Exercises to lose weight

It is great to be the owner of a slim, toned body.Many people strive for this, but reality is often far from desires.The unbalanced diet, the sedentary lifestyle, the stressful situations carrying the child - all and over time leads to a much more set of overweight, which is not easy to cope.

Seeing the balance, which is disappointing, many people do not want to cope in such a situation.Finding the best ways to get rid of hated fat deposits begins, which not only spoil the appearance, but also negatively affect the work of important organs.Of course, you can try to sit on a diet, but as a result we need many years, we need exercises to lose weight.

The causes of excess fats

Do you suffer from overweight and plan to make physical efforts?Initially, the causes of fat deposits should be determined:

• Social food addiction.This is the active propaganda of harmful food, and the joint company is due to various snacks.The negative effects are enhanced by the use of products with "bad" composition, which the body easily and completely absorbed without obstructing them in their way.
• Hormonal disorders.The fruits of hormone production often lead to a slowdown in metabolism and then overweight.Understanding that the hormonal background violates it is very simple - the body feels constantly hungry with thirst, depression, dry mucous membranes or fatigue.
• Interruption of the stomach tract.Fat tissue is an ideal place for storing and accumulating toxins.They are developed due to a violation of the digestive system.The accumulated harmful substances gradually lead to obesity, diabetes and other unpleasant diseases.
• Psychosocial factors.Stressful situations, sadness, anger, boredom and other emotional factors are the cause of exaggeration, which inevitably leads to fat accumulation in the most unattainable places.Most often, moral shocks are stuck with chocolate and other products with fast carbohydrates, so the balance arrows very fast towards growth.
• Sitting lifestyle.Most modern people got stuck to the office.Due to computer continuous work, lack of motor activity, public transport excursions, and permanent viewing of the TV result in inadequate energy consumption.It accumulates over time in the form of fat deposits.People who have previously actively played sports suffer from the event and have recently stopped moving.
• Genetics.Due to the genetic predisposition, excess weight may occur.In many cases, people were full of any reason.And when the doctors figured out, it turned out that relatives were obese.It turns out that completeness is often genes inherited from the legacy of the older generation.
• Toxic load.Poisoning is another general cause of fat deposits.Overloading of the liver with harmful substances, over time leads to violation of sugar levels, lack of basic acids and a decrease in metabolism.The body is clogged due to the use of inadequate nutrition, the use of products containing "chemistry", etc.
• Insulin imbalance.Violation of such an important hormone often leads to rapid extra pounds.When the level of insulin decreases, incoming sugars will disappear from the absorption of the body and begin to lay down on the walls of the blood vessels in the form of plaques.

Practical exercises for you for quick weight loss

What can you choose to have a greater impact?The fat burning process requires a serious approach.The selected workout must meet the level of weight loss, which aims to solve specific problems.If you need to remove the fat from the pages and the abdomen, you do not have to focus on these problematic areas.

Effective and lasting results are only possible with an integrated approach.Exercises are selected for each muscle group, but they place great emphasis on the main zones that require correction.It is strictly forbidden to be zealous with physical effort.This will not only deter the desire to include in principle, but also to look for health problems.The best exercises for modern girls:

• Shaping.These workouts are perfect for getting rid of excess kilograms.This includes aerobics in combination with dance movements, which as a result allows you to get rid of overweight.Formatting is only suitable for energetic women, configured for quick results, and is ready to work continuously.
• Pilates.This complex is considered to be the safest. Absolutely suitable for everyone as this includes a slow, comfortable training.Each movement is provided for maximum muscle development.The purpose of Pilates is to work with a press, a small pool.Most of these courses are suitable for young mothers and pregnant girls.
• Fitball.Original technique with large balls.It allows quite a large amount of kilograms to strengthen the muscles of the whole body, fun and fiercely.
• Belly dance.Do you like oriental motifs and really want to lose weight?This complex is best suited.Participating in the dance classes, he returns to his body as soon as possible, past grace and harmony.The load in this case is directed to the press area, so the beautiful waist is guaranteed.

You can select both specific complexes and classic workouts, at home, or at a fitness center under the supervision of a coach.Not only does a thoughtful choice and a serious approach make the figure thinner, but also improve well -being, mood, stress resistance and perseverance.

