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Food is composed of many nutrients, all of which are necessary for life, growth and development, health maintenance, energy supply for work. It takes about 40 nutrients to be healthy. The main nutrients are vitamins, minerals, amino acids from proteins, proteins, fats and carbohydrates. These substances should be obtained from various foods, because there is not one that contains all the necessary ingredients in sufficient measure. Therefore, it is essential that the diet be diverse.

Proper nutrition


Powerful nutrition is the basic factor of optimal growth and development of the human organism and directly affects its working ability and the length of life. Unfortunately, today's diet is characterized by incorrect and insufficiently balanced meals. They contain too much fat, meat, bread and a few dairy products, fruits and vegetables. Irregular diet is a risk factor for the emergence of various diseases. That's why our entire organism is suffering, and it is very easy to avoid many bad complications by simply changing the diet. Foodstuffs from cereals.
- Bread, pastry, rice, pasta, proja, kačamak.
It's all healthier if it's made from black flour by grinding whole grains. These foods should be taken daily, several times during the day.
- Fruits and vegetables.
Provides vitamins, minerals, fibers very important for health. You need to eat them daily. Vegetables and fruits appear in various types and colors and should be eaten as diverse as possible.
- Foods of animal origin.
Provide proteins, calcium, iron and zinc. Milk and milk products (cheese, sour cream, yoghurt and milk), meat, fish, beans, eggs, walnut, hazelnut, almonds, peanuts ...

Ten Tips for Proper Nutrition:
1. Eat a variety of foods.
2. Maintain optimum weight
3. Reduce the intake of saturated fatty acids (fats of animal origin).
4. Increase the intake of polyunsaturated fatty acids (gi - purified butter, unrefined cold-pressed oils, seed potatoes - peanuts, sunflower, sesame, almonds, hazelnuts, tuna-pumpkins).
5. Reduce cholesterol intake (pork fat, fatty meat, fatty cheeses, eggs).
6. Increase the intake of complex carbohydrates and dietary fibers (vegetables, fruits, integral cereals).
7.Reduction of liquid: water, teas, natural juices.
8. Reduce the intake of sugar, especially white refined, replace it with honey.
9. Reduce salt intake, especially kitchen.
10. Reduce and avoid the input of coffee, alcohol and tobacco.

Water and its importance
There is one food that we take for granted, but whose importance goes beyond the importance of all others. It's plain, pure water. But, keep in mind that a person can starve for 40 days, so there were even experiments and with 100 days of starvation, but without water he can not withstand even 10 days.
Insufficient water intake gradually and invariably changes the physiology of the organism and leads to a series of chronic degenerative changes in tissue and organs. Believe it or not, but even such diseases as stomach ulcer, high blood pressure, cholesterol, arthrosis, allergies and asthma can be the result of constant dehydration.
In order to avoid these troubles, we need to establish a conscious discipline to drink 2 liters or 8 ordinary glasses of water per day, even if we do not think we are thirsty.
 
 
 
   
     
  Olympic
Vuka Karadžića broj 6
18400 Prokuplje
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+381 (0)631 324 888
 
     
   
     
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Best practice - at home


With a few simple exercises you can improve your health and well-being at home. Keep in mind that it is necessary to work three times a week to achieve the results of the exercise. Also, I do not advise to start the exercise until 2-3 hours after the meal. It is important that they are performed exactly according to the instructions, so that every movement of the abdominal muscles is felt. The deeper the bottom layer of fat, there are your muscles, so you will be less able to do the exercises from scratch. Do not be disappointed; in time, everything will be easier.
It is important - do not give up
.


Lay on the floor, your knees bent and slightly widespread.
Press back firmly against the floor. These exercises are very effective for the stomach. Grab the palm of the inner side of the thigh and push them away from you. Raising your head forward - detach the shoulders from the floor, but make sure the part of the spine - from the shoulder to the bottom - stays on the floor. In this position, move the upper part of the body back to 10-15 cm. Movements should be free and slow. Head all the time pointing up. Do the exercise three times and rest in a lying position. Repeat
.

 


Lay on the floor in the same position. Lift your feet 10-15 cm above the floor. Lift your head and shoulders, directing the perpendicular ceiling to the elongated leg. If you can, keep your leg upright without hands help. Hands out in front of you, as if you want to be a few centimeters longer. Do not forget the lower part
The back and the butt are firmly lying on the floor
.

 

 

 


At the same position, lift both legs together. Cover them and pull your knees to the head and shoulders. Now lower your arms and legs and hold them upright as long as you can, gently swinging the upper body - 15cm forward and backwards. Do it 100 times. If you have weak legs - you can bend them in your knees.

 

 



This is a variant of a previous weight loss exercise for those who find it difficult to keep their feet up, which is not unusual at first.

