Exercises for losing weight

Great, the owner of slender, toned body. Many people tend to be, but the reality is often far removed from the wishes. To cope with unbalanced diet, lack of exercise, the discharge of the child, stressful situations – all this and much more in the course of time leads to weight gain, which is not so easy. Do not look unfavorably on the scale is a number that many want to put up with this Situation. Start searching for the best ways to get rid of the hateful body fat, which will not only ruin the appearance, but also a negative impact on the work of the main organs. Of course, you can try to sit on a diet, but the result is enjoyed for many years, you need exercises for weight loss.

What exercises are suitable for fast weight loss for you

What you should choose to have a greater effect? The process of burning fat requires a serious approach. The selected exercises must necessarily be the level of the slimming process, directed on the solution of specific problems. If necessary remove the fat from the sides and the belly, you do not need to focus only on the data, the problem areas. Effective and lasting result is only in the case of an integrated approach. The exercises for all the muscle groups, but with more emphasis on the most important areas that require correction. To busy with physical activities is strictly prohibited. So you can't engage, only to be discouraged in principle, but also to earn additionally health problems. The best exercises for modern girls:

• Shaping. For emergency get rid of unwanted pounds, these exercises are perfect. Aerobics combined with dance movements, which enable get rid of excess weight include. Shaping only suitable for active women that work fast results, ready in order to this constantly.
• Pilates. This plant is considered to be the safest. For anyone leisurely pace suitable, since the Training is in a slow,. Each movement stretched to the maximum by working the muscles. The effect of Pilates aims to work with the press, the little basin, have been excellent. Most of these exercises are suitable for young mothers and pregnant girls.
• Fitball. The original technique with the use of large balls. With him funny and cocky is accused of a sufficiently large number of kilograms, the strengthening of the muscles of the whole body.
• The dance of the abdomen. Love the Oriental motifs and really want to lose weight? This complex is best suitable. Dance courses, in a very short time your body former grace and harmony. The load in this case is directed to the area of the press, so beautiful waist guaranteed.

You choose how this specific complex, as well as the classical Training, carried out in the home environment, either in the fitness center under the supervision of a trainer. Thought-out choice and a serious approach will not only make your figure more slender, but also improve the health, mood, develop resistance to stress and endurance.

Exercises to lose weight at home

The work on the figure of the house — a excellent, cost-effective Alternative to a professional Training with a professional. There is an incredible amount of complex exercises, to achieve the best results. For starters, you need to a few simple rules:

• The work of Transformation begin with the organization of the self-discipline, clear purpose and in a good mood.
• The time to create a plan of employment in the week at least 3-4 training sessions should be.
• Train only part-time. This is best done with 11 to 13 hours until lunch and in the afternoon – from 17 to 19 PM.
• Training on an empty stomach spend. Should eat 2 hours prior to the sporting activities at home.
• Really effective only regular spot. The more often and the more stable the better and brighter the result.
• You must really want to lose weight, correct it by yourself. Classes of "violence" does not lead to the desired effect.
• During the implementation of the exercise, stay for the "Rest" is not recommended. All systems meet smoothly, without interruption. Approved after 30 seconds on Pause, but no more.
• Each exercise, you perform as much as possible correctly, in accordance with the instructions, to improve the result several times.

The proper warm-up

Before you is a complete series of exercises for the different muscle groups, you need to "warm up" to prepare you to train your body at home. The Training is not to be neglected is necessary, otherwise you will get a variety of injuries. An exemplary set of actions is executed, as follows (starting at the top):

• Preparation for execution – we are straight with your feet shoulder-width apart, the hands are at the waist. Smooth curves make the head in different directions.
• Movement of the shoulders up and down and in circles.
• Drag you start to the arms to the heated seats in the front and each take turns of them, as far as possible.
• Hands pledge in the "castle" and keep at the level of the Thorax. Housing move in one and in the other side. Standing upright, the lower part of the trunk remains.
• A Hand rested on your waist, the second – up. Make flips, pulls the suspended limb with the torso. Then change hands and begin again.
• The inclinations of the upper body, and down to the floor. Fix in the "assembled" for several seconds.
• We will be exactly. To rely completely only on a stop, and the second at the top to keep. Rotatable nosočkom in a circle. Then switch the leg and repeat.
• We are directly on a deep breath, the hands moved over the head and we make us on the socks. Fall on the exhale.

- Breaking your body, you can be sure to the basic set of exercises for the desired muscle groups.

Physical exercises for slimming legs

The legs are problem areas for many women and also men. Here are a few exercises that help get rid of fat and tighten their muscles are:

• Mahi in Hand. Against the with his back to the wall and we make us on the socks. You lift first the left and then the right leg, and begin your "swing" in the direction of hold in the raised Position for a few seconds. Similarly, the exercise "Mahi will return".
• The ascents of the legs to the top, with a center of gravity. Go, rest on the knees and elbows, looking down at the floor. The left leg strain, to stretch the sock and try to lift as high as possible above the surface. We freeze for a few seconds, and back to the starting position. To repeat, In analogy, and for the right leg.
• The rise of the pelvis. We will put us on the edge of the high chair, to sink the whole thing with the hands in the sit and start. You make it so that the shoulder blades on the surface and at the bottom of the hull is in the balance. The angle of diffraction of the king's meadow should be 90 degrees. Bend over try as low as possible. Then slowly rise back to the starting position.
• Squats with a focus on the wall. Against the with the back to the surface, the feet to implement in a short distance of each other. Slowly increase until parallel to the floor. Squat, to continually touch the walls.
• The ascents of the hull with the junction legs. Take a horizontal Position on a gymnastic Mat, the legs straighten and ubiraem on the wall. The hands over the head. Make the exhale and lift the housing, tried to touch the wall. The legs are in opposite directions.
• The inclination of the housing with the knees. We will draw on the king's meadow, hands, to the heated seats in the front, the back direct as possible. Tilting back the upper part of the trunk, not in caves in the lumbar area.

