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Effective training for weight loss

To lose weight and keep the body in good condition, you cannot do without a healthy diet and a training complex.Physical exercises effectively burn calories and increase muscle mass.

The sports girl stays in the grass

How is the fat burning process?

There are two main sources of energy in the body - glycogen and fat.Glycogen is a more powerful source and it is easier to turn it into energy than fat.That is why the body tries to burn it first, and only then the curve comes to fat.

Therefore, the training should be at least half an hour, because otherwise, especially with improper nutrition, during the training you will not get fat burning.

Physical load with a high oxygen consumption means any aerobic load - that is, swimming, a bike, etc.These types of loads contribute best to fat burning.Therefore, training of strength, especially in the saturated room, will not help you lose weight.Yes, such training will train muscles.But they are visible anyway due to a layer of subcutaneous fat.

Aerobic and strength training should be combined, as only jogging or a bike will also not give the desired result because the body can fit a monotonous load.And sooner or later the usual running will simply stop working on burning fat.And here is just the alternation of the load and will give the desired effect.Plus, the more muscles in your body, the faster fats burn, so training strength is needed with proper weight loss.

Fat is a source of energy, not a local tumor.Therefore, exposure to a specific area, for example, on the stomach or sides, will not be able to burn it in this country.The maximum you will succeed is to move the fat down or over the area you will affect the elasticity of the skin.

Fitness dumbbells in the hands of a suitable girl

Therefore, pressing the press does not burn fat in the abdomen - it burns fat evenly from the whole body.

Each person has genetic features.Therefore, in some, fat is best left out of the hips, while others from the abdomen.This can also happen with the same training process and a power system - this is just a genetic feature.

Type what kind of exercise to choose for weight loss?

The following training is considered the most effective in weight loss:

  • CardioIt is a long -term physical activity with low intensity that increases the heart rate.Such training includes: one hour by hour on a routine, walking in an elliptical imitator for twenty minutes.
  • Interval Performed with a change in intensity and speed.This is a run, walking in an ellipsoid, cycling.First, the high run runs for half a minute, and then with a coward - a minute and a half.Changing speed, they are engaged for about 20-30 minutes.
  • FORCE Such training includes either by load or with your weight.They are cyclic.

The success in losing weight is due to regular training, but also from a diet review.

Proper food by 80-90 percent determines the result.You can cost up to 10 hours a week of exhausting training, but reduce the effect achieved during this time to zero in the remaining 168 hours.Those who want to lose weight should adhere to a difficult diet.It is necessary to completely abandon carbonated drinks and fast food.Only healthy and natural foods should be present in the diet, namely vegetable fruits, low (lean) meat.

20 Effective Home Exercises

A list of best exercises for beginners at home, along with information on how to perform them correctly.Read and combine them by making an individual class program with which it will be more convenient for you to start the first classes of your home.

Exercise for burning fat in the stomach

The abdominal muscles are located forward and on the sides, so the exercises must be selected so that they work all the muscles in proportion to.In addition, it should be remembered that the press is muscle, our goal is not to pump the muscles, but to remove the fat deposits from the abdomen and sides.

Planck

The starting position of the exercise is to bend your hands to the elbows, the position of the body is the accent, lying on the elbows.It is necessary to rely on the forearms and toes.The elbows are strictly placed under the shoulders, the hips and the stomach are tense throughout the lesson.The bar is performed when you extract and maintain, while it has enough strength (start with 10 seconds).

  • Legs together - this will increase the load on the abdominal muscle complex.
  • The legs are kept straight, in severe tension.
  • The cheeks are tense all the time.
  • The Lumbari Department when performing the bar must be flat.You cannot round up and bend your back.
  • The stomach is pulled from the ribs, but the breath does not need to be held.
  • The elbows are placed exactly under the shoulders, which will allow you to discharge the shoulder strap.

Twisting

Nothing burns fat in the stomach faster than winding.

  1. Lie exactly over the carpet, bend your knees, your feet on the floor.Or you can raise your feet at an angle of 90 degrees.
  2. Raise your hands and place them behind your head, or pass them on your chest.
  3. Inhale deeply and raise the upper body - extract.
  4. Inhale again when sinking, extract, raising.
  5. Do 10 times if you are a beginner.
  6. Repeat 2-3 groups.

running

One of the easiest ways to get rid of extra pounds.Running helps to accelerate metabolism, eliminates the consequences of stress, so it is very effective in losing weight and burning excess fat.

For more effective fat burning, slow -distance slow running is suitable.Compliance with the correct steering technique will help you avoid overload and damage:

  1. We look in front of us, hold our heads straight.
  2. The shoulders are placed back and down.
  3. The press is slightly tense, ensuring the stabilization of the buttocks.
  4. The elbows are bent at an angle of 90 degrees.
  5. The foot descends smoothly: first on the heel, then roll gently over the toe.

Raising the legs

Dynamic exercise for the lower part of the Rectus abdominal muscles.It should be performed in a multi -source style: the amount of leg raising in an approach should be at least 20.

