Weight loss exercises

It is great to be the owner of a slender, toned body.Many people strive for this, but reality is often far from desire.An unbalanced diet, a sedentary lifestyle, bearing a child, stressful situations - all and much more over time leads to a set of excess weight that is not so easy to cope.

Seeing the Libra disappointing figure, many do not want to put up with such a state of affairs.The search for the best ways to get rid of the hateful fat deposits, which not only spoil the appearance but also adversely affect the work of important organs, begins.Of course, you can try to sit on a diet, but for a result, we need for many years to need weight loss exercises.

Causes of excess fat

Do you suffer from overweight and plan to participate in exercise?Initially, it is necessary to identify the causes of fat deposits:

• Depending on social food.It happens due to active propaganda of harmful food, various snacks in the joint venture.The negative effect is enhanced by the use of "bad" products that are easily and completely absorbed by the body without encountering any obstacles in their path.
• Hormonal disorders.The fruits in the production of hormones are often a slowdown in metabolism and then to overweight.To understand that the hormonal background is very easy - the body is constantly hungry with thirst, depression, dry mucous membranes or fatigue.
• Breaking of the gastrointestinal tract.Fat tissue is an ideal place for storage and accumulation of toxins.They are formed due to disorders in the digestive tract.The accumulated harmful substances gradually lead to obesity, diabetes and other unpleasant diseases.
• Psychosocial factors.Stress situations, sadness, anger, boredom and other emotional factors are the cause of overeating, which inevitably leads to fat accumulation in the most inaccessible places.Most often, moral shocks are clogged with chocolate and other fast carbohydrate products, so the scales arrow moves to the increase very quickly.
• A sedentary lifestyle.Most of the modern people are stuck in the office.Lack of motor activity due to the constant operation of the computer, public transport travel, the constant watching of the TV leads to insufficient energy consumption.Over time, it accumulates, transforming itself in the form of fat deposits.People who are actively playing sports are particularly injured and have recently stopped moving.
• Genetics.Excess weight can occur due to genetic predisposition.There are many times when people were full for some reason.And when the doctors understood this, it turned out that relatives also had obesity.It turns out that fullness is often genes inherited from the older generation.
• Toxic load.Intoxication is another common cause of fat deposits.Overloading of the liver with harmful substances over time leads to disorders in the level of sugar, a deficiency of many basic acids and a decrease in the incidence of metabolism.The body is clogged due to malnutrition, the use of products that contain "chemistry", GMOs, etc.
• Insulin imbalance.Disorders of such an important hormone often lead to a quick set of extra pounds.If the insulin level is reduced, then incoming sugars cease to be absorbed by the body and begin to deposit on the walls of blood vessels in the form of plaques.

What sets of fast weight loss exercises are appropriate for you

What to choose to achieve a greater effect?The process of fat burning requires a serious approach.The selected training must be in line with the level of weight loss preparation in order to be aimed at solving specific problems.If you need to remove the fat from the sides and the abdomen, you do not need to focus your attention only on these problem areas.

An effective and lasting result is only possible with an integrated approach.Exercises are selected for all muscle groups, but with a great focus on the main areas that require correction.It is strictly forbidden to be jealous with exercise.Thus, not only can you discourage the desire to in principle to get involved, but also to further gain health problems.The best set of exercises for modern girls:

• Shaping.For an emergency to get rid of unnecessary pounds, these workouts are perfect.These include aerobics in combination with dance movements that, as a result, allow you to get rid of excess weight.Forming is only suitable for energetic women, configured for a quick result and ready to work constantly for it.
• Pilates.This complex is considered to be the most favored. Suitable for absolutely everyone as it includes a slow, casual tempo training.Each movement is stretched for maximum muscle development.Pilates' action is aimed at working with a press, pelvis, back.Most of all these workouts are suitable for young mothers and pregnant girls.
• Fitball.Original technique using large balls.With its help, a lot of pounds, strengthening the muscles of the whole body, can be fun and fervent.
• Belly dance.Do you like oriental motives and really want to lose weight?This complex is most suitable.By visiting dance hours, you will return to your body last grace and harmony at the shortest possible time.The load in this case is directed to the press area, so the beautiful waist is guaranteed.

You can choose from these specific complexes as well as from classic workouts performed at home or in a fitness center under the supervision of a coach.A thoughtful choice and a serious approach will not only help you make your figure dull, but also improve the development, mood, develop stress and durability resistance.

