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Effective training to lose weight

You cannot do without a healthy diet and without a training complex to lose weight and keep the body in good condition.Physical exercises burn calories effectively and increase the muscle mass.

The sports daughter stands in the bar

What is the fat burning process?

The body has two main sources of energy - glycogen and fat.The glycogen is a stronger source and it is easier to turn it out of fat than fat.Therefore the body is trying to burn first, and only then it brings the turn.

Therefore, training should be at least half an hour, because otherwise, especially with proper nutrition, will not reach the burning of fats during training.

The physical load with high oxygen consumption means any aerobic load - ie running, swimming, bicycle, etc.This type of loads help the oil to burn fat.Therefore, especially in the hall, power education will not help you lose weight.Yes, such a training muscles will grow.However, they appear in any case due to a layer skin.

Aerobics and power education should be combined, because it will not only escape or bike will not give you any results, because the body can adapt to a monotone load.And later ordinary handling will simply stop working on fat burning.And here only have an alternative to the load and will give you the effect you want.Moreover, the more muscles in your body, faster oils are burned, so power is required by the right loss of power.

The oil is a local tumor, but the source of energy.Therefore, exposure to a certain area, for example, in the stomach or side, you will not be able to burn it in this place.The maximum you will succeed is to carry the oil or above the area or oil you will affect the skin elasticity.

Fitness Dumbbells in the hands of a girl with a fitness

Therefore, the press of the press does not burn fat in the abdomen - the whole body burns fat evenly.

Each person has genetic features.Therefore, in some of them, oils are the best from the hip and others.This can happen so with the same training process and a power system - it is just a genetic feature.

What kind of exercise to lose weight?

The following training is considered the most effective in losing weight:

  • Cardio.It is a long-term physical activity with low intensity that increases the heart rhythm.Such trainings include: clockwork on a treadmill walking on an elliptical simulator in twenty minutes.
  • The interval. Performed with a change in both intensity and speed.This is a job, an ellipsoide, a run in biking.First, high-shed half minutes, then the cowards - one and a half minutes.Changing speed, take about 20-30 minutes.
  • Power. This type of training is either downloaded or covered with its weight.They are cyclic.

Success in losing weight is not only in regular training, but to reconsideration of diet.

The right nutrition determines the result of 80-90 percent.You can divert a miserable training per week, but you can reduce the effect of the winning effect during this period to zero the remaining 168 hours.Those who want to lose weight should follow a harsh diet.It is necessary to completely refuse from carbonated drinks and fast food.Only healthy and natural foods are in the diet, that is, there are fruits from vegetables, low (lean) meat.

20 effective exercises at home

The list of the best exercises for the new beginners in the house, along with information about how to perform them properly.Read and combine them by preparing a personal class program that is more affordable to start your first home lessons.

Exercise to burn fat in the stomach

The abdominal muscles are located on the front and sides, so exercises should be selected as they work in proportions of all muscles.In addition, the media should be remembered to be the muscles, our goal is not to pump the muscles, not to pump the abdomen and on the side.

Plank

The initial position of the training is to bend your hands on the elbows, the position of the body is stretching in elbows.You need to trust the wrists and legs to the toes.The elbows are seriously put under the shoulders, hips and stomach are tense during the entire lesson.The bar is done when you breathe and are caught, there is enough power (start with 10 seconds).

  • The legs together - this will increase the burden in the abdominal muscle complex.
  • The legs are held straight, in violent tension.
  • Buttons are always tense.
  • The waist department should be flat while playing the bar.You can't roll round and waist.
  • The stomach is drawn into the ribs, but there is no need to breathe.
  • Elbows are put under the shoulders that allow you to empty the shoulder strap.

Twisting

Nothing burns faster than twisting oils in the stomach.

  1. Lie in a rug completely, bend your knees, your feet on the floor.Or you can lift your feet with an angle of 90 degrees.
  2. Lift your hands and put them back on the back of your head or go over the chest.
  3. Breathe deep and lift the upper part of the body - exhale.
  4. Breathe again, exhale, rises.
  5. Do 10 times if you are a start.
  6. Repeat 2-3 sets.

Run

It is one of the easiest ways to get rid of extra pounds.It helps to accelerate the running metabolism, eliminates the results of stress, so it is very effective in burning weight and burn fat.

Suitable for slow runs long distances for more effective fat burning.The compliance with the correct-operation technique will help not get excessive loads and injuries:

  1. We look forward to seeing our head straight.
  2. Shoulders are set back and down.
  3. The press is a little tense by ensuring the stabilization of the hip.
  4. The elbows bend in an angle of 90 degrees.
  5. Foot, a smooth way gives you the land: first, then rolls on the heel, then a softly.

Raise legs

Dynamic exercise for the lower part of the rectus abdominal muscle.It should be done in a very-month style: the amount of feet should be at least 20 without an approach.

