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Effective training for weight loss

To lose weight and keep your body in good condition, you cannot get by without a healthy diet and a training complex.Physical exercises effectively burn calories and increase muscle mass.

Sports girl is in the bar

What is the process of burning fat?

There are two most important energy sources in the body - glycogen and fat.Glycogen is a stronger source and it is easier to turn it into energy than in fat.Therefore, the body tries to burn it first, and only then does the turn come too fat.

Therefore, the training should be at least half an hour, as it does not achieve the burning of fats during training, especially with improper nutrition.

Physical stress with high oxygen consumption means every aerobic load - ie running, swimming, bicycle, etc. These types of loads best contribute to burning fat.Therefore, strength training, especially in the stuffy hall, does not help you to lose weight.Yes, such training will train muscles.But they are still visible due to a layer of subcutaneous fat.

Aerobics and strength training have to be combined, since only running or bicycle does not achieve the desired result because the body can adapt to a monotonous load.And sooner or later ordinary running will simply stop working on fat burning.And here is only the change of load and conveys the desired effect.The more muscles in your body, the faster the fats are burned, so that strength training is required with proper weight loss.

Fat is an energy source, not a local tumor.Therefore, for example, in a certain area, for example on the stomach or on the pages, you cannot be able to burn it in this place.The maximum that you are successful is to move fat under or over the area that you influence due to skin elasticity.

Fitness dumbbells in the hands of a fitige girl

Therefore, the press press does not burn fat in the stomach - it burns fat evenly from the whole body.

Every person has genetic features.Therefore, in some cases, fat is best let out of the hips, while others are out of the stomach.This can also happen with the same training process and a power supply system - this is just a genetic feature.

What kind of exercise for weight loss?

The following training is considered the most effective weight loss:

  • Cardio.It is a long -term physical activity with low intensity that increases the heart rhythm.Such training includes: clockwork on a treadmill that walks on an elliptical simulator for twenty minutes.
  • Interval. Carried out with a change of both the intensity and the speed.This is a run that goes on an ellipsoid and cycling.Only half a minute at high speed and then with a coward - one and a half minutes.If you change the speed, you are involved for about 20-30 minutes.
  • Perfomance. Such training includes either with a load or with your own weight.They are cyclical.

The success of weight loss is not only due to regular training, but also to revision the diet.

Proper nutrition by 80-90 percent determines the result.You can dedicate strenuous training up to 10 hours a week, but reduce the effect achieved during this time with the remaining 168 hours to zero.Those who want to lose weight should adhere to a hard diet.It is necessary to completely give up carbonated drinks and fast food.Only healthy and natural foods should be present in nutrition, i.e. fruit with vegetables, low -fat (lean) meat.

20 effective exercises at home

A list of the best exercises for beginners at home and information about how you can carry out correctly.Read and combine them by creating an individual class program with which you can found your first homecasses.

Movement to burn fat on the stomach

The abdominal muscles are in front of and on the sides, so that the exercises have to be selected so that they make all muscles proportional too proportional.In addition, it must be remembered that the press is muscles.Our goal is not to pump the muscles, but to remove fat deposits from the belly and sides.

Plank

The initial position of the exercise is to bend your hands in the elbows.The position of the body is the focus that lies on the elbow.It is necessary to rely on the forearms and toes of the legs.The elbows are strictly put under the shoulders, the hips and the stomach are tense during the entire lesson.The bar is carried out and held while exhaling while there is enough strength (start with 10 seconds).

  • The feet together - this increases the load of the muscle complex of the abdomen.
  • The legs are kept in heavy tensions.
  • The buttocks are constantly tense.
  • The lumbar department should be flat when executing the bar.You cannot round and bend your back.
  • The stomach is put on by the ribs, but the breath does not have to be kept.
  • The elbows are placed exactly under their shoulders so that they can unload the shoulder strap.

Twist

Nothing burns faster on the stomach than twisting.

  1. Place exactly on the carpet, bend your knees and feet on the floor.Or you can collect your legs at an angle of 90 degrees.
  2. Lift your hands and put her behind your head or cross her on your chest.
  3. Inhale deeply and increase the upper part of the body - exhale.
  4. Breathe in again when you sink, exhale, and ascend.
  5. Do 10 times when you are a beginner.
  6. Repeat 2-3 sentences.

Running

One of the simplest ways to get rid of additional pounds.Running helps to accelerate the metabolism, to eliminate the consequences of stress, so it is very effective to lose weight and burn excess fat.

The slow run is suitable for long distances for more effective fat burning.Compliance with the right running technique helps you to avoid overload and injuries:

  1. We look in front of us and keep our heads straight.
  2. The shoulders are back and down.
  3. The press is a little tense and ensures the stabilization of the hips.
  4. The elbows are bent at an angle of 90 degrees.
  5. The foot ends up smoothly: first on the heel, it rolls and rolls gently onto the toe.

Lift the legs

Dynamic exercise for the lower part of the Rektus Bauch muscle.It must be carried out in a multi -bond style: the number of legs in one approach should be at least 20.

