Weight loss exercises

It is great to be the owner of a slender and toned body.Many people strive for it, but reality is usually far from desires.An unbalanced diet, a sedentary lifestyle, with a child, stressful situations - all and more over time leads to a set of overweight, which is not so easy to deal with.

Seeing a disappointing figure on scale, many do not want to support this state of affairs.The search for the best ways to get rid of the hated fat deposits begins, which not only spoil their appearance, but also negatively affect the work of important organs.Obviously, you can try to sit on a diet, but for the result to add many years, we need weight loss exercises.

Causes of excess fat

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

• Dependence on social food.It occurs due to the active advertising of harmful foods, several snacks in the common company.The negative effect is improved by the use of products with a "bad" composition, which is easily and completely absorbed by the body, without meeting any obstacles in its way.
• Hormonal disorders.Fruits in hormone production are often led to a slowdown in metabolism and then overweight.Understanding that the hormonal background is violated is very easy - the body is constantly hungry with thirst, depression, dried mucous membranes or fatigue.
• Interruption of the gastrointestinal tract.Adipose fabric is the ideal place for storing and accumulating toxins.They are formed due to violations in the digestive tract.Harmful substances gradually lead to obesity, diabetes and other unpleasant diseases.
• Psychosocial factors.Stressing situations, sadness, anger, boredom and other emotional factors are the cause of eating too much, which inevitably leads to the accumulation of fat in the most inaccessible places.Most of the time, moral shocks are bogged down with chocolate and other fast carbohydrate products, so that the scales arrow moves rapidly toward the increase.
• A sedentary lifestyle.Most modern people stayed in the office.The lack of motor activity due to the constant work on the computer, trips on public transport, the constant viewing of TV leads to insufficient energy consumption.Over time, it accumulates, becoming the form of fat deposits.The people who previously played sports actively suffered and recently stopped moving.
• Genetics.Excess weight can occur due to a genetic predisposition.There are many cases where people were full of any reason.And when doctors discovered this, it happened that relatives also had obesity.It turns out that integrity is usually the inherited genes of the oldest generation.
• Toxic load.Intoxication is another common cause of fat deposits.Liver overload with harmful substances over time leads to sugar level violations, a deficiency of many essential acids and a decrease in the metabolic rate.The body is clogged due to inadequate nutrition, the use of products, which contain “chemistry”, OGM, etc.
• Insulin imbalance.Violations in the development of such an important hormone usually lead to a quick set of extra pounds.If the insulin level is reduced, sugars that are no longer absorbed by the body and begin to be deposited in the walls of the blood vessels in the form of plates.

What the sets of rapid weight loss exercises are suitable for you

What to choose to get a greater effect?The fat burning process requires a serious approach.The selected training must correspond to the losing weight preparation level to solve specific problems.If you need to remove fat from the sides and abdomen, you don't have to focus your attention only on these problem areas.

An effective and durable result is possible only with an integrated approach.The exercises are selected for all muscle groups, but with great emphasis on the main areas that require correction.It is strictly forbidden to be jealous with physical effort.Thus, you can not only discourage desire in principle of getting involved in yourself, but also gaining health problems.The best exercise sets for modern girls:

• Modeling.To get rid of emergency from unnecessary kilograms, these training is perfect.They include aerobic in combination with dance movements, which, as a result, allows you to get rid of overweight.Modeling is suitable only for energetic women, configured for a quick result and ready to work constantly for it.
• Pilates.This complex is considered the safest. Suitable for absolutely all, as it involves training at a slow and quiet pace.Each movement is stretched for maximum muscle development.The action of Pilates aims to work with a press, small pelvis, back.Above all, this training is suitable for young mothers and pregnant girls.
• Fitball.Original technique using large balls.With your help, a very large amount of kilograms, strengthening the muscles of the whole body, can be fun and fervently.
• Belly dance.Do you love oriental reasons and really want to lose weight?This complex is more appropriate.Participating in dance classes, you will return to your body the grace and harmony passed in the shortest possible time.The load in this case is focused on the press area so that the beautiful waist is guaranteed.

You can choose both from these specific and classic training complexes, presented at home or in a fitness center under the supervision of a coach.A attentive choice and a serious approach will not only help your thinnest figure, but also improve well -Ser humor, develop resistance and stress resistance.