Technique:

  1. Lie again in a sports rug.
  2. Put your hands along the body.
  3. Remove the ankle together, straighten your legs and raise on the floor by 15 cm.
  4. With a rapid movement, raising the legs up (a right angle should be formed between the buttocks and the upper body).
  5. Turn your legs to its original position.
  6. Repeat the movement several times.
  7. Perform 3 series with a minimal possible break between approaches (no more than 30 seconds)

mill

Torture the body weight on the left foot, bend right and with the help of the press bring the knee to the stomach.

  1. Make a slight slope forward, pull your left hand up and right down.
  2. Pull your stomach.
  3. For 20 seconds, replace your hands, bending over the body - Get right hand upAs far as you can do, be on one leg.The task is not to fall from an unstable position.The "mill" can be performed in slow motion.
  4. Repeat with the second leg.

Berry exercises and hips

Lunches forward

Excellent exercise for strengthening the buttocks of the buttocks muscle and buttocks.Made equally.Put your legs slightly.We take a step forward, bend your leg at a proper angle and slowly sit on it.We directly point the foot located behind the foot and approach the floor, leaning on the toe.Hold your back evenly, the shoulders are run.We climb with accents on the legs of the legs exposed forward.We perform the exercise about ten times two to three approaches.

The special bridge

Exercise is in isolation works gluteal muscles and visually removes "fifth point".

  1. We lie freely, hands along the body, shoulder legs -mirites away.
  2. We bend our knees at a right angle and remove the buttocks from the floor, leaning on the foot.In this case, a half -time is formed.
  3. Under the feet you can set height to increase the load on the gluteal muscles.
  4. We delay in this position for a few seconds.
  5. We descend to the floor.

Happy legs back

Technique:

The fact that you put all your weight on your hands and knees means that your buttocks should do all the work to raise your feet.This is an insulation exercise that will be very effectively aimed at your ass!

Exercises on the sides

Raising the legs lying on the side

  1. To perform the first exercise for the parties, lie on the floor.
  2. Turn on the right side and lift the body, bending the right elbow and fixing the palms on the floor.
  3. Tighten the press and pull the straight legs from the floor.
  4. A little wake up in this position.In inspiration, lower them down and relax.Do not fill the body, hold it evenly.
  5. Complete an approach of 30 repetitions.
  6. After that, turn on the left side and repeat the movement.

Distribution of walking spine

One of the most effective exercises to remove the sides is the abduction of the feet.

  1. Stand sideways on the wall and bend it with one hand.
  2. Bend the second on the elbow and place it on the waist.
  3. In extraction, take the foot up and in inspiration, return to the starting position.
  4. Repeat 30 times and change your leg.

Footing

Squat "plie"

He studies the leg muscles well with an accent on the inner surface of the thigh.This area needs good load, as it usually occurs slightly involved in everyday life.In this part of the thigh, the subcutaneous fat fiber usually develops, which can be difficult to cope with.

  1. We perform meetings with a straight back.The hands lie parallel to the floor.The legs are wider than the shoulders, the socks are slightly externally placed.
  2. We do not fully make the meeting - while the knees do not go beyond socks.The rhythm is slow, the spirit is free.
  3. We start with ten repetitions.For an advanced level, we perform twenty exercises, with two or three repetitions.
  4. Between the approaches, rest for thirty seconds.

Exercise "Chairman"

A common exercise that gives a good load across the muscles.Burn calories perfectly.

  1. Standing with your back on the wall, we pull it out of it half -step and start to dive slowly, as if you were sitting in a chair.
  2. At the hip and knee joints, we repeat the turn of the excrement structure.
  3. Hold the position for thirty seconds.
  4. We rise and relieve tension from the muscles, shaking well with feet and brushes.
  5. We make three approaches.

Wrist

Pushing your knees

Included - delta, triceps and large chest muscles.Knew push is a slight version of the floor push.It is recommended to perform to strengthen the muscles with the subsequent passage of push from the floor.You should try in every lesson, fixing your legs, pushing your knees a little further.The location of the hands when pushing the push can be common and narrow.

  1. We rest on our knees and hands located in the width of the shoulder, on the floor;
  2. We raise our feet and cross;
  3. Push -s, arranging your hands on the elbows;
  4. The movements are smooth and pleasant.This rhythm contributes to good muscle development.

With a narrow hand placement

By applying a narrow hand placement, you can increase the load on the triceps.We perform the exercise the same way as in the first version, but we put our hands slightly more than the shoulders.You can also perform push from the wall or bench.For beginners - from five to ten vacations.

Fighting hands with dumbbells

Exercise of biceps.You can use several options for performing the exercise.When using small weights and a large number of approaches, it perfectly removes fat from hand and shoulders.

Simultaneously

  1. Standing as well as sitting, leaning on the back.This makes it possible to load better muscle, as the power of inertia when lifting dumbbells will not work;
  2. We take dumbbells and begin to bend our hands to the elbows, moving the shell on the shoulder.