Technology:

  1. Lay back on a sports carpet.
  2. Place your hands along the body.
  3. Remove the ankles together, smooth out your legs and lift them 15 cm above the floor.
  4. With a fast movement that lifts the legs up (a right angle should form between the hips and the upper part of the body).
  5. Put your legs back to its original position.
  6. Repeat the movement several times.
  7. Perform 3 Series with a minimally possible calm between approaches (don't rest more than 30 seconds)

mill

Torture body weight on the left leg, bend the rights and use the press bring your knee into the stomach.

  1. Make a small tendency forward, pull your left hand up and right.
  2. Pull your stomach.
  3. Replace their hands for 20 seconds and bend in the body - Take your right hand highAs far as you can be on one leg.The task is not to fall from an unstable position.The "mill" can be carried out with slow movements.
  4. Repeat with the second leg.

Berries and hip exercises

Lunch forward

Great exercise to strengthen the muscle groups of buttocks and hips.Become even.Set your legs easily.We take a step forward, bend the leg at a right angle and slowly sit on it.We completely smooth out the leg behind the leg and approach the floor and lean against the toe.Keep your back evenly, your shoulders are straightened.We climb with a focus on the foot of the legs that are exhibited forward.We carry out the exercise for about ten times two to three approaches.

Stormy bridge

The exercise is in isolation the buttocks and visually increases the "fifth point".

  1. We lie down freely, hands along the body, our legs shoulder -width apart.
  2. We bend the knees at a right angle and tear off the buttocks from the floor and lean against our feet.In this case, half a time is formed.
  3. You can set a height under your feet to increase the load of the gluteal muscles.
  4. We delay in this position for a few seconds.
  5. We go to the floor.

The kidnapping of the legs back

Technology:

The fact that you put your entire weight on your hands and knees means that your buttocks have to do all the work to increase your legs.This is an insulation exercise that is very effective on your ass!

Exercises for the pages

Lift the legs that lie on the side

  1. To carry out the first exercise for the pages, they lie on the floor.
  2. Turn on the right side and lift the body, bend your right elbow and repair your palms on the floor.
  3. Pull the press tight and breathe the straight legs from the ground.
  4. Linger slightly in this position.At inspiration, lower them and relax.Do not fill the body, hold it evenly.
  5. Complete an approach of 30 repetitions.
  6. Then switch on the left side and repeat the movement.

Distribution of the hips

One of the most effective exercises to remove the pages is the abduction of the legs.

  1. Stand on the side of the wall and lean on it with one hand.
  2. Bend the second on the elbow and put it on the waist.
  3. Take your foot up while exhaling and return to the starting position when inspiring.
  4. Repeat 30 times and change your leg.

Foot exercises

Hocke "Plie"

He examines the legs of the legs well with an accent on the inner surface of the thigh.This area needs a good charge because it is usually little involved in everyday life.In this part of the thigh, subcutaneous fat fiber is usually developed, which may be difficult to manage.

  1. We carry out squats with a straight back.Hands extended parallel to the ground.The legs are wider than the shoulders, socks are used slightly to the outside.
  2. We don't make the crouch completely - while the knees do not go beyond the socks.The pace is slow, the breath is free.
  3. We start with ten repetitions.For an advanced level, we carry out twenty exercises with two - three repetitions.
  4. Between approaches, they rest for thirty seconds.

Exercise "Chairman"

A frequent exercise that puts a good impact on all muscles.It burns perfectly calories.

  1. With our back on the wall we climb half a step from her and slowly start sinking as if we were sitting on a chair.
  2. We repeat the bend of the chair structure in the hip and knee joints.
  3. Hold the pose for thirty seconds.
  4. We rise and relieve the tension of the muscles and shaken with feet and brushes finely.
  5. We make three approaches.

Hand exercises

Press the knees

Participated - deltes, triceps and large chest muscles.Pushing out of the knees is a slight version of the pressure from the ground.It is recommended to be carried out to strengthen the muscles with the subsequent transition to press UPS from the floor.You have to try in every lesson, smooth your legs and push your knees a little further.The position of the hands when performing push -ups can be common and narrow.

  1. We rest on our knees and hands, which places the shoulder -wide on the floor from each other;
  2. We lift our feet and cross;
  3. Push -ups and stretch your hands on the elbow;
  4. The movements are smooth and leisurely.This pace contributes to good muscle development.

With a narrow setting of the hands

If you use a narrow hand setting, you can increase the load on the triceps.We carry out the exercise in the same way as in the first version, but we put our hands a little than our shoulders.You can also carry out push -ups from the wall or bank.For beginners - from five to ten push -ups.

Fighting hands with dumbbells

Bicep exercise.You can use different options to carry out the exercise.If you use small weights and a large number of approaches, it is perfectly removed by hand and shoulders.

With simultaneous bend

  1. Standing and sitting, leaning on the back.This makes it possible to better load the muscles, since the power of inertia will not work when dumbbell lifts.
  2. We take dumbbells and begin to bend our hands into the elbows and move the bowl on the shoulders.

