Exercise for effective weight loss should be more moderate than serious sports.Too much intensive and long-term energy costs will encourage the opposite process - storage of fat.Therefore, do not be excessively burdened physically - this can cause an appetite to increase, which leads to a set of extra pounds!We can't set records.
Physical training exercises are part of the general weight loss plan.They have to "burn" fats and nothing more.To this end, simply running, fast walking, the other simple training is suitable.If you have the opportunity to visit the pool, be sure to use it.You should swim calmly, preferably 45-60 minutes, no less.The water is colder than the body and has great thermal ability, which means that additional energy consumption is required for heating.
Execute a set of exercises every day.Your classes should be regular, at least 5 times a week, lasts up to an hour.Only then can you count on a good result: the body gets used to systematically and effectively "burnout" fat, like a firebox.Don't forget about water procedures after physical education.
Keep in mind that fat actually begins to "burn" only 15-20 minutes after the start of movement.First of all, the energy of glucose and glycogen.Their destruction also uses, but does not reduce weight.Then warmth is gradually spreading through the body.This indicates the beginning of the use of fat as a fuel.Therefore, classes should last at least three-quarters of an hour to ensure the necessary weight loss.
If it is difficult for you to force yourself to do this regularly, then the reasons are most likely psychologically.To eliminate them and include them.
A set of exercises
Before each lesson, it is recommended to walk or run on the spot a few minutes like warming up.And you can repeat physical exercise for better weight loss more than once.
1. Exercise, for arm and shoulders
Get up.Raise in front of you and through the sides, 10-20 times.The task, although simple in execution, loads the shoulder belt.
2. Exercise
Slope forward10-15 times.Try to get to your head.Here is the load of the bottom of the back and stretching on the back surface of the body.
3. Exercise
Slopes in different directions10 times.They contribute to the formation of a beautiful waist, because they load hair muscles of the abdomen, back and buttocks.
Fourth workout
Squats- useful and efficient exercises.They hit their legs and buttocks.Squats for each approach 10-20 times.You can additionally increase load if it jumps slightly on the top point or make load.
5. Exercise
TwinsThey help improve community mobility and contribute to improving the forms of legs and buttocks.Machs must be made forward, forward, forward and on sides 10-20 times from standing position.
6. Exercise
Semi-Sarancha.It is performed lying on the stomach, with hands that stretch along the body.Lift each leg up 10-15 times and repair 3-5 seconds.It removes excess fat from the buttocks well and supports the print muscle tone and the lower back.
7. Exercise
Cobra.Lie on your stomach, bend your hands on your elbows.The forehead and palms are on the floor.When you inhale, tighten the spinal muscles and lean back.Return to the starting position on the exhale.Performed 2-3 times.Improves holding, stronger back, improves spine flexibility.
8. Exercise
Raising flat legs10-15 times.They are performed by lying back on the floor, hands extend along the body.Slowly raise your legs, and when descending, try not to touch under your feet.Good load on the lower abdomen.
9. Exercise for loss of kilogram of abdomen
Rising body10-15 times.The starting position is similar to the previous, but the hands are behind the head.Raise the body to exhale, lower it to inhalation.This load strengthens upper abdomen muscles.
10. Exercise
Pelvis to side.It is performed 5-8 times in each direction with folded legs.Take the position of lying on your back, your hands behind your head.Bend your knees and lift the bowl alternating in different directions.The hair and rectus abdominal muscles are also reinforced.
Execute this set of weight loss exercises every day and gain harmony!