Exercises for weight loss

It is great to be the owner of a slim, tinted body.Many people strive for it, but reality is often far from being wishes.An unbalanced diet, a sitting lifestyle that carries a child, stressful situations - all of this and much more over time leads to a sentence of excess weight that is not so easy to manage.

If you see a disappointing figure on the scales, many do not want to endure such a state.The search for the best ways to get rid of hated fat deposits begins that not only spoil the look, but also negatively influence the work of important organs.Of course, you can try to sit on a diet, but for the result we have to need exercises for weight loss for many years.

Causes of excess fat

Suffering and planning from overweight to introduce yourself from physical exertion?First of all, it is necessary to identify the causes of fat deposits:

• Social food dependency.It occurs due to active propaganda harmful foods, various snacks in common society.The negative effect is improved by using products with a "bad" composition that is easily and completely absorbed by the body without fulfilling obstacles on their way.
• Hormonal disorders.Fruits in the production of hormones often become a delay in the metabolism and then overweight.To understand that the hormonal background is injured is very simple - the body always feels hunger with thirst, depression, dry mucous membranes or tiredness.
• Disorder of the stomach intestine.Fat tissue is an ideal place for the storage and accumulation of toxins.They are formed due to violations in the digestive tract.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 the excessive food, which inevitably leads to the accumulation of fat in the inaccessible places.Most of the time, moral shocks with chocolate and other products are bumped into rapid carbohydrates, so that the arrow of the scales quickly moves to climb.
• A sitting lifestyle.Most modern people stuck in the office.The lack of motor activity due to constant work on the computer, travel in public transport and the constant consideration of the television leads to inadequate energy consumption.Over time, it accumulates and transforms in the form of fat deposits.People who have previously played sports are particularly suffering and have recently stopped moving.
• Genetics.Excess weight can occur due to a genetic predisposition.There are many cases in which people were full of reason.And when the doctors found this out, it turned out that related obesity also had related obesity.It turns out that completeness is often the genes inherited from the older generation.
• Toxic stress.Poisoning is another common cause of fat deposits.The overload of the liver with harmful substances over time leads to violations of the sugar content, a lack of many essential acids and a decrease in the metabolic rate.The body is clogged due to inappropriate nutrition, the use of products that contain "chemistry", GMO, etc.
• Insulin -hungry weight.Violations of the development of such an important hormone often lead to a quick row of additional pounds.When the insulin level is reduced, the incoming sugar is not absorbed by the body and begins to be deposited on the walls of blood vessels in the form of plaques.

Which practice rates for fast weight loss are suitable for you

What should a greater effect be achieved?The process of fat burning requires a serious approach.The selected training must correspond to the level of preparation of the weight loss in order to solve specific problems.If you have to remove fat from the sides and the stomach, you don't just have to focus on these problem areas.

An effective and permanent result is only possible with an integrated approach.Exercises are selected for all muscle groups, but with great focus on the main zones that require correction.It is strictly forbidden to be eager with physical exertion.Therefore, you can not only discourage the desire to participate in yourself, but also to earn health problems.The best exercises for modern girls:

• Design.These training courses are perfect for emergencies.This includes aerobics in combination with dance movements, which as a result enable you to get rid of excess weight.The shape is only suitable for energetic women, configured for a quick result and constantly working for it.
• Pilates.This complex is considered the safest. Suitable for absolutely for everyone, since it contains training at a slow, leisurely pace.Every movement is stretched for maximum muscle development.The effect of Pilates aims to work back with a press, a small pool.Most of these training courses are suitable for young mothers and pregnant girls.
• Fit ball.Original technology with large balls.With their help, a fairly large number of kilograms that strengthen the muscles of the entire body can be fun and fervently.
• Belly dance.Do you love oriental motifs and really want to lose weight?This complex is best suited.If you take part in the dance courses, you will return to your body in a very short time.The load in this case is aimed at the press area so that the beautiful waist is guaranteed.

You can choose from these specific complexes and classic training at home or in a fitness center under the supervision of a trainer.A thoughtful selection and a serious approach not only help to make your figure slimmer, but also to improve well, develop mood, to develop stress resistance and endurance.