Exercises for the abdominal muscles

The decision to transform your body, every woman or man should. attention to the belly The study of the press in this case is very important:

• Side-To-Side Twisting. You lay on your back, hands behind the head, the legs turn in the king's meadow and ubiraem the feet on the ground. We collect the housing, tilt it in different directions. Elbow try to reach the maximum king's meadow, contrarily to find.
• The usual rotation. The movement is similar to the side, to just do twists. "Curl" by the heated seats in the front.
• Ironing. You lay on the exercise Mat. The palms of the hands, and socks against the floor and rise, keep the torso evenly, without any distractions. Stay in this Position for 30 seconds to 2 minutes, depending on the preparation. If heavy in the handle, can be a simplified variant, e.g., with a focus on the elbow, or the transfer of the weight on the king's meadow.
• Strap on the side. Take the situation lying down. Climbing with the emphasis on completely straight arm. Keep your feet, hips lifting. You retain the Position for as long as possible.
• "Flipper". Take a horizontal Position. The legs are straight, arms stretched along the body. Lift each leg individually, at the same time with a slight increase of the housing. It is important not to bend over the back in the lumbar spine and not to jerky movements.
• Balancing act. You start the exercise, sit on the buttocks. Lift straightened leg above the surface, hands in front of pull. Fix in the received Position for 20 seconds, not in a hurry and trying to breathe evenly.
• "Mountain climbers". Be in the bar on straight arms. Follow the posture, the abdomen is retracted, look straight ahead. Tun-breath and on the exhale pull the right leg to the chest. With inhalation return to the starting position.

Exercises for chest and arms

Every girl dreams of beautiful hands and firmer breast. The following exercises will help to reach the perfection:

• Bench press from the wall. Hands leaning on the wall, you will have to implement a little wider than the shoulders, the feet are right next to each other. The mass of the body on the tips of the toes move start and wrung out. Back/neck should remain straight and immobile. Only your hands to work.
• Increases in Hand with the weight. Position lying down, lie on the back. Take small weights. Lift/lower, alternating the hands. We always move with the rhythm of the breathing.
• Bench press are in French. Take a position. In the Hand take a dumbbell and, with the rise of begin, start behind the head.
• The junction of the Hand. We are in the Position of the lunge on each foot. Elbow, we rely on king's meadow, and with the other Hand take a dumbbell, lift it, then lower it and run for the king's meadow. When lifting the inventory of shoulder blades to a maximum reducible to each other.
• Bench press. You lay on your back, legs bend at the knees and the feet, well you click on the surface. Part lift the pelvis, the Hand bending in an angle of 90 degrees the biceps tendon without separation from the ground. Exhale, pull the barbell to the top. Inhaled, set the inventory to the original Position.
• The climb folded hands in the elbow stand. The feet you place on a small distance from each other, view to the heated seats the front. Hands with dumbbells bend and reduce it to the level of the chest of drawers. Slowly, slowly you lift it upwards to the Maximum. Slowly let down.
• The stretch on the triceps. The hands behind the back cross over in the "castle". With the right keep, and the one on the left above. Stretch in the resulting Position of the maximum, and fix it in five seconds. You can change the Position and repeat again.

Cardio activity for the home

Cardio is a mandatory Element in any process of weight reduction. It is one of the most effective ways to "burn" excess fat, exercise, want to highlight to you. The most effective Cardio:

• Walking for weight loss. At first glance, it may seem that it is quite easy and hardly have the desired effect. In fact, the best way walking to burn fat quickly in the belly and thighs. If the right diet and regularly go for a walk unhurried pace, your weight quickly stir. This exercise, in spite of the simplicity, help great, "speed up" metabolism.
• Run. It is a cardio exercise a positive effect on the work of the cardiovascular System, effectively the body burns fat in the most remote places. Many do not like it, but in vain. Exactly such Training considerably you advance on the way to the slim, patanatomy of the body.
• Cycling. If you don't like to run, try the exercise with the use of the Bicycle. It is not only a successful elimination of extra pounds, but also a great deal of pleasure from the process.
• Swimming. This type of Cardio helps to lose weight, to improve the tone of muscles and the body. To achieve a quick success, you must swim as fast as possible. Enough to start with 1-2 hours of instruction a week.

Advantages of the use of the performing exercises

If you need to get rid of extra pounds, a balanced diet is not enough. Well-structured series of exercises allows you to achieve in the shortest possible time the desired result: accused weight and tight body. The main advantages of the use of the training:

• The more muscle mass the faster the metabolism. Muscles — an important factor for proper, trouble-free operation of the metabolism of a Person. You spend a large percentage of the incoming energy with food, especially in comparison to fatty tissue. 1 kg of fibers in the muscles consumes a day, 15 calories and the same amount of fat only 5. The difference is enormous.
• Long saves the result. Implementing even minimal exercises, slimming to work on the perspective. Even if the time to stop to train, the muscles for a long time to work through the inertia, by holding large amounts of calories daily, the body in the desired weight.
• A wonderful mood. Sport is not only a heavy physical burden, but also a good mood for the whole day. After a few exercises, you will quickly notice how the body is full of energy, cheerfulness and incredible spirit.
• A great cosmetic effect. With the physical strain, the skin tone becomes firmer, toned gets. It is worth noting that, gradually, the infamous "orange skin" will disappear in the problem areas.

To "build" a beautiful body, you must be physically and mentally ready for the complicated, tedious work. The result is unconditional delight, and the figure acquires quickly, pleasant curves.