Exercises for weight loss

It is great to be the owner of a slender, toned body.Many people strive for this, but reality is often far from desire.Unbaled nutrition, sitting lifestyle, with a child, stressful situations - all this and much more time leads to a set of excess weight, which is not so easy to deal with.

Seeing the scales of disappointing figures, many do not want to set up such things.The search for the best ways to get rid of skinny deposits fat, which does not just spoil the appearance, but also negatively affects the work of important authorities.Of course, you can try to sit on a diet, but for the results that we pray for many years, we need weight loss exercises.

Causes of excess fat

Suffer from overweight and plan to engage in physical effort?Initially, it is necessary to identify the causes of fat deposit:

• Dependence on social food.It occurs due to active propaganda of harmful food, various snacks in a common company.The negative effect is improved using products with a "bad" composition, which body is easily and completely absorbed without fulfilling barriers on their way.
• Hormonal disorders.The fruit in the production of hormones often lead to a slowdown in metabolism, and then for excessiveness.To realize that the injured hormonal background is very simple - the body constantly feels hungry with thirst, depression, dry mucosa or fatigue.
• A gastrointestinal tract disorder.Fat tissue is an ideal place to store and accumulate toxins.They are formed due to violations in the digestive tract.Accumulated harmful substances gradually lead to obesity, diabetes and other unpleasant diseases.
• Psychosocial factors.Stress situations, sadness, anger, annoying factors and other emotional factors are the cause of overeating, which inevitably leads to fat accumulation in the most independent places.Most often, moral shocks are stuck with chocolate and other high-speed carbohydrate products, so that the score of the scale is very quick to increase.
• Sedentary lifestyle.Most modern people are stuck in the office.Lack of motor activities due to continuous computer work, public transport excursions, constantly watching TV leads to insufficient energy consumption.Over time, it accumulates, transforming in the form of fat deposit.People who previously actively played sports are especially suffering, and recently stopped moving.
• Genetics.Excess weight can appear due to genetic predisposition.There are many cases when people were full for any reason.And when the doctors figured it out, it turned out that relatives had obesity.It turns out that the integrity is often genes inherited from the older generation.
• Toxic load.Intoxication is another common cause of fat deposit.The overload of the liver with harmful substances with time leads to a breach at sugar level, a shortage of many essential acids and reducing the metabolic rate.The body is clogged due to improper nutrition, product use containing "chemistry", GMOs, etc.
• Insulin imbalance.Violations in the development of such an important hormone often lead to a fast expensive extra pounds.If the insulin level is reduced, then incoming sugars stop absorbing the body and start laying them on the walls of blood vessels in the form of plaque.

What are the sets for fast weight loss suitable for you

What decides to achieve a greater effect?The process of burning fat requires a serious approach.The selected training must meet the level of weight loss preparation, aim to solve specific problems.If you need to remove the fat on the sides and abdomen, you don't need attention to your attention only to the correct areas.

An efficient and durable result only an integrated approach is possible.Exercises are selected for all muscle groups, but with great emphasis on the main zones that require a correction.It is strictly forbidden to be zealous with physical effort.Therefore, you cannot just discourage a desire in principle to engage in yourself, but also further earn health problems.The best sets of exercises for modern girls:

• Shaping.For urgent reliance on unnecessary pounds, this training is perfect.They include aerobics combined with dance movements, which as a result allow you to get rid of excess weight.Design is suitable only for energy women, configured for the quick result and ready to work for it all the time.
• Pilates.This complex is considered the safest. Suitable for absolutely everything, as includes the training of slow, leisurely pace.Each movement stretches for maximum muscle development.The action of Pilates is aimed at working with the press, small pelvis, back.Most of all these trainings are suitable for young mothers and pregnant women.
• Fitball.Original technique using large balls.With her help, a fairly large amount of weight, strengthening the muscles of the whole body, can be fun and ardent.
• Tummy dance.Do you like oriental motives and you really want to lose weight?This complex is most appropriate.Attending dance classes, you will return to your body past grace and harmony as soon as possible.The load in this case is focused on the press area, so the beautiful waist is guaranteed.

You can also choose from these specific complexes, and from the classic training performed at home or at the fitness center under the supervision of the coach.A thoughtual choice and serious approach will help not only make a slender image, but also improve goodbye, mood, develop stress resistance and endurance.

