Exercises for weight loss

It's great to be the owner of a slim and tonic body.Many people endeavor, but reality is often far from desires.A unbalanced diet, a sedentary lifestyle, wearing a child, stressful situations - all this and much more in time leads to an excessive weight, which is not so easy to manage.

Seeing on the scale a disappointing figure, many do not want to endure such a situation.The search for the best ways to get rid of the hated fat deposits begins, which does not only spoil the appearance, but also negatively the work of important organs.Of course, you can try to sit on a diet, but so that the result pleases many years, we need exercises for weight loss.

Causes of excess fat

Suffering overweight and planning to engage in physical effort?Initially, it is necessary to identify the causes of fat deposits:

• Dependence on social foods.It occurs due to the active propaganda of harmful food, of various snacks in the common company.The negative effect is improved by the use of products with a "poor" composition, which is easily and completely absorbed by the body, without encountering obstacles on their way.
• Hormonal disorders.The fruits in the production of hormones are often led to a deceleration of metabolism, then to the overweight.Understanding that the hormonal background is violated is very easy - the body constantly feels hunger with thirst, depression, dry mucous membranes or fatigue.
• Disturbance of the gastrointestinal tract.Adipose tissue is an ideal place to store and accumulate toxins.They are trained due to violations in the digestive tract.The accumulated harmful substances gradually lead to obesity, diabetes and other unpleasant diseases.
• Psychosocial factors.The stressful situations, sadness, anger, boredom and other emotional factors are the cause of supercharging, which inevitably leads to the accumulation of fat in the most inaccessible places.Most often, moral shocks are stuck with chocolate and other products with fast carbohydrates, so that the scales arrow moves very quickly towards the increase.
• A sedentary lifestyle.Most modern people have stayed in the office.The lack of motor activity due to constant work on the computer, travel in public transport, a constant visualization of the TV leads to insufficient energy consumption.Over time, it accumulates, transforming in the form of fat deposits.People who actively practiced are particularly suffering and have recently stopped moving.
• Genetic.An excess weight can occur due to a genetic predisposition.There are many cases where people were full of any reason.And when doctors understood this, it turned out that relatives also had obesity.It turns out that exhaustiveness is often the genes inherited from the old generation.
• Toxic load.Intoxication is another common cause of fat deposits.The overload of the liver with harmful substances over time leads to violations of the sugar level, a deficiency of many essential acids and a decrease in the metabolic rate.The body is obstructed due to poor nutrition, the use of products, which contain "chemistry", GMOs, etc.
• Insulin imbalance.Development violations of such a large hormone often lead to a quick set of extra pounds.If the level of insulin is reduced, the incoming sugars cease to be absorbed by the body and begin to be placed on the walls of the blood vessels in the form of plates.

What sets of exercise for rapid weight loss suit you

What to choose to make a greater effect?The fat combustion process requires a serious approach.The selected training must correspond to the level of losing weight preparation, to aim to solve specific problems.If you need to remove fats from the sides and abdomen, you don't need to focus your attention only on these problematic areas.

An efficient and sustainable result is only possible with an integrated approach.The exercises are selected for all muscle groups, but with great importance on the main areas that require correction.It is strictly forbidden to be zealous with physical effort.Thus, you can not only discourage desire in principle to engage in you, but also to gain health problems.The best exercise sets for modern girls:

• Way.To get rid of unnecessary kilograms, these training is perfect.They include aerobic in combination with dance movements, which therefore allow you to get rid of excess weight.The formatting is only suitable for energetic women, configured for a quick and ready to work constantly for this.
• Pilates.This complex is considered to be the surest. Suitable for absolutely everyone, because it is a question of training at a slow and quiet pace.Each movement is stretched for maximum muscle development.The action of Pilates aims to work with a press, a small pool, their back.Most of all these training are suitable for young mothers and pregnant girls.
• Fitball.Original technique using large balls.With its help, a fairly large amount of kilograms, strengthening the muscles of the whole body, can be fun and fervor.
• Belly dance.Do you like the oriental patterns and do you want to lose weight?This complex is best is suitable.Thusing dance lessons, you will return to your body the grace and harmony passed as soon as possible.The load in this case is addressed to the press area, so the beautiful size is guaranteed.

You can choose both these specific complexes, and for conventional training, carried out at home or in a fitness center under the supervision of a coach.A thoughtful choice and a serious approach will not only help make your figure thinner, but also to improve well-being, mood, to develop resistance to stress and endurance.