Techniques:

  1. Lie back in a sports rug.
  2. Put your hands along the body.
  3. Raise the ankles together, make your feet and lift it up above 15 cm.
  4. With a quick action, lifting the legs (the right angle should occur between the hips and the upper part of the body).
  5. Return your feet to their original position.
  6. Repeat the action several times.
  7. Execute 3 series of minimum possible rest (to avoid more than 30 seconds) between

Mill

Give the body weight to the left leg, bring the series to the stomach with the help of the right and the media.

  1. A small bend, pull your left hand up and down.
  2. Draw your stomach.
  3. Bend your body in 20 seconds, change your hands - Raise your right handTo be in a foot, as much as you do.The task is not to fall in a unstable situation.Mill can be done with slow motions.
  4. Repeat with the second leg.

Berry and hips exercises

Forward lunch

Great exercise and hips and hips to strengthen muscle groups.To be equal.Put your feet slightly.We take a step forward, we twist the leg in a correct angle and we are seated slowly.We completely make your leg behind the foot and approach the ground by leaning on the feet.Keep the reason equivalent, the shoulders are corrected.We climb with emphasis on the foot of the legs exhibited.We fulfill the exercise about ten times two or three approaches.

Be considered

The exercise is isolated, working in the glutent muscles and raises the "fifth point" visually.

  1. We sleep freely, hand hands along the body, we remove the legs.
  2. By tilting the knees in the right angle, we rip the legs from the bottom of the floor.In this case, one and a half is formed.
  3. You can draw altitude to increase the load in the gluteal muscles under the foot.
  4. We are late for a few seconds in this position.
  5. We go down to the ground.

The abduction of legs

Techniques:

To put all your weight to your hand and knees, it means that your omand does not do all the things to lift your feet.This is an insulation coaching to be aimed at your donkey very effective!

Workouts for the parties

Legs lie on the side

  1. Sleep anywhere to perform the first exercise for the parties.
  2. Turn on the right side and lift the body, twist your right elbows and make your palms on the floor.
  3. Squeeze the press and remove flat feet from the ground.
  4. This is a little stretched in the case.About the inspiration, lower them and relax.Do not fill the body, keep equal.
  5. Complete a 30-recurring approach.
  6. After that, turn on the left side and repeat the movement.

Hips' stopping

One of the most effective exercises to remove the parties is the abduction of the feet.

  1. Stand on the wall and lose weight on the one hand.
  2. Twist the second thing in the elbow and put it in your back.
  3. Get back to the starting position of your foot up and inspiration in Exhale.
  4. Repeat 30 times and change your foot.

Foot exercises

Squat "Plite"

Learns the muscles of the legs well with emphasis on the inside surface of the thigh.This field needs a good load because it is generally less in everyday life.In this part of the thigh, subcutaneous oil fiber is usually developed, it can also be difficult to cope.

  1. We're squats with a flat back.The hands were extended in parallel to the floor.The legs are wider than shoulders, socks are placed slightly aside.
  2. If the knees do not go beyond socks, we do not do a completely bucket.PACE is slow, breathing is free.
  3. We start with ten repetitions.At a leading level, we perform twenty training, with two three repetitions.
  4. Between the approaches, take off thirty seconds.

"Chairman" training

A common exercise that gives you a good load of all the muscles.It burns the calories perfectly.

  1. In addition to returning to the wall, we took a half steps and as if we sat down in the chair and start sinking slowly.
  2. We repeat the bending of the stool structure in the hip and knee joint.
  3. Keep the pose thirty seconds.
  4. We remove tension from tension and muscles, shaken thinly with their feet and brushes.
  5. We do three approaches.

Hand workouts

To push knees

Attraction - Deltes, triceps and large chest muscles.Pushing from knees is a lightweight version of the floor.To push from the floor, it is recommended to be implemented to strengthen the muscles with the next transition.In every lesson, you need to make your feet, make your knees a little further.Push -up-up-up-of-hand location can be common and narrow during their execution.

  1. We placed on the knees and hands, put it on the ground, in place of shoulder;
  2. We lift the legs and cross;
  3. Push -ups, make your hands on elbows;
  4. The actions are smooth and leisure.This tempo contributes to good muscle development.

With a narrow setting of hands

By applying a narrow structure of the hands, you can increase the load in Triceps.We perform the exercises in the first version in the same way, but we have already put our hands a little on the shoulders.You can also do pushers from the wall or the bench.For beginners - up to five to ten-to-do-up.

Hands fighting with dumbbells

Biceps training.You can use several options for exercise.When using small weights and a large number of approaches, it produces fat from fat and shoulders.