Exercises for weight loss at home

Work on the person of the house is an excellent, affordable alternative to professional training with an expert.There is an incredible number of sets of exercises that help achieve the best results.You must first meet a few simple rules:

• We will start working on the transformation by organizing self-disciplation, a clear environment and in good mood.
• Let's make a schedule of hours - it is necessary to implement at least 3-4 training per week.
• We train strictly at certain hours.This is best done from 11 to 13 hours for lunch and afternoon - from 17 to 7 p.m.
• We perform training on an empty stomach.It should be eaten 2 hours before the sport at home.
• Only regular exercise places are really effective.The more common and more stable, better and brighter result.
• You really need to want to lose weight by configuring yourself exactly."Via force" classes will not lead to the desired effect.
• In the process of performing exercises, it is not recommended to stop "vacation".We all agree smoothly, without stopping.It is allowed for 30 seconds to rest, but nothing more.
• We perform each exercise as properly possible, as directed, which will improve the result several times.

Properly warm -up

Before performing a full set of exercises for different muscle groups, you must "warm up," prepare your home training body.It is not worth ignoring heating, otherwise, then you can get different injuries.Approximate set of shares is done as follows (we begin with a very top):

• It is prepared for execution - we become flat, legs shoulder-windth, hands lying on the belt.We make smooth turns with your head in different directions.
• Shoulder movements up and down, as well as in a circle.
• Let's stretch our hands ahead and start catching each of them in return, as much as possible.
• We fasten your hands into the "castle" and stick to the chest level.We move the housing in one and the other.We stand flat, the lower body of the body remains stationary.
• We put one hand in the waist, another - raise.We make a tendency, stretching the raised limbs together with the body.Then we change our hands and get started again.
• We make the inclinations of the upper body, reaching the floor.We have been fixed in "collected" for a few seconds.
• We become even.We rely completely on just one foot and keep others on your leg.We rotate with your sock in a circle.Then we change your leg and repeat again.
• We become straight, we stretch the deep breaths above your head and stand in the socks.Let's go down to the exhale.

After moisturizing the body, you can safely start the main set of exercises for the desired muscle groups.

Exercise to lose weight of legs

The legs are problematic areas for many women and even men.Here are some exercises to help get rid of fat and stored muscles:

• Twins to the side.We rest against the wall and enter the socks.First, lift the left, and then the right leg and start "waving it aside, holding a few seconds in a raised position.Similarly, the "Twist Back" exercise is done.
• Raises the legs upward.We lie down, we rest on your knees and elbows, look at the floor.Paste your left leg, pull the sock and try to raise how high above the surface.We reserve, we repair it a few seconds and get back to the starting position.By analogy we repeat for right leg.
• Raising a bowl.We sit on the edge of the chair, we rest our hands on the seat and start sinking.We do this in such a way that the spatula is on the surface, and the bottom of the body is in limb.Angle when the knees folders should be 90 degrees.We try to sink as far as possible.Then we rise smoothly, get back to the starting position.
• Fourth with an emphasis on the wall.Let's rest with your back on the surface, put your legs on easy distance from each other.Slowly sink until it is achieved in parallel from the floor.Squat, constantly touching the wall.
• Raises the body with wiring legs.We take a horizontal position on the gymnastic mat, we correct your legs and rest against the wall.Hand over our hands over our head.We issue and raise the case, trying to touch the walls.The legs are divorced in opposite directions.
• The slope is housed from the knee.We knelt, we stretch our hands ahead, we keep our back as possible as possible.We tilt the upper part of the body without bending in the lower back.

Print exercises

He decided to transform his body, every girl or man must definitely pay attention to his stomach.The press study in this case is very important:

• Side twisting.We lie on your back, put our hands behind your head, bend your legs on your knees and rest your feet on the floor.We raise the case, tilting it in different directions.We try to reach the knee that is opposite as much as possible.
• Normal twisting.The movement is performed similar to the side, but there is no need to alternate."Twist" strictly forward.
• Planck.Let's go to a gymnastic mat.Let's rest on the floor with hands and socks and we get up, holding the body exactly, without any deviations.We keep in this position from 30 seconds to 2 minutes, depending on the preparation.If it is difficult to stand immediately at the bar, for example, you can simplify an option, for example, easy on your elbow or excess weight to your knees.
• Planck on the side.We understand the easy position of lying.We grow with an emphasis on a completely straight hand.We keep your legs together, lift your hips.We keep the accepted position as possible.
• "Flippers".We take a horizontal position.The legs are lying evenly, the hands are corrected along the body.We lift each leg separately, simultaneously with a slight lifting of the enclosure.It is important not to bend your back in the lumbar area and do not make sudden movements.
• Balancing.We start the exercise, sitting on the buttocks.Raise the correct legs above the surface, stretch our hands in front of you.We have been repaired in a position received within 20 seconds, we are not in a hurry and we do not try to breathe evenly evenly.
• "Klibber".We go into a bar on flat hands.We follow the posture, the stomach retreats, the view is directed straight.We issue and pull your right leg to your chest.We return to the initial position in inhalation.

