Weight loss exercises

It is nice to be the owner of a slender and toned body.Many people strive for this, but reality is often far from desires.A unbalanced diet, a sedentary lifestyle, with a child, stressful situations - all this and much more in time leads to a series of excess weight, which is not so easy to deal with.

Seeing a disappointing figure on the scale, many do not want to endure such a state of affairs.The search for the best ways begins to get rid of the hated fat deposits, which not only violate the appearance, but also negatively affect the work of important organs.Of course, you can try sitting on a diet, but for the result to satisfy many years, we need weight loss exercises.

Causes of excess fat

Do you suffer from overweight and are you going to engage in physical effort?Initially, it is necessary to identify the causes of fat deposits:

• Dependence on social food.It occurs due to the active propaganda of harmful food, various snacks in the common company.The negative effect has improved by the use of products with a "scarce" composition, which are easily and completely absorbed by the body, without satisfying any obstacles on their path.
• Hormonal disorders.The fruits in the production of hormones are often led to a deceleration of the metabolism and therefore to overweight.Understanding that hormonal background is violated is very easy: the body constantly feels hungry of thirst, depression, dry mucous membranes or fatigue.
• Interruption of the gastrointestinal tract.Adipose tissue is an ideal place for preserving and accumulating toxins.They are formed due to violations in the digestive tract.The harmful substances accumulated gradually lead to obesity, diabetes and other unpleasant diseases.
• Psychosocial factors.Stressful situations, sadness, anger, boredom and other emotional factors are the cause of excessive food, which inevitably leads to the accumulation of fat in the most inaccessible places.Very often, moral shocks are jammed with chocolate and other products with fast carbohydrates, so the arrow of the scales moves very quickly towards the increase.
• A sedentary lifestyle.Most modern people got stuck in the office.The lack of motor activity due to constant work to the computer, travel in public transport, a constant vision of TV leads to insufficient energy consumption.Over time, it accumulates, transforming in the form of fat deposits.The people who previously have practically practically practiced sports are particularly focused 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 the doctors understood this, it was discovered that relatives also had obesity.It turns out that completeness is often the genes inherited from older generations.
• Toxic load.Intoxication is another common cause of fat deposits.The overload of the liver with harmful substances over time leads to violations at the sugar level, a deficiency of many essential acids and a decrease in the metabolic rate.The body is clogged due to improper nutrition, the use of products, which contain "chemistry", GMO, etc.
• Insulin imbalance.Violations in the development of such an important hormone often lead to a rapid series of extra kilos.If the insulin level is reduced, the incoming sugars cease to be absorbed by the body and begin to be deposited on the walls of the blood vessels in the form of plaques.

Which sets of exercises for rapid weight loss are suitable for you

What to choose to get a greater effect?The fat combustion process requires a serious approach.The selected training must correspond to the level of losing weight preparation, to be aimed at solving specific problems.If it is necessary to remove fat from the sides and the abdomen, it is not necessary to focus your attention only on these problematic areas.

An effective and lasting 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 a correction.It is strictly forbidden to be zealous with physical effort.Therefore, not only can you discourage your desire in principle to engage in yourself, but also earn health problems.The best series of exercises for modern girls:

• Modeling.For an emergency to get rid of unnecessary kilograms, these workouts are perfect.They include aerobics in combination with dance movements, which consequently allow you to get rid of excess weight.The modeling is suitable only for energetic women, configured for a quick result and ready to constantly work for this.
• Pilates.This complex is considered the safest. Suitable for absolutely everyone, as it involves training at a slow and pleasant pace.Each movement is elongated for maximum muscle development.Pilates' action aims to work with a print, small pelvis, back.Above all, these workouts are suitable for young mothers and pregnant girls.
• Fitball.Original technique with large balls.With its help, a quite large quantity of kilograms, strengthening the muscles of the whole body, can be fun and fervently.
• Belly dance.Do you love oriental reasons and do you really want to lose weight?This complex is more suitable.By attending dance lessons, you will return to your body past grace and harmony in the shortest possible time.In this case, the load is aimed at the press area, so the good life is guaranteed.

