The movement for effective weight loss should be more moderate than serious sports.Too intensive and long -term energy costs stimulate the opposite process - fat storage.Therefore, do not invite yourself excessively physically - this can lead to an increase in the appetite, which leads to a number of additional pounds!We should not specify data records.
Body training exercises are part of a general weight loss plan.You have to "burn" fat and nothing more.For this purpose it is easy to walk, quick to walk, another simple training is appropriate.If you have the opportunity to visit the pool, use it.You should swim calmly, preferably 45-60 minutes, not less.The water is cooler than the body and has a high heat capacity, which means that additional energy consumption is required for warming.
Systematically carry out a number of exercises every day.Your courses should be regular, at least 5 times a week and up to an hour.Only then can you count on a good result: the body gets used to "burning" like a fire box to systematically and effectively.Don't forget the water methods after physical education.
Note that the fat actually "burn" only 15 to 20 minutes after the start of the movement.First the energy of glucose and glycogen.Their destruction also benefits, but does not reduce weight.Then the heat gradually spreads through the body.This shows the beginning of the use of fat as a fuel.Therefore, the classes should take at least three quarters of an hour to ensure the necessary weight loss.
If it is difficult for them to force themselves to do this regularly, the reasons for this are most likely psychological.To remove them and to deal with pleasure.
A number of exercises
Before each lesson, it is recommended to go warm or walk on site for a few minutes.And you can repeat physical exercises a better weight loss during the day.
1. Exercise for hands and shoulder girdle
Climb up.Lift ten-20 times before you and through the sides.The task in the execution is easy, loads the shoulder girdle.
2. Exercise
Tilt forward10-15 times.Try to reach your head.Here a load occurs on the muscles of the back and stretches the rear surface of the body.
3. Exercise
Hang in different directions10 times.They contribute to the formation of a nice waist while loading the sloping muscles of the abdomen, back and buttocks.
4. Exercise
Squat- Useful and effective exercises.They load legs and buttocks.Shatter 10-20 times for each approach.You can additionally increase the cargo if you make slight jumps at the top or take a load.
5. Exercise
TwinsThey help to improve common mobility and contribute to improving the shape of the legs and buttocks.Machs have to be carried forward 10 to 20 times in front of the standing position, back and on the sides.
6. Exercise
Semi-sarncha.It is listed that lies on the stomach and the hands are extended along the body.Lift each leg up 10-15 times and fix it for 3-5 seconds.It removes excess fat from the buttocks well and supports the tone of the muscles of the press and the lower back.
7. Exercise
cobra.Place on your stomach and bend your hands on the elbow.The forehead and palms are on the floor.Pull the spine muscles when breathing and lean back.To exhale to exhale to the starting position.It is carried out 2-3 times.It improves posture, strengthens the back, improves the flexibility of the spine.
8. Exercise
Just lift legs10-15 times.They are carried out that lie on the floor with the back, the hands along the body.Slowly raise your legs and try not to touch the ground with your feet when lowering.Good load in the lower part of the abdomen.
9. Exercise for the weight loss of the abdomen
Bonusing10-15 times.The starting position is similar to the previous one, but the hands are behind the head.Inhale the body when exhaling and lower it when you inhale.This load strengthens the upper abdominal muscles.
10. Exercise
Basin on the sides.It is carried out 5-8 times in each direction with curved legs.Take the position to lie on your back, hands behind your head.Bend your knees and alternately lift the pelvis in different directions.At the same time, the slopes and rectus belly muscles are strengthened.
Perform these exercises to accelerate weight loss every day and to gain harmony!