You can get rid of excess weight and only set your number in order when you combine diets with physical efforts. Recently, the lifestyle of many people has left the best: the richness of fat and high food, a sedentary lifestyle, minimum activity, lack of oxygen. All of these factors negatively affects health, leading to weight gain and the appearance of all diseases. Doctors suggest strong for at least half an hour to save daily sports. This will have a beneficial effect on both the general state of the body and appearance. Find out which exercises are effective to lose weight.
Basic complexity of effective exercisesIt is not necessary to buy an expensive subscriber to a fitness club or gym. It is completely possible to deal at home, the main condition is the regular training. Those who have never played sports before starting with basic exercises. They are not complicated in implementation, but, however, will be able to prepare the body for more serious training. The beginner should start from 20-25 minutes, increasing time. To avoid injuries and sprains, effective exercises for home weight loss are done slowly, without being shocked. It is better not to use weightlifters, or take weights weighing more than 1 kg.
You need to start any training with a warmth. You can only dance with funny music, shoulder molding, make the change of your legs to the sides and light squats. Five minutes of positive movements will help prepare muscles for the next job.
Simple, but very effective exercises to lose weight at home should be done 16-24 times in 2-3 methods.
Squats.The legs are spaced -The length of the legs looks straight. Squatting, ensuring that the knee does not exceed the toe, while the pelvis is very far.
Log.From the standing position, alternating with the right and left foot, walking forward, while the knee is bent in a right corner.
Plie.Stand wide, socks in different directions, you should squat as low as possible. The inner surface of the thigh is tense, as well as the buttocks of the buttocks.
Straight hands are expanded to the sides, palms looking at the floor. With an effort to perform movements, as if the palm of the hand was stabbed into the water. At the same time, do not bend or lower hands.
Exercise for the press.Lying on his back, his feet bent down and stood on the floor, his arms behind his head. When exhaled, improve the case, lower it. Do not press the chin against the neck.
Complete training with prolonged. Sitting on the floor, spreading wide legs. Gently stretch the body first to the right leg, then to the left, then stretch your arms forward and reach out.
Effective exercises to lose weight of the abdomenPress exercises should not be done on the stomach well. Be sure to breathe correctly - exhale is always made on efforts. In order for the stomach to become flat, it is necessary to pump the muscles of the above press, the lower part and do not forget the oblique muscles. All the most effective exercises to lose weight of the abdomen are performed 20-25 times in three methods.
Lying on the floor, on the back, legs bent down on the knees, hands behind the head. When we exhale, we raised the case, but not completely, but only tearing the shoulder blades from the floor.
The position is similar to the previous exercise. Raise the shell, touch the left foot with our right hand, with the left hand - the right back. The skewer muscles operate here, and the press is relevant.
A very effective exercise in the press is lifting straight legs. If it will escape from the floor when raised, you can put your hand under your butt. Complex options - lower legs, do not touch the floor with them.
The legs were raised and looked at the ceiling. When we exhale, push them up, we try to pull their socks on ourselves. The lower part of the press is stressed.
The case is completely on the floor. We tried to lift the upper part of the body at the same time and tear their feet straight out of the floor.
Sitting on the floor, the legs were bent at the knee. We are trying to refuse the case as much as possible, while the whole press is completely tense - both on and below. We returned to the starting position.
Effective exercises to lose weightUsually women have accurate fat deposits in the fields of the parties. There are ugly rollers that cannot be hidden. Effective exercises to lose weight and diet will help make an elegant waist line and remove unnecessary fat. To do this, you need dumbbell at least 2 kg per person and the ball. The more repeated, the better.
The position is standing, legs apart, hands behind the head, elbows look in different directions. We rotate the body first to the right, then left.
In each hand on the weight. We perform the first trends to the right, then left.
The dumbbells are on the shoulders, holding them with our hands. With the right elbow, we try to the left as far as possible, on the left - right.
A dumbbell is sandwiched with hands on the head. When exhaling with the same straight hand, the right slope, inhaled - the starting position, exhaling - the left slope.
With an straight arm wide forward, we keep the ball. We perform twisted in this and that.
Fitball should rely on the wall, lying on it on one side of the foot on the wall. The hand bent down the elbow behind the head. We raise the case, while the entire surface is stressed. Repeat the same on the other side.
Effective exercises to lose weightTo eliminate fat deposits on your feet and make them attractive and slim, you need to work hard. Do not regret yourself, perform effective exercises to lose weight, because the end of the means. The best option will be a combination of aerobic load with strength. To strengthen your calf muscles and achieve their weight loss, you cannot start the classrooms when hungry. For a few hours, eat protein or fruit salad.
