achieved, due to which the first visible changes occur. In addition, due to the location of internal organs during exercise, new regulations for the functioning of the hormonal and nervous system are formed. This explains the effect of rejuvenation in women “over 40” from the point of view of internal physiology (look at Teresa’s girlish body, and she is already about 60!!!). In America, this property of T-Tapp is called “Happy hormones”. So, all this would be impossible without the base stand in particular. If you have experienced difficulties in mastering it and after the first lesson your legs hurt, DON’T QUIT. A few days are enough to learn how to rotate your pelvis forward and maintain balance on half-bent legs. Your efforts will pay off in just a couple of weeks, you will get a more beautiful and healthier body (few weight loss systems can guarantee improvements in health, and not vice versa).

Lost in translation

T-Tapp, as a set of exercises for a beautiful figure, is well known in America and Europe. In Russia there are only a few professional “tappers” who can help you master the technique of performing the system. You've probably encountered that all of the exercises Teresa provides don't have translations. For some, this is indeed a barrier, since the video is accompanied by explanations and translation. Suppress the fear of doing something wrong and discomfort from foreign speech. There is a T-Tapp form on the RuNet, in which all the nuances of exercises from Teresa’s complexes are described in Russian, and you can also meet people there who will explain incomprehensible moments in the video. To find a community of tappers, just make a few queries in a search engine.

I just don't want to become square...

Among the arguments of girls and women who reject aerobic and strength training is the misconception that muscle training can transform the body into a masculine one. Not with T-Tapp, the waist and chest will remain in place, since the exercises are aimed at increasing muscle density, not its volume. In addition, women who did T-Tapp noted that their breasts and buttocks not only lost weight, but lifted and became more rounded (you can see this on the T-Tapp website in the “success stories” section). The effect of body renewal occurs not due to aerobic exercise, but due to the restoration of hormonal balance, free lymph flow and the development of the mechanism of neuro-kinetic connections in the human body. Don't look for reasons to doubt, do T-Tapp and you are guaranteed to get a beautiful figure, regardless of age.

Recently a new exercise and nutrition system has emerged called T-Tapp. Its author is American fitness expert Teresa Tapp.

She developed her technique based on scientific principles. By repeating the same movement, you can increase muscle tone in the body.

You can use your body, so to speak, as a training machine, that is, perform exercises with your own weight, and this will be quite effective with repeated repetitions. It is recommended to reduce the consumption of simple carbohydrates, therefore, this will lead to weight loss.

While performing these exercises, concentration on breathing is necessary; only in this case can you achieve greater results than simply swinging your limbs.

What is the meaning of T-tapp?

There are no miracles in this gymnastics. It will be necessary to perform bends, twists, squats, lunges, and hip abduction. You've probably already done all the exercises listed, but haven't achieved the desired result?

The whole point of the T-Tapp technique is that you must constantly be in a basic stance with your buttocks squeezed. It is this position that will allow you to strain your muscles with a fairly simple technique.

If you believe the developer of this technique, as well as American glossy sources, then we have before us simply an ideal system of exercises for the fair half of humanity, which must be mastered.

Its advantage is that you don’t need any weights, you can do it at home, the gymnastics is simple, and most importantly, the results can be seen very quickly.

What advantages of this method can be considered quite real?

This technique is much simpler than most of any breathing exercises, where it is necessary to develop a specific breathing system.

Breathing here is completely normal, as when doing simple exercises, that is, you need to alternate inhalations and exhalations. You won’t have to make any strange sounds, and you won’t feel dizzy from gymnastics.

Unlike calanetics, T-Tapp will not lead the body of an unprepared person to convulsions. There are no unstable or technically difficult poses, such as in yoga. You don't have to jump like you do during aerobics to get your heart rate up.

To do these exercises, you don’t have to sign up for a sports club; you can easily find videos of any level of difficulty, and perform the technique in the comfort of your home. It is advisable that no one is present in the room and does not distract you from your workout.

T-Tapp is quite suitable for both beginners and those who are already involved in sports regularly. The founder of the method is considered one of the few gymnastics manufacturers who drew attention to the fact that not everyone is in poor physical shape.

And some lessons are designed in such a way that they will really make a person tense and sweat a lot, even if he is in good shape.

The range of movements is designed for people with different torso variations, for example, long and short, which makes the exercises most effective for the muscles of the back, waist, and abs.

About the beginning of the T-Tapp training and its results

To begin with, it is recommended to purchase video lessons with basic training 1 and 2. It is quite difficult to master this gymnastics from descriptions alone; it is better to have a clear example before your eyes, this will help significantly facilitate the task.

Mastering this technique will not take more than a week; on average, three days is enough, and then you will need to start doing a set of exercises daily, without breaks. This is necessary to strengthen muscles and increase metabolism.

Depending on the initial weight and your desire, how much weight you want to lose depends on the implementation of T-Tapp, but, in any case, at first the training should be daily, for about 14 days.

Well, after that you can exercise every other day, and the founder of this technique, Teresa, guarantees that body volumes will reach the desired values ​​in three or four months.

About nutrition during this technique

To lose more than one clothing size using this technique, you must also adhere to certain rules of a balanced diet.

You should also pay attention to the process of preparing dishes, and give preference to steam and boiled heat treatment, with the addition of a minimum amount of vegetable oil, preferably olive oil.

She believes that it is necessary to eat more fresh fruits and a variety of vegetables, and you can also eat dairy and meat products in moderation, giving preference to low-fat foods.

But Teresa allows herself to treat herself to foods that are prohibited no more than once every ten days. And don’t forget to drink enough clean water, at least a liter, and the rest of the liquid can be obtained with other drinks.

Conclusion

Of course, if you exercise daily and at the same time follow a proper balanced diet, then you will be guaranteed a slim and toned figure. If you indulge in buns and lie on your side, then, you understand, the fat will not go anywhere. The basis of fat burning is muscle work and no one has canceled this!