Home slimming exercises

The work on the figure of the house is an excellent affordable alternative to professional training with a specialist.There are an incredible number of exercises that help get the best results.You must first respect several simple rules:

• We are starting to work on transformation by organizing self-discipline, a clear framework of objective and good humor.
• We make a class calendar - it is necessary to provide at least 3 to 4 training per week.
• We train strictly at certain times.It is better to do from 11 a.m. to 1 p.m. for lunch and in the afternoon - from 5 to 7 p.m.
• We do an empty stomach training.It must be eaten 2 hours before sports at home.
• Only regular exercises are really effective.More often and more stable, the better the result is better and brighter.
• You really need to want to lose weight by configuring yourself properly.The classes "by force" will not lead to the desired effect.
• In the exercise execution process, it is not recommended to stop for "rest".We make all the complexes gently, without stopping.It is authorized for 30 seconds for a break, but nothing more.
• We carry out each exercise as properly as possible, depending on the instructions, which will improve the result several times.

Correct hot -up

Before performing a full set of exercises for different muscle groups, you must "warm up", prepare your body for home training.It is not worth neglecting warming, otherwise you can undergo various injuries.The approximate shares of shares is carried out as follows (we start from above):

• Prepare for the execution - we become straight, the legs on the width, the hands are on the belt.We make smooth turns with your head in different directions.
• The movements of the shoulders from top to bottom, as well as in a circle.
• We stretch our arms forward and start to catch them in turn, as far as possible.
• We attach our hands in the "castle" and hold on to the chest.We move the case in both.We are right, the lower part of the body remains motionless.
• We put one hand on the waist, the second - lifting.We make inclinations, stretching the raised member with the body.Then we change our hands and start again.
• We make upper body inclinations, reaching the ground.We are fixed in the "collected" for several seconds.
• We become equal.We count completely on a single foot and hold the second on the toe.We turn with a circle sock.Then we change the leg and repeat again.
• We become straight, on a deep inspiration, we stretch our hands above your head and we stick to your socks.We go down to the expiration.

Having influenced your body, you can safely start the main exercise for the desired muscle groups.

Exercise for the weight loss of the legs

The legs are problems for many women and even men.Here are some exercises that will help get rid of fat and tighten the muscles:

• Twins on the sides.We rest against the wall and get on the socks.First, lift the left, then the right leg and start "greeting" it on the side, holding a few seconds in the raised position.Likewise, the "Twist back" exercise is carried out.
• Increases legs upwards.We lie down, rest on his knees and elbows, look at the ground.Paste the left leg, pull the sock and try to lift the height above the surface.We linger, install it for a few seconds and come back to the starting position.By analogy, we repeat for the right leg.
• Lift the basin.We sit on the edge of the chair, putting our hands on the seat and start to sink.We do so in such a way that the shoulder blades are on the surface and the lower body is in the limbo.The angle during knee bending must be 90 degrees.We try to sink as low as possible.Then we get up smoothly, come back to the starting position.
• Figures by emphasizing the wall.We rest with the back on the surface, put our legs at a slight distance from each other.Running slowly until the parallel with the ground is reached.Squat, constantly touching the wall.
• Increased body with wiring legs.We take a horizontal position on the gymnastics carpet, straightening the legs and killing against the wall.Return our hands to your head.We will express and lift the case, trying to touch the walls.The legs are divorced in opposite directions.
• Inclination of the knee case.We kneel, let us stretch our hands forward, hold your back as directly as possible.We include the upper body without leaning in the lower back.

Press exercises

Having decided to transform her body, any girl or man must certainly pay attention to the stomach.The study of the press in this case is very important:

• Lateral twisting.We lie on our backs, put our hands behind the head, bend our legs on the knees and rest with the feet on the ground.We raise the case, tilting it in different directions.We try to reach the knee opposite as much as possible.
• Normal torsion.The movement is carried out in a similar way on the side, but it is not necessary to make turns."Twist" is strictly forward.
• Planck.We go to the gymnastics carpet.We rest on the ground with your hands and socks and we get up, holding the body exactly, without any deviation.We keep in this position of 30 seconds to 2 minutes, depending on the preparation.If it is difficult to stand immediately in the bar, you can make a simplified option, for example, with a elbow on the elbow or overweight to the knees.
• Planck on the side.We take the mental lateral position.We get up by emphasizing a completely straight hand.We hold our legs together, raise our hips.We have the position accepted as possible.
• "Flippers".We take a horizontal position.The legs are uniformly, the hands are straightened along the body.We raise each leg separately, simultaneously with an uprising of the light from the case.It is important not to fold your back in the lumbar region and not to make sudden movements.
• Balancing.We start the exercise, sitting on the buttocks.Lift the straightened legs above the surface, stretch our hands in front of you.We are fixed in the position received within 20 seconds, we are not in a hurry and try to breathe evenly.
• "Climber".We enter the bar with straight hands.We follow the posture, the stomach is drawn, the gaze is directed.We expire and pull the right leg to the chest.With inhalation, we come back to the starting position.

