You can get rid of overweight and place your shape only if you combine a natural exercise diet. Recently, the lifestyle of many people has left the best: abundance of fats and high foods, a sedentary lifestyle, minimal activity, lack of oxygen. All of these factors adversely affect health, lead to weight gain and the appearance of all kinds of diseases. Doctors are strongly at least half an hour to devote daily sports. This will have a beneficial effect on both the general condition of the body and in appearance. Let's find out what exercises are effective for weight loss.Basic complex of effective exercises
It is not necessary to buy an accurate subscription to a gym or a gym. We are very likely to face home, the main situation is the regularity of training. Those who had never played sports before starting with basic exercises. They are not complicated in execution, but, however, they will be able to prepare the body for more serious training. Beginners should start from 20-25 minutes, gradually increasing times. In order to avoid injuries and sprains, effective weight loss exercises are executed slowly, without running. It is best not to use weights yet or get dumbbells weighing no more than 1 km.You have to start any training with a hot -up. You can simply dance to funny music, knead the shoulder belt, perform foot swings on the sides and light squatters. Five minutes of active movements will help prepare muscle for further work.Simple but very effective weight loss exercises should be performed 16-24 times in 2-3 approaches. Occupations.The legs are the shoulder -divided, the legs look straight. Squatting, make sure the knee does not exceed the finger, while the basin is too long.Tongs.From the posture of the posture, alternately with the right and left foot, step forward, while the knee bends at right angles.Crap.The posture is wide, the socks are shown in different directions, you should end up as low as possible. The inner surface of the thigh is tense as well as the buttocks.Straight hands extend to the sides, the palms look on the floor. In an attempt to execute movements, as if the palms are hit on the surface of the water. At the same time, do not bend your hands or lower.Exercise for the press.Lying on the back, the legs bend and stand on the floor, the hands behind the head. On exhalation, lift the case, lower it. Do not push the chin to the throat.
Complete training with stretching. Sit on the floor, apply your feet. Gently stretch the body on the right foot, then to the left, then stretch your hands forward and arrive for your hands.Effective exercises for weight lossType exercises should not be performed in a stomach well. Be sure to breathe properly - exhalation is always done in efforts. In order for the stomach to become flat, it is necessary to pump the muscles of the upper type, the bottom and not to forget the oblique muscles. All the most effective abdominal weight loss exercises are performed 20-25 times in three approaches. Lying on the floor, on the back, the legs bent on the knees, the hands behind the head. On exhalation we increase the case, but not completely, but only the tearing of the shoulders from the floor.The same position as the previous exercise. By lifting the case, reach the left foot with our right hand, with the left hand - behind the right. The oblique muscles work here and the upper type is involved.A very effective exercise in the lower type is the increase in equal legs. If you get away from the floor, you can put your hands under the buttocks. The complex choice - by reducing the legs, do not touch the floor with them.The legs get up and look at the ceiling. In exhalation, by pushing them up, we try to pull their socks to ourselves. The bottom of the type is stretched.The case is completely on the floor. We try to lift the upper part of the body at the same time and tear the straight legs from the floor.Sitting on the floor, the legs bend on the knees. We try to reject the case as much as possible, while the whole type is completely stretched - both above and lower. We return to the original position.
Effective exercises for losing weightsOften women suffer from fat deposition exactly in the sides. There are ugly rollers that cannot be hidden. Effective weight loss exercises and diet will help the middle of the elegant and remove unnecessary fat. To do this, you need dumbbells at least 2 pounds each and fitball. The more repetitions, the better. The position is standing, the legs shoulder -space separately, the hands behind the head, the elbows appear in different directions. We turn the body first on the right side, then left.In each hand in the dumbbell. We take slopes first to the right, then to the left.The dumbbells are on the shoulders, hold them with our hands. With the right elbow we try to get to the left side as much as possible, the left - to the right.A dumbbell is tightened with two straight hands above his head. By exhaling with the same straight hands, the slope to the right, inhales - the original position, you exhale - the slope to the left.With straight hands running forward, we hold the fitball. We are twisting on one and the other.Fitball should be lean on the wall, be on one side of one side, so that the legs rest on the wall. The hands bent on the elbows behind the head. We increase the case, while the entire side surface is tense. Repeat the same on the other side.