Discounts 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 practice rates that help achieve the best results.First you have to meet several simple rules:

• We start working on the transformation by organizing self -discipline, a clear goal and good mood.
• We make a schedule for classes is necessary to carry out at least 3-4 training courses per week.
• We train strictly at certain hours.This is best done from 11 to 13 hours to lunch and in the afternoon - from 17 to 19 hours.
• We carry out training on an empty stomach.It should be eaten at home 2 hours before sport.
• Only regular spot exercises are really effective.The more often and more stable, the better and brighter the result.
• You really have to lose weight by configuring yourself correctly.Classes “through strength” do not lead to the desired effect.
• When carrying out exercises, it is not recommended to stop for "calm".We run all the complexes smoothly without stopping.It is allowed for a break for 30 seconds, but nothing more.
• We carry out each exercise as correctly as possible according to the instructions that improve the result several times.

Really warm -up

Before you carry out a number of exercises for different muscle groups, you have to "warm up" and prepare your body for home training.It is not worth neglecting the warming, otherwise you can suffer different injuries.The approximate actions are executed as follows (we start with the tip):

• Preparations for the execution - we are being, legs shoulder - Width apart, the hands are on the belt.We make smooth curves with our heads in different directions.
• The movements of the shoulders up and down as well as in a circle.
• We stretch our arms forward and catch each of them as far as possible.
• We attach our hands to the "Castle" and keep at the level of the chest.We move the case in one and the other.We are standing, the lower part of the body remains motionless.
• We put a hand on the waist, the second - raise.We make inclinations and stretch the increased link together with the body.Then we change our hands and start over.
• We make tendencies of the upper body and reach the soil.We are defined in "collected" for several seconds.
• We become even.We rely completely on one foot and hold the second at the toe.We turn with a sock in a circle.Then we change the leg and repeat each other again.
• We are going to stretch out our hands over your head on a deep breath and stand on your socks.We go to exhale.

After you have influenced your body, you can certainly start the main exercises for the desired muscle groups.

Exercise for the weight loss of legs

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

• Twins on the sides.We rest on the wall and climb on our socks.First increase the left and then the right leg and start "waving" it aside and keeping a few seconds in the increased position.Similarly, the exercise “Twist Back” is done.
• Increases of the legs up.We lie down and rest on our knees and elbows and look at the floor.Glue the left leg, pull the sock and try to increase how high above the surface.We linger, repair it for a few seconds and return to the starting position.In analogy we repeat for the right leg.
• Lift the pool.We sit on the edge of the chair, put our hands on the seat and start sinking.We do it in such a way that the shoulder blades are on the surface and the body floor is in the floating.The angle when bending the knee should be 90 degrees.We try to sink as low as possible.Then we rise smoothly and return to the starting position.
• Focus on the wall with a focus.We rest on the surface with our back and lay our legs from each other at a slight distance.Slowly drop until the parallel to the floor is reached.Ich and touch the wall all the time.
• Increases of the body with cable legs.We take a horizontal position on the gymnastics carpet, smooth the legs and rest on the wall.Give our hands over your head.We breathe and increase the case and try to touch the walls.The legs are divorced into opposite directions.
• Tendency of the housing back from the knees.We knelt down, stretch our hands forward and keep our backs as directly as possible.We tend back our upper body without bending on the lower back.

Pressing exercise

After he has decided to transform his body, every girl or a man definitely has to pay attention to the stomach.In this case, examining the press is very important:

• Twist page.We lie on our back, put our hands behind our heads, bend our legs on our knees and rest our feet on the floor.We increase the case and tend it in different directions.We try to reach our knees as far as possible.
• Normal twisting.The movement is carried out similar to the page, but there is no need to make curves."Twist" strictly forward.
• Planck.We go to the gymnastic carpet.We rest on the floor with your hands and socks and rise and keep the body exactly, without distractions.Depending on the preparation of 30 seconds to 2 minutes, we keep in this position.If it is difficult to stand in the bar immediately, you can, for example, create a simplified option with an elbow on the elbow or overweight on your knees.
• On the Planck page.We take the lateral position.We focus on a completely straight hand.We stick together and increase our hips.We hold the accepted position as possible.
• "Flipper".We take a horizontal position.The legs lie evenly, the hands are directed along the body.We increase each leg separately and at the same time with a light -led to the housing.It is important not to bend your back in the lumbar cone and not to make sudden movements.
• Balancing.We start the exercise and sit on our buttocks.Lift the straight legs over the surface and stretch our hands in front of you.We are defined in the position within 20 seconds, we are not in a hurry and try to breathe evenly.
• "Climber".We come into the bar in straight hands. We follow the attitude, the stomach is drawn, the view is currently being directed.We breathe out and pull our right leg to our chest.With inhalation we return to the starting position.