In the alternating version you can use a great weight because the muscles can rest.

Exercises for the waist

Bicycle

  1. Lie on the floor.
  2. The fingers of the back of the head (don't cling to your fingers), the elbows are directed forward.The legs are extended.
  3. At the same time, bend your right knee to your chest and stretch on it with your left elbow, and strain the sloping muscles of the abdomen.
  4. Change the pages immediately: bend your left leg and stretch your right elbow.
  5. Repeat 40 times (20 each in each direction).3-4 approaches with an interval of 30 seconds.

V Scrolling.

  1. Lay on the floor, stretch your arms behind your head, your legs are extended.
  2. At the same time, raise legs from the ground and stretch with your straight arms to your fingers and lift your back from the floor.The body seems to form the letter V.
  3. A little "round" the lower back as they move up and down.
  4. Repeat 20 times.3-4 approaches with an interval of 30 seconds.

Exercises for the breast

Press the palms

Movement helps to strengthen the muscles of the bust.We focus on muscle contraction.

  1. Slowly press the palms of the hands in front of the chest.The fingers are strictly upwards.
  2. With maximum effort, we linger a few seconds and gradually dissolved our palms.You can visually determine the advantages of the exercise carried out - the bust rises slightly to the compression of the palm trees.
  3. We repeat seven times.

Bourpie

Burpa is an exercise that can replace the entire training because it is a minimum course complex.Contributes to burning calories - number one for those who want to lose additional pounds.It can be absorbed in the complex for the muscles of the breast and execute it independently.This movement does all muscle groups so that it is compared with a mini simulator.It contributes to the weight loss of the buttocks, the chest and abdomen.

  1. We carry out a deep crouch, we rest on the floor with our palms.
  2. We lie down and push from the ground.
  3. We crouch back, jump up, raise his hands and crouch again.

These elements form a single exercise that has to be repeated in twenty seconds.Then you can take a break for several points and repeat several times.The number of repetitions depends on physical training and age.

Breathing exercises for weight loss

Bodyflex

Breathing gymnastics for losing weight the weight The bodyflex was developed by Grire Chauders.Exercises for proper breathing are combined with moderate physical exertion.All tasks are carried out at a moderate pace.Limit the waist considerably, let go of striking pages and tighten the buttocks, helps the next body body bodyflex:

  1. Lion.Stand evenly and distribute your legs along the shoulder level.Hands turn into the hips.Breathe a deep breath and gain most of the air through the stomach.Keep the oxygen for 2-3 seconds and then free the lungs and draw the press.Press your tongue tightly with your lips at the time of exhaling.
  2. Local stretch.The starting position is similar to the "lion".Without tearing the right leg off the floor, when inspiration, you transmit the weight of the body smoothly to the left knee and rest with the elbow.Pull your right hand up and take the left to the side.Fix the pose as much time as you can spend without another breath.Exhale, return to the start.Make 4 repetitions for each leg.
  3. Press.Take the position - lie on your back.Bend your knees and press the soles of the legs onto the carpet.Lift your hands up.Inhale the air, raise your shoulders and stretch your arms to the ceiling.Relax when exhaling.Make 3-4 repetitions.

vacuum

It is both a physical and a breath exercise.Despite the obvious simplicity, it differs in a complex execution technique, but with endurance and patience everyone can master it.In terms of effectiveness, it is not inferior and twisting.It is equally suitable for men and women.Anyone who dreams of a slim figure should include it in their training plan.

  1. Deep and slow breath through the nose.
  2. Hold your breath for a few seconds.Feel the tension of the abdominal muscles.
  3. A strong, energetic but exhale the same deep out of the mouth to completely destroy the lungs out of the air.

Useful tips and rules for the execution of exercises

  • Require all classes Warm up.This enables muscles, ligaments and joints to prepare and warm them up, which minimizes the likelihood of injuries.
  • The training should be intense, but still in a pretty gentle mode.
  • The minimal breaks between the approaches are 30 seconds. In order not to give up the breaks, this will only lead to rapid overload (physically, morally), which brings stagnation in training or generally of its complete termination.
  • You have to drink water between exercises, but a little -Mor or two sips are sufficient.Water accelerates the metabolism and therefore also burns fat.
  • Correct implementation technology - The key to success.If you do not adhere to this rule, the exercises do not bring any advantages, but can also be harmful - lead to injuries.
  • You will not give the results of the exercise if you eat something at the same time, without a system and in inappropriate quantities.Adjust the menu and nutrition It is necessary to bring it closer to the option recommended by nutrition.
  • The training should take an hour after eating.After completing the lesson, it is not worth eating for the next 2 hours because the fat burning process is still in the body.Due to the violation of this rule, you cannot lose weight quickly.
  • If Add more dancing, running or swimming to the trainingThis will help to speed up the weight loss process considerably.

Conclusions

If you combine these 20 exercises to lose weight and keep the tips for your implementation, you will quickly get rid of additional pounds, restore a beautiful figure and correct your health.