Exercise to lose weight

Cool be the holder of a slim, toned body. A lot of people aspire to this, but the reality is often far from desires. Unbalanced diet, sedentary lifestyle, and the gestation of the child, stressful situations – all this and more with the time, leads to weight gain, which is not so simple. After seeing on the scale unflattering figure, many do not want to tolerate such a situation. Starts to look for the best ways to get rid of the hateful body fat, which is not only spoil the appearance, but have a negative impact on the work of important organs. Of course, you can try to sit on a diet, but the result is welcomed in many years, need exercise to lose weight.

What are the sets of exercises for losing weight quickly to meet your needs

What to choose to achieve the greatest effect? The process of burning fat requires a serious approach. The chosen exercise must correspond to the level of training to lose weight, be focused on the resolution of specific problems. If you want to remove the fat on the sides and belly, no need to focus only on the problem areas. Effective and lasting result available only as part of an integrated approach. The exercises are selected for all of the muscle groups, but with more emphasis on the main areas requiring correction. Over-zealous with the year is strictly prohibited. Therefore, you can not only discourage, in principle, to engage, but also to gain health problems. The best sets of exercises for girls:

• Shaping. For emergency situations to get rid of pounds useless these exercises are perfect. They include aerobics in a complex with the resulting motion allow you to get rid of excess weight. Must be a formatting only energetic women, that are configured for a quick result, and ready to work.
• Pilates. This complex is considered the safest. Ideal for everyone, as it involves training in a slow, peaceful rhythm. Each movement stretches to a maximum of maturation of muscles. The action of the pilates method seeks to work with the press, the pelvis, the back. Most of these exercises are suitable for young mothers and pregnant young girls.
• Fitball. Original method using large balloons. With it, the fun and provocative, you can discard a fairly large number of kilos, while strengthening the muscles of the body.
• The dance of the belly. Love the oriental motifs and you want to lose weight? This set would be the best. By visiting dance classes, you promptly return to your body the past, grace and harmony. The load is in this case referred to the area of the press, so a nice tour of warranty.

You can choose from, such as one of these complex applications, and of classical of training sessions conducted in the home or in a fitness centre, under the supervision of the coach. Thoughtful choices and a serious approach will not only make your silhouette more slender, but to improve the health, mood, develop the stress and the shutter speed.

Exercise to lose weight at home

The work on the figure of the house is excellent, alternative to a professional training with a specialist. There are an incredible number of sets of exercises to achieve the best results. For a start, you need to follow a few simple rules:

• Work on the transformation of the start with the organization of self-discipline, accurate goal setting and a good mood.
• Establish a timeframe of the occupation – per week, you must take a minimum of 3-4 training sessions.
• Train strictly part-time. The best way is to do it from 11 hours to 13 hours at noon and in the afternoon from 17 to 19 hours.
• The training spend on an empty stomach. Eat 2 hours before exercising at home.
• Really efficient only at the regular of the sensitive area. More often and more stable, better and more brilliant result.
• You must really want to lose weight, reconfiguring itself. The lesson "by force" will not result in the desired effect.
• In the process of the execution of the exercise stop for a "holiday" is not recommended. All the complex perform smoothly without stopping. Animals 30 seconds of the break, but no more.
• Each exercise is perform choose, according to the instructions, this will improve the results several times.

Good workout

Before performing a complete set of exercises on different muscle groups, it is necessary to "warm up", preparing his body to the workout. To neglect training is not worth it, if not then you can get a variety of injuries. Example of the set of actions is done in the following way (starting from the top):

• We are preparing for the implementation – become your feet shoulder-width apart, hands are on the waistband. Do gentle curves of the head in all directions.
• The movement of the shoulders up and down, as well as on the circle.
• Pulling the arm forward and begin to shoot alternately each of them.
• The hands are a link in a "castle" and keep the level of the thorax. Move the body to the other. Standing on the right side, the lower part of the trunk remains stationary.
• One arm placed on the size, the second raise to the top. Do slopes, pulling up the member with the body. Then change hands and start new.
• Do the slopes of the upper part of the body, taking up the ground. How to do it in "assembled" for a few seconds.
• Become exactly. We fully support a single stop, and the second continue to wear. It can be swivelled socks on the circle. Then change the leg and repeat again.
• Become directly on a deep breath, pulling the arm over the head and we become on the balls of the feet. Go down on the expiration.

Crushing your body, you can proceed to the main complex of the exercise in your muscle group.

Exercise for weight loss legs

The feet – it is the problem areas for many women and even men. Here are a few exercises that will help you to get rid of fat and to tighten the muscles:

• Mahi in hand. Support the back to the wall and we are on the tip of the feet. Stand up first left, then the right leg, and begin to him "swinging" in the sense of delay raised to a few seconds. The same year "mahi back".
• The elevations of the legs to the top with an accent. We will, building on the knees and elbows, and look in the soil. The left leg short, pulls toe and try to lift, as it can be the top on the surface. We focus, fix and a few seconds, and to return to the initial position. By analogy, we repeat, and the right leg.
• The rise of the basin. Sit down on the edge of the chair, support the hands in the seat and begin to go down. So let's do of the scapula to the surface, and the lower torso was in limbo. The angle of knee flexion should be 90 degrees. Try to lower the maximum to bottom. Then it rises gently, return to the initial position.
• Squats with a focus on the wall. Support the back to the surface, the legs put at a small distance from each other. Slowly go down until you reach parallel with the ground. Squat constantly touch the wall.
• The lifts of the body, with the leg opening. Let's take the horizontal position of gymnastics on the mat, the legs straighten and ubiraem in the wall. The hands pulling at the top of the head. Do exhale and lift the body, trying to touch the wall. The feet of divorce in opposite directions.
• The slope of the hull back of his knees. Become on knees, hands pulling forward, the back keep the maximum on the right. Return the upper part of the torso, back, do not bend in the lumbar region.