Home Weight Loss Exercises

The work in the figure of the house is an excellent alternative accessible to professional training with a specialist.There are incredible number of exercise sets that help achieve the best results.First you need to comply with several simple rules:

• We started working on transformation, organizing self -discipline, a clear goal configuration and good mood.
• We make a schedule of classes-it is necessary to perform at least 3-4 training per week.
• We train strictly in certain hours.It is better made 11 to 13 hours for lunch and in the afternoon - from 17 to 19 hours.
• We perform training with empty stomach.It should be consumed 2 hours before sport at home.
• Only regular sight exercises are really effective.The more often and the more stable, the better and the brighter the result.
• You really need to want to lose weight, configuring yourself correctly.Classes “through force” will not lead to the desired effect.
• In the process of exercising, it is not recommended to stop for "rest".We perform all the complexes without problems, nonstop.It is allowed for 30 seconds for a break, but nothing more.
• We perform each exercise as correctly as possible, according to the instructions, which will improve the result several times.

Correct hot -up

Before performing a complete set of exercises for different muscle groups, you need to "warm up", prepare your body for home training.It is not worth neglecting warming;Otherwise, you may suffer several injuries.The approximate set of actions is performed as follows (we start with the top):

• Preparing for the execution - we are straight and width of the legs - width, the hands are in the belt.We make gentle curves with our heads in different directions.
• Shoulder movements up and down as well as circle.
• We stretched our arms forward and started taking each of them as soon as possible.
• We squeezed our hands on the "castle" and held the chest level.We move the case in one and the other.We get straight, the bottom of the body remains motionless.
• We put a hand on the waist, the second - get up.We make inclinations, stretching the elevated limb along with the body.So we changed hands and started again.
• We make inclinations of the upper body, reaching the floor.We are fixed on the "collected" for several seconds.
• We become uniform.We completely trust only one foot and held the second on the foot.We spinned with a sock in a circle.Then we exchanged the leg and repeated again.
• We were straight, in a deep breath, we stretched our hands above our head and stay in their socks.We went down the expiration.

Once you have influenced your body, you can safely start the main set of exercises for the desired muscle groups.

Exercise for leg weight loss

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

• Twins for the sides.We rested against the wall and entered the socks.First, lift left and then the right leg and start to "wave" to the side, holding a few seconds in the high position.Similarly, the exercise of "turnaround" is ready.
• Increases of the legs up.We lie down, rest on our knees and elbows, look at the floor.Putting your left leg, pull the sock and try to raise how high above the surface.We stayed, fixed for a few seconds and returned to the starting position.By analogy, we repeat to the right leg.
• Raising the pelvis.We sat on the edge of the chair, resting our hands on the seat and began to sink.We do this in such a way that the Omplates are on the surface and the background is in the limbo.The angle when folding the knees should be 90 degrees.We tried to sink as low as possible.Then we get up gently, return to the starting position.
• Squads with emphasis on the wall.We rested from the back to the surface, put our legs at a slight distance from each other.It sinks slowly until the parallel with the floor is reached.Crouching, constantly touching the wall.
• Body increases with wiring legs.We took a horizontal position on the gym carpet, straightened our legs and resting against the wall.Deliver our hands over your head.We expired and raised the case, trying to touch the walls.The legs are divorced in opposite directions.
• Slope of the case back from the knees.We kneel, we stretch our hands forward, hold our backs as directly as possible.We include the upper body without folding in the lower back.

Press Exercises

Having decided to transform your body, any girl or man should definitely pay attention to the stomach.The study of the press in this case is very important:

• Lateral twisting.We lay on the back, put our hands behind our heads, fold our legs on the knees and rest our feet on the floor.We increased the case, tilting it in different directions.We tried to reach the opposite knee as much as possible.
• Normal torsion.The movement is performed similarly to the side, but there is no need to make curves."Twist" strictly forward.
• Planck.We go to the gym rug.We received on the floor with our hands and socks and were born, keeping our body exactly, without deviations.We maintain in this position of 30 seconds to 2 minutes, depending on the preparation.If it is difficult to stay immediately at the bar, you can make a simplified option, for example, with an elbow in the elbow or overweight of the knees.
• Planck next to it.We took the side position lying down.We summed up with an emphasis on a completely straight hand.We keep our legs together, we raise our hips.We maintain the accepted position as possible.
• "Flippers".We take a horizontal position.The legs are evenly, the hands are straightened along the body.We take each leg separately, simultaneously with a lifting light from the cabinet.It is important not to fold the back in the lower back and do not make sudden movements.
• Balancing.We started the exercise, sitting on the buttocks.Lift your legs smoothed above the surface, stretch your hands in front of you.We are fixed in the position received in 20 seconds, we are not in a hurry and we try to breathe evenly.
• "Climber".We entered the bar in straight hands.We follow the posture, the stomach is pulled, the look is directed straight.We expired and pulled our right leg to the chest.With an inhalation, we return to the starting position.