Slimmer exercises at home

Work on the shape of the house is an excellent, affordable alternative to professional training with professionals.There are an incredible number of practices that promote the best results.You must first complete several simple rules:

• We begin the work of transformation through a clear setting of self -pain, goal and good mood.
• We make the schedule of classes-you need to do at least 3-4 workouts.
• We train strictly during certain hours.This is best from 11 am to 1 pm from lunch and afternoon-5 pm to 7 pm.
• Do workout on an empty stomach.2 hours before home sports.
• Only regular patch exercises are truly effective.The more often and stable, the better and brighter the result.
• You really have to lose weight if you configure yourself correctly.Classes "through power" do not lead to the desired effect.
• It is not advisable to stop for "relaxation" when performing exercises.All complexes are done smoothly without stopping.It was allowed for a break for 30 seconds, but nothing more.
• Each exercise is performed as appropriately as possible, which improves the result as many times as possible.

Correct warm -up

Before performing full exercises for different muscle groups, you need to prepare your body for home training.It is not worth neglecting the warming, otherwise you can get various injuries.The set of approximate operations is performed as follows (start mostly):

• Preparation for execution - straight, with legs width, hands are on the belt.We take a smooth turn in different directions with your head.
• Movement of the shoulders up and down, as well as in a circle.
• We pull out our arms and we will get them all the worst possible.
• We secure our hands to the "castle" and keep it at the chest level.The case is moved in one and the other.We stand straight, the lower part of the body remains motionless.
• One hand on the waist, the second - lift it up.We mark and stretch the elevated limb together with the body.Then we change our hands and start again.
• The tendency of the upper body is performed and the floor is reached.We are fixed for a few seconds in the "collected".
• We become even.We only rely on one foot and the second to the toe.We rotate with a sock in one circle.Then change the leg and repeat again.
• We will be straight, stretch our hands over your head in a deep breath and stand on the socks.We go down to exhale.

After shaking your body, you can safely start the main exercises of the desired muscle groups.

Exercise to lose weight

The legs are problematic areas for many women and even for men.Here are some exercises to help get rid of fat and tighten the muscles:

• Twins to the side.We rest against the wall and get to the socks.First lift the left side, then the right leg and start to side to the side, holding for a few seconds in the raised position.Similarly, we do the "Twist Back" exercise.
• The legs rise upwards.We lean down, rest on his knees and elbows, look at the floor.Sticking your left foot, tighten the sock and try to lift how high above the surface.We fall behind for a few seconds, repair it, and return to the starting position.We repeated the right foot with analogy.
• Raising the pool.We sit on the edge of the chair, rest our hands in the seat and start sinking.We do the blades on the surface and the bottom of the body is endless.The angle of bending of the knee should be 90 degrees.We try to sink as low as possible.Then we rise smoothly and return to the starting position.
• Squades, emphasizing the wall.We rest with your back to the surface, placing our feet slightly distance.Slowly sink until it reaches the floor.Squatting, touching the wall constantly.
• Raising the body with wired legs.We get a horizontal position on the gym carpet, straighten the legs and relax to the wall.Give our hands over your head.We breathe and lift the case, try to touch the walls.The legs are divorced in the opposite direction.
• The tilt of the case from the knee.We knelt down, stretched out our hands, hold your back as simple as possible.The upper body was leaned back without leaning into the lower part.

Press exercises

After deciding to transform their body, all girls or people should definitely pay attention to the stomach.Studying the press in this case is very important:

• Side twist.We lay on our backs, put our hands behind the head, bend our feet on the knees and relax our feet on the floor.We raise the case and fall in different directions.We try to reach your knees that are contrary to the greatest possible extent.
• Normal twist.Movement is performed similarly to its side, but no need to turn.“Twist” strictly forward.
• Planck.We go to the gym carpet.With our hands and socks, we rest on the floor and rise, keeping the body accurately without any difference.In this situation, we run between 30 seconds and 2 minutes, depending on the preparation.If it is difficult to stand in the lane immediately, you can take a simplified opportunity, for example, on the elbow of the elbow or with the predominance of your knee.
• Planck's side.We are lying to the side position.We stand out on a completely straight hand.We hold our feet together, lift our hips.We will keep the accepted position.
• "Flippers".We are in a horizontal position.The legs lie evenly and the hands are straightened along the body.It raises each leg separately -at the same time as the case is easy to raise the case.It is important not to bend the back of the lumbar region and to make sudden movements.
• Balance.We start the exercise while sitting on the bottom.Raise the straightened legs over the surface, stretch our hands in front of you.They are fixed in the resulting position within 20 seconds, we are not in a hurry and we try to breathe evenly.
• "Mountaineer".We get straight into the bar.We follow the posture, tighten the stomach, and control the look straight.We breathe and pull the right leg to the chest.By inhalation we return to the starting position.