In the alternative version, you can use a large weight, as the muscles of one hand can rest.

Waist

bike

  1. Lie on the floor.
  2. The fingers of the back of the head (do not tighten your fingers), the elbows run forward.The legs are extended.
  3. At the same time, bend the right knee to the chest and stretch on it with your left elbow, straining the oblique abdominal muscles.
  4. Change the sides immediately: bend the left foot and stretch the right elbow.
  5. Repeat 40 times (20 each in each direction).3-4 access to a 30-second interval.

V-S-scrolling.

  1. Lie on the floor, stretch your arms behind your head, your feet are extended.
  2. At the same time, raise the right legs from the floor up and stretch with your arms straight on your fingers, raising your back from the floor.The body seems to form the letter V.
  3. Slightly "round up" the bottom of the back as it moves up and down.
  4. Repeat 20 times.3-4 access to a 30-second interval.

Breast

By squeezing the palms

Exercise helps to strengthen the bust muscles.We focus on muscle contraction.

  1. Slowly squeeze the palms of the hands placed in front of the chest.The fingers run strictly up.
  2. In the maximum effort we continue to continue for a few seconds and gradually remove our palms.You can visually determine the benefits of the exercise performed - to the maximum palm compression, the bust rises slightly.
  3. We repeat seven times.

slough

Burpa is an exercise that can replace all training, as it is a minimal gymnastics complex.Contributes to calorie burning - number one movement for those who want to lose extra pounds.It can be included in both the complex for the chest muscles, and perform it independently.This movement operates all muscle groups, so compared to a mini -seizer.It contributes particularly to the loss of weight of buttocks, chest and abdomen.

  1. We carry out a deep gathering, rest on the floor with our palms.
  2. We lie down and push up from the floor.
  3. We go back to the meeting, dance up, raising our hands up and clashes again.

These elements constitute a single exercise, which must be repeated in twenty seconds, then you can take a break for some results and repeat several times more.The number of repetitions depends on physical exercise and age.

Breathing exercises for losing weight

Bodyflex

Respiratory gymnastics for weight loss bodyflex was developed by groire chauders.Proper breathing exercises are combined with moderate physical exercises.All tasks are performed at a moderate pace.Significantly waist, get rid of the sides of the sagging and tighten the buttocks will help the other body of the body:

  1. Lion stand evenly, spread your legs along the shoulder level.Hands turn into hips.Make a deep noisy breath, gaining most of the air through the stomach.Hold the oxygen for 2-3 seconds, then release the lungs, drawing the press.At the time of extraction, squeeze your tongue tightly with your lips.
  2. Side extension.The starting position is similar to the "lion".Without torn your right foot from the floor, in inspiration, smoothly transfer the body weight to the knee, resting on it with elbow.Pull your right hand up, get the left on the side.Fix the position in exactly as much time as you can spend without another breath.Extraction, return to the beginning.Make 4 repetitions for each leg.
  3. Press Take the position - lying on your back.Bend your knees, pressing the heels of the toes to the carpet.Raise your hands up.Inhaling the air, lift the shoulders up, stretching the wings on the ceiling.Relax in extraction.Repeat 3-4.

Vacuum

There is also a physical exercise and respiratory.Despite the obvious simplicity, it varies in a complex execution technique, but with perseverance and patience, everyone can possess it.In terms of effectiveness, it is not inferior to the ribbon and winding.Equally equally suitable for men and women.Anyone who dreams of a slim figure should include it in their training plan.

  1. Deep and slow breath through the nose.
  2. Hold your breath for a few seconds.Feel the tension of the abdominal muscles.
  3. A strong, energetic, but the same deep out of the mouth, to completely destroy the lungs from the air.

Useful tips and rules for performing exercises

  • Each class requires get hot.This will allow the preparation of muscles, ligaments and joints, their heating, which minimizes the possibility of damage.
  • The training should be intense, but still in a fairly gentle way.
  • Minimum divisions between approaches are 30 seconds. But not to abandon the holidays, this will only lead to a quick (physical, moral) job, which will bring stagnation in training or in general their complete conclusion.
  • Among the exercises you need to drink water but a little -A or two sips will be enough.Water will speed up metabolism, and therefore fat burning as well.
  • Correct implementation technique - the key to success.If you do not respect this rule, exercises will not bring benefits, but they can also be harmful - lead to damage.
  • They will not yield the results of the exercise, if you eat anything at once, without any system and in unreasonable quantities.Adjust the menu and diet It is necessary, bringing it closer to the option recommended by foods.
  • Training should be one hour after eating.After completing the classes, it is not worth eating the next 2 hours, because the process of fat burning is still in the body.Violation of this rule will not allow you to lose weight quickly.
  • whether Add more dancing, jogging or swimming in exercise, this will help to accelerate the weight loss process significantly.

conclusions

The combination of these 20 weight loss exercises and respect for their implementation tips, you will quickly get rid of extra pound, restore a beautiful figure and correct your health.