You can get rid of excess weight and put your figure so that only if you combine a diet with physical exercise. Recently, many people's lifestyle has left the best: the abundance of fatty and high -calorie foods, a sedentary lifestyle, a minimum of activity, lack of oxygen. All of these factors adversely affect health, lead to weight gain and the emergence of all types of diseases. Doctors strongly recommend at least half an hour to devote daily sports. This will have a beneficial effect on both the general state of the body and the appearance. Let's find out which exercises are effective for losing weight.
Basic Complex of Effective Exercises
It is not necessary to buy expensive reconciliation at a fitness club or a gym. It is quite possible to get home, the main condition is the regularity of training. Those who had never played sports before they begin with basic exercises. They are not complicated in execution, but, however, will be able to prepare the body for more serious training. Beginners should start from 20-25 minutes, gradually increasing the time. To avoid injuries and sprains, effective weight loss exercises are performed slowly, without joking. It is best not to use the weightlifters yet, or get dumbbells weighing no more than 1 kilo.
You need to start any training with a warm finish. You can simply dance in funny music, cook the shoulder belt, make swinging on the sides and light meetings. Five minutes of active movement will help prepare muscles for further work.
Simple but very effective exercises for losing weight at home should be performed 16-24 times in 2-3 approaches.
Squats.The legs are wide shoulder away, the legs look straight. By collecting, make sure the knee does not go beyond the toe while the pelvis is far away.
Thresholds.From the position of the stand, alternately with the right and left legs, step forward as the knee is bending at a right angle.
PlaqueStaying is wide, socks look in different directions, you have to collect as low as possible. The inner surface of the thigh is strained, as well as the buttocks of the buttocks.
The straight hands lie on the sides, the palms look on the floor. With an attempt to move, as if the palms are hit on the surface of the water. At the same time, do not bend your hands or below.
Exercise for the press.Lying on the back, legs bent and stand on the floor, hands behind the head. In extracting, raise the issue, lower it. Do not press the chin on the neck.
Complete training with extension. Sit on the floor, spread your wide legs. Gently extend the body first on the right foot, then on the left, then stretch your hands forward and reached for your hands.
Effective Exercises for Losing Weight of the Abdominal
Press exercises should not be performed on a good stomach. Make sure you breathe correctly - the extraction is always done in the effort. In order for the stomach to become flat, it is necessary to pump the upper, lower press muscles and not forget the oblique muscles. All the most effective exercises for loss of abdominal weight are performed 20-25 times in three approaches.
Lying on the floor, on the back, legs bent on the knees, hands behind the head. In drawing up the raising of the issue, but not completely, but only by tearing the shoulder blades from the floor.
The same position as in the previous exercise. Raising the issue, reach the left foot with our right hand, with the left hand - behind the right. The oblique muscles work here, and the upper press is involved.
A very effective exercise in the lower press is to raise straight legs. If when you grow it it is to break off the floor, you can put your hands under the buttocks. Complicated option - lowering your feet, do not touch the floor with them.
The legs are raised and look at the ceiling. In extracting, pushing them up, we try to pull their socks over ourselves. The lower part of the press is strained.
The case lies completely on the floor. We try to lift the top of the body immediately and remove the right legs from the floor.
Sitting on the floor, the legs are bent on the knees. We are trying to reject the issue as much as possible, while the whole press is completely strained - both upper and lower. We go back to the starting position.
Effective exercises for losing weight sides
Often women suffer from fat deposition exactly in the field of sides. There are ugly rollers that cannot be deleted. Effective weight loss exercises and diet will help make the waist line elegant and remove unnecessary fat. To do this, you need at least 2 kg each and fitball. The more repetition, the better.
The position is standing, the wide shoulder legs away, the hands behind the head, the elbows look in different directions. We turn the body first to the right side, then to the left.
In each hand in the dumbbell. We perform the tendencies first to the right, then to the left.
Dumbes lie on their shoulders, hold them with our own hands. With the right elbow we try to reach the left side as much as possible, the left - to the right.
A dumbbell is caught with two straight hands over the head. In extracting with the same straight hands, the slope to the right, inhale - the starting position, the extraction - the slope to the left.
With straight arms lying forward, we hold fitball. We perform winding in one and the other.
Fitball must be lean against the wall, extending on one side of one side so that the legs rest against the wall. Hands bent at the elbows behind the head. We raise the case, while the entire side surface is strained. Repeat the same side.
Effective Weight Loss Exercises
To get rid of the fat deposits in the foot and make them attractive and money, you need to work hard. Do not regret yourself, performing effective weight loss exercises because the end justifies the means. The best option would be a combination of aerobic loads with strength training. To strengthen the leg muscles and achieve their weight loss, you cannot start classes on an empty stomach. After a few hours, eat food with protein or fruit salad.
