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Effective workout for weight loss

You cannot do it without a healthy diet and a complex of training to maintain the good condition of your body.Physical exercises effectively burn calories and increase muscle mass.

A sport girl stands in the bar

What is the fat burning process?

There are two main sources of energy in the body - glycogen and fat.Glycogen is a stronger source and can be easier to turn into energy than fat.This is the reason why the body first tries to burn and only then the turn occurs.

Therefore, the training should be at least half an hour, because otherwise, especially in the case of inadequate nutrition, it does not reach burns during training.

Physical load with high oxygen consumption means any aerobic load - ie running, swimming, bicycles, etc.These types of loads contribute best to fat burning.Therefore, the strength of strength, especially in the Curly Hall, does not help you lose weight.Yes, such a workout is the muscles.But they are visible anyway due to the subcutaneous fat layer.

Aerobic and force workouts are combined because only the running or bicycle does not give the desired result as the body can adapt to a monotonous load.And sooner or later, the usual running simply stops fat burning.And here's only the load alternation and gives you the desired effect.In addition, the more muscles in your body, the faster the fats are, so you need to train the strength when you lose weight.

Fat is a source of energy, not a local tumor.Therefore, exposure to a particular area, such as on the stomach or side, cannot burn in this place.Moving fat will be successful under or above the area due to the elasticity of the skin.

Fitness dumbbells in the hands of a suitable girl

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

Each person has genetic properties.Therefore, in some cases, fat is best from the hips and others from the abdomen.This can happen even if it happens with the same training process and an energy system - this is just a genetic property.

What type of exercise can you choose to lose weight?

The following training is considered the most effective weight loss:

  • Cardio.It is a long -term physical activity with a low intensity that increases the heart rate.Such a training session includes: clockwork on a treadmill, walking on an elliptical simulator for twenty minutes.
  • Interval. It was done with both intensity and speed changes.This is a run that is an ellipsoid that comes with cycling.First of all, the high -speed run for half a minute, then with a coward - one and a half minutes.Changing the speed is about 20-30 minutes.
  • Power. Such training includes either the burden or its own weight.Cyclic.

The success of weight loss is not only due to regular training but also to a diet review.

Proper nutrition determines the result by 80-90 percent.You can spend up to 10 hours a week, but you can reduce the effect to zero for the remaining 168 hours.Those who want to lose weight should stick to the hard diet.Carbonated drinks and fast food should be completely abandoned.Only healthy and natural foods can be present in the diet, ie vegetables, low fat (lean) meat.

20 effective exercises at home

Home beginners are a list of best exercises and information on correct implementation.Read and combine them with a custom -class program that will make it more convenient to start your first home hours.

Exercise to burn the stomach fat

The abdominal muscles are located on the front and sides, so the exercises must be selected so that all muscles are developed proportionally.In addition, it should be remembered that the press muscles, not the pumping of the muscles, but the removal of fat deposits from the abdomen and sides.

Planck

The initial position of practice is to bow his hand to the elbow, the body's position is on the elbow.You should rely on the forearms and toes of the legs.The elbows are strictly placed under the shoulders, the hips and the stomach strained throughout the lesson.The rod is executed while exhaling and holding while there is sufficient force (start 10 seconds).

  • The legs together - this increases the load on the abdominal muscle complex.
  • The legs keep it straight, with severe tension.
  • The buttocks are always tense.
  • The lumbar class should be flat when the bar is executed.You can't round and bow your back.
  • The stomach is pulled on the ribs, but the breath does not have to be held.
  • The elbows are located exactly under the shoulders, which allows the shoulder strap to be unloaded.

Twisting

Nothing burns in the stomach faster than twisting.

  1. Lie on the carpet, bend your knees, feet on the floor.Or raise your leg at an angle of 90 degrees.
  2. Raise your hand and put them behind your head or cross them on your chest.
  3. Inhale deeply and lift the upper part of the body - exhale.
  4. Breathe again as it sinks, exhales, rises.
  5. Do it ten times if you are a beginner.
  6. Repeat the 2-3 sets.

Running

One of the easiest ways to get rid of extra pounds.Running promotes acceleration of metabolism, eliminates the consequences of stress and is therefore very effective in weight loss and burning excess fat.

For more efficient fat burning, the slow run of long distances is appropriate.Compliance with the correct running technique will help you avoid overloading and injuries:

  1. We look in front of us, keep your head straight.
  2. The shoulders are set back and down.
  3. The press is slightly tense, ensuring stabilization of the hips.
  4. The elbow is bent at an angle of 90 degrees.
  5. The leg lands smoothly: first on the corner, then carefully rolled to the toe.

To lift the legs

Dynamic exercise in the lower part of the rectum muscle.This should be done several times: the amount of legs must be at least 20 in one approach.