Exercises for chest and hands

Any girl dreams of beautiful hands and a breast in good shape.The following exercises will help achieve perfection:

• Bear bear.We count on the wall with our hands, put them a little more than the shoulders, the legs stand straight, near each other.We move the body weight to the socks and start to push.The back / neck must remain straight and motionless.Only the hands work.
• Increases weights.We take the position to go to bed, we lie on our backs.We take small dumbbells.Lift / lower hands alternately.We move with the pace of breathing.
• The bench press is in French.We take the standing position.We take a dumbbell in our hands and with the climb, we start to start behind the head.
• Standing hands standing.We become in a position to come across any leg.We count on the knee with your elbow, and we take the igniter with the second hand, lift it, then lower it and drive to the knee.When you raise the inventory of the shoulder blades, we reduce as much as possible with each other.
• Dear lie.We go on our backs, we rot in your knees and click our feet on the surface.Lift the pelvic part, fold our hands at an angle of 90 degrees without separating the biceps from the ground.Exhausting, pull the igniter upwards.Having breathed, we lower the inventory to the starting position.
• Rise folded to the elbows of standing hands.We store the legs at a short distance from each other, the gaze is directed forward.Hands with dumbbells fold and reduce to the chest.Sweetly, slowly, lift them to the maximum.We also slow down slowly.
• Stretch with triceps.We drive our hands behind their backs and cross the "castle".We extend to the right from below, and the left is from above.We extend into the resulting position to the maximum and fixed for five seconds.We change the position and repeat again.

Cardiocractions for the house

Cardio is a compulsory element of any weight loss process.This is one of the most effective ways to "burn" excess fat, an exercise on which you must put a particular accent.The most efficient cardio training:

• Weight loss walks.At first glance, it may seem that it is quite simple and it is unlikely that it gives the desired effect.In fact, walking is the best way to quickly burn fat in the abdomen and hips.If you adhere to good nutrition and go for a regular point with a quiet step, your weight will move quickly.This exercise, despite simplicity, helps "accelerate" metabolism.
• Running.This cardiopulsion has a positive effect on the work of the cardiovascular system, effectively burns fat deposits in the most inaccessible places.Many do not like to run, but in vain.It is such a training that will make you progress considerably on the path of a slim and adjusted body.
• Bike.If you don't like to run, try to train using a bicycle.It is not only a success to get rid of extra pounds, but also a great pleasure in the process.
• Swimming.This type of cardio training helps to lose weight, return the tone to the muscles and improve the body.To get a quick result, you should swim as quickly as possible.Enough to start 1-2 lessons every week.

Advantages of performing exercises

When you have to get rid of extra books, a balanced diet is not enough.A set of compiled exercises with skill allows you to achieve the desired result as soon as possible: to eliminate the weight and tighten the body.The main advantages of training:

• The greater the muscle mass, the faster the metabolism.Muscles are one of the main factors of the correct and uninterrupted work of anyone's metabolism.They are the ones who spend the main percentage of energy from food, especially in comparison with the adipose tissue.1 kilogram of muscle fibers consumes 15 calories per day, and the same amount of fat is only 5. The difference is colossal.
• Improved body quality.Perform exercises, you will always have a tonic body.Visual thinness is not always aesthetic.Elasticity is what can be carried out by obstinate training.It is advisable to use at least one minimum inventory, for example, dumbbells or weighting agents during them.The results are measured not by numbers on the scales, but by the ratio of fats and muscles.
• Long preservation of the result.Perform even minimal exercises, the losing weight works for the future.Even if you stop training temporarily, the muscles will work on inertia for a long time, consuming a large number of calories per day, holding the body in the desired weight.
• Good humor.Sports are not only serious physical activity, but also a great mood for the whole day.After doing some exercises, you will quickly notice how the body will be filled with energy, vigor and incredible mind.
• General healing of the body.Physical activity positively affects the work of all internal organs.The risk of oncological diseases, the conditions associated with the work of the gastrointestinal tract, the cardiovascular system is reduced.Immunity increases - a person is much less sick with the cold.
• Large cosmetic effect.With physical effort, the skin acquires a tone, becomes more elastic, tightened.It should be noted that the notorious “orange crust” of the problematic areas gradually disappears.

To "build" a beautiful body, you must be prepared morally and physically for a long -term complex work.But its result will certainly please, and the figure quickly acquires pleasant turns.