By synchronous bending

  1. Standing and sitting, based on the back.This makes it possible to load the muscles better, because the inertia will not work while lifting dumbbells;
  2. We get dumbbells and start bending our hands on the elbows, we transfer the peel to the shoulders.

In an alternative version, you can use a large weight because you can relax the muscles of a hand.

Workouts for the spine

Bike

  1. Lie on the ground.
  2. The fingers behind the head (do not twist your fingers), the elbows are directed forward.Legs are extended.
  3. At the same time, bend your right knee to your chest and stretch the abdominal muscles with your left elbow.
  4. Change the sides immediately: Bend your left foot and stretch your right elbows.
  5. Repeat 40 times (20 in each direction).3-4 approaches an interval.

V-sliding.

  1. Stretch on the ground, stretch your arms behind your head, your feet are extended.
  2. At the same time, raise the legs above the floor and grown up on the back, lying on your fingers with your straight sleeves.The body forms the letter V.
  3. A little "round" down the lower back when moving up and down.
  4. Repeat 20 times.3-4 approaches an interval.

Workouts for the chest

Squeeze palms

The exercise helps strengthen the muscles of bust.We focus on muscular contraction.

  1. Tighten the palms of the hands located in front of the chest slowly.Fingers are strictly focused on top.
  2. It stretches for a few seconds with maximum effort and gradually failed our palms.You can visually define the benefits of exercises - bust with the maximum of palm compression increases.
  3. We repeat seven times.

Bourpie

Burpa is a exercise that can replace all the exercises because it is a minimum gymnastics complex.Contributes to calorie burn - Move the number one for those who want to lose extra pounds.This can include both complex and independently for the muscles of the chest in the complex.This action is running all muscle groups so that it is compared to the mini-substante.Especially helps the hip, chest and abdomen lose weight.

  1. We do a deep bucket, we rest on the ground with the palm.
  2. We sleep and push from the ground.
  3. We go back to Squat, we jump, raise their hands high and we're red.

If these elements are a training that should be repeated with twenty seconds, then you can take a break for several scores and repeat several times.The number of repetitions depends on physical education and age.

Breathing exercises to lose weight

Boderflex

The respiratory gymnastics to lose weight was developed by bitches for the loss of Bodyflex.Exercises to breathe properly are combined with moderate physical force.All tasks are carried in medium speed.Significantly narrowed his waist, get rid of the sides, and the Ombers will help the next body body:

  1. The lion.Stand equally, spread your feet on shoulder level.Hands turn into hips.Make a deep noisy breath by winning the most part of the air through the stomach.Hold oxygen for 2-3 seconds, then release the lungs by pulling the press.Tighten your tongue tightly with your lips during exhalation.
  2. The side stretches.The starting position is similar to "Lion".Before tearing the right leg from the ground, hand over the weight of the body from the left knee to the left knee, rest with the elbow.Pull your right hand up, take the left side to the side.Make as much posing as you can spend without another breath.Exharain, get back to the beginning.Do 4 repetitions for each foot.
  3. Press.Take position - stretches on your back.Bend your knees by pressing the bottom parts of the legs.Lift your hands up.By inhalation of the air, raise your shoulders, extend your arms to the ceiling.Relax on exhale.3-4 Repetition.

Vacuum

Both physical and breathing is training.Despite visible simplicity, it is distinguished in a complex performance technique, but willing and patiently be able to master it.In terms of effectiveness, not below the bar and twist.Equally suitable for men and women.Anyone who dreams of an elegant digital should include it to the training plan.

  1. Deep and slow breathtaking from the nose.
  2. Hold your breath for a few seconds.Feel the tension of abdominal muscles.
  3. Strong, energetic, but the same deep exhalation of the mouth, completely destroy the lungs.

Useful tips and rules for exercises

  • Requires any class Warm up.This will allow muscles, ligaments and joints, which minimize the possibility of injuries, the warming.
  • The training must be intense, but still in a thin mode.
  • The minimum intervals between approaches are 30 seconds. However, this will only cause many work (physical, spiritual), which causes only the exercise or generally full termination of breaks.
  • You need to drink water, but a little -Every or will be enough to two rooms.Water will accelerate metabolism and therefore will burn fat.
  • Proper application techniques - the key to success.If you do not follow this rule, the exercises will not bring benefits, but it cannot be harmful - causes injury.
  • At the same time, if you eat something in any system and unreasonable amount, they will not give the exercise results.Adjust the menu and diet Nutrition should be closer to the recommended selection.
  • The training should be an hour after dinner.After graduating, it is not worth a meal for the next 2 hours, because the fat burning process is still in the body.The violation of this rule will not allow you to lose weight quickly.
  • Mood Add more dancing, running or swimming in training, This will help you significantly accelerate weight loss process.

Conclusion

This 20 combines to lose weight and comply with the recommendations for their implementation, will soon restart a fine figure and correct your health.