Exercise for effective weight loss should be more moderate than serious sports.Energy costs that are too intense and long -term will stimulate the opposite process: fat storage.Therefore, it does not load too physically, this can cause an increase in appetite, which leads to a set of additional pounds!We must not establish records.
Physical training exercises are part of a general weight loss plan.They must "burn" fat and nothing else.For this purpose, the easy race, the fast walk, another simple training is appropriate.If you have the opportunity to visit the pool, be sure to use it.You must swim calmly, preferably 45-60 minutes, nothing less.Water is colder 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.Their classes must be regular, at least 5 times a week, that last up to an hour.Only then can you have a good result: the body is customary to "burn" systematically and effectively, like a fire box.Do not forget the water procedures after physical education.
Keep in mind that fat actually begins to "burn" only 15-20 minutes after the start of the movement.First, glucose and glycogen energy.Its destruction also benefits, but does not reduce weight.Then, the heat extends through the body gradually.This indicates the beginning of the use of fat as fuel.Therefore, classes must last at least three quarters of time to guarantee the necessary weight loss.
If it is difficult for you to force you to do this regularly, then the reasons for this are probably psychological.Eliminate them and participate with pleasure.
A set of exercises
Before each lesson, it is recommended to walk or run in the place for a few minutes as a warm.And you can repeat physical exercises for better weight loss repeatedly during the day.
1st exercise, for hands and shoulder waist
Get up.Get up in front of you and through the sides, 10 to 20 times.The task, although simple in execution, loads the shoulder waist.
Second exercise
Lean forward10-15 times.Try to reach your head.Here, a load is produced in the muscles at the bottom of the back and stretching the posterior surface of the body.
3rd exercise
Earrings in different directions10 times.They contribute to the formation of a beautiful waist, since they load the oblique muscles of the abdomen, back and buttocks.
4th exercise
Squats- Useful and effective exercises.They load legs and buttocks.Squ.pac for each approach 10 to 20 times.You can also increase the load if you make light jumps at the upper point or take a load.
5th exercise
TwinsThey help improve joint mobility and contribute to improve the shape of the legs and buttocks.Machines should be done forward, back and sides 10 to 20 times from the standing position.
6th exercise
Semi-saracha.He is lying on the stomach, with his hands extended along the body.Lift every leg back 10-15 times and set for 3-5 seconds.It eliminates the excess fat of the buttocks and supports the tone of the muscles of the press and the lower back.
Seventh exercise
Cobra.Lie on your stomach, folding your hands in your elbows.The forehead and the palms are on the floor.When breathing, tighten the spinal and newcomer muscles.Return to the initial position in exhalation.It is done 2-3 times.Improves posture, strengthens the back, improves the flexibility of the spine.
8th exercise
Lifting straight legs10-15 times.They are lying with their backs on the floor, the hands extend along the body.Lift your legs slowly up, and when you go down, try not to touch the floor with your feet.Good load at the bottom of the abdomen.
Ninth exercise for abdomen weight loss
Risque of the body10-15 times.The initial position is similar to the previous one, but the hands are behind the head.Get up the body in exhalation, drop it in inhalation.This load strengthens the upper abdominal muscles.
Tenth exercise
Pelvis to the sides.It is performed 5 to 8 times in each direction with folded legs.Take the position of bedtime back, hands behind the head.Fold your knees and lift the pelvis alternately in different directions.At the same time, oblique and straight abdominal muscles are strengthened.
Do this set of exercises to accelerate weight loss every day and win harmony!