Exercise for weight loss

It's good to be a slim, fast body owner.Many people try to do this, but reality is often far from desire.Unbalanced diets, inactive lifestyle, which carry children, stress situations - all of these and more lead to a set of overweight, which is not so easy to overcome.

Looking at the frustrating scale, many do not want to be patient with such a situation.Finding the best way to get rid of hated fat deposits begins, which not only damage the appearance, but also negatively affects the functioning of the essential organs.Of course, you can try to sit on a diet, but for years -years, we need training for weight loss.

The cause of excess fat

Suffering excess weight, and planning to engage in physical effort?Initially, it is necessary to identify the cause of the fat deposit:

• Dependence on social food.This is due to the active propaganda of harmful foods, a variety of snacks in ordinary companies.The negative effects are enhanced by the use of products with the "poor" composition, which is simple and fully absorbed by the body, without meeting any obstacles in their path.
• Hormone disorders.Fruits in hormone production often cause a decrease in metabolism, and then overweight.To understand that the background of the hormone is violated is very simple - the body is always hungry with thirst, depression, dry mucous membranes or fatigue.
• Disruption of the gastrointestinal tract.Fat tissue is an ideal place for storing and collecting toxins.They are formed due to violations in the digestive tract.The harmful substances that accumulate gradually lead to obesity, diabetes and other unpleasant diseases.
• Psychosocial factors.Stress, sadness, anger, boredom and other emotional factors are the cause of excessive eating, which inevitably leads to the accumulation of fat in the most inaccessible place.Often, moral shock is stuck with chocolate and other products with fast carbohydrates, so the scale arrow quickly moves towards improvement.
• An inactive lifestyle.Most modern people have been trapped in the office.Lack of motor activity due to continuous work on computers, travel in public transport, TV's ongoing view leads to inadequate energy consumption.Over time, it accumulates, changing in the form of fat deposits.People who have previously played sports are very suffering, and they have just stopped moving.
• Genetics.Excessive weight can occur due to genetic tendencies.There are many cases when people are full of reasons.And when doctors know this, it turns out that the relatives also have obesity.It turns out that perfection is often inherited from older generations.
• Toxic load.Drunkenness is another leading cause of fat deposits.The burden of liver with harmful substances over time leads to violations of sugar levels, lack of important acids, and decreased metabolic levels.The body is clogged due to improper nutrition, product use, containing "chemical", GMOS, etc.
• Insulin imbalance.Violations in the development of important hormones like these often lead to an additional set of additional pounds.If the level of insulin is reduced, then the sugar that comes to stop is absorbed by the body, and begins to be stored on the blood vessel wall in the form of plaques.

What set of exercises for a quick weight loss is right for you

What to choose to achieve a bigger effect?The process of fat burning requires a serious approach.The selected exercises must be in line with the level of loss of weight loss, intended to solve certain problems.If you need to remove fat from the side and stomach, you do not need to concentrate on this area.

Effective and durable results are only possible with an integrated approach.Exercises are selected for all muscle groups, but with great emphasis on the main zone that requires correction.It is strictly forbidden to be excited by physical work.Therefore, you can not only hinder the principle of engaging in yourself, but also have health problems.The best set of training for modern girls:

• Form.For emergencies to get rid of unnecessary pounds, this exercise is perfect.They include aerobics in combination with dance movements, which as a result allowing you to get rid of excess weight.The formation is only suitable for energetic women, configured for quick results and ready to work continuously for this.
• Pilates.This complex is considered the safest. Ideal for everyone, as it involves training at a slow and relaxing rate.Each movement is stretched for maximum muscle development.Pilates' actions are intended to work with newspapers, small pelvis, back.Most of these exercises are suitable for young mothers and pregnant girls.
• Fitball.The original technique uses a large ball.With its help, a large number of pounds, strengthening the whole body, can be fun and be serious.
• Stomach dance.Do you like oriental and true motifs -actually want to lose weight?This complex is best suited.Attending a dance class, you will return to your body of grace and past harmony in the shortest possible time.The burden in this case is aimed at the newspaper area, so a beautiful waist is guaranteed.

You can select both of these special complexes, and from classical training, done at home, or at a fitness center under the supervision of a coach.Smart choices and serious approaches will help not only make your numbers slimmer, but also improve well -being, mood, develop stress and durability.