Breast and Hand Exercises

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

• Wall bear.We trust the wall with our hands, we put it a little wider than the shoulders, the legs are straight, close to each other.We changed body weight to the socks and started pushing.The back/neck must remain straight and immovable.Only hands work.
• Increases of the hands with weight.We took the position to lie down, lay our back.We took small dumbbells.Raise/lower your hands alternately.We move with the rhythm of the breath.
• The bench press is in French.We take the position of standing.We took a dumbbell in our hands and, with the rise, started starting behind our heads.
• Standing hand.We become in the position of falling to any leg.We trusted the knee with the elbow and took the dumbbell with the second hand, increased, then lowered and took to the knee.When lifting the inventory of the shoulder blades, we reduced each other as much as possible.
• Dear lying.We lay on our backs, rot in the knees and click the feet on the surface.Raise the pelvic part, bend your hands at an angle of 90 degrees without separating the biceps from the floor.Exhaling, pull the dumbbell up.Having breathed, we lower the inventory to the starting position.
• Get up in the elbows of your hands standing.We spread our legs a short distance from each other, the look is directed forward.Halter hands bend and reduce at chest level.Slowly, slowly, lift them to the fullest.We also slowly decrease.
• Triceps stretching.We led our hands behind our backs and crossed the "castle".We set the right underneath, and the left is from above.We established in the resulting position to the maximum and fixed for five seconds.We changed the position and repeated again.

Cardiocractions for the house

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

• Walking for weight loss.At first glance, it may seem that it is quite simple and it is unlikely to give the desired effect.In fact, walking is the best way to quickly burn fat in the abdomen and hips.If you adhere to proper nutrition and do tours regularly with a quiet step, your weight will move quickly.This exercise, despite simplicity, helps "accelerate" metabolism.
• Running.This cardiopulsion has a positive effect on the work of the cardiovascular system, effectively burns fat deposits in the most inaccessible places.Many don't like to run, but in vain.It is a training that will advance it significantly on the way to a slender and adjusted body.
• Cycling.If you don't like to run, try to train using a bike.This is not only a success to get rid of extra pounds, but also a great pleasure with the process.
• Swimming.This type of cardio training helps you lose weight, return tone to muscles and improve the body.For a quick result, you need to swim as soon as possible.Enough to start 1-2 classes weekly.

Advantages of performing exercises

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

• The greater the muscle mass, the faster metabolism.The muscles are one of the main factors of the right and uninterrupted work of anyone's metabolism.They are the ones who spend the main percentage of energy from food, especially compared to adipose tissue.1 kg of muscle fibers consumes 15 calories daily and the same amount of fat is only 5 years.The difference is colossal.
• Improving body quality.Performing exercises, you will always have a toned body.Visual thinness is not always aesthetic.Elasticity is what can be achieved by stubborn training.It is advisable to use at least one minimum inventory, for example, dumbbells or weighting agents during them.The results are measured not by numbers on the scales, but by proportion of fat and muscles.
• Long preservation of the result.Performing minimal exercises, the losing weight works for the future.Even if you stop training temporarily, your muscles will operate in inertia for a long time, consuming a large number of calories daily, keeping the body in the desired weight.
• Great mood.Sports are not only serious physical activities, but also a great mood for the whole day.Having done some exercises, you will quickly notice how the body will be filled with energy, vigor and incredible spirit.
• General healing of the body.Physical activity positively affects the work of all internal organs.The risk of cancer diseases, diseases associated with the work of the gastrointestinal tract, the cardiovascular system is reduced.Immunity increases - a person is much less sick with colds.
• Great cosmetic effect.With physical effort, the skin acquires a tone, becomes more elastic, tight.It is worth noting that the notorious “orange crust” of problem areas gradually disappears.

To "build" a beautiful body, you need to be morally and physically prepared for complex and long -term work.But its result will definitely please, and the figure will quickly acquire pleasant curves.