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

Slimming exercises at home

The work on the figure of the house is an excellent and convenient alternative to professional training courses with a specialist.There are an incredible number number of exercises that help to obtain the best results.First you need to fulfill several simple rules:

• We start working on the transformation by organizing self -discipline, a clear setting of objective and good mood.
• Let's make a program of lessons: you need to conduct at least 3-4 training per week.
• We train strictly at certain hours.This is better done from 11 to 13 hours for lunch and in the afternoon - from 17 to 19 hours.
• Let's work on empty stomach.It should be eaten 2 hours before sport at home.
• Only regular points exercises are truly effective.More often and more stable, the better and brighter the result is.
• You really have to want to lose weight by configuring yourself correctly.Lessons "through strength" will not lead to the desired effect.
• In the process of execution of the exercises, it is not recommended to stop for "rest".We perform all the complexes without hitches, without stopping.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 heat

Before performing a complete set of exercises for different muscle groups, it is necessary to "warm up", prepare your body for domestic training.It is not worth neglecting the heating, otherwise it is possible to obtain various injuries.The approximate set of shares is performed as follows (let's start with the top):

• Preparing for the execution: we become straight, shoulder for distance legs, the hands are on the belt.We make smooth turns 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 start capturing each one in turn, as far as possible.
• We fix our hands in the "castle" and keep at the chest level.The case moves to one and the other.We are straight, the lower part of the body remains motionless.
• Let's put a hand in life, the second - get up.We inclinations, extending the raised limb together with the body.So let's change our hands and start again.
• We inclinations of the upper part of the body, reaching the floor.We are fixed in the "collected" for several seconds.
• We become equal.We completely rely on only one foot and keep the second at the tip.We rotate with a sock in a circle.So we change the leg and repeat again.
• We become straight, with a deep breath that we stretch our hands over our heads and stop on the socks.We go down to the epilation.

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

Exercise for weight loss of the legs

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

• Twins on the sides.We rest against the wall and go up on the socks.First of all, it raises the left, then the right leg and starts "waving" on the side, keeping a couple of seconds in the raised position.Likewise, the exercise of "Twist Back" is done.
• Lift your legs upwards.We lie down, leaning on the knees and elbows, we look at the floor.Attract the left leg, pull the sock and try to lift how high above the surface.We induce, adjust it for a couple of seconds and go back to the starting position.By analogy, we repeat for the right leg.
• Lifting the pelvis.We sit on the edge of the chair, leaning our hands on the seat and we start sinking.We do it in such a way that the shoulder blades are on the surface and the bottom of the body is in limbo.The corner when bending the knees should be 90 degrees.We try to sink as low as possible.So get up without hitches, let's go back to the starting position.
• Teams with emphasis on the wall.We rest with our shoulders on the surface, put our legs at a slight distance from each other.Sink slowly until you reach the parallel with the floor.Squat, constantly touching the wall.
• Increase in the body with wiring legs.We take a horizontal position on the gym carpet, straightened our legs and rest against the wall.Deliver your hands over your head.We expose and lift the case, trying to touch the walls.The legs are divorced in opposite directions.
• Inclination of the case back from the knees.We kneel, stretch our hands forward, hold our back as directly as possible.Take the upper part of the upper part of the body without bending in the lower back.

Press exercises

Having decided to transform her body, every girl or man must absolutely pay attention to the stomach.The study of the press in this case is very important:

• Lateral twist.We lie on the back, put our hands behind the head, bend our legs on the knees and rest our feet on the floor.We lift the case, tilting it in different directions.We try to reach the knee which is the opposite possible.
• Normal twisting.The movement is performed similarly to the side, but it is not necessary to take shifts."Twist" strictly forward.
• Planck.Let's go to the gym carpet.We rest on the floor with our hands and socks and lift, holding the body exactly, without any detour.We keep in this position from 30 seconds to 2 minutes, depending on the preparation.If it is difficult to stay immediately in the bar, you can make a simplified option, for example, with an elbow on the elbow or overweight on the knees.
• Planck on the side.Let's take the lateral position lying.We wait with emphasis on a completely straight hand.We keep our legs united, raise the hips.We keep the accepted position possible.
• "Flippers".Let's take a horizontal position.The legs lie evenly, the hands are straightened along the body.We lift each leg separately, simultaneously with a slight lifting of the custody.It is important not to bend your back in the lumbar region and do not make sudden movements.
• Balance.Let's start the exercise, sitting on the buttocks.Raise your legs straightened over the surface, stretch your hands in front of you.We are fixed in the position received within 20 seconds, we are not in a hurry and we try to breathe evenly.
• "Climber".We enter the bar on the straight hands.We follow the posture, the stomach is pulled, the gaze is direct straight.We exhale and pull the right leg on the chest.With an inhalation, let's go back to the starting position.

