Weight loss exercises

It is great to become the owner of a slender, toned body.Many people strive for this, but the reality is often unwanted.An unbalanced diet, a sedentary lifestyle, carrying a child, stressful situations - all this and more over time leading to an excess weight set, this is not easy to cope.

Seeing on scales a disappointing number, many people do not want to give such a situation.Finding the best ways to eliminate the hated fat mines begins, which not only ruines the appearance, but also negatively affects the work of important agencies.Of course, you can try to sit in a diet, but the result is to satisfy many years, we need to exercise to lose weight.

Causes of excess fat

Being overweight, and plans to participate in physical efforts?Initially, it is necessary to identify the causes of fat deposits:

• Dependence on social food.It occurs due to the positive propaganda of harmful foods, various snacks in the common company.The negative effect is enhanced by using products with poor components of Muslims, easily and completely absorbed by the body, without any obstacles on their way.
• Hormonal disorders.Fruit in the production of hormones is often led to reducing metabolic speed, and then is overweight.To understand that the violated hormone is very easy - the body constantly feels hungry with thirst, depression, dry mucous membranes or fatigue.
• The disruption of the digestive tract.Fatty tissue is an ideal place to store and accumulate toxins.They are formed due to violations in the digestive tract.Accumulating harmful substances gradually leading to obesity, diabetes and other uncomfortable diseases.
• Psychological factors.Stressful, sad, angry, boring situations and other emotional factors are the causes of excessive eating, which certainly leads to the accumulation of fat in places that cannot be most accessible.Typically, moral shocks are stuck with chocolate and other products with fast carbohydrates, so the arrow of scales quickly moves towards the increase.
• A sedentary lifestyle.Most modern people have been trapped in the office.The lack of engine operations due to continuous work at computers, public transportation trips, continuous TV viewing leading to insufficient energy consumption.Over time, it accumulates, changes in the form of fat deposits.Those who have previously actively played sports especially miserable, and recently stopped moving.
• Genetics.Excess weight can occur due to a genetic tendency.There are many cases when people are full of any reason.And when the doctors found this, it turned out that relatives were also obese.It indicates that the complete is usually genes that are inherited from the old generation.
• Toxic download.Toxicity is another common cause of fat deposits.Liver overload with harmful substances over time leads to violations of sugar levels, the shortage of many essential acids and reducing metabolic speed.The body is clogged due to inappropriate nutrition, the use of products, containing chemicals, GMO, etc.
• Insulin imbalance.Violation in the development of such an important hormone often leads to a fast pound.If the level of insulin is reduced, then the types of sugar will not be absorbed by the body, and begins to be deposited on the walls of the blood vessels in the form of an array.

The sets of exercises to lose weight quickly suits you

What to choose to achieve a larger effect?The process of burning fat requires serious approach.The selected training must correspond to the preparation of the weight decrease, in order to solve specific problems.If you need to remove fats from the sides and abdomen, you do not need to focus your attention in these problems.

An effective and durable results can only be with an integrated approach.The exercises are chosen for all muscle groups, but paying attention to the main areas that require adjustment.It is strictly prohibited to enthusiastically promote physical.Therefore, you can not only prevent the desire for yourself but also earn health problems.The best sets for modern girls:

• Shaping.To urgently remove unnecessary kilogam, these training courses are perfect.They include rhythmic gymnastics combined with dance movements, resulting in allowing you to get rid of excess weight.Shaping is only suitable for energy women, configured for a quick result and ready to work continuously for this.
• Pilates.This complex is considered the safest. Suitable for everyone, because it is related to training at a slow, leisurely speed.Each motion is extended for maximum muscle development.Pilates' actions are aimed at working with a press, small pelvis, returning.Almost all of these training courses are suitable for young mothers and pregnant girls.
• Ball.Original techniques use large balls.With her help, a large amount of kilogram, strengthening the muscles of the whole body, can be very happy and enthusiastic.
• Dance stomach.Do you love Eastern motifs and really want to lose weight?This complex is most suitable.Attend dance classes, you will return to your body in the past grace and harmony in the shortest possible time.Download in this case is aimed at the press area, so the beautiful waist is guaranteed.

You can choose both from these specific complexes, and from classical training, done at home or in a fitness center under the supervision of a coach.A thoughtful choice and a serious approach will help not only make your shape slimmer but also improve, mood, develop resistance and endurance.