Exercises for the abdominals

Decide to transform my body, any girl or man must necessarily attract the attention on the belly. The study of the press in this case, is very important:

• Side-to-side twisting. Lie on your back, hands put on head, legs bend at the knees and ubiraem feet on the floor. Raises the case, by tilting in different directions. Try to bend up to reach to the knee, verifies the opposite.
• Normal torsion. Did a movement similar to the flicking, do not need to make bends. "Curl" strictly from the front.
• Planck. Lie on the gym mat. Fins and socks support on the ground and place while maintaining the torso upright, without sagging. Stay in this position for 30 seconds to 2 minutes, depending on the preparation. If difficult at the time become the bar, you can make a simplified version, for example, with a focus on the elbows or the transfer of weight on your knees.
• Belt on the side. Take the lateral position lying down. With a focus on the kitchen, which is fully a hand direct. Keep the feet together, the thighs have. Adopted a position more possible.
• "Fins". Let's take a horizontal position. The feet are flat, hands extended along the body. Raise each leg, simultaneously with a slight elevation of the hull. It is important not to bend the back in the lumbar and not to make any sudden movements.
• The load-balancing. Let's start the exercise, sit on the buttocks. Stand up straightened feet above the surface, the hands pulling in front of him. How do received position for 20 seconds, do not take the time and try to breathe regularly.
• "The mountaineer". Are in the bar directly with the hands. Finished interest, follow uno the posture, the stomach is resulted in the right look. Do exhaling and draw the right leg to the chest. With the inspiration let's get back to the original position.

Exercises for the chest and hands

Every girl dreams of beautiful hands and tight chest. The following exercises will help you to achieve perfection:

• The press of the wall. The hands support on the wall, put a little wider than the shoulders, legs are straight, close to each other. The mass of a body, the tnc moves on the balls of the feet and begin to push. Back/neck should remain straight and immobile. Working only the hands.
• Raise the arms with the weights. Let's take the lying position, lie on your back. Take small weights. Raise/omitted alternately by the hands. We move with the rhythm of the breath.
• Bench press standing French. Take the standing position. In the hands take the dumbbell, and with the elevation begin to rebuild the head.
• Assignment of hands standing. Are in the position to run any leg. The elbow support on the knee, and second-hand, we take a dumbbell, we get up, and then omit its and we visual production lead behind the knee. During the rise of the inventory of the shoulder blade to the maximum by putting with each other.
• Lying. Lie on your back, legs bend in knees and feet, we squeeze to the surface. Raise pelvic part, fold the hands at an angle of 90 degrees in the course of the biceps to the ground. As you exhale, we draw the weight up toward the top. Breathing, we omit the inventory to the original position.
• The rise bent at the elbows hands standing. The feet we have at a small distance from each other, eyes to the front. Arms with dumbbells bend and placing it at the level of the thorax. Gently and slowly raise them up to the maximum. Also slowly omitted.
• Stretching the triceps. Hands visual production lead behind the back and crossed in a "castle". The right we tend to the bottom and left – top. Stretch the strong maximum position and fixer for five seconds. Change of position, and we repeat again.

Cardio activity for the home

Cardio – the key element of any process of weight reduction. This is one of the most effective ways to "burn off the excess fat, exercise, to that it is necessary to place special emphasis. The most effective cardio-vascular training:

• Walking for weight loss. At first glance, it may seem that this is fairly simple and is unlikely to give the desired effect. In fact, walking is the best way to burn fast fat in the abdomen and the thighs. If you adhere to a good diet and regularly go for walks, quiet, your weight will quickly move. This exercise, although simple, allows to cool to speed up the metabolism.
• Jogging. It is a cardio exercise has a positive impact on the functioning of the cardio-vascular system, effective burn the body fat in the hard to reach places. Many do not like to run, but to no avail. It is this training dramatically on the right track to slim, patanatomy body.
• Cycling. If you don't like running, try a workout using a bicycle. This is not only the success of getting rid of extra pounds, is an immense pleasure from the process.
• Swimming. This type of cardio training helps to lose weight, reduce the muscle tone and cleanse the body. To quickly achieve a result, it is necessary to swim as fast as possible. Enough to start with 1-2 per week.

The benefits of the execution of the exercise

When you need to get rid of extra pounds, a balanced diet is not enough. Intelligently written is a complex exercise, allows in the shortest possible time to achieve the desired result: to get rid of the weight and tighten the body. The main benefits of training:

• The more muscle mass the faster the metabolism. The muscles — one of the main factors of proper functioning of the metabolism of a person. They spend a significant proportion from the food energy, especially in comparison with the adipose tissue. 1 kg of muscle fibers consumes every day of 15 calories and the same amount of fat in just 5. The huge difference.
• Long-term conservation results. By doing even a minimum of exercise, losing weight works on the perspective. Even if you stop exercising, the muscles, for a long time, operate by inertia, consuming a large amount of calories every day, keeping the body at a desired weight.
• The good mood. The sport is not just the seriousness of the physical load, but in an excellent mood for the whole day. By doing a few exercises, you will quickly notice that the body is full of energy, vigor and incredible spirit.
• Beautiful cosmetic effect. With the mobility of the charges of the skin tone becomes firmer, more toned. It is to be noted that little by little disappeared from the elsewhere in the "orange peel" with the problem areas.

In order to "build" a beautiful body, it is necessary to be mentally and physically prepared for the complex, long-term use. But the result is exactly the pleasure and the silhouette quickly acquire pleasant curves.