Breast and arm exercises

Any girl dreams of beautiful hands and fit breasts.The following exercises will help achieve perfection:

• Bear from the wall.We rely on the wall with your hands, put them slightly wider than your shoulders, the legs stood straight, close to each other.We move the weight to socks and we start pushing away.Rear / neck should remain flat and motionless.Just only work hands.
• Raises his hands with weights.We're preparing the position of lying down, lie down on your back.We take small dumbbells.Alternately raise / lower your hands.We move with the rhythm of breathing.
• Press benches in French.We take on the standing position.We take one dumbbell into our hands and with the climb we start starting behind your head.
• Standing with your hands standing.We become in the position falls on any leg.We rely on your knee with your elbow, and we take a dumbbell with another hand, lift it, then put it down and lead it to your knees.When raising the inventory shoulder blade, we reduce each other as possible.
• Dear Lying.We lay on your back, we rar in your knees and click your feet well on the surface.Raise the pelvic part, bend our hands at an angle of 90 degrees without separating Bicepa from the floor.Exhale, pull the dumbbell up.After breathing, we reduce the list for the initial position.
• Rise bent on the elbows of the arm that stands.We spread legs for a short distance from each other, the view is directed forward.Hands with bending of dumbbell and reduce on the chest level.Smooth, slowly, raise them to the maximum.We also slowly slow down.
• Stretches to triceps.Let's take our hands behind your back and move into the "castle".We are pressing the right below, and the left is above.We stretch out in the resulting position to the maximum and fixes five seconds.We change the position and repeat again.

Homeholder for home

Cardio is a mandatory element of any weight loss process.This is one of the most effective ways to "burn" excess fat, exercise where you need to make special emphasis.The most efficient cardio training:

• Walks for weight loss.At first glance, it may seem pretty simple and unlikely to give the desired effect.In fact, walking is the best way to quickly burn fat in your abdomen and hips.If you stick to the correct diet and leave regularly for a walk-through-step walk, your weight will move quickly.This exercise, despite simplicity, helps to "speed up" metabolism.
• Running.This cardiopulsion is a positive effect on the work of the cardiovascular system, it effectively burns deposits into fat to the most extraordinary places.Many don't like to run, but in vain.Such is the training that will significantly improve you on the way to a slender, built-in body.
• Cycling.If you don't like running, try to train using a bike.This is not just a successful release than extra pounds, but also great pleasure from the process.
• Swimming.This type of cardboard training helps in weight loss, return the tone with muscles and improve the body.You have to swim as fast as possible to achieve a quick result.Enough to start 1-2 hours of the week.

Advantages of performing exercises

When you have to get rid of the extra pounds, one balanced diet is not enough.The competently composed set of exercises allows you to achieve the desired result as soon as possible: Throw weight and tighten the body.Main benefits of training:

• Greater muscular mass, faster metabolism.Muscles are one of the main factors of the correct, continuous operation of the metabolism of any person.Those who spend the main percentage of energy coming from food, especially compared to fat tissue.1 kilogram of muscle fiber consumes 15 calories every day, and one amount of fat is only 5. The difference is colossal.
• Improving body quality.Exercise exercises, you will always have a toned body.Visual thinness is not always aesthetic.Elasticity is what can be achieved by stubborn trainings.It is recommended to use at least minimal inventory, for example, dumbbells or weighting funds during them.The results are measured not numbers on scales, but a ratio of fat and muscle.
• Long preservation of results.By performing even minimum exercises, weight loss works for the future.Even if you stop trying temporarily, the muscles will work on an inertia for a long time, and consume a large number of calories every day, holding the body in the desired weight.
• Great mood.Sports are not just serious physical activity, but also a great mood for all day.Finishing a few exercises, you will quickly notice that the body will be filled with energy, energy, energy and incredible spirit.
• General body healing.Physical activity positively affect the work of all internal organs.Risk of oncological diseases, diseases related to the work of the gastrointestinal tract, reduces the cardiovascular system.Immunity rises - a person is much less ill from the cold.
• Great cosmetic effect.With physical effort, the skin acquires the tone, becomes more elastic, tightened.It is worth noting that the infamous "orange bark" from problem areas gradually disappears.

To "build" a beautiful body, you need to be morally and physically prepared for complex, long-term relationships.But his score will definitely please, and the figure will quickly acquire pleasant bandages.