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Effective training for weight loss

To lose weight and keep the body in good shape, you cannot do without a healthy diet and a training complex.Physical exercises effectively burn calories and increase muscle mass.

Sports Girl is at the bar

How is the fat combustion process?

In the body there are two main sources of energy: glycogen and fat.Glycrogen is a more powerful source and it is easier to transform it into energy than fat.That's why the body tries to burn it first, and only then the turn becomes fat.

Therefore, training should be at least half an hour, because otherwise, especially with improper diet, during training you will not reach the combustion of fats.

The physical load with a high oxygen consumption means any aerobic load, that is, running, swimming, a bicycle, etc.These types of loads contribute to the best to the combustion of fats.Therefore, strength training, especially in the dirty room, will not help you lose weight.Yes, such training will train the muscles.But they are still visible due to a layer of subcutaneous fat.

Aerobic and strength training must be combined, since only the race or a bicycle will not also give the desired result, because the body can adapt to a monotonous load.And sooner or later the ordinary race will simply stop working on the combustion of fats.And here is only the alternation of the load and will give the desired effect.In addition, more muscles in your body, the fatter are burned, so a force training is needed with a correct weight loss.

Grasso is a source of energy, not a local tumor.Therefore, exposure to a specific area, for example on the stomach or sides, you will not be able to burn it in this place.The maximum that you will be successful is to move fat below or above the area that affects the elasticity of the skin.

Fitness dumbbells in the hands of a girl in shape

Therefore, the pressing of the press does not burn fat in the abdomen: fat burns evenly from the whole body.

Each person has genetic characteristics.Therefore, in some, fat is better to leave from the hips, while others from the abdomen.This can also happen with the same training process and a power supply system: this is only a genetic feature.

What kind of exercise to choose for weight loss?

The following training is considered the most effective weight loss:

  • Cardio.It is a long -term physical activity with low intensity that increases cardiac rhythm.This training includes: a clock on a treadmill, walking on an elliptical simulator for twenty minutes.
  • Interval. Performed with a change in both intensity and speed.This is a race, walking on an ellipsoid, by bicycle.First of all, high speed run through half a minute, and then with a coward - a minute and a half.By changing speeds, they are busy for about 20-30 minutes.
  • Energy. This training provides with burden or with your weight.They are cyclic.

The success in weight loss is due not only to regular training, but also by a revision of the diet.

Proper power supply of 80-90 percent determines the result.It is possible to dedicate an exhausting formation up to 10 hours a week, but reduce the effect achieved during this period to zero to the remaining 168 hours.Those who want to lose weight should adhere to a hard diet.It is necessary to completely abandon carbonated drinks and fast food.Only healthy and natural foods should be present in the diet, that is, fruit with vegetables, low meat (lean).

20 effective exercises at home

A list of best exercises for beginners at home, together with information on how to perform them correctly.Read and combine them by creating an individual class program with which it will be more convenient to start your first home lessons.

Exercise to burn fat on the stomach

The abdominal muscles are facing and on the sides, so the exercises must be selected in order to process all the muscles in proportion.In addition, it must be remembered that the press is muscles, our goal is not to pump the muscles, but to remove fat deposits from the abdomen and sides.

Planck

The initial position of the exercise is to bend hands on the elbows, the position of the body is the emphasis, lying on the elbows.It is necessary to rely on the forearms and on the fingers of the legs of the legs.The elbows are positioned strictly under the shoulders, the hips and the stomach are tense during the entire lesson.The bar is performed when you exhale and holds, while there is enough strength (starts with 10 seconds).

  • The feet together: this will increase the load on the muscle complex of the abdomen.
  • The legs are kept straight, in serious tension.
  • The buttocks are always tense.
  • The lumbar department during the execution of the bar should be flat.You can't round up and bend your back.
  • The stomach is attracted to the ribs, but the breath must not be retained.
  • The elbows are positioned exactly under the shoulders, which will allow you to download the belt.

Twist

Nothing fat burns on the stomach faster than the twist.

  1. Lie exactly on the carpet, bend your knees, your feet on the floor.Or you can raise your legs with a 90 degree angle.
  2. Raise your hands and put your head behind or cross the chest.
  3. It deeply inspires and lifts the upper part of the body - exhale.
  4. Inhale again when you sink, exhale, get up.
  5. Do 10 times if you are a beginner.
  6. Repeat 2-3 sets.

Race

One of the easiest ways to get rid of extra kilos.The race helps to accelerate the metabolism, eliminates the consequences of stress, therefore it is very effective in losing weight and combustion of excess fats.

For a more effective combustion of fat, a slow race for long distances is suitable.Conformity with the correct execution technique will help you avoid overload and injuries:

  1. We look in front of us, keep our head straight.
  2. The shoulders are put back and forth.
  3. The print is a little tense, ensuring stabilization of the hips.
  4. The elbows are bent at an angle of 90 degrees.
  5. The foot lapped without hitches: first on the heel, then gently rolls on the tip.

Raise your legs

Dynamic exercise for the lower part of the rectum abdominal muscle.It must be performed in a multi -bordo style: the amount of legs increased in an approach should be at least 20.

