Exercise 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: the accumulation of fat.Therefore, do not load yourself excessively physically: this can cause an increase in appetite, leading to a series of extra kilos!We don't have to set records.
Physical training exercises are part of a general weight loss plan.They have to "burn" fat and nothing more.To this end, it is easy to run, walk fast, another simple training is appropriate.If you have the opportunity to visit the 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 further energy consumption is required for heating.
Systematically perform a series of exercises every day.Your lessons should be regular, at least 5 times a week, which last up to an hour.Only then can you count on a good result: the body gets used to "burning" systematically and effective fat, like a hearth.Do not forget the water procedures after physical education.
Note that fat actually begins to "burn" only 15-20 minutes after the start of the movement.First of all, the energy of glucose and glycogen.Even their destruction benefits, but does not reduce weight.Therefore, the heat gradually spreads through the body.This indicates the beginning of the use of fat as fuel.Therefore, lessons 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 it regularly, then the reasons are most likely psychological.To eliminate them and commit themselves with pleasure.
A series of exercises
Before each lesson, we recommend walking or running on site for a few minutes as warm.And you can repeat the physical exercises for better weight loss repeatedly during the day.
1st exercise, for the hands and shoulders
Raise.Get up in front of you and through the sides, 10-20 times.The activity, although simple in execution, loads the shoulder belt.
2nd exercise
Forward10-15 times.Try to reach the head.Here, a load occurs on the muscles of the bottom of the rear part and lengthening the rear surface of the body.
3rd exercise
I slopes in different directions10 times.They contribute to the formation of a good life, while loading the oblique muscles of the abdomen, back and buttocks.
4th exercise
Squat- useful and effective exercises.They load legs and buttocks.Squts for each approach 10-20 times.It is also possible to increase the load if you make light jumps to the point at the top or take a load.
5th exercise
TwinsThey help improve joint mobility and help improve the form of legs and buttocks.The machines must be made forward, backwards and on the sides 10-20 times by the erect position.
6th exercise
Semi-sarancha.It is performed lying on the stomach, with its hands extensive along the body.Lift each leg up 10-15 times and fix for 3-5 seconds.Removes excess fat from the buttocks well and supports the tone of the press muscles and the lower back.
7th exercise
Cobra.Lie on the stomach, bending hands to the elbows.The forehead and the palms are on the floor.When you make a breath, tighten your spinal muscles and rest your back.Back to the starting position at the house.It is performed 2-3 times.It improves posture, strengthens the back, improves the flexibility of the spine.
8th exercise
Lifting straight legs10-15 times.They are performed lying with their shoulders on the floor, the hands are extended along the body.Slowly lift your legs and, when you lower, try not to touch the floor with your feet.Good load in the lower part of the abdomen.
9th exercise for weight loss of the abdomen
Body ascent10-15 times.The starting position is similar to the previous one, but the hands are behind the head.Raise the body to the epilation, lower it during inhalation.This load strengthens the upper abdominal muscles.
Tenth exercise
Pelvis on the sides.It is performed 5-8 times in each direction with bent legs.Take the position of lying on your back, hands behind your head.Fold the knees and lift the pelvis alternately in different directions.At the same time, the oblique and right abdominal muscles are strengthened.
Perform this set of exercises to accelerate weight loss every day and obtain harmony!