Weight Loss Exercises at Home

Working on the figure of the house is an excellent, affordable alternative to professional training with a specialist.There are an incredible number of sets of exercises that help to achieve the best results.You must first comply with a few simple rules:

• We begin to work on the transformation, organizing only -discipline, clear target adjustment and good mood.
• We make a schedule of classes-it is necessary to conduct at least 3-4 training per week.
• We train strictly at certain times.This is best done from 11am to 1pm until noon and afternoon - from 5pm to 7pm.
• We do training on an empty stomach.It should be eaten 2 hours before sports at home.
• Only regular spot exercises are really effective.The more and more stable, the better and more light the result.
• You really need to want to lose weight by configuring properly.The "by force" classes will not lead to the desired effect.
• In the course of exercise, it is not recommended to stop for "rest".We perform all complexes smoothly without stopping.It is allowed in 30 seconds to rest, but nothing more.
• We perform each exercise as properly as possible, according to the instructions that will improve the result several times.

Properly warm -Up

Before performing a complete set of exercises for different muscle groups, you need to "warm", prepare your body for home learning.It is not worth ignoring warming, otherwise you can get different injuries.The approximate set of actions is done as follows (we start with the very top):

• Execution preparation - we become straight, legs shoulder - width at a distance, hands lie on the belt.We make smooth turns with our heads in different directions.
• Shoulder movements up and down as well as in a circle.
• We stretch our hands forward and begin to grab each of them in turn as far as possible.
• We attach our hands to the Castle and hold the chest level.We move the case to both.We stand straight, the lower body remains stationary.
• We put one hand on the waist, the second - we lifted up.We make inclinations, stretching the raised limb with the body.Then we change our hands and start again.
• We make inclinations of the upper body, reaching the floor.We are fixed in the "collected" for a few seconds.
• We become even.We only rely on one leg only and hold the second to the finger.We rotate with a sock in a circle.Then we change our legs and repeat again.
• We are straight, in a deep breath we reached over your head and stand on your socks.We go down to exhalation.

Once you swing on your body, you can safely start the basic set of exercises for the desired muscle groups.

An exercise for weight loss of legs

Legs are problem areas for many women and even men.Here are some exercises that will help get rid of fat and tighten the muscles:

• Gemini on the side.We rest to the wall and get on the socks.First, lift the left, then the right leg and start "remove" it sideways, holding a few seconds in raised position.In the same way, the "backward" exercise is done.
• It lifts the legs up.We lie down, resting on our knees and elbows, we look at the floor.Glue your left leg, pull the sock and try to lift how high above the surface.We are holding up, repairing it for a few seconds and returning to the starting position.By analogy, we repeat the right leg.
• Lifting the pelvis.We sit on the edge of the chair, resting our hands in the seat and starting to sink.We do it in such a way that shoulder blades are on the surface and the bottom of the body is in the limbs.The angle when bending the knees should be 90 degrees.We are trying to sink as much as possible.Then we rise smoothly, return to the starting position.
• Klaki with an emphasis on the wall.We rest with our backs to the surface, put our feet slightly apart.Slowly sink until the parallel is reached with the floor.Squat, constantly touching the wall.
• It lifts the body with wiring of the legs.We occupy a horizontal position on the gymnastic carpet, straighten our feet and rest to the wall.Put our hands over our head.We raise and raise the case, trying to touch the walls.The legs are divorced in opposite directions.
• Tilt on the box back from your knees.We kneel, we reached forward, hold our back as directly as possible.We tilt the upper body back without bending at the lower back.

Press Exercise

After deciding to transform your body, every girl or man should definitely pay attention to the stomach.The press study in this case is very important:

• Lateral twisting.We lie on the back, put our hands behind our heads, bend our legs in our knees and rest our feet on the floor.We raise the case by tilting it in different directions.We are trying to get to the knee, which is opposite as much as possible.
• Normal twisting.The movement is similar to the country, but there is no need to make turns.Twist strictly ahead.
• Planck.We go to the gym.We rest on the floor with our hands and socks and rise, holding the body precisely, without any abnormalities.We keep in this position from 30 seconds to 2 minutes, depending on the preparation.If it is difficult to stand at the bar immediately, you can make a simplified option, such as elbow elbow or overweight to your knees.
• Planck on the side.We occupy the lateral position.We rise with an emphasis on a completely straight hand.We hold our feet together, raising our hips.We take the accepted position.
• "Flippers".We occupy a horizontal position.The legs lie evenly, the arms are straight along the body.We lift each leg separately, simultaneously with a slight lifting of the box.It is important not to bend your back in the lumbar region and not to make sudden movements.
• Balancing.We start the exercise sitting on the ass.Lift your legs over the surface, stretch your hands in front of you.We are fixed in the position obtained within 20 seconds, we are in no hurry and try to breathe evenly.
• "Mountaineer".We enter the bar by straight hands.We follow the posture, the stomach is pulled, the look is directed.We look up and pull the right leg toward the chest.With inhalation, we return to the starting position.

