Weight loss exercises

It is good to be the owner of a thin, toned body.Many people try for this, but reality is often far from desires.An unbalanced diet, a sedentary lifestyle that holds a baby, stressful situations - all this and much more over time leads to an excessive weight, which is not so easy to handle.

Looking at the scales a disappointing figure, many do not want to make such a condition.Searching for the best ways to get rid of hate fatty fat deposits, which not only disrupt the appearance but also adversely affect the work of important organs.Of course, you can try to sit on a diet, but for the result to enjoy many years, we need weight loss exercises.

The causes of excess fat

Suffer from overweight, and plan to get involved in physical exercise?Initially, it is necessary to identify the causes of fat deposits:

• Dependence of social food.It occurs due to active propaganda of harmful food, various foods in the usual company.The negative effect is improved by the use of products with a "weak" composition, which are easily and completely absorbed by the body, without fulfilling any obstacle in their path.
• Disordishes hormonal disorders.Fruits in hormone production are often led to a slowdown in metabolism, and then overweight.To understand that the hormonal background is violated is very easy - the body constantly feels hungry with thirst, depression, dry mucus or fatigue.
• Dismissal of the gastrointestinal tract.Fat tissue is an ideal place for storing and accumulating toxins.They are formed due to violations in the digestive tract.Harmful accumulated substances gradually lead to overweight, diabetes and other unpleasant diseases.
• Psychosocial factors.Stressful situations, sadness, anger, boredom and other emotional factors are the cause of overeating, which inevitably leads to the accumulation of fat in the most inaccessible places.Most often, moral shocks are blocked with chocolate and other fast carbohydrate products, so the scales arrow quickly moves towards growth.
• A sedentary lifestyle.Most modern people have stuck in the office.Lack of motor activity due to constant computer work, public transport trips, continuous viewing of TV leads to insufficient energy consumption.Over time, it accumulates, turning into the form of fat deposits.People who have previously played sports are particularly suffering, and recently stopped moving.
• Genetics.Excess weight can occur due to a genetic predisposition.There are many times when people were full of reason.And when the doctors understood this, it turned out that relatives also had overweight.It turns out that fullness is often the genes inherited from the older generation.
• Toxic load.Intoxication is another common cause of fat deposits.Liver overload with harmful substances over time leads to violations of sugar levels, a lack of many essential acids and a decrease in metabolic rate.The body is blocked due to improper food, the use of products, which contain "chemistry", GMO, etc.
• Insulin imbalance.Violations in the development of such an important hormone often lead to a quick group of extra pounds.If the insulin level is reduced, then the entrance sugars cease to be submerged by the body and begin to be deposited on the blood vessel walls in the form of plaques.

Which set of exercises for fast weight loss are suitable for you

What to choose to achieve a greater effect?The process of burning fat requires a serious approach.The training chosen should correspond to the level of losing weight preparation to aim for solving specific problems.If you need to remove fat from the sides and abdomen, you do not need to focus your attention only on these problematic areas.

An effective and stable result is only possible with an integrated approach.Exercises are chosen for all muscle groups, but with great emphasis on the main areas that require correction.Strictly forbidden to be diligent with physical exercise.Thus, you can not only discourage the desire in principle to get involved in yourself, but also gain health problems.Best exercises groups for modern girls:

• Formation.For the removal of emergency from unnecessary pounds, these trainings are perfect.They include aerobics in combination with dance movements, which as a result allow you to get rid of excess weight.Formation is only suitable for energetic women, configured for a quick and ready result to work constantly on this.
• Pilates.This complex is considered safer. Suitable for absolutely everyone, as it involves training at a slow, leisure pace.LOVEO Movement is extended to maximum muscle development.The action of pilates is intended to work with a press, small pelvis, back.Above all these trainings are suitable for young mothers and pregnant girls.
• Fitball.Original techniques using large balls.With its help, a large amount of pounds, strengthening the muscles of the whole body, can be fun and with fire.
• Belly dance.Do you love oriental motifs and you really want to lose weight?This complex is more convenient.Following the dance classes, you will return to your body the grace and harmony passed in the shortest possible time.The load in this case is aimed at the press area, so the beautiful waist is guaranteed.

You can choose both from these specific complexes as well as classic, home -performed training, or at a fitness center under the supervision of a coach.A thoughtful choice and a serious approach will help not only make your figure thinner, but also improve well -being, mood, develop resistance to stress and endurance.