The exercises of the chest and hands

Any girl dreams of beautiful hands and a fitting breast.The following exercises help to achieve perfection:

• Bear from the wall.With our hands, we lean on the wall, put them slightly wider than the shoulders, the legs standing straight together.Move the body mass into the socks and start suppressing.The back/neck must remain straight and motionless.Only the hands work.
• Raising hands with weighting.Take off the situation to lie down and lie down on your back.We buy small dumbbells.Rise up/lower your hand.We move with the rhythm of breathing.
• The bench press is in French.We take a standing position.We take one of the dumbbells in our hands and start with the rise behind the head.
• Standing hands standing.We fall on any leg.With the elbow, we lean on the knees and pick up the dumbbell every second, lift it, then lower it and lead it to the knees.When lifting the inventory of the pages, we reduce each other as much as possible.
• Nice to lie.We lie down on your back, rot in your knees and click on the surface of your feet.Raise the part of the pelvis, bend our hands at an angle of 90 degrees without separating the biceps from the floor.Breathing, pull up the dumbbell.After breathing, the inventory is reduced to the starting position.
• Rise on the elbows of the hands.The legs were distributed shortly from each other and the glance is in advance.Hands treated with dumbbells bend and reduce the chest level.Slowly, slowly, lift them to the maximum.Slowly we slow down.
• Stretching to triceps.We lead our hands behind the back and cross the "castle".Stretch the right side from the right and the left from above.In the resulting position, stretch the maximum and secure it for five seconds.We change the position and repeat again.

Cardiocracies for home

Cardio is a mandatory element of any weight loss process.This is one of the most effective ways to "burn" excess fat, an exercise that must place special emphasis.The most effective cardio workout:

• Walking to lose weight.At first glance, it seems to be quite simple and probably not gives the desired effect.In fact, walking is the best way to quickly burn the abdomen and hips.If you follow the right nutrition and walk regularly with a comfortable step, your weight moves quickly.This exercise, despite simplicity, helps to "accelerate" metabolism.
• Running.This cardiopulsion has a positive effect on the work of the cardiovascular system and effectively burns fat deposits in the most unavailable places.Many do not like to run, but to no avail.Such training significantly promotes you on a slender, equipped body.
• Cycling.If you don't like running, try to train with bikes.This is not only a successful liberation from the extra pounds, but also the great joy of the process.
• Swimming.This type of cardio workout will help you lose weight, return the sound to the muscles and improve your body.You need to swim as quickly as possible to achieve quick results.Enough to start 1-2 hours a week.

The benefits of performing exercises

If you need to get rid of the extra pounds, a balanced diet is not enough.The competent set of practice sets you to achieve the desired result as soon as possible: discard the weight and tighten the body.The main benefits of training are:

• The higher the muscle mass, the faster the metabolism.Muscles are one of the main factors of the correct, uninterrupted work of one person's metabolism.These are the main percentage of energy from food, especially compared to adipose tissue.1 kilogram of muscle fibers consume 15 calories a day and the same amount of fat is only 5. The difference is colossal.
• Improving the quality of the body.By performing exercises you will always have a toned body.Visual thinness is not always aesthetic.Flexibility is what can be achieved with stubborn training.We recommend that you use at least a minimum inventory, such as dumbbells or weights.The results are measured not by the number of scales, but by the ratio of fat and muscles.
• Long retention of the result.By doing minimal exercises, weight loss will work in the future.Even if you stop training temporarily, the muscles will work inertia for a long time, consuming a large number of calories a day, keeping the body in the desired weight.
• Great mood.Sports are not only severe physical activity, but also a great mood throughout the day.After completing some exercises, he quickly notices that the body will be full of energy, momentum and incredible spirit.
• General healing of the body.Physical activity positively affects the work of all internal organs.The risk of oncological diseases, diseases related to the work of the stomach tract, and the risk of the cardiovascular system are reduced.Immunity rises - one is much less sick due to colds.
• Great cosmetic effect.With physical exertion, the skin makes sound, becoming more flexible, tightening.It is worth noting that the notorious "orange crust" from problem areas is gradually disappearing.

To "build" the beautiful body, you must be moral and physically prepared for complex, long -term work.But the result is definitely asking, and the figure will quickly get pleasant bends.