Technique:

  1. Lie on a sports carpet.
  2. Put your hands along the body.
  3. Remove the ankles together, straighten your legs and lift the 15 cm floor above.
  4. With a rapid movement, raise your legs (a right angle should form between the hips and the upper part of the body).
  5. He reports his legs in his original position.
  6. Repeat the movement several times.
  7. Perform 3 series with a minimum rest of the approaches (rest for no more than 30 seconds)

Mill

Torture the body weight in the left leg, bend right and with the help of the print bears the knee to the stomach.

  1. Make a small forward inclination, pull your left hand and right down.
  2. Take your stomach.
  3. For 20 seconds, replace the hands, bending into the body - Take your right handAs much as you can do, be on one leg.The task is not to fall from an unstable position.The "mill" can be performed with slow movements.
  4. Repeat with the second leg.

Berries and hips exercises

Forward lunches

Excellent exercise to strengthen muscle groups of buttocks and hips.Become uniformly.Lightly put your legs.We take a step forward, bend the leg at a right corner and slowly sit on it.We completely straighten the leg located behind the leg and approach the floor, leaning on the tip.Keep your back evenly, the shoulders are straightened.We sarciamo with an emphasis on the feet of the legs exposed forward.We perform the exercise about ten times from two to three approaches.

Bury Bridge

The exercise is in isolation elaborated the buttock muscles and visually raises the "fifth point".

  1. We lie down freely, hands along the body, shoulder for distance legs.
  2. We fold the knees at right angle and snatch the buttocks from the floor, leaning on the feet.In this case, a half time is formed.
  3. Under the feet you can put the elevation to increase the load on the buttock muscles.
  4. Let's finish in this position for a few seconds.
  5. We go down to the ground.

The kidnapping of the legs

Technique:

The fact of putting all your weight on the hands and knees means that the buttocks have to do all the job to raise the legs.This is an insulation exercise that will be addressed in a very effective way to your ass!

Exercises for the sides

Lift your legs lying on the side

  1. To perform the first exercise on the sides, lying on the floor.
  2. Turn on the right side and lift the body, bending the right elbow and fixing the palms of the hands on the floor.
  3. Tighten the print and exhale the legs straight from the floor.
  4. Slightly lingers in this position.In inspiration, lowered and relaxed.Do not fill the body, keep it evenly.
  5. Complete an approach of 30 repetitions.
  6. Then, turn on the left side and repeat the movement.

Distribution of the standing hips

One of the most effective exercises to remove the sides is the kidnapping of the legs.

  1. Stay laterally to the wall and lean with one hand.
  2. Fold the second on the elbow and put alive.
  3. At the epraction, take the foot and, in case of inspiration, returns to the starting position.
  4. Repeat 30 times and change the leg.

Foot exercises

"Plie" squats

Study the leg muscles well with an emphasis on the internal surface of the thigh.This area needs good load, as it usually happens not very involved in everyday life.In this part of the thigh, subcutaneous fat fiber is generally developed, which can be difficult to deal with.

  1. We perform squats with a straight back.The extended hands parallel to the floor.The legs are wider than the shoulders, the socks are slightly distributed to the outside.
  2. We do not completely make the squat, while the knees do not go beyond socks.The rhythm is slow, the breath is free.
  3. Let's start with ten repetitions.For an advanced level, we perform twenty exercises, with two - three repetitions.
  4. Among the approaches, rest for thirty seconds.

"President" exercise

A common exercise that gives a good load on all muscles.Burn the calories perfectly.

  1. Standing with our backs to the wall, we retire from half a step and start sinking slowly, as if you sat in a chair.
  2. In the joints of the hip and knee, we repeat the curve of the structure of the stool.
  3. Keep the pose for thirty seconds.
  4. We lift and breed the tension from the muscles, finely shake with feet and brushes.
  5. Let's do three approaches.

Manual exercises

Pushing the knees away

Involved: delteti, triceps and great chest muscles.Pushing from the knees is a light version of pushing from the floor.It is recommended to be performed to strengthen the muscles with the subsequent transition to push -up from the floor.You have to try in each lesson, straightening your legs, pushing your knees a little further on.The position of the hands during push -up execution can be ordinary and narrow.

  1. We rest on the knees and hands positioned on the shoulder at a distance, on the floor;
  2. We lift our feet and cross;
  3. Push -Up, straighten your hands on the elbows;
  4. The movements are smooth and pleasant.This rhythm contributes to good muscle development.

With a close frame of hands

By applying a close setting of the hands, it is possible to increase the load on the triceps.We perform the exercise in the same way as the first version, but we already put our hands on the shoulders.You can also perform push -up from the wall or bench.For beginners - five to ten push -ups.

Fight hands with dumbbells

Biceps exercise.Several options can be used to carry out the exercise.When using small weights and a large number of approaches, it perfectly removes the fat from hand and shoulders.

With simultaneous flexion

  1. Standing, in addition to sitting, leaning on the back.This allows you to better load the muscles, since the power of itezia when lifting dumbbells will not work;
  2. We take dumbbells and start bending our hands on the elbows, moving the shell on the shoulders.

