Effective weight loss exercises

You can lose excess weight and put your numbers only if you combine your diet with physical energy. Recently, the lifestyle of many people has left the best: many fatty and high foods, inactive lifestyle, at least activity, lack of oxygen. All of these factors negatively affect health, leading to weight gain and the emergence of all types of diseases. Doctors strongly recommend at least half an hour to focus on daily sports. This will have a good effect on the general state of the body and appearance. Let's find out which exercises are effective for weight loss.

The basic basic training complex

It doesn't have to buy expensive subscriptions for a fitness club or gym. It is quite possible to deal with at home, the main condition is the regularity of training. Those who have never played sports before starting with basic training. They are not complicated in implementation, but, however, will be able to provide the body for more serious training. Beginners should start from 20-25 minutes, gradually increasing time. To prevent injury and sprains, effective training for weight loss at home is done slowly, without jerking. It is best not to use weight lifting anymore, or take dumbbells weighing not more than 1 kilogram.

You need to start training warmly. You can only dance with funny music, knead shoulder ties, do foot swings and light squats. Five minutes of active movement will help provide muscles to work further.

Simple, but very effective training for home weight loss should be done 16-24 times in 2-3 approaches.

1. Squats.The feet are shoulders -otherwise, the feet look straight. Squating, make sure the knees do not go beyond the feet, while the pelvis is far away.
2. Lugs.From the standing position, alternating with the right and left legs, stepping forward, while the knees are bending to the right corner.
3. Plie.Standing is wide, socks see different directions, you should squeeze as low as possible. The inner surface of the thighs, as well as the back muscles.
4. The straight hand is extended to the side, the palm of the floor seeing the floor. With the effort to make movements, it seems like the palm of the hand is hit by the surface of the water. At the same time, do not bend your hands or lower.
5. Training for newspapers.Lying on the back, the feet are bent and standing on the floor, hands behind the head. In breathing, lift the case, lower it. Do not press the chin into the neck.

Exercise complete with stretching. Sit on the floor, spread your feet wide. Slowly stretch the body first to the right foot, then to the left, then stretch your hands forward and grab your hands.

Effective training for weight loss of bendomen

Press training cannot be done on a good stomach. Make sure you breathe properly - exhale is always made on your efforts. In order for the stomach to be flat, it is necessary to pump muscles -the upper newspaper, lower and not forget the oblique muscles. All the most effective exercises for abdominal weight loss are done 20-25 times in three approaches.

1. Lying on the floor, behind, the feet are bent at the knees, hands behind the head. In breathing we arise the case, but not completely, but only ripping the shoulder blade from the floor.
2. The same position as in previous exercises. Increase the case, reach the left foot with our right hand, with the left hand - behind the right. The oblique muscles work here, and the top newspaper is involved.
3. The very effective training in the lower newspaper is to raise the straight leg. If when raising it will escape from the floor, you can put your hands under the back. Complicated options - lower your feet, don't touch the floor with them.
4. The feet are raised and see the ceiling. In breathing, rejecting them, we try to pull their socks on ourselves. The bottom of the newspaper is tense.
5. The case is completely on the floor. We try to raise the upper body at once and straight leg straight from the floor.
6. Sit on the floor, the feet are bent at the knees. We try to reject the case as far as possible, while the whole newspaper has been fully tense - both above and lower. We returned to the starting position.

Effective training to lose weight

Often women experience fat deposition properly in the field. There are ugly rollers that cannot be hidden. Effective training for weight loss and diet will help make the waistline elegant and remove unnecessary fat. To do this, you need a dumbbell at least 2 kg each and a fitball. The more repetition, the better.

1. The position is standing, the shoulder's legs -other than the back of the head, the elbows see different directions. We turn the body first to the right, then to the left.
2. On each hand in the dumbbell. We run a tendency first to the right, then to the left.
3. Dumbbells are on the shoulders, holding them with our hands. With the right elbow we try to get to the left as far as possible, left - right.
4. A dumbbell was tied with two hands straight on his head. In breathing with the same straight hand, slope to the right, inhaling - the starting position, exhale - the slope to the left.
5. With straight arms extended forward, we hold the fitball. We do twisting in one and the other.
6. Fitball should lean on the wall, lying on it with one side with one until the feet rest on the wall. The hand is bent at the elbow behind the head. We raised the case, while the entire side surface was tense. Repeat the same on the other side.

Effective training to lose weight

To get rid of fat deposits on the feet and make it attractive and slim, you need to work hard. Don't regret yourself, do effective exercises for weight loss, as they eventually allow the way. The best option is a combination of aerobic loads with strength training. To strengthen the leg muscles and achieve their weight loss, you cannot start class on an empty stomach. Within a few hours, eat protein foods or fruit salads.