Slimming training at home

Working at home figures is an excellent and affordable alternative to professional training with experts.There are some incredible sets of exercises that help achieve the best results.First you need to meet some simple rules:

• We started working on transformation by organizing self -discipline, clear goal setting and good mood.
• We create a class schedule-we need to practice at least 3-4 training a week.
• We train strictly at certain times.This is best done from 11 to 13 hours for lunch and in the afternoon - from 17 to 19 hours.
• We conduct training on an empty stomach.It should be eaten 2 hours before the sport at home.
• Only the right place training is true.More often and more stable, better and brighter.
• You really need to lose weight by configuring yourself properly.The class "through violence" will not lead to the desired effect.
• In the process of training, it is not recommended to stop to "rest".We do all the complexes smoothly, without stopping.It is allowed for 30 seconds to rest, but not more.
• We do each exercise correctly, according to the instructions, which will increase the results several times.

Right -but warm

Before doing a full set of exercises for different muscle groups, you need to "heat", preparing your body for home training.It is not worth ignoring the heating, otherwise you can get a variety of injuries.The estimated set of actions is done as follows (we start with the top):

• Ready for execution - we are straight, shoulder -width in addition, hands located on the belt.We make a smooth turn with your head in different directions.
• Shoulder movement goes up and down, as well as in a circle.
• We stretch our hands forward and start catching each of them in turn, as far as possible.
• We tie our hands on the "palace" and hold on the chest level.We move the case in one and the other.We stand upright, the lower part of the body is not moving.
• We put one hand around the waist, the second - got up.We make a tendency, stretching the members raised together with the body.Then we change our hands and start again.
• We make the upper body tendency, to the floor.We remain in "collected" for a few seconds.
• We are even.We really depend on one foot, and hold the second on the foot.We rotate with socks in a circle.Then we change our feet and repeat again.
• We become straight, with a long breath we stretch our hands over your head and stand on your socks.We went to breathe.

After swinging your body, you can start the main exercise for the desired muscle group.

Exercise to lose weight

Feet is a problem area for many women and men.Here are some exercises that will help eliminate fat and tighten the muscles:

• Twins to the side.We rest on the wall and get socks.First, lift the left, and then the right foot and begin to "wave" it to the side, holding a few seconds in the raised position.Similarly, "twist back" exercises are conducted.
• Increase your feet upward.We lie down, rest on the knees and elbows, looking at the floor.Attach the left foot, pull the socks and try to raise how tall is high on the surface.We spent a long time, fixed it for a few seconds, and returned to the starting position.By analogy, we repeat for the right foot.
• Lift the pelvis.We sat on the edge of the chair, resting our hands in the seat and began to sink.We did so that the shoulder blade was on the surface, and the lower part of the body was in the Limbo.Angle when bending the knee should be 90 degrees.We try to sink as low as possible.Then we went smoothly, back to the starting position.
• Squades with an emphasis on the wall.We rest with your back to the surface, place our feet at a small distance of each other.Slowly sink until in line with the floor is reached.Squat, always touching the wall.
• Increase the body with the wiring feet.We take a horizontal position on the gymnastics carpet, straighten the feet and rest on the wall.Our hands on your head.We breathed a sigh of relief and raised the case, trying to touch the wall.The legs are divorced in the opposite direction.
• Tilt the case returned from the knee.We knelt down, stretching our hands forward, holding your back directly.We tilt the upper body without bending in the lower back.

Press the training

After deciding to change her body, any girl or boy must pay attention to the stomach.Press Studies in this case are very important:

• The side turn.We lay on the back, placing our hands behind the head, benting our feet on the knees and resting on the floor.We raised the case, tilt it in different directions.We try to reach the opposite knees as possible.
• Normal rotation.This movement is done just like the side, but there is no need to turn."Twist" tightly forward.
• Planck.We went to the gymnastics carpet.We rest on the floor with hands and socks and rise, holding the body exactly, without any deflection.We keep this position from 30 seconds to 2 minutes, depending on the preparation.If it is difficult to stand in the bar, you can make easy choices, for example, with elbows on elbows or overweight to the knees.
• Planck on the side.We take the lateral position.We got up with an emphasis on the right hand.We held our feet together, raising our hips.We hold the accepted position.
• "Flippers".We take a horizontal position.The feet are located evenly, the hands straightened throughout the body.We raised each foot separately, simultaneously by lifting the light of the case.It is important not to bend the back in the lumbar region and not make the movement suddenly.
• Compensate.We started training, sitting on the back.Raise your leg straight on the surface, stretch our hands in front of you.We remain in the position we receive within 20 seconds, we do not rush and try to breathe evenly.
• "Climbers".We went into the bar in a straight hand.We follow the posture, the stomach is pulled, the gaze is directed straight.We exhale and pull the right foot into the chest.With inhalation, we returned to the starting position.