In the alternating version, you can use a large weight, since the muscles of one hand can rest.

Life exercises

Bikes

  1. Lie on the floor.
  2. The fingers of the back of the head (do not tighten the fingers), the elbows are directed forward.The legs are extended.
  3. At the same time, fold the right knee on the chest and stretched with the left elbow, striving the oblique muscles of the abdomen.
  4. Change the sides immediately: fold the left leg and stretch the right elbow.
  5. Repeat 40 times (20 each in each direction).3-4 is approaching with a 30 second interval.

V-Strolling.

  1. Lie on the floor, stretch your arms behind the head, the legs are extended.
  2. At the same time, it raises the legs straight from the floor and stretches with the drites straight on the fingers, lifting the back from the floor.The body seems to form the letter v.
  3. A little "round" on the lower back while moving up and down.
  4. Repeat 20 times.3-4 is approaching with a 30 second interval.

Torace exercises

Holding the palms

Exercise helps to strengthen the muscles of the bust.We focus on muscle contraction.

  1. Slowly squeeze the palms of the hands located in front of the chest.The fingers are directed strictly upwards.
  2. At most effort we suffer for a few seconds and gradually amazed our palms.It is possible to visually determine the benefits of the exercise performed - to the maximum of the compression of the palms, the bust increases slightly.
  3. We repeat seven times.

Bourci

Burpa is an exercise that can replace the entire training, as it is a minimum gymnastic complex.It contributes to the combustion of calories - number one movement for those who want to lose extra kilos.It can be included both overall for the chest muscles and perform it independently.This movement works to all muscle groups, therefore it is compared with a mini -imulator.It contributes in particular to the weight loss of buttocks, chest and abdomen.

  1. We perform a deep squat, rest on the floor with the palms of the hands.
  2. We lie down and push up from the floor.
  3. Let's go back to the squat, jump up, raising our hands up and again crouched.

These elements are a single exercise, which must be repeated in twenty seconds, so you can take a break for different scores and repeat many times.The number of repetitions depends on physical training and age.

Breathing exercises for weight loss

Bodyflex

The respiratory gymnastics for weight loss Bodyflex was developed by the chaurs of Gire.The adequate breathing exercises are combined with moderate physical effort.All activities are performed at a moderate rhythm.Significantly tighten life, get rid of the falling sides and tighten the buttocks will help the next body of the body:

  1. Lion.Stay uniformly, spread your legs along the shoulder level.The hands turn into the hips.Make a deep noisy breath, gaining most of the air through the stomach.Keep oxygen for 2-3 seconds, then free the lungs, drawing the print.At the time of the expiration, tighten the tongue strictly with the lips.
  2. Side section.The starting position is similar to the "lion".Without tearing the right leg from the floor, with the inspiration you transfer the weight of the body to the left knee without hitting, resting on it with the elbow.Raise your right hand, take the left on the side.Solve the pose exactly the time you can spend without another breath.Expire, return to the beginning.Create 4 repetitions for each leg.
  3. Press.Take the position - lying on the back.Fold the knees, pressing the leg plant on the carpet.Raise your hands.By hovering the air, he raises his shoulders, lengthening his arms to the ceiling.Relax at the epraction.Make 3-4 repetitions.

Empty

It is both a physical and breathing exercise.Despite the apparent simplicity, it differs in a complex execution technique, but with perseverance and patience, everyone can master it.In terms of effectiveness, it is not less than the bar and torsion.It is equally suitable for men and women.All those who dream of a slender figure should include it in their training plan.

  1. Deep and slow breath through the nose.
  2. Keep your breath for a couple of seconds.Feel the tension of the abdominal muscles.
  3. A strong, energetic expiration, but the same profound exhalation through the mouth, to completely devastate the lungs from the air.

Tips and useful rules for carrying out exercises

  • Any classes requires Heating.This will allow the preparation of muscles, ligaments and joints, warm them, which minimizes the probability of injury.
  • Training should be intense, but still in rather delicate mode.
  • The minimum interruptions among the approaches are 30 seconds. But not to abandon the pauses, this will only lead to a quick overwork (physical, moral), which will involve fence in training or in general their complete resolution.
  • Among the exercises you have to drink water, but a little -One or two sips will be enough.The water will accelerate the metabolism and therefore also fat burns.
  • Correct implementation technique - The key to success.If this rule do not respect, the exercises will not bring benefits, but they can also be harmful, leading to injuries.
  • They will not give the results of the exercise, if you eat something at the same time, without any system and in unreasonable quantities.RESTS THE MENU and DIET It is necessary, approaching it to the recommended option from nutrition.
  • Training should be an hour after eating.After completing the lessons, it is not worth eating the next 2 hours, because the fat combustion process is still in the body.The violation of this rule will not allow you to quickly lose weight.
  • If Add more dance, running or swimming to training, this will help to significantly accelerate the weight loss process.

Conclusions

By combining these 20 exercises to lose weight and adhere to the suggestions for their implementation, you will quickly get rid of extra kilos, you will restore a good impression and correct your health.