The best and most effective exercise is squats. The lower the pelvic bird, while maintaining a right angle at the knee, the better buttocks will work.
Lunch forward, back, right, left. We guarantee that the knee does not exceed the toes.
The legs are apart, climb up the socks, tear the heel from the floor. The calf muscles work in this exercise.
The twins are straight back. You can do this exercise, or you can also on the elbows and knees on the floor.
Twins on both sides. In addition, the exercise is done both standing and at the knee position. In the second case, it is necessary to make sure that the body does not go to the sides, and the foot, performed by the change, always straight.
Lying on his back, his legs bent down his knees. When exhaled, the pelvis grows, the heel does not escape from the floor. In inspiration, we fell into a starting position.
Effective exercises to lose weightIn women, excess fat is often deposited in women. This is due to physiological characteristics, as well as sedentary lifestyle. To make the hips thin and fit, you need a set of exercises to lose weight of the lower body. As always, perform effective exercises to lose weight and hip 15-20 times in 2-3 approaches.
Close a dumbbell under the knee. The right foot bent from the weights to complete the change as high as possible, making the change 20 times, then repeat the same with the left leg.
Stand, put one leg on the toes, performing squats, while the pelvis extends again. Change legs.
Located on the right side, performing the swing with a straight left leg, repeating on the left side to the right foot.
Lying on the abdomen, hands under the chin. When exhaled, lift your legs straight, tighten your buttocks and hips, lowering it to the floor.
Lying on his back, his legs straight at the ceiling. We dilute as much as possible when inhaled, when we exhale, we fell again. The internal and outer surface of the thigh active.
Lying on his back, his legs bent down his knees and stood on the floor. We lifted the pelvis, and we lost their knees together, when we exhale, we dilute the knee, lower the pot to the floor.
Effective exercises to lose weightVery often, women skip their pen, and the muscles on them become weak and loose over time. Especially those who have the first to become fat and shoulders suffer. But a collection of exercises on the hand will help them lose weight to safely wear T -shirts and shorts. Effective exercises to lose weight of the hand are done with dumbbell at least 2 kg each.
Standing, legs apart, straight and looking at the floor. Increase your right hand and left hand forward.
The next exercise is similar to the first time, but only you should raise both hands with the weight of the weight clamped on them.
Breeding arms straight on the sides. We do this when we exhale, our hands are slightly curved at the elbows.
Bicep exercises. The elbows are squeezed into the lower back, palms looking out. It is better to get heavier weight for this exercise. We raised our hands on the shoulders, while pressing the elbows into the body, when we exhale, we reached back to the original position.
The first three exercises, also performed the best with the heavier dumbbell. Hands behind their heads and bent down the elbow, while they held dumbbells. When exhaled, raise your hand, but the elbows should be pressed into the ear. In inspiration, we down.
There is no better exercise to lose weight rather than push. It can be done, kneeling, elbows looking to the sides. We lower the body as lower to the floor as possible, while the back muscles, arms, shoulders and presses are stressed. We rise to the beginning position. After many approaches, you should definitely pull your hand and come back.
Advice and recommendationsTo achieve the desired success, you should regularly perform an effective exercise to lose weight. Electrical training should be interspersed with aerobic and cardio load. Running, fast walking, positive dances, cycling, swimming will bring no less benefits compared to the burden exercises. After exercising, the muscles should be restored for at least one day, so do not arrange a strength training course for several consecutive days.
If the training course takes place at home, it is essential to be a good ventilation room. Fresh air is necessary when playing sports. It will not work if you are not often and without a system. You should configure yourself for a long -term job, and if you want to skip training at first, lie down on the sofa or eat cake, then the muscles will be familiar with the continuous load and effective weight loss exercises at home will only bring positive emotions.
Training starts with a warmth. 5-10 minutes aerobic load will warm the muscles, this will avoid prolonged and allow the muscles to work more effectively. Finally, you have to approach and relax.
Do not forget about the appropriate nutrition. Together, effective physical exercises to lose weight and balanced diet will help lose weight faster and more effectively. Can not give up food, to limit the amount of calories. It will be enough to refuse to bake, sweets, fat and fried food, and fast cooking products. People who actively participate in sports in the diet are necessary for protein so that the body does not take it from muscle tissue. You also need to include cereals cooked on water, vegetables, and seasonal fruits in the diet. And we must not forget about clean drinking water.
Regularly training and adhering to a healthy diet, very soon the reflection in the mirror will surprise.