Effective exercises for weight lossIn order to get rid of fat deposits and make them attractive and delicate, you have to work hard. Do not regret yourself by performing effective weight loss exercises because the end justifies the means. The best option would be a combination of aerobic loads with endurance training. In order to strengthen the leg muscles and achieve their weight loss, you cannot start the classes on an empty stomach. In a few hours, eat protein foods or fruit salad. The best and most effective exercise is occupations. The lower the basin drops, while maintaining a right angle on the knees, the better the buttocks will work.Front, back, right, left meals. We make sure the knees do not go beyond the finger.The legs are the shoulder -shaped, climb the socks, tearing the heels from the floor. The muscles of the calves work in this exercise.Twins straight legs back. You can perform this exercise, or you can also do your elbows and knees on the floor.Twins on the sides. Also, the exercise is performed as well as the knee position. In the latter case, it is necessary to ensure that the body does not deviate on the sides and the foot, which is performed by swings, was always straight.Lying on the back, the legs bent on the knees. During exhalation, the basin goes up, the heels do not escape the floor. In inspiration, we fall into the original position.
Effective exercises for losing weight hipsIn women, excessive fat is often deposited in women. This is due to normal characteristics as well as a sedentary lifestyle. In order to make the hips thin and match, you need a set of exercises that aim to lose weight loss of the lower body. As always, perform effective weight loss exercises and hips 15-20 times in 2-3 approaches.Close a dumbbell under the knee. The right foot bent by the dumbbells to fulfill the swings as high as possible, to make swings 20 times, then repeat the same as the left foot. Permanent, put a foot on the finger, perform squatting, while the basin extends back. Change the foot.Lying on the right side, perform swings with a straight left foot, repeat on the left side with the right foot.Lying on the stomach, hands under the chin. In exhalation, lift the straight legs by stretching the buttocks and hips, lower it to the floor.Lying on their backs, straight legs look at the ceiling. So widely in breach, reduce the back in exhalation. The inner and outer surface of the thigh operates.Lying on the back, the legs bend on the knees and stand on the floor. We increase the basin and reduce the knees together, in exhalation dilute the knees, reduce the basin to the floor.
Effective exercises for weight lossVery often, women ignore their pens and the muscles on them become horrifying and loose over time. Especially those who have the first of all become fat and shoulders suffer. But a set of hand muscles will help them lose weight to wear t -shirts and sundresses safely. Effective exercises for weight loss of hands are performed with dumbbells of at least 2 kg each.Permanently, the shoulder legs -the hands separately, the hands are straight and look on the floor. Lift the right and left hands forward.The next exercise is similar to the first, but only you will have to lift both hands with dumbbells tightened. Breeding straight hands on the sides. We do this for exhalation, our hands are slightly bent on the elbows.Biceps exercise. The elbows are pressed on the lower back, the palms look out. It is best to get a heavier weight for this exercise. We increase our hands on the shoulders, pressing the elbows on the body, with the exhaustion we return our hands to its original position.The triceps exercise, which is also performed with heavier dumbbells. The hands behind the head and bend over the elbows while holding dumbbells. In exhalation, raise our hands, but the elbows should be pressed on the ears. In inspiration, we reduce our hands down.There is no better exercise for weight loss than push -ups. It can be executed, kneeling, the elbows appear on the sides. We reduce the body as low as possible on the floor, while the muscles of the back, hands, shoulders and type are stretched. We reach the original position. After several approaches, you should definitely pull your hands and back.
Tips and recommendations
In order to achieve the desired success, you should regularly perform an effective set of weight loss exercises. Power training should be alternated with aerobic and heart loads. Running, fast walking, active dances, cycling, swimming will not bring less benefit than burden exercises. After strength training, the muscles should be restored for at least one day, so do not arrange a power training for several days in a row.If training takes place at home, it is necessary for the room to be well ventilated. Clean air is essential when playing sports. There will be no effect if you do not do so regularly and not systematically. You need to configure yourself for a long job, and if at first there is a desire to skip training, lie on the couch or eat cream cakes, then the muscles will get used to a steady load and effective weight loss exercises will only bring positives. Education must start with a hot -up. 5-10 minutes of the aerobic load will warm the muscles, which will avoid stretching and allow the muscles to function more effectively. In the end, you need to reach and relax.Don't forget the right diet. Together, effective physical weight loss exercises and balanced nutrition will help to lose weight faster and more effectively. It is impossible to abandon food, to abruptly limit the receipt of calories. It will be enough to refuse baking, sweets, fat and fried dishes and fast cooking products. Those who are actively involved in sports in nutrition are essential for protein, so that the body does not take it from muscle tissue. You also need to include cereals cooked in water, vegetables, seasonal fruits in the diet. And we must not forget the clean drinking water.Regular training and attachment to a healthy diet, very soon the reflection in the mirror will be pleasantly surprised.