Exercises for the chest and arms

Every girl dreams of beautiful hands and fit her breasts.The following exercises will help to achieve perfection:

• A bear from the wall.We rely on the wall with our hands, we put them a little wider than the shoulders, the legs stand straight, close to each other.We move the body weight to the socks and start to repel.The back/neck should remain straight and stationary.Only the hands work.
• It lifts the hands of weight.We take the position of lying down, we lie on your back.We take small dumbbells.Raise/lower your hands sequentially.We move with the rhythm of breathing.
• The Bench press is in French.We take the position of standing.We take a dumbbell in our hands and with the rise we start to start behind our heads.
• Standing hands, standing.We are in a position to fall on each leg.We rely on the knee with your elbow and take a second -hand dumbbell, lift it, then lower it and take it to the knee.When we lift the inventory of the shoulder blades, we reduce as much as possible.
• Dear lie.We lie on your back, we put on your knees and click well to the surface.Lift the pelvis, bend your hands at an angle of 90 degrees without separating the biceps from the floor.Exhale, pull the dumbbell up.After breathing, we lower the inventory to the starting position.
• Lift yourself bent at the elbows of the hands standing.We spread our legs a short distance from each other, the gaze was ahead.Dumbbell hands bend and reduce the chest level.Smoothly, slowly lift them to the maximum.We also slow down slowly.
• Stretching to triceps.We lead our hands behind our backs and move to the Castle.We stretch the bottom and the left is on top.We extend to the resulting position to the maximum and fix for five seconds.We change the position and repeat again.

Cardiocrats for the home

Cardio is a must -have element of any weight loss process.This is one of the most effective ways to "burn" excess fat, an exercise that you need to make a special focus on.The most effective cardio training:

• Weight loss walks.At first glance, it may seem quite simple and unlikely to give the desired effect.In fact, walking is the best way to quickly burn fat in the abdomen and thighs.If you stick to proper nutrition and regularly take walks with a relaxed step, your weight will move quickly.This exercise, despite its simplicity, helps to "accelerate" metabolism.
• Running.This cardiopulsion has a positive effect on the work of the cardiovascular system, effectively burns the fat deposits in the most inaccessible places.Many do not like to run, but in vain.Such training will progress significantly on the path to a slender, fitting body.
• Cycling.If you do not like to run, try training using a bicycle.Not only is it successful to get rid of extra pounds, but also a great pleasure in the process.
• Swimming.This type of cardio workout helps you lose weight, restore muscle tone and improve your body.To achieve a quick result, you need to swim as quickly as possible.Enough to start 1-2 classes a week.

Advantages of Exercise Performance

When you need to get rid of extra pounds, a balanced diet is not enough.A competently compiled set of exercises allows you to achieve the desired result as soon as possible: to throw away weight and tighten your body.The main advantages of training:

• The greater the muscle mass, the faster the metabolism.Muscles are one of the main factors of the proper, continuous work of every person's metabolism.They consume the basic percentage of energy coming from food, especially compared to fat.1 kilogram of muscle fibers consumes 15 calories a day and the same amount of fat is only 5. The difference is colossal.
• Improvement of body quality.By performing exercises, you will always have a toned body.Visual subtlety is not always aesthetic.Elasticity is what can be achieved through persistent training.It is advisable to use at least minimal inventory, such as dumbbells or weighing agents during them.The results are measured not by the numbers of the scales, but by the ratio of fat and muscles.
• Long preservation of the result.Performing even minimal exercises, weight loss works for the future.Even if you stop training temporarily, the muscles will work in inertia for a long time, and daily will consume a large number of calories, keeping the body in the desired weight.
• Great mood.Sport is not only a serious physical activity, but also a great mood for the whole day.Once you do a few exercises, you will quickly notice how the body will be filled with energy, energy and incredible spirit.
• Total healing of the body.Physical activity has a positive effect on the work of all internal organs.The risk of cancer, diseases related to the functioning of the gastrointestinal tract, the cardiovascular system is reduced.Immunity increases - a person is much less patient with colds.
• Great cosmetic effect.With physical exertion, the skin becomes tone, becomes more elastic, tightened.It is worth noting that the notorious "orange bark" from the problem areas is gradually disappearing.

To "build" a beautiful body, you must be moral and physically prepared for complex, long -term work.But his result will definitely enjoy and the figure will quickly acquire pleasant turns.