1. The best and most effective training is squats. The lower the pelvis falls, while maintaining the right corner of the knee, the better the back muscles will function.
2. Lunch forward, back, right, left. We make sure that the knees do not go beyond the feet.
3. The feet are shoulders -other than the socks, tearing the heel from the floor. The calf muscles work in this exercise.
4. The twins are straight back. You can do this exercise, or you can also be on the elbows and knees on the floor.
5. Twins to the side. Also, the training is done both standing and in the knee position. In the second case, it is necessary to ensure that the body does not deviate to the side, and the feet, made by the swing, are always straight.
6. Lying on the back, the legs are bent at the knees. At the breathing, the pelvis rises, the heel does not escape the floor. At inspiration, we fall into the starting position.

Effective training to lose weight

In women, excess fat is often stored in women. This is due to physiological features, as well as inactive lifestyle. To make the hips slim and appropriate, you need a set of exercises aimed at losing lower weight. As always, do effective exercises for weight loss and hips 15-20 times in 2-3 approaches.

1. Cover the dumbbell below the knee. The right leg bends from the dumbbells to fill the as high as possible, making the cradle 20 times, then repeat the same as the left foot.
2. Stand, put one foot on the feet, do squats, while the pelvis stretches. Change your feet.
3. Lying on the right, do the cradle with the left foot straight, repeat on the left with the right foot.
4. Lying on the stomach, hands under the chin. In breathing, lifting the legs straight, sinking the back and hips, lowering it to the floor.
5. Lying on their back, straight feet to see the ceiling. We melt as possible as the inhalation, on the blowing we reduced. The inner and outer surface of the thighs work.
6. Lying on the back, the feet bent on the knees and standing on the floor. We raised the pelvis, and we reduced our knees together, in the breathing we melted the knees, lowering the pelvis to the floor.

Effective training to lose weight

Often, women ignore their pen, and the muscles on it become weak and loose over time. Especially those who have the first to be fat and shoulders suffer. But a set of exercises on the hand muscles will help them lose weight to safely wear T -Shirts and Sundresses. Effective training for weight loss is done with dumbbells at least 2 kg each.

1. Stand, shoulder -width feet apart, straight hands and see the floor. Raise your right and left hand forward.
2. The next exercise is the same as the first, but only you have to raise both hands with dumbbells tied in it.
3. Straight arm reproduction to the side. We do this on the breathing, our hands are a bit bent on the elbows.
4. Exercise. The elbows are pressed to the lower back, the palm of the hand. It is best to take the heavier weight for this exercise. We raised our hands to the shoulders, pressing the elbows to the body, on our sights back to its original position.
5. Trisep training, which is also best done with heavier dumbbells. The hands behind the head and bent the elbows, while they hold the dumbbells. In breathing, lift our hands, but the elbows should be pressed into the ear. At inspiration, we lower our hands.
6. There is no better training for weight loss than push -ups. It can be done, kneeling, elbows look to the side. We lower the body as low to the floor as possible, while the back muscles, arms, shoulders and newspapers are tense. We climbed to the starting position. After several approaches, you definitely need to pull your hands and back.

Tips and suggestions

To achieve your desired success, you must regularly do an effective set of exercises for weight loss. Power training should be replaced with aerobic and cardio loads. Walking, walking fast, active dance, biking, swimming will bring less than the load training. After strength training, the muscles need to be restored for at least a day, so do not regulate strength training for a few days in a row.

Sekiranya latihan berlangsung di rumah, adalah perlu bahawa bilik itu berventilasi dengan baik. Udara segar diperlukan semasa bermain sukan. Tidak akan ada kesan jika anda tidak kerap dan tidak sistematik. You should configure yourself for a long work, and if at first there is a desire to skip training, lie on the couch or eat cream cake, then muscles will be used for regular loads, and effective training for weight loss at home will bring only positive emotions.

Latihan harus bermula dengan hangat. 5-10 minit beban aerobik akan memanaskan otot, yang akan mengelakkan peregangan dan membolehkan otot berfungsi dengan lebih cekap. Pada akhirnya, anda mesti mencapai dan berehat.

Jangan lupa tentang pemakanan yang betul. Together, effective physical training for weight loss and balanced diet will help lose weight faster and more efficiently. Tidak mustahil untuk meninggalkan makanan, untuk mengehadkan secara mendadak penerimaan kalori. Ia akan cukup untuk menolak baking, gula -gula, hidangan berlemak dan goreng, dan produk memasak cepat. Mereka yang terlibat secara aktif dalam sukan dalam diet diperlukan untuk protein supaya badan tidak mengambilnya dari tisu otot. Anda juga perlu memasukkan bijirin yang dimasak di atas air, sayur -sayuran, buah -buahan bermusim dalam diet. Dan kita tidak boleh melupakan air minuman bersih.

Secara kerap latihan dan mematuhi diet yang sihat, tidak lama lagi refleksi di cermin akan mengejutkan.