The best and most effective exercise is meetings. The lower the pelvis falls, while maintaining a right angle on the knees, the better the buttocks of the buttocks will work.
Lunch front, back, right, left. We make sure the knees do not go beyond the toe.
The legs are in the shoulder width away, climbing the socks, tearing the heel from the floor. The calf muscles work in this exercise.
Gemini Straight back legs. You can perform this exercise, or you may even have elbows and knees on the floor.
Gemini on the sides. Also, the exercise is performed both in the leg and in the position of the knee elbow. In the latter case, it is necessary to ensure that the body does not deviate to the sides, and the foot, which is performed by oscillations, was always straight.
Lying on the back, legs bent on the knees. In extraction, the pelvis rises up, the heels do not detach from the floor. In inspiration, we fall in the starting position.
Effective exercises for losing weight in weight
In women, excess fat is often deposited in women. This is due to the physiological characteristics as well as a sedentary lifestyle. To make the hips scarce and appropriate, you need a set of exercises aimed at losing the lower body weight. As always, perform effective weight loss exercises and hips 15-20 times in 2-3 approaches.
Close a dumbbell below the knee. The right leg bent by dumbbell to meet the oscillations above, make swing 20 times, then repeat the same with the left foot.
Standing, place one foot on the toe, perform the meeting, while the pelvis lies behind. Change your leg.
Lying on the right side, swing with a straight left leg, repeat on the left side with the right foot.
Lying in the stomach, hands under the chin. In extracting, raise straight legs, strain the buttocks and hips, lower it to the floor.
Lying on your back, straight legs look at the ceiling. We dilute as much as possible in drowning, in extraction we reduce again. The inner and outer surface of the thigh works.
Lying on the back, legs bent on the knees and stand on the floor. We raise the pelvis and reduce our knees together, in diluted wearing our knees, lower the pelvis to the floor.
Effective Weight Loss Exercises
Very often, women ignore their pen, and the muscles on them become soft and loose over time. Especially those who have the first to become fat and shoulders suffer. But a series of exercises in the wrist muscles will help them lose weight in order to wear t -shirts and sundresses. Effective exercises for loss of wrist weight are performed at least 2 kg each.
Standing, shoulder legs -distant mirror, hands are straight and look on the floor. Raise your right and left hands forward.
The other exercise is similar to the first, but only you have to raise both hands with dumbbells caught in them.
Breeding the right wings on the sides. We do this in the extraction, our hands are slightly bent in the elbows.
Exercise of biceps. The elbows are crushed at the bottom of the back, the palms look out. It is better to get a heavier weight for this exercise. We raise our hands on the shoulders as we press the elbows in the body, in the extraction we turn our hands into its original position.
Exercise triceps, which is best done with more severe dumbbells. Hands behind the head and bent on the elbows while they hold dumbbells. In extraction, raise your hands up, but the elbows should be crushed in the ears. In inspiration, we lower our hands down.
There is no better weight loss exercise than push. It can be performed, kneeling, elbows look at the sides. We lower the body as low as possible on the floor as possible, while the back muscles, arms, shoulders and press are tense. We get up to the starting position. After a few approaches, you definitely need to pull your arms and back.
Tips and recommendations
To achieve the desired success, you must regularly perform an effective set of weight loss exercises. Energy training should be alternated with aerobic loads and cardio. Running, fast walking, active dances, cycling, swimming will not bring less benefit than burden exercises. After strength training, the muscles should be reset for at least one day, so do not arrange a strength training for a few days.
If the training takes place at home, it is necessary for the room to be well ventilated. Fresh air is needed when playing sports. It will have no effect if you do not do it regularly and not systematically. You need to configure yourself for a long job, and if at first there is a desire to pass training, lie on the sofa or eat the cake with cream, then muscles will be taught constantly load, and effective weight loss exercises will only bring positive emotions.
Training should start with a warm job. 5-10 minutes of aerobic load will heat the muscles, which will avoid stretching and allow the muscles to function more efficiently. In the end, you have to reach and rest.
Don't forget about the right food. Together, effective physical exercise for weight loss and a balanced diet will help lose weight faster and more efficient. It is impossible to abandon the food, severely limit calorie intake. It will be enough to refuse baking, sweets, greasy and fried dishes and quick cooking products. Those who are actively involved in sports in the diet are essential for protein so that the body does not get it from muscle tissue. You should also include cereals cooked in water, vegetables, seasonal fruit in the diet. And we must not forget the pure drinking water.
Regularly training and observing a healthy diet, very quickly reflection in the mirror will be pleasantly surprised.