Slimming exercises at home

Working on the number of the house is a great, affordable replacement for professional training courses with an expert.There is an incredible amount of exercises to achieve the best results.First you need to implement some simple rules:

• We started working on the conversion by organizing ourselves, a clear context of good goals and moods.
• We make a schedule of classes-it is necessary to perform at least 3-4 training courses per week.
• We strictly trained at certain hours.This is done best from 11 to 13 hours to lunch and in the afternoon - from 17 to 19 hours.
• We perform training when hungry.It should be eaten 2 hours before sports at home.
• Only spot exercises are really effective.The more often and more stable, the results are better and brighter.
• You really need to lose weight by exactly your configuration.Classes through force will not lead to the desired effect.
• In the process of performing exercises, do not stop for the rest.We perform all the smooth complexes, without stopping.It is allowed for 30 seconds for a vacation, but nothing more.
• We do each exercise as accurately as possible, according to the instructions, will improve the results many times.

True warm -up

Before performing a set of exercises for different muscle groups, you need to restart, prepare your body to practice at home.It is not worth to ignore the heat, otherwise you may be injured differently.Gathering close actions is done as follows (we start with the top part):

• Get ready to do - we become frank, legs apart, hands lying on the waist.We make smooth turning points with your head in different directions.
• The movements of shoulders up and down, as well as in a circle.
• We opened our arms forward and began to see each of them, as far as possible.
• We tie our hands to the "castle" and hold at the level of the chest.We move the case in one and that.We stand upright, the lower part of the body is still motionless.
• We put one hand on the waist, the second - lifted.We perform the tendency, prolonged expenditure increased with the body.After that, we changed the hand and started again.
• We make the tendency of the upper body, on the floor.We are fixed in the versions collected for a few seconds.
• We become even.We completely rely on one leg and hold the second leg.We rotate with a sock in a circle.After that, we changed our feet and repeated again.
• We became straightforward, on a deep breath, we reached out on your head and stood on your socks.We went down when breathing out.

There is a swaying body, you can start exercising safely for the desired muscle groups.

Exercise to lose weight

The foot is a problem for many women and even men.Here are a few exercises that will help eliminate fat and firm muscle:

• Twins on both sides.We rest on the wall and walk on socks.First, lift the left, and then the right leg and start waving with her aside, holding a few seconds in the advanced position.Similarly, Twist Twist exercises are done again.
• Raise your legs up.We lay down, resting on the knees and elbows, looking at the floor.Paste left foot, pull socks and try to improve the surface high.We linger, fix it for a few seconds and return to the starting position.In the same way, we repeat the right foot.
• Pelvic lift.We sat on the edge of the chair, put our hands on the chair and started to sink.We do that in the way that the shoulder tongue lies on the surface, and the lower part of the body is in a state of limb.The angle when bending the knee is 90 degrees.We try to sink as low as possible.After that, we smoothly increased, returning to the starting position.
• The teams emphasize the wall.We rest with your back on the surface, put our legs at a small distance together.Slowly sink to the parallel to the floor.Squat, constantly touching the wall.
• Increase your body with a string.We occupy a horizontal position on the exercise carpet, stretching our feet and lying on the wall.Our hands on your head.We exhale and improve the case, trying to touch the walls.The leg is divorced in the opposite direction.
• The inclination of the shell from the knee.We knelt down, stretched our hands forward, holding the back as directly as possible.We tilt the upper body back without bending on the lower back.

Press exercises

After deciding to change his body, any girl or man must definitely pay attention to the stomach.Research of the press in this case is very important:

• Twisted side.We lay down on the back, put our hands behind the head, bent our knees and set foot on the floor.We raise the case, tilting it in different directions.We try to reach the opposite knee as much as possible.
• Rotate normally.The movement is made similar to the side, but there is no need to perform.Twist Twist before million.
• Planck.We went to the gym.We rest on the floor with your hand and socks and rise up, keep your body accurate, without any deviation.We hold this position from 30 seconds to 2 minutes, depending on the preparation.If it is difficult to stand immediately in the bar, you can make an option to simplify, for example, with elbows on the elbow or overweight to the knee.
• Planck on the side.We take on the lying position.We rise up with emphasis on a completely straight hand.We hold our legs together, lift our hips.We hold the most acceptable position as possible.
• "Flippers".We have a horizontal position.The legs are lying evenly, the hand is straight along the body.We lift each leg separately, and at the same time with slight lifting.It is important not to bend the back in the waist area and do not perform sudden movements.
• Balance.We started the exercise, sitting on the butt.Lift your legs straight on the surface, stretching your arms in front of you.We are fixed in the position received within 20 seconds, we do not rush and try to breathe evenly.
• "Climber".We entered the bar straight.We followed the posture, the stomach was pulled, the eyes were straight.We exhaled and pulled my right foot into my chest.With an airways, we returned to the starting position.