Dilute exercises at home

Work on the home figure is a great alternative, affordable for professional training with a specialist.There are an extraordinary number of exercises groups that help achieve the best results.First you need to meet some simple rules:

• We begin work on the transformation by organizing ourselves -discipline, a clear setting of purpose and good mood.
• We make a class schedule-it is necessary to develop at least 3-4 training per week.
• We train strictly at certain hours.This is best done from 11 to 13 hours to lunch and afternoon - from 17 to 19 hours.
• We perform empty stomach training.It should be eaten 2 hours before the sport at home.
• Only regular exercises in the country are really effective.The more often and stable, the better and the brighter the result is.
• You really need to want to lose weight by configuring yourself properly.Classes "through force" will not lead to the desired effect.
• In the process of performing the exercises, it is not recommended to stop for "rest".We perform all complexes smoothly, without stopping.Allowed for 30 seconds for rest, but nothing more.
• We perform each exercise as accurately as possible, as directed, which will improve the result several times.

Correct warm heat

Before performing a complete set of exercises for different muscle groups, you need to "heat", prepare your body for home training.It is not worth neglecting the heat, otherwise you can get various injuries.The approximate set of actions is performed as follows (we start with too much up):

• Preparing for execution - we become straight, shoulder legs - the distant width, hands lie on the belt.We make calm curves with your head in different directions.
• Shoulder movements up and down as well as in a circle.
• We lay the arms forward and begin to grab each of them in turn, as much as possible.
• We tie our hands to the "castle" and hold at the level of the chest.We move the issue in one and the other.We stand straight, the lower part of the body remains stationary.
• We put one hand on the waist, the second - it rises.We tend, stretching the raised limb along with the body.Then we change our hands and start again.
• We make the tendencies of the upper body, reaching the floor.We are obsessed with "collected" for a few seconds.
• We even become.We completely rely on just one foot and keep the second in the toe.We rotate with a hose in a circle.Then we change the foot and repeat again.
• We become straight, with a deep breath we lay our hands on your head and stand in your socks.We go down to extraction.

By shaking your body, you can safely start the main set of exercises for desired muscle groups.

Exercise for loss of foot weight

The legs are problematic areas for many women and even men.Here are some exercises that will help get rid of fat and tighten your muscles:

• Gemini on the sides.We rest against the wall and ride in socks.First, raise the left, and then the right foot and start "shaking" it in the arm, holding a few seconds in the raised position.Similarly, the "turning back" exercise is done.
• Foot ups up.We lie down, resting on your knees and elbows, look on the floor.Paste the left foot, pull the sock and try to lift as high on the surface.We continue, fix it for a few seconds and return to the starting position.By analogy, we repeat for the right foot.
• Raising the pelvis.We sit on the edge of the chair, resting our hands in place and starting to sink.We make it so that the shoulder blade is on the surface, and the end of the body is in limbo.The angle when bending your knees should be 90 degrees.We try to sink as little as possible.Then we get up smoothly, go back to the starting position.
• Clashes with accent on the wall.We rest with the back on the surface, place our feet at a small distance from one another.Slowly lower until the parallel with the floor is reached.Squat, constantly touching the wall.
• Body lifting with installation legs.We take a horizontal position in the gymnastics carpet, point our feet and rest against the wall.Submit your hands over your head.We extract and raise the issue, trying to touch the walls.The legs are divorced in opposite directions.
• The slope of the issue back from the knees.We kneel, stretch our hands forward, hold back as directly as possible.We bend the upper part of the body without bending to the bottom of the back.

Press

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

• Side turning.We lie on the back, put our hands behind the head, bend our legs to the knees and rest our feet on the floor.We raise the opportunity, bending it in different directions.We try to reach the knee that is as opposed to as possible.
• Normal rotation.Movement is performed similarly to the side, but there is no need to make turns."Twist" strictly forward.
• Planck.We go to the gymnastics carpet.We rest on the floor with our hands and socks and get up, keeping the body exactly, without any deviation.We hold in this position from 30 seconds to 2 minutes, depending on the preparation.If it is difficult to stay in the grass immediately, you can make a simplified option, for example, with a elbow on the elbow or overweight on your knees.
• Planck on the side.We take the late side position.We stand up with emphasis on a completely right hand.We keep our feet together, raise your hips.We keep the accepted position as possible.
• "Flippers".We get a horizontal position.The legs extend evenly, the hands are directed along the body.We raise each foot separately, at the same time with a slight increase in the issue.It is important not to bend your back in the lumbar region and not make unexpected movements.
• Balancing.We start the exercise, sitting in the buttocks.Raise your feet on the surface, stretch your hands in front of you.We are obsessed with the position taken within 20 seconds, we are not in a hurry and try to breathe evenly.
• "Mountaineering".We get into the grass in straight hands.We follow the behavior, the stomach retreats, the vision is directed straight.We extract and pull the right foot into the chest.With an inhalation, we return to the starting position.

