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Effective training to lose weight

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

Sports girl standing in the bar

How to burn fat?

There are two main energy sources in the body - glycogen and fat.Glycogen is a stronger source and easily turns it into more energy than fat.That is why the body tries to burn it first, and only later, the turn will come to the fat.

Therefore, the training must be at least half an hour, because if not, especially with inappropriate nutrition, during the training process, you will not achieve fat burning.

Physical load with high oxygen consumption means any aerobic load - that is, running, swimming, bicycle, etc.These loads contribute the best to burning fat.Therefore, training strength, especially in the stifling hall, will not help you lose weight.Yes, such a training course will train muscle.But they can see it due to a layer of subcutaneous fat.

Aerobic and power training must be combined, because only running or bicycle will not give the desired results, because the body can adapt to the monotonous load.And sooner or later, the usual running will stop working in burning fat.And this is just the alternation of the load and will give the desired effect.In addition, more and more muscles in your body, faster fat are burned, so exercise is necessary for appropriate weight loss.

Fat is a source of energy, not a local tumor.Therefore, in contact with a specific area, for example, on the stomach or two sides, you will not be able to burn it in this place.The maximum that you will succeed is to move the fat under or on the area you will affect the skin elasticity.

Gymnasium in the hands of a girl fits

Therefore, the press of the press does not burn the abdominal fat - it burns fat from the whole body.

Each person has genetic characteristics.Therefore, in some people, fat is best left from the hip, while others from the abdomen.This can happen even with the same training process and an electrical system - this is just a genetic feature.

What kind of exercise to choose to lose weight?

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

  • Cardiovascular.It is a long -term physical activity with low intensity that increases heart rate.Such training includes: A watch on the treadmill, walking on an ellipse simulation in twenty minutes.
  • Time period. Made with changes in both intensity and speed.This is a race, walking on an ellipse, cycling.First, the high speed runs for half a minute, and then with a coward - one and a half minutes.Change the speed, they participated about 20-30 minutes.
  • Power. Such training is related to the burden or with your own weight.They are cycle.

Success in losing weight is not only due to regular training, but also by modifying diets.

The appropriate nutrition is equal to 80-90 percent of determining the results.You can spend up to 10 hours a week of tired training, but reducing the effect achieved during this time to 0 at the remaining 168 hours.People who want to lose weight should follow a difficult diet.It is necessary to completely abandon carbonated drinks and fast food.Only healthy and natural foods should be in a diet, meaning fruit with vegetables, low meat (lean).

20 Effective homework at home

A list of the best exercises for beginners at home, along with information on how to perform them correctly.Read and combine them by implementing a separate class program that it will be more convenient for you to start your first classes.

Exercise to burn fat on the stomach

The abdominal muscles are placed in the front and on both sides, so the exercises need to be selected for them to gather all the muscles in proportion.In addition, remember that the press is muscles, our goal is not muscle pump, but the removal of fat deposits from the abdomen and the two sides.

Planck

The original position of the exercise is to bend your hand into the elbow, the position of the body is the emphasis, lying on the elbow.It is necessary to rely on the forearm and toes of the legs.The elbows are strictly placed under the shoulders, hips and stomach tense in the whole lesson.The bar is done when you exhale and be kept, while having enough power (starting for 10 seconds).

  • The feet together - this will increase the load of the abdominal muscles.
  • The legs are kept straight, seriously stressed.
  • The buttocks are always tense.
  • The lumbar part when performing the bar must be flat.You cannot round and bend your back.
  • The stomach is sucked into the ribs, but the breath does not need to be kept.
  • The elbows are accurately placed under the shoulders, which will allow you to unload your shoulder belt.

Curly

Nothing burns the fat on the stomach faster than twisting.

  1. Lie accurately on the carpet, bend your knees and legs on the floor.Or you can lift your foot at an angle of 90 degrees.
  2. Raise your hands and place them behind your head, or overcome them on your chest.
  3. Inhale deep, and lift the upper part of the body - exhale.
  4. Inhale again when you sink, exhale, rise.
  5. Do 10 times if you are a beginner.
  6. Repeat 2-3 sets.

Running

One of the easiest ways to eliminate additional pounds.Running helps to speed up the metabolism, eliminate the consequences of stress, so it is very effective in losing weight and burning excess fat.

To burn fat more effectively, running slowly in a distance is appropriate.Compliance with the technique of running correctly will help you avoid overload and injury:

  1. We looked in front of us, keeping your head straight.
  2. The roles are placed back and down.
  3. The press is a bit of stress, ensuring the stability of the hips.
  4. The elbows are bent at an angle of 90 degrees.
  5. The feet landed smoothly: First on the heel, then gently rolled on the toes.

Lift

Dynamic exercises for the lower part of the rectal abdominal muscles.It must be done in a multi -talented style: the amount of foot increases in a approach, so at least 20.