Exercises for breast and hands

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

• Bear from the wall.We rely on the wall with our hands, put them a little wider than our shoulders, the legs stand close, close together.We move the body weight onto the socks and start to push.Back/neck should remain straight and motionless.Only hands work.
• Increases of the hands with weighting.We take the position of the lying down and lie on our back.We take small dumbbells.Lift your hands alternately.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 climb we start behind our heads.
• Stand standing hands.We will be able to fall on every leg.We rely on our knees with her elbow, and we take the barbell with the second, highlight it, then lower it and lead to the knee.When lifting the inventory of the shoulder blades, we reduce each other as far as possible.
• Better lie.We put ourselves on our backs, rot in our knees and click well on our feet to the surface.Lift the pelvic part, bend our hands at an angle of 90 degrees without separating the biceps from the floor.Exhale and pull up the dumbbell.After we have breathed, we lower the inventory to the starting position.
• Climb on the elbows of the hands.We distribute the legs from one another at a short distance, the view is directed forward.The hands with dumbbells bend and reduce on the level of the chest.Clean and slow, raise them to the maximum.We also slow down slowly.
• Stretch to triceps.We take our hands behind our backs and cross into the "lock".We stretch the rights from below and the left is from above.We extend in the resulting position to the maximum and fixed for five seconds.We change the position and repeat again.

Cardiocractions for the house

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

• Walking for weight loss.At first glance, it seems quite simple and it is unlikely that it will achieve the desired effect.In fact, walking is the best way to quickly burn fat in your stomach and hips.If you adhere to the right nutrition and regularly take walks with a leisurely step, your weight moves quickly.Despite the simplicity, this exercise helps to "accelerate" the metabolism.
• Running.This cardiopulsion has a positive effect on the work of the cardiovascular system and effectively burns fat deposits in the inaccessible areas.Many do not like to run, but in vain.It is such a training session that will drive you on the way to a slim, assembled body.
• Ride a bike.If you don't like to run, try to train it by bike by bike.This is not only a successful part of the additional pound, but also of great joy in the process.
• Bathe.This type of cardio training helps to lose weight, return the sound to the muscles and improve the body.To achieve a quick result, you have to swim as soon as possible.Enough for the weekly starting of 1-2 classes.

Advantages of exercises

If you have to get rid of additional pounds, a balanced diet is not enough.With a competently compiled sentence of exercises, you can achieve the desired result as soon as possible: to drop the weight and tighten the body.The main advantages of the training:

• The larger the muscle mass, the faster the metabolism.The muscles are one of the main factors of the correct, uninterrupted work of a person's metabolism.They spend the main percentage of energy from food, especially in comparison to adipose tissue.1 kilogram of muscle fibers consumes 15 calories every day, and the same amount of fat is only 5. The difference is colossal.
• Improvement of the quality of the body.Performing exercises, you will always have a tinted body.Visual thinness is not always aesthetic.Elasticity is what can be achieved through persistent training.It is advisable to use at least minimal inventory, for example dumbbells or weight average during this.The results are not measured by numbers on the scales, but on fat and muscles.
• Long maintenance of the result.The loss of weight also leads to the future.Even if you temporarily stop, the muscles will work long inertia and consume a large number of calories every day and keep the body in the desired weight.
• Great atmosphere.Sport is not only serious physical activity, but also a big mood for the whole day.After doing a few exercises, you will quickly notice how the body is filled with energy, strength and incredible mind.
• General healing of the body.Physical activity has a positive effect on the work of all internal organs.The risk of oncological diseases, diseases associated with the work of the stomach intestine tract are reduced.Immunity increases - one person is much less sick with colds.
• Great cosmetic effect.In physical exertion, the skin gets a sound, becomes more elastic and firmer.It is worth noting that the notorious "orange crust" gradually disappears from problem areas.

To “build” a beautiful body, you must be morally and physically prepared for complex and long -term work.But his result will definitely fall and the figure will quickly buy pleasant bends.