Exercises for chest and hands

Any girl dreams of beautiful hands and a breast in shape.The following exercises will help achieve perfection:

• Bear from the wall.We rely on the wall with our hands, we put them slightly wider than the shoulders, the legs are straight, close to each other.Move the body weight on the socks and we start to push.The rear/neck should remain straight and immobile.Only the hands work.
• Raise your hands with weighting.Let's take the position of lying down, lie on the back.Let's take small dumbbells.Raise/lower your hands alternately.We move with the rhythm of breathing.
• The bench is in French.Let's take the position of standing.We take a handlebar in our hands and with the rise we start starting behind the head.
• Standing your hands standing.We become in the position of falling on any leg.We rely on the knee with the elbow and take the handlebar with the second hand, lift it, then we lower it and bring to the knee.When we lift the inventory of the shoulder blades, we reduce each other as much as possible.
• Dear lie.We lie on the back, mark on the knees and click on the foot on the surface.Raise the pelvic part, bend your hands at an angle of 90 degrees without separating the biceps from the floor.Exhale, pull on the handlebar.Having breathed, we lower the inventory to the starting position.
• Sorvi bend to the elbows of the hands standing.We distribute the legs shortly from each other, the gaze is directed forward.The hands with dumbbells bend and reduce to the chest level.Scribblely, slowly, lift them up to the maximum.We also slowly slow down.
• Stretch to the triceps.We lead our hands behind the back and cross the "castle".We stretch the right from the bottom and the left is from above.We stretch in the resulting position at most and fixed for five seconds.Let's change the location and repeat again.

Cardiocations for the home

Cardio 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 it is necessary to do a special emphasis.The most effective cardio training:

• Walk for weight loss.At first glance, it may seem that it is quite simple and it is unlikely that it gives the desired effect.In fact, walking is the best way to quickly burn fat in the abdomen and hips.If you adhere to a correct diet and regularly walks with a pleasant step, your weight will move quickly.This exercise, despite simplicity, helps to "accelerate" the metabolism.
• Race.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 running, but in vain.It is this training that will make you significantly advance on the road to a slender and mounted body.
• Cycling.If you don't like running, try to train using a bicycle.This is not only a success to get rid of extra kilos, but also of great pleasure from the process.
• I swim.This type of cardio training helps to lose weight, return the tone to the muscles and improve the body.To obtain a quick result, you need to swim as quickly as possible.Enough to start 1-2 weekly lessons.

Benefits of the execution of exercises

When you need to get rid of extra kilos, a balanced diet is not enough.A series of exercises compiled with competence allows you to obtain the desired result as soon as possible: throw away the weight and tighten the body.The main advantages of training:

• The bigger the muscle mass, the faster is the metabolism.The muscles are one of the main factors of the correct and uninterrupted work of the metabolism of any person.They are the ones who spend the main percentage of energy from food, especially compared to adipose tissue.1 kilogram of muscle fibers consumes 15 calories per day and the same amount of fat is only 5. The difference is colossal.
• Improve the quality of the body.Perform exercises, you will always have a tonic body.Visual thinness is not always aesthetic.Elasticity is what can be achieved by stubborn formation.It is recommended to use at least one minimum inventory, for example handlebars or weighting agents during them.The results are not measured by numbers on the scale, but by the relationship between fats and muscles.
• Long conservation of the result.By also performing minimum exercises, the losing weight works for the future.Even if you stop training temporarily, the muscles will operate 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.After doing some exercises, you will quickly notice how the body will be full of energy, vigor and incredible spirit.
• General healing of the body.Physical activity positively affects the work of all internal organs.The risk of oncological diseases, disorders associated with the work of the gastrointestinal tract, the cardiovascular system is reduced.Immunity increases: a person is much less sick of 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" from the problematic areas gradually disappears.

To "build" a beautiful body, you must be prepared morally and physically for a complex and long term work.But its result will certainly be please and the figure will quickly acquire pleasant folds.