Technique:

  1. Lie down on a sporty carpet.
  2. Place your hand along the body.
  3. Remove the ankles together, straighten your legs and lift it on the floor to 15 cm.
  4. With a fast movement, lifting legs (a right corner will form between the hip and the upper part of the body).
  5. Return your legs to its original position.
  6. Repeat the movement many times.
  7. Perform 3 series with the rest can be minimal between methods (rest for no more than 30 seconds)

Factory

Torture body weight on the left leg, bend on the right and with the help of the press that carries the knee to the stomach.

  1. Create a small tilt forward, pulling your left hand up and right.
  2. Pull your stomach.
  3. In 20 seconds, replace your hand, bend in the body - Put your right hand upAs far as you can do, on one leg.The mission is not falling from an unstable position."Mill" can be done with slow motion.
  4. Repeat with the second stage.

Berry and Hips exercises

Lunch forward

Great exercise to strengthen the muscles of the buttocks and hips.Become uniform.A little bit of your foot.We took a step forward, bent our feet in a right angle and slowly sat down it.We completely stretched our legs behind our feet and approached the floor, leaning on the toes.Keep the back evenly, the shoulder is straightened.We climbed up with the emphasis on the legs on display forward.We do the exercise about ten to three to three methods.

Bridge

The exercise is isolated to create Gluteal muscles and visualize the fifth score.

  1. We lay down freely, hands along the body, legs apart.
  2. We bent the knee at a right angle and tear the buttocks from the floor, leaning on the foot.In this case, half an hour is formed.
  3. Under your feet, you can place the height to increase the load on the gluteal muscle.
  4. We delay in this position for a few seconds.
  5. We went to the floor.

Abduction

Technique:

The fact that you put all your weight on your arms and knees means your butt must do all the work to lift your legs.This is an insulation exercise that will be very effective to target your butt!

Exercise for the parties

Lift your legs lying beside

  1. To perform the first exercise for the parties, lying on the floor.
  2. Turn on the right face and lift your body, bend your right elbow and fix your palm on the floor.
  3. Tighten the press and exhale straight from the floor.
  4. Slightly linger in this position.In inspiration, lower them down and relax.Do not fill the body, keep it evenly.
  5. Complete the approach of 30 repetitions.
  6. Then, turn on the left and repeat the movement.

Standing hips distribution

One of the most effective exercises to remove the edges is kidnapping.

  1. Stand to the side of the wall and inclined to it with one hand.
  2. The second bend on the elbow and placed on the waist.
  3. When you exhale, put your feet up, and get inspired, return to the starting position.
  4. Repeat 30 times and change your legs.

Foot exercise

Squat "Plie"

He studied the muscles of good legs with a highlight on the internal surface of the thigh.This area needs to be loaded well, because it is often less related to everyday life.In this part of the thighs, the fibers under the skin are often developed, which can be difficult to cope.

  1. We make squats with a straight back.The hand is wide open in parallel with the floor.The legs are wider than the shoulders, the socks are deployed a bit out.
  2. We do not completely do squats - while the knee does not go beyond socks.Slow speed, breathing is free.
  3. We started with ten repetitions.For an advanced level, we perform twenty exercises, with two - three repetitions.
  4. Between approaches, rest for thirty seconds.

Exercise "president"

A common exercise that brings good loads for all muscles.It burns perfect calories.

  1. Standing with your back into the wall, we withdrew from it half a step and started slowly, as if sitting on the chair.
  2. In the hip and knee joints, we repeat the bend of the stool structure.
  3. Hold the posture for thirty seconds.
  4. We rise and reduce stress from the muscles, shaking vigorously with the feet and the brush.
  5. We do three approaches.

Hand exercises

Push your knee

Participate - Deltes, head muscles and large breast muscles.Pushing from the knee is a light version of pushing from the floor.Should be done to strengthen muscles with the next transition to push from the floor.You need to try in each lesson, straighten your legs, push your knees a little further.The position of the hand when performing the push can be normal and narrow.

  1. We rested on the knee and hands separated from each other, on the floor;
  2. We raise our feet and cross;
  3. Push -up -up, straighten your hands in the elbow;
  4. The movements are smooth and leisurely.This speed contributes to good muscle development.

With a narrow scene of the hand

Apply a narrow setting of the hand, you can increase the load on the first three.We perform the exercise in the same way as in the first version, but we set a little hand compared to the shoulders.You can also perform pushes from the wall or bench.For beginners - from five to ten pushes.

Fight with dumbbells

Bicep exercises.You can use some options to do the exercise.When using small weight and a large number of approaches, it will completely eliminate fat from the hands and shoulders.

With bend at the same time

  1. Stand, like sitting, leaning on the back.This makes it possible to load the muscles better, because the power of inertia when lifting weights will not work;
  2. We took the dumbbell and began to bend our hands into the elbow, moving the shell on the shoulders.

