Exercise for effective weight loss should be more moderate than serious sports.Sold and long -term energy costs will encourage the other process - fat storage.Therefore, do not burden yourself physically - this can increase appetite, leading to extra pounds!We are not to set records.
Physical training exercises are part of a general weight loss plan.They must “burn” fat and anything else.For this purpose, other simple training is running easily, walking fast, walking fast.If you have the opportunity to visit the pool, make sure you use it.You should swim quietly, preferably 45-60 minutes, less.The water is colder than the body and has a high heat capacity, which means that additional energy consumption is needed for heat.
Do a series of exercises systematically every day.Your classes should be regular, at least 5 times a week, living up to an hour.You can not only then rely on a good result: the body gets “burning” fat systematically and efficiently, like a fire box.Do not forget about water procedures after body.
Note that the fat starts at “burn” only 15-20 minutes after the start of movement.Firstly, glucose energy and glycogen.Their elimination also benefits, but it does not reduce the weight.The heat then expands through the body gradually.This shows fat use as a fuel.Therefore, classes should last at least three -quarters to ensure the essential weight loss.
If it is difficult for you to do this regularly, the reasons for this are probably psychological.To eliminate them and cope with pleasure.
Set of exercises
Before each lesson, it is recommended to walk or run on the spot for a few minutes as a hot TEP.And you can repeat physical exercises for better weight loss several times during the day.
1st exercise, for hands and shoulder girdle
Rise up.Raise in front of you and through the sides, 10-20 times.The task is, although it is simple in execution, the shoulder girdle is weighted.
2nd exercise
Tilt forward10-15 times.Try to find your head.Here, a burden on the bottom muscles of the back and stretching the body surface.
3rd exercise
Slopes in different directions10 N -hour.They contribute to the creation of beautiful waist, because they load oblique muscles of the stomach, backwards and buttocks.
4th exercise
Squats- Useful and effective exercises.They lie legs and buttocks.Squat for each approach 10-20 times.You can also increase the load if you jump light at the upper point or take a load.
5th exercise
TwinsThey help to improve joint mobility and improve the shape of the feet and buttocks.Machs must be done forward, back and on the sides 10-20 times from the fixed position.
6th exercise
Half-Saharan.It is made lying on the stomach, and the hands are extended along the body.Raise each leg up 10-15 times and arrange for 3-5 seconds.It adds well fat from the buttocks well and supports the muscles of the press and the lower back.
7th exercise
Cobra.Lie on the stomach, bending your hands at the angles.The forehead and the palms are on the floor.When taking breath, reduce the spinal muscles and lean back.Return to the initial position of the exhale.It is made 2-3 times.It improves posture, strengthens the back, it improves spinal flexibility.
8th exercise
To raise straight legs10-15 times.They are made lying with their backs on the floor, the hands are extended along the body.Raise your feet slowly, and when you lower, try not to touch the floor with your feet.Good burden on the lower part of the stomach.
9th exercise to lose weight the abdomen
Raising the body10-15 times.The initial position is similar to the front position, but the hands are behind the head.Raise the body on the exhaust, reduce it on inhalation.This burden strengthens the upper abdominal muscles.
10th exercise
Pelvis to the sides.It is made 5-8 times in each direction with bent legs.Take the position lying on your back, the hands behind your head.Bend your knees and take the pelvis gradually in different directions.At the same time, the oblique and rectus abdominal muscles are strengthened.
Repeat this set of exercises to accelerate weight loss every day and get coherence!