Among the subscribers of 33-year-old Nastya Kamensky are not only fans of her work, but also adherents of a healthy lifestyle. After all, the star actively promotes it and, by his example, shows what needs to be done to be in shape, always wake up in a good mood and feel cheerful. Nastya regularly shares her daily rituals and beauty secrets on social networks. Let’s talk about the most important ones.
one. Elbow plank
Place your elbows on the floor like a sphinx and pull your body straight. Keep your whole body tense and level. Pull in your bottom and stomach and do not arch your lower back. Do three circles for 30 seconds. This exercise works wonders!
– says Kamenskikh.
2. Wide-arm push-ups
Start push-ups from your knees if it’s still difficult for you to do it in the classic way. Place your arms wide and lower your body as low as possible. You will feel how not only your arms are tightened, but also your chest and abs. Start with two sets of 10-15 reps,
– advises the star.
3. Wall squats
Lean your back firmly against the wall and squat to parallel hips with the floor. The knee angle should be 90 degrees. Fold your hands in front of you. Hold this position for 30 seconds. First, do two approaches five times,
– says Nastya.
4. Swing your legs
There are several videos with Nastya’s workouts on YouTube, where she herself shows how to perform certain exercises.
Nastya does not neglect cardio workouts either and regularly goes for a run. She prefers to run in the morning – it helps her wake up and get a charge for the whole day.
Nastya Kamensky with her husband Potap
one. The main thing is breakfast
Nastya believes that breakfast is the most important meal that should not be skipped.
In the morning I always eat solid and balanced,
– she notes.
Nastya prefers breakfast with oatmeal in water with apple and nuts or granola with goat yogurt.
She usually snacks on an omelet with avocado and herbs. For lunch he prefers something proteinaceous (chicken, beef, fish or seafood) with a side dish and a vegetable salad. For dinner, she eats a bird or fish with vegetables, and her last meal consists of cottage cheese.
2. No gadgets during meals
Many of us regularly flip through our Instagram feed for lunch or dinner, or eat while watching a movie. But Kamenskikh strongly advises to refuse this.
I never eat while watching a movie / TV series or while reading. And I generally don’t pick up the phone while I’m eating. After all, when we are distracted by something in the process of eating, it is very easy for us not to notice that we are overeating,
– she notes.
3. Fractional nutrition
Nastya eats often, but in small portions. The break between her meals is three hours.
This is how a food habit is developed, and this affects the metabolic rate,
4. Instead of sweets – fruits
Much has been said about the dangers of sugar. But if you cannot refuse it at all, it is better to eat not sweets, but fruits or berries.
There are no bowls of candy or cookies in my house. Only fruits, berries and nuts. So there is no temptation to eat something harmful. This rule is violated only with the arrival of guests – then bowls with sweets appear in the house,
– Nastya shares.
5. Water balance
Adequate water intake helps the star not to overeat. In addition to her, she allows herself another mug of coffee and tea a day.
6. Cheat meal
Of course, the singer sometimes indulges herself with not the most healthy dishes and even allows sweets. The main thing is not to frequent and maintain a balance in everything.
one. Healthy sleep
Nastya is not one of those who sleeps until lunchtime. Her day starts early – at 6 am. At the same time, she tries to lie down at a maximum of 10 pm.
It is at this time that the sleep hormone is produced, which helps us look good, prolong youth and fight stress,
– she notes.
2. Limited fluid intake in the evening
We all know about the importance of water balance. Kamenskikh also observes it, but he drinks his water norm until four o’clock in the afternoon, so that in the morning there is no swelling on his face.
3. Facial massage
In the mornings, the singer always finds time for a light facial massage, after which, according to her, it immediately “wakes up”.
4. Humidity in the room
Kamenskikh notes that heating makes the air dry, which, accordingly, dries the skin. Therefore, she advises using humidifiers.
5. Fresh air
Nastya believes that the room should be cool and dark before going to bed.