Exercise for chest and hands

Any girl who dreams of her beautiful hand and a fit.The following exercises will help achieve perfection:

• Tear from the wall.We leaned on the wall by hand, put them a little wider than the shoulders, legs upright, close together.We moved body weight to socks and started pushing out.The back/neck should maintain straight and motionless.Only work.
• Enhance hands with weight.We take on the location down, lying on your back.We take small dumbbells.Lift/lower hands alternating.We move with breathing.
• The bench press is in French.We take on the standing position.We put a dumbbell into our hands and with rise, we started after the head.
• Standing hands.We became in a position that fell to any legs.We leaned on the knee with your elbow, and we took the dumbbell with the back, lift it, then lower it and lead to the knee.When lifting the inventory of the shoulder blades, we reduce together as much as possible.
• Dear Lie.We lie on your back, we rot in your knees and click good foot on the surface.Raise the pot, bend our arms at an angle of 90 degrees without separating the biceps from the floor.Breathe out, pull the dumbbell up.Breathe, we lower the inventory to the beginning position.
• Rise bends at the vertical elbow.We spread our feet at a short distance together, our eyes were facing forward.Hands with bent dumbbells and decreased at the level of the chest.Gentle, slowly, lift them to the maximum.We also slow down slowly.
• Extends to the first three muscles.We led our hands behind our backs and passed the "castle".We extend the right from the bottom, and the left is from above.We last in the maximum and fixed results in five seconds.We change the position and repeat again.

Heart money for 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 that you need to emphasize.The most effective cardiovascular training:

• Walk to lose weight.At first glance, it seems it is quite simple and hard to bring the desired effect.In fact, walking is the best way to quickly burn fat in the abdomen and hips.If you follow the appropriate nutrition and often walk with a leisurely step, your weight will quickly move.This exercise, although simple, helps speed up metabolism.
• Running.This cardiopuss has a positive impact on the work of the cardiovascular system, effectively burning fat deposits in places that cannot be accessible.Many people do not like to run, but useless.It is such a training that will promote you significantly on the way to a slender, equipped body.
• Cycling.If you don't like running, try training with bicycles.This is not only a success to eliminate additional pounds, but also a great joy from this process.
• Swimming.This type of cardiovascular training helps to lose weight, return sound to muscles and improve the body.To achieve results quickly, you need to swim as quickly as possible.Enough to start 1-2 classes weekly.

Advantages of performances

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

• The greater the muscle mass, the faster the metabolism.Muscle is one of the main factors of the exact, uninterrupted work of any metabolism of any person.They are the people who spend the main energy from food, especially compared to adipose tissue.1 kg of muscle fiber consumes 15 calories per day and the same amount of fat is only 5. The difference is huge.
• Improve the quality of the body.Performing exercises, you will always have a toned body.The visual thinness is not always aesthetic.Elasticity is what can be achieved by stubborn training.Should use at least the minimum inventory, for example, dumbbells or weight agents in them.The results are measured not by the numbers on the scale, but according to the ratio of fat and muscles.
• Store long results.Perform even minimum exercises, weight reduction for the future.Even if you stop training temporarily, the muscles will work in inertia for a long time, consuming a large amount of calories per day, keeping the body in the desired weight.
• Great mood.Sports are not only serious physical activity, but also a great mood for the whole day.Having done a few exercises, you will quickly notice that the body will be filled with amazing energy, vitality and spirit.
• General healing of the body.Physical activity positively affects the work of all internal organs.The risk of cancers, diseases related to the work of the gastrointestinal tract, the cardiovascular system is reduced.The immunity increases - a person with less colds.
• Excellent cosmetic effect.With physical efforts, the skin gets a tone, becomes more elastic, tighter.It is worth noting that the notorious orange crust from areas with problems gradually disappear.

To build a beautiful body, you need to be prepared morally and physically for complex and long -term work.But its results will definitely be happy, and the number will quickly get pleasant bends.