In the alternating version, you can use a large weight, as the muscles of one hand can rest.

Exercise for belts

Bicycle

  1. Located on the floor.
  2. The fingers of the head (do not grasp your fingers), the elbows are facing forward.The leg is expanded.
  3. At the same time, bend your right knee into your chest and extend to it with your left elbow, stretching the muscles of the abdomen.
  4. Change the two sides immediately: bend your left leg and extend your right elbow.
  5. Repeat 40 times (20 each direction in each direction).3-4 approaches about 30 seconds.

V-Scrolling.

  1. Located on the floor, stretching out behind your head, your legs are expanded.
  2. At the same time, lift your legs straight from the floor and reach your arms straight into your fingers, raising your back from the floor.The body seems to form a V.
  3. A little circle, lower back while moving up and down.
  4. Repeat 20 times.3-4 approaches about 30 seconds.

Exercise for breasts

Tighten the palm

Exercise enhances the muscles of the bust.We focus on shrinking.

  1. Slowly tighten the palm of the hand in front of your chest.The fingers are strictly oriented.
  2. With the maximum effort, we linger for a few seconds and gradually release our palms.You can identify the benefits of the exercise - at the maximum of the compression of the palm, the bust's statue increases slightly.
  3. We repeat seven times.

Bourpie

Burpa is an exercise that can replace the entire training course, as it is a minimum fitness complex.Contribute to burning calories - the number one movement for those who want to reduce the pound.It can be included in the complex of the chest muscles, and perform it independently.This movement works all muscle groups, so it is compared to a mini regulator.It especially contributes to the weight loss of the buttocks, chest and abdomen.

  1. We perform a deep squat, we rest on the floor with our palms.
  2. We lay down and pushed up from the floor.
  3. We returned to squat, jumped up, raised our hands and squatted again.

These factors make a single exercise, must be repeated for twenty seconds, then you can rest in some points and repeat many times.The repeated amount depends on physical and age training.

Breathing exercises to lose weight

Bodyflex

Respiratory exercise to lose weight Bodyflex is developed by Grire scammers.The appropriate breathing exercises are combined with moderate physical efforts.All tasks are done at a moderate speed.Significant narrowing waist, removing sagging edges and tightening buttocks will help the body next body:

  1. Lion.Stand evenly, spread along the shoulder level.The hand turns on the hips.The deep noisy breath, achieving most of the air through the stomach.Keep oxygen for 2-3 seconds, then release the lungs, draw the press.At the time of exhalation, tighten the tongue with the lips.
  2. The side lasts.The position starts similar to "lions".Do not tear your right foot out of the floor, inspire the body's weight to the left knee, lying on it with the elbow.Pull your right hand up, bring the left to the side.Fix the correct posture as you can spend without breathing.Breathing out, returning back.Perform 4 repetitions for each leg.
  3. Press.Take the position - lying on your back.Bow your knees, press the foot on the carpet.Raise your hand.Inhale the air, lift the shoulder, reach out to the ceiling.Relax when exhaling.Perform 3-4 repeats.

Vacuum

It is both a physical and breathing exercise.Despite its clear simplicity, it varies in a complex enforcement technique, but with perseverance and patience, everyone can control it.In terms of efficiency, it is no less than the bar and twisted.It is equally suitable for men and women.All those who dream of a slender character should put it in their training plan.

  1. Deep breath and slow through the nose.
  2. Hold your breath for a few seconds.Feel the stress of the abdominal muscles.
  3. A strong, full of energy, but also exhaled deep through his mouth, to completely destroy the lungs from the air.

Tips and useful rules to perform exercises

  • Any required class Boot.This will allow preparation of muscles, ligaments and joints, heat them, help minimize injury.
  • Training should be strong, but still in a fairly gentle mode.
  • The minimum breaking between methods is 30 seconds. But not giving up the breaks, this will lead to overwork (physical, ethical), this will require stagnation in training or generally their complete termination.
  • Between the exercises you need to drink water, but a little -One or two sips will be enough.Water will accelerate metabolism, and thus also burn fat.
  • Exactly implemented technique - The key to success.If you do not comply with this rule, the exercises will not benefit, but can also be harmful - leading to injuries.
  • They will not give the results of the exercise, if you eat anything at the same time, without any system and in unreasonable quantities.Adjust the menu and diet It is necessary, bringing it closer to the option proposed by nutrition.
  • The training is an hour after eating.After completing classes, it is not worth eating in the next 2 hours, because the fat burning process remains in the body.Violation of this rule will not allow you to quickly lose weight.
  • If Add more dance, run or swim into trainingThis will help significantly accelerate the process of weight loss.

Conclude

Combining these 20 exercises to lose weight and follow tips to perform, you will quickly escape from the pound, restore a beautiful number and repair your health.