 

 

 

 

 

 

 

Skipping the rope (60 sec)

We did not accidentally name this exercise as the first one. 1 minute of rope skipping will burn a large amount of calories, increase the condition of your body, and heat the whole body for the remaining four exercises.


Superman Exercise (30 sec)

They often call this exercise the best in the world, and it's not at all accidental. Perfect exercise for both the stomach and the lower part of the back. Whilst it tightens your body, it strengthens your muscles that hold the spine, and you are guaranteed proper sticking and therefore a better look.

Lie on your stomach, lift your hands, shoulders and feet from the ground, practically lie only on the stomach. Let your hands and feet be about 30 degrees to the ground and in this position be foreseen for 30 seconds.
Alternating squat (60 sec)

The squad will tighten your legs and your ass. This is one of the main goals of every woman, and more and more men. Squirrels do the first 30 seconds of extended legs in shoulder width so that your legs and buttocks make an angle of 90 degrees.

You do not have to go too deep, and then you will be doing squat jumps for the next 30 seconds.
When you start to jump from the squat, watch to jump enough to extend both your arms and legs.


Thrush (60 sec)

Do the dentures by putting your feet or heels on a chair or bed if your chair is too high. When you enter this exercise, you work without a chair and hold your feet in the air yourself.


Most (30 sec)

This exercise is perfect for your butt. Lie on your back. Reinvent the heels that are in the width of your hips and slowly start to rise your first legs, and later your butt while your back and arms on the ground when you reach the highest point there, keep it for 5 seconds and then lower it back. Repeat this exercise several times.

Observe the sequence of exercises because they are conceived so that they do not affect the same muscle group but give the body time to rest.

 

Step

 

This exercise affects your buttocks and legs. The dream of every woman is a solid and shaped butt, this may be the best exercise to fulfill that goal.

Exercise is very simple. Stand one foot on the bench or lower chair. Lift up all the way, so that your foot is completely fixed, as in the image, hold for a second, then slowly lower. Repeat the practice 15 times for each leg

.

 

Decision

 

Most women disregard the exercise of the upper body and focus only on the stomach and buttocks. The result is very often poor posture and stinging hands.

Skates are a demanding, but also very effective exercise. They strengthen the upper part of the body and tighten their breasts, this is probably a good reason not to skip them. If you are too weak for pinching, you are doing the so-called "female pinch" from the knee. Work 10 picks.

 

Single-Leg Deadlift

 

This exercise affects the buttocks, as well as the lower part of the back. Lift your leg behind you, then slowly descend to the front so that your body and raised leg are parallel as shown in the picture. Hold on for a while and then slowly return to the original position. Repeat 10 times for each leg.


Side plank

 

This exercise will help you to reduce the volume of your waist. He strokes his abdominal muscles, better than most exercises. Lay on the side, then lift up the upper part of the body, relying on the elbow, and extend the other hand as shown. Hold this position for 30 seconds, then lie on your back and change your hand.

You can combine exercises from these two groups, it's important to always do at least one stomach exercise, upper body, leg and butt. When you enter the form, you can perform all 10 exercises, you will only need about ten minutes.

And in the end I'll give you a couple of words of encouragement. It's hard to just start. Break your head, after 10 days, the results will not let you quit. You will start enjoying yourself in this program, or a new way of life, you will simply be dependent on it.
 
 
 
   
     
  Olympic
Vuka Karadžića broj 6
18400 Prokuplje
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+381 (0)631 324 888
 
     
   
     
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Live with our products!


Our products are 100% natural products made with a mixture of medicinal herbs and honey, which will help you get rid of excess pounds and most importantly at the same time detox your body.

Detoxification is the most important method of preserving and maintaining health, good feeling and success in life (and this is primarily due to a good feeling in a healthy body and satisfaction with your body and body). What a very small number of people know, that is, with the detoxification of the organism, they can successfully lose excess kilograms, and that it is a very powerful weight loss agent, because slimming is just a spark in the whole detoxification process.

In addition to the preparations, we offer tips for proper nutrition and exercise, without which you can not permanently and completely healthy lose weight, detoxify the body and repair your general health.

You can do all this in 100% natural and health safe way, but not naturally overnight or in a short period of time, because neither the excess pounds nor the toxin in your body have been created overnight or for a very short period of time.

You will do all this with us without any coffee baby.

We will help you with tips to use our products, balance nutrition and start physical activity, in order to restore normal weight in the healthiest way
.

 

 
 
 
   
     
  Olympic
Vuka Karadžića broj 6
18400 Prokuplje
Telefoni:
+381 (0)631 324 888
 
     
   
     
  Naslovna
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  Olympic
Vuka Karadžića broj 6
18400 Prokuplje
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+381 (0)631 324 888
 
     
   
     
  Naslovna
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