Exercise for effective weight loss should be more moderate than serious sports.For intense and long energy costs will stimulate the opposite process - fat storage.Therefore, do not exaggerate yourself physically - this can provoke an increase in appetite, leading to a set of extra pounds!We should not set items.
Physical exercise exercises are part of a general weight loss plan.They have to "burn" fat and nothing more.For this purpose is easy to drive, fast walking, other simple workouts appropriate.If you have the opportunity to visit the pool, make sure you use it.You should swim calmly, preferably 45-60 minutes, no less.The water is cooler than the body and has a high heat capacity, which means that additional energy consumption is required for heating.
Perform a set of exercises systematically every day.Your classes should be regular, at least 5 times a week lasting up to one hour.Only then can you rely on a good result: The body gets used to systematically and effectively to "burn" fat, like a firebox.Don't forget about water procedures after physical exercise.
Note that the fat actually starts to "burn" only 15-20 minutes after the start of movement.First of all, the energy from glucose and glycogen.Their destruction also benefits but does not reduce the weight.Then the heat gradually spreads through the body.This indicates the beginning of the use of fat as fuel.Therefore, classes must last at least three -quarters of one hour to ensure the necessary weight loss.
If it is difficult for you to force yourself to do this regularly, the reasons for this are probably psychological.To eliminate them and engage in joy.
A set of exercises
Before each lesson it is recommended to walk or run on site for a few minutes like a hot -up.And you can repeat physical exercises for better weight loss repeatedly during the day.
1. Exercise, for hands and shoulder bands
Rise.Raise in front of you and through the sides, 10-20 times.Although simple in performance, the task is loading.
2. Exercise
Tilted forward10-15 times.Try to reach your head.Here, a strain on the muscles occurs at the bottom of the back and stretches the posterior surface of the body.
3. Exercise
Slopes in different directions10 times.They contribute to the formation of a beautiful waist as they load the sloping muscles into the stomach, back and buttocks.
4. Exercise
Squats- Useful and effective exercises.They load legs and buttocks.Squat for each approach 10-20 times.You can also increase the load if you make light jumps at the top point or take a load.
5. Exercise
TwinsThey help improve shared mobility and help improve the shape of the legs and buttocks.Machs must be performed forward, back and to the sides 10-20 times from the standing position.
6. Exercise
Semi-sarancha.It is performed lying on the stomach, with the hands expanded along the body.Lift each leg up 10-15 times and fix for 3-5 seconds.He removes excess fat from the buttocks well and supports the tone of the muscles of the press and the crucifix.
7. Exercise
Cobra.Lie on your stomach, your hands bent at the elbows.The forehead and palms are on the floor.When breathing, tighten the spinal cord muscles and lean back.Return to the starting position of exhalation.It is performed 2-3 times.It improves attitude, strengthens the back, improves the spine.
8. Exercise
Lifting straight legs10-15 times.They are performed lying with the back on the floor, the hands are expanded along the body.Lift your legs up slowly and try not to touch the floor with your feet.Good load on the lower abdomen.
9. Exercise for weight loss by the stomach
Rise of the body10-15 times.The starting position is similar to the previous one, but the hands are behind the head.Lift the body on exhalation, lower it by inhalation.This load strengthens the upper abdominal muscles.
10. Exercise
Bekken to the sides.It is performed 5-8 times in each direction with bent legs.Take the position of lying on your back, hands behind your head.Bend your knees and lift the pelvis alternately in different directions.At the same time, they are strengthened obliquely and rectus abdominal muscles.
Complete this set of exercises to speed up weight loss every day and get harmony!