Technique:

  1. Lie back on a sports carpet.
  2. Put your hands along the body.
  3. Remove the ankle together, straighten the leg and lift 15 cm above the floor.
  4. With rapid motion, lifting the legs (between the hips and the upper part of the body, it should be right angles).
  5. Returns his leg to its original position.
  6. Repeat the movement several times.
  7. Complete a series of 3, which is a minimal possible rest (rest for up to 30 seconds) between approaches

Mill

Body weight of torture to the left foot, bend the right side and bring the stomach to the knees with the press.

  1. Make a little decision forward, pull up your left hand and right.
  2. Pull your stomach.
  3. Replace your hands for 20 seconds, bending in the body - Pick up your right handAs far as you can, you are on one foot.The task is not to fall from an unstable situation.The "mill" can be done with slow movements.
  4. Repeat the second leg.

Berry and hip exercises

Lunch forward

Great practice to strengthen the buttocks and hip muscles.Become evenly.Put your feet slightly.We step forward, bow the leg at right angles and sit down slowly.We straighten the leg behind the leg and approach the floor, leaning on the toe.Hold your back evenly, the shoulders straighten.We go up and place emphasis on the legs exhibited.The exercise is performed about ten times the three approaches.

Bridge

The workout works isolated and develops gluteal muscles and visually raises the "fifth point".

  1. We lie freely, hands along the body, feet shoulders apart.
  2. The knee is bend at right angles and the leg is bent from the bottom, leaning on the leg.In this case, half time develops.
  3. Under the legs, you can reach the height to increase the load on the gluteal muscles.
  4. We will delay this position for a few seconds.
  5. We go down to the floor.

The rejection of the legs

Technique:

The fact that you place all your weight on your hands and knees means that the bottom must do all the work to raise your feet.This is an insulating exercise that you target very efficiently for your ass!

Exercises for pages

Raises the legs on the side of the legs

  1. Lie on the floor to complete the first exercise.
  2. Turn on the right side and lift the body, bend your right elbow and fasten your palms on the floor.
  3. Tighten the press and exhale straight legs from the floor.
  4. Stay slightly in this situation.With inspiration, lower them and relax.Do not fill the body, keep it evenly.
  5. Complete one approach from 30 repetitions.
  6. Then turn on the left side and repeat the movement.

The distribution of the hips is standing

One of the most effective exercises for pages removal is the abduction of the legs.

  1. Stand sideways on the wall and lean with one hand.
  2. Bend the second at the elbow and place on the waist.
  3. When exhaling, take your foot and inspire you back to the starting position.
  4. Repeat 30 times and change your legs.

Foot

Squatting "plie"

Studies the muscles of the legs well with accent to the inner surface of the thigh.This area needs a good load as it usually takes little part in everyday life.In this area of the thigh, subcutaneous fat is usually developed, which can be difficult to cope.

  1. Crack in a straight back.The hands extend it parallel to the floor.The legs are wider than the shoulders and the socks are slightly outward.
  2. We do not fully squat - until the knee does not exceed the socks.The pace is slow, the breath is free.
  3. Let's start with ten reps.Twenty exercises are performed to advanced level, with two to three repetitions.
  4. Relax between approaches for thirty seconds.

Practice "President"

A general exercise that results in a good load on each muscle.It burns the calories perfectly.

  1. Standing at the wall, we retire from it with a half step and slowly sink as if we were sitting on a chair.
  2. In the hip and knee joints, we repeat the bend of the stool structure.
  3. Hold the pose for thirty seconds.
  4. We get up and relieve the tension of the muscles, trembling with legs and brushes, gently trembling.
  5. We use three approaches.

Manual exercises

Pushed to the knees

Affected - deltes, triceps and large chest muscles.Pushing from the knee is a light version of the floor.We recommend that the muscles confirm the later transition from the floor.In each lesson, you should try, straighten your leg, and press your knees slightly further.The location of the hands can be normal and narrow when the pressure is performed.

  1. Place the shoulder on the knees and hands on the floor;
  2. Lift the leg and cross;
  3. Press your hands, straightening your hands at the elbow;
  4. The movements are smooth and comfortable.This pace contributes to good muscle development.

With narrow hands

You can increase triceps with a tight hand setting.The exercise is done in the same way as the first version, but we put our hands a little bit like the shoulders.You can also make the push ups from the wall or the bench.For beginners - from five to ten.

Hand hands with dumbbells

Biceps exercise.You can use many options to perform the exercise.When using low weights and a large number of approaches, it perfectly removes fat from hand and shoulders.

With simultaneous bending

  1. Standing and sitting, leaning at the back.This allows you to load the muscles better as the power of inertia will not work when raising dumbbells;
  2. Take dumbbells and start bowing our hands into the elbows and move the shell on the shoulders.

You can use a lot of weight in the alternating version as one of the muscles can relax.