Exercise for chest and hands

Any beautiful dream girl and a suitable breast.The following exercises will help achieve perfection:

• Bear from the wall.We depend on the walls with our hands, putting them a little wider than the shoulders, the legs stand straight, close to each other.We moved weight to the socks and began to push.The back/neck should stay straight and not moving.Only the hand works.
• Raise your hands heavily.We take a position to lie down, lie on your back.We took a small dumbbells.Raise/lower your hands alternately.We move on with a respiratory rhythm.
• The bench newspaper in French.We took a standing position.We took a dumbbell into our hands and with the increase we started to start behind the head.
• The hands stand up.We are in a fall on any foot.We depend on the knees with your elbows, and we take the dumbbell with the second hand, lift it, then lower it and bring it to the knee.When lifting the shoulder blade inventory, we reduce each other as much as possible.
• Lying darling.We lie behind you, we rot your knees, and click on foot well to the surface.Raise the pelvis, bend our hands at 90 degrees without separating the bisp from the floor.Take a deep breath, pull the dumbbell.After breathing, we lowered the inventory to the starting position.
• Raising the bend in the elbow standing.We spread their feet at a short distance from each other, the view directed forward.Hands with dumbbells bent and reduce the chest level.Smooth, slowly, raising it to the maximum.We also slowly slowly.
• Stretch to Trisep.We lead our hands behind and cross in the "palace".We stretch the right from the bottom, and the left is from the top.We extend the resulting position to the maximum and fixed for five seconds.We change positions and repeat.

Cardiocractions for home

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

• Walking for weight loss.At first glance, it may seem relatively simple and may not have the desired effect.In fact, walking is the best way to burn fat quickly in the stomach and hips.If you adhere to proper nutrition and regularly walk with a relaxing step, your weight will move quickly.This exercise, despite its simplicity, helps "accelerate" metabolism.
• Run.This cardiopulsion has a positive effect on the work of the cardiovascular system, effectively burning fat deposits in the most inaccessible place.Many do not like to run, but in vain.It is such a exercise that will significantly advance you on your way to a slim and installed body.
• Cycling.If you don't like running, try training on a bike.This not only successfully eliminates the extra pounds, but also the pleasure of the process.
• Swim.This type of cardio exercise helps to lose weight, restores the tone to the muscles and improves the body.To achieve fast results, you need to swim as soon as possible.Enough to start class 1-2 every week.

The advantage of training doing

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

• The larger the muscle mass, the faster the metabolism.Muscles are one of the main factors of proper metabolic work and is not interrupted by any person.They are those who spend the main percentage of energy coming from food, especially compared to adipose tissue.1 kilogram of muscle fiber uses 15 calories daily, and the same amount of fat is only 5. The difference is colossal.
• Improves body quality.Doing exercises, you will always have a strong body.Visual thinning is not always aesthetic.Elasticity is what can be achieved with stubborn training.It is advisable to use at least minimum inventory, for example, dumbbells or their current bobot agent.The result is measured not by a number on a scale, but with a ratio of fat and muscle.
• Long preservation of the result.Doing minimal exercises, loss of weight works for the future.Even if you stop training temporarily, the muscles will operate on inertia for a long time, consuming large amounts of calories daily, holding the body in the desired weight.
• A great atmosphere.Sports are not only serious physical activity, but also a great atmosphere throughout the day.After doing some exercises, you will quickly see how the body will be filled with extraordinary energy, enthusiasm and spirit.
• General healing of the body.Physical activity positively affects the work of all internal organs.The risk of oncological diseases, diseases related to the work of the gastrointestinal tract, the cardiovascular system is reduced.Immunity increases - someone is less sick with colds.
• Great cosmetic effect.With physical energy, the skin gains tone, becomes more elastic, tightened.Keep in mind that the famous "orange crust" of the problem area gradually disappears.

To "build" a beautiful body, you need to be morally and physically prepared for complex and long work.But the result will be fun, and the figure will quickly get a pleasant bend.