Exercises for the chest and hands

Anydo girl dreams of beautiful hands and a suitable chest.The following exercises will help to achieve perfection:

• Bear from the wall.We rest on the wall with our hands, place them slightly wider than the shoulders, the feet stand straight, close to each other.We move our body weight to socks and start leaving.The back/neck should remain straight and stationary.Only the hands of the hands.
• He lifted hands with weight.We take the stretched position, lie on our backs.We get small dumbbells.Raise/lower your hands alternately.We move with the rhythm of breathing.
• The bench press is in French.We take the position of residence.We take a dumbbell in our hands and with the rise we begin to start behind our heads.
• Hands standing.We get in the position of falling on every leg.We rely on the knee with your elbow, and take dumbbells with the second hand, raise it, then lower it and bring it to the knee.When we raise the shoulder blade inventory, we reduce it with each other as much as possible.
• Dear lie.We lie on your back, rot on our knees and click the feet well on the surface.Raise the pelvis, bend our hands at an angle of 90 degrees without separating biceps from the floor.Extraction, pull dumbbells up.Breathing, we reduce the inventory to the starting position.
• Raise bent on the elbows of the hands in the leg.We spread our feet to a short distance from one another, the vision is directed forward.The hands with dumbbells turn and decrease to chest level.Without problems, slowly, raise them to the maximum.We also slow down slowly.
• Lies in triceps.We run our hands behind our backs and move to the "Castle".We lie right from the bottom, and the left is from above.We lie in the resulting position to the maximum and fixed for five seconds.We change the position and repeat again.

Cardiocaks for the house

Kardio is a mandatory element of any weight loss process.This is one of the most effective ways to "burn" excess fat, an exercise on which you need to make a special emphasis.The most effective cardio training:

• Walking for weight loss.At first glance, it may seem to be quite simple and is unlikely to give the desired effect.In fact, walking is the best way to burn fat quickly in the abdomen and hips.If you adhere to the right food and regularly take a free step, your weight will move quickly.This exercise, despite simplicity, helps to "accelerate" metabolism.
• Running.This cardiopulation has a positive effect on the work of the cardiovascular system, effectively burns fat deposits in the most inaccessible places.Many do not like to run, but in vain.Training is such a training that will significantly advance you on the way to a thin, fitted body.
• Cycling.If you don't like running, try training using a bike.This is not just one to get rid of extra pounds, but also great pleasure from the process.
• Swimming.This type of cardio training helps to lose weight, return the tone into muscles and improve the body.To achieve a quick result, you need to swim as soon as possible.Enough for the start of 1-2 weekly classes.

The advantages of performing exercises

When you have to get rid of extra pounds, a balanced diet is not enough.A set of competently compiled exercises allows you to achieve the desired result as soon as possible: to throw weight and tighten the body.Key Training Advantages:

• The greater the muscle mass, the faster metabolism.Muscles are one of the main factors of the correct, uninterrupted work of every person's metabolism.It is those who spend the main percentage of energy coming from food, especially compared to adipose tissue.1 kilogram of muscle fibers consumes 15 calories a day, and the same amount of fat is only 5. The difference is colossal.
• Improving body quality.Performing exercises, you will always have a toned body.Visual grief is not always aesthetic.Elasticity is what can be achieved with stubborn training.It is advisable to use at least the minimum inventory, for example, dumbbells or weighing agents during them.The results are measured not by the numbers in the scales, but by the ratio of fat and muscle.
• Long storage of the result.By performing even minimal exercises, the lost weight works for the future.Even if you stop training temporarily, the muscles will work in inertia for a long time, consuming a large number of calories daily, keeping the body in the desired weight.
• Excellent mood.Sports are not only serious physical activity, but also a great mood for the whole day.Once you have done some exercises, you will quickly notice how the body will be filled with extraordinary energy, strength and spirit.
• Overall healing of the body.Physical activity positively affects the work of all internal organs.The risk of oncological diseases, diseases associated with gastrointestinal tract work, the cardiovascular system decreases.Immunity grows - a person is much less sick with colds.
• Excellent cosmetic effect.With physical exercise, the skin acquires a tone, becomes more resilient, tight.It is worth noting that the infamous "orange crust" from the problems with problems gradually disappears.

To "build" a beautiful body, you must be morally and physically prepared for complex, long -term work.But his result will definitely like, and the figure will quickly win the pleasant curves.