Exercise for effective weight loss should be more moderate than serious sports.The too intense and long -term energy costs will stimulate the opposite process - fat storage.Therefore, do not take too physically - this can cause an increase in appetite, leading to a set of extra pounds!We must not define records.
Physical training exercises are part of a general weight loss plan.They have to "burn" fat and nothing more.To this end, an easy race, a fast walk, another simple training is suitable.If you have the opportunity to visit the swimming pool, be sure to use it.You should swim calmly, preferably 45-60 minutes, no less.The water is colder than the body and has a high thermal capacity, which means that an additional energy consumption for heating is necessary.
Systematically perform a set of exercises every day.Your lessons should be regular, at least 5 times a week, last up to an hour.It is only then that you can count on a good result: the body gets used to a systematic and effective fat ", like a box of firefighters. Do not forget water procedures after physical education.
Note that the fat actually begins to "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 the weight.Then the heat is gradually spreading into the body.This indicates the start of the use of fat as fuel.Consequently, the classes should last at least three -quarters of an hour to ensure the necessary weight loss.
If it is difficult for you to force you to do so regularly, then the reasons are probably psychological.To eliminate them and engage in pleasure.
A set of exercises
Before each lesson, it is recommended to walk or run on site for a few minutes as hot.And you can repeat physical exercises for better weight loss several times during the day.
1st exercise, for the hands and the shoulder belt
Rise.Lift in front of you and through the sides, 10 to 20 times.The task, although simple in execution, loads the shoulder belt.
2nd exercise
Tilt10-15 times.Try to reach your head.Here, a load on the muscles of the back of the back and stretching the posterior surface of the body occurs.
3rd exercise
Slopes in different directions10 times.They contribute to the formation of a beautiful size, because they load the oblique muscles of the abdomen, the back and the buttocks.
4th exercise
Squats- Useful and effective exercises.They load the legs and buttocks.Squat for each approach 10 to 20 times.You can also increase the load if you make light jumps at the top or take charge.
5th exercise
TwinsThey help improve joint mobility and helps improve the shape of the legs and buttocks.The machs must be carried out forward, back and on the sides 10 to 20 times from the standing position.
6th exercise
Semi-Sarancha.It is played lying on the belly, with hands extended along the body.Lift each leg up 10-15 times and set yourself for 3 to 5 seconds.It eliminates the excess of the fat from the buttocks well and supports the tone of the press and lower back muscles.
7th exercise
Cobra.Lie on your stomach, folding your hands with elbows.The forehead and the palms are on the ground.When you breathe, tighten the muscles of the spine and lean back.Go back to the starting position on the expiration.It is carried out 2-3 times.It improves posture, strengthens the back, improves the flexibility of the spine.
8th exercise
Lift the straight legs10-15 times.They are played lying with their backs on the ground, their hands are extended along the body.Slowly lift your legs and when it is down, try not to touch the ground with your feet.Good charge on the lower part of the abdomen.
9th exercise for the weight loss of the abdomen
Ascension of the body10-15 times.The starting position is similar to the previous one, but the hands are behind the head.Lift the body on the expiration, lower it during inhalation.This burden strengthens the upper abdominal muscles.
10th exercise
Sides.It is made 5 to 8 times in each direction with folded legs.Take the position of sleeping on your back, hands behind your head.Fold your knees and lift the basin alternately in different directions.At the same time, oblique and rectus abdominal muscles are reinforced.
Perform this set of exercises to speed up weight loss every day and gain harmony!