Exercises to the waist

Bicycle

  1. Lie on the floor.
  2. The fingers of the back of the head (do not clutch fingers), the elbows are pre -controlled.The legs are extended.
  3. At the same time, bend your right knee to your chest and pull it with your left elbow, stretching the oblique muscles of the stomach.
  4. Change the pages immediately: bend your left leg and stretch your right elbow.
  5. Repeat 40 times (each in each direction 20).The 3-4 approach with an interval of 30 seconds.

V-Rolling.

  1. Lie on the floor, stretch your arms behind your head, your legs are extended.
  2. At the same time, lift your straight leg up from the floor and pull your fingers with your straight arms, lifting your back from the floor.The body seems to form the letter V.
  3. A small "round" on the lower back of the back while moving up and down.
  4. Repeat 20 times.The 3-4 approach with an interval of 30 seconds.

Exercises for the chest

Pressing the palm

Exercise promotes the strengthening of the bust muscles.We focus on the contraction of the muscles.

  1. Slowly press the hand palm in front of the chest.The fingers are strictly upward.
  2. With the maximum effort, we pull away for a few seconds and gradually expand our palms.You can visually determine the benefits of your workout - your palm is maximum, and the bust is slightly rising.
  3. We repeat seven times.

Bourpie

Burpa is an exercise that can replace full workout as it is a minimal gymnastic complex.Contributes to burning calories - the number one movement for those who want to lose extra pounds.It can be installed in the complex of both chest muscles and executes it on its own.This movement develops all muscle groups, so it is compared to a mini simulator.Particularly contributes to weight loss of the buttocks, chest and abdomen.

  1. We do deep squat and rest on the floor with our palms.
  2. We lay down and go up the floor.
  3. We return to squat, jump up, lift our hands and squat again.

These elements form a single exercise that needs to be repeated in twenty seconds, then pause several scores and repeat it several times.The number of repetitions depends on physical training and age.

Breathing exercises to lose weight

Bodily

Grire Chauders has developed the respiratory gymnastics for the weight loss of Bodyflex.Proper breathing exercises are combined with moderate physical effort.All tasks are performed at a moderate rate.Significantly narrow waist, get rid of the sagging side and pull the bottom to the following body body flexes:

  1. Lion.Stand evenly, divide your leg along the shoulder level.The hands turn into the hips.Make a deep noisy breath and get most of the air through the stomach.Hold the oxygen for 2-3 seconds, then release the lungs, pull the press.During exhalation, press your tongue tightly with your lips.
  2. Side section.The starting position is similar to the "lion".Without tearing the right leg from the floor, inspiration should be placed smoothly transferred to the body's left knee and rest with the elbow.Pull up your right hand, take the left side left.Fix the pose exactly as long as you can spend without a new breath.Breathing, return to the beginning.Make 4 repetitions for each leg.
  3. Press.Remove the position - lying on your back.Bend your knees and press the feet of the legs on the carpet.Raise your hand.By inhaling the air, lift your shoulder and stretch your arm to the ceiling.Relax on exhalation.Complete 3-4 reps.

Vacuum

This is both physical and breathing.Despite the apparent simplicity, it differs in the complex technique of implementation, but with perseverance and patience, everyone can learn it.In terms of efficiency, this is not lower than the bar and twisting.Just as suitable for men and women.Everyone who dreams of a slender figure must include it in the training plan.

  1. Deep and slow breath through the nose.
  2. Hold your breath for a few seconds.Feel the tension of the abdominal muscles.
  3. Strong, energetic, but the same deep exhalation through the mouth to completely destroy the lungs from the air.

Useful tips and rules to perform exercises

  • Any class requires Warm up- This allows you to prepare the muscles, ligaments and joints, warming them, which minimizes the likelihood of injury.
  • The training should be intense, but still in quite gentle mode.
  • The minimum break between approaches is 30 seconds. But in order to leave breaks, it only leads to a quick overtime (physical, moral) that stagnates in training or in general in their complete elimination.
  • To drink water between exercises but a little -You will be enough or two sips.The water accelerates metabolism and therefore burns fat.
  • Correct implementation technique - The key to success.If you do not meet this rule, the exercises will not benefit, but can be harmful - they can lead to injury.
  • They do not give the results of the exercise if they eat something at the same time, without a system and in unreasonable quantities.Set the menu and diet It is necessary to bring the option recommended by nutrition closer.
  • Training should be one hour after a meal- After completing the classes, it is not worth eating the next 2 hours because the fat burning process is still in the body.Violation of this rule does not allow you to lose weight quickly.
  • If Add more dance, running or swimming to workout, this promotes a significant acceleration of the weight loss process.

Conclusions

Combined with these 20 exercises to lose weight and to follow their implementation tips, it quickly gets rid of extra pounds, restores beautiful figures and improves your health.