Exercise for weight loss

It's great to be the owner of a lean, toned your body. Very many people are trying it out, but the reality is often found far away from wishes and desires. An unbalanced diet, a sedentary way of life, wearing the baby, the stress of the situation – all this and much more over time see the rise in excess weight, to cope with which is not so simple. After what he saw on the scales a disappointing number, many do not want to put up with such state of affairs. Begins with the search for the best ways to get rid of the hated fat deposits, which not only spoils the appearance, but also adversely affect the functioning of vital organs. Of course, you can try to sit on a diet, but the result is pleasing to many years, they need to exercise for weight loss.

What complexes of exercises for fast weight loss will suit just for you

What you choose to achieve a greater effect? The process of losing weight requires a serious approach. The selected exercises should correspond to the level of training of weight loss be aimed at solving specific problems. If you want to remove fat from the hips and abdomen, there is no need to focus your attention only on these problematic areas. An effective and durable result is only possible when a comprehensive approach. Exercises are chosen for all muscle groups, but with a greater emphasis on large venues, that require correction. Be too zealous with physical exertion, is strictly prohibited. This way you can not only fend off the desire to basically deal with you, but in addition to earn health problems. The best exercises for modern girls:

• Shaping. For emergency how to get rid of unnecessary kilograms these workouts will fit perfectly. Include aerobics combined with dance movements, which as a result allow you to get rid of excess weight. Appropriate shaping only passionate women, configured for a quick result and is ready for it to constantly work.
• Pilates. This complex is considered the safest. Suits absolutely everyone, because it means exercise in a slow, slow pace. Each movement is stretched to the maximum exercise muscles. The action of pilates is aimed at working with the press, small pelvis, back. Most of these workouts are appropriate for young moms and pregnant girls.
• Fitball. The original method with the use of large balls. Using her fun and provocatively you can lose a fairly large amount of pounds, strengthen the muscles of your entire body.
• Belly dance. Admire oriental motifs and really want to lose weight? This complex will suit you best. Attending the dance lessons, you will in no time return your body to its original softness and slenderness. The load is in this case focused on the guests of the press, so beautiful waist guaranteed.

You can choose, both of these specific complexes, and of the classic exercises, performed at home or in the fitness center under the supervision of a trainer. A thoughtful choice and a serious approach will not only help to make her figure slimmer, but also improve health, mood, develop the ability to cope with stress and shutter speed.

Exercise for weight loss at home

Work above the figure of the house — is a great, affordable alternative to a professional training with a specialist. There is an incredible amount of complexes of exercises, which will help you achieve the best results. For a start it is necessary to follow a few simple rules:

• Work on the transformation we start from the organization of self-discipline, clear goal setting and good mood.
• Piecing class schedule – for the week should be done at least 3-4 workouts.
• We train strictly at certain hours. It is best to do it from 11 to 13 hours for lunch and in the afternoon from 17 to 19 hours.
• Exercises performed on an empty stomach. To eat maybe 2 hours into the sports classes of the house.
• Really only effective regular exercise instead. The more and more stable, it is better and clearer result.
• You need to really want to lose weight, the correct settings itself. Courses "through the power" will lead to the desired effect.
• In the process of implementation of the exercise to settle for "vacation" not recommended. All the complexes we carry out continuously, without stopping. Home for 30 seconds on the break, but nothing more.
• Each exercise we perform a maximum of correctly, according to the instructions, that will improve the outcome in several times.

Proper warm-up

Before you perform a full complex of exercises on different muscle groups, they must "warm up", to prepare your body for home exercise. Neglect the warm-up is not worth it, otherwise then you can get a variety of injuries. Is a sample set of measures shall be as follows (starting from highest):

• Preparation for performance – straight, feet shoulder-width apart, hands are on the belt. We are doing delicate twists and turns his head in different directions.
• Moves shoulders up and down, as well as in a circle.
• Pulling his arms forward and we begin to alternately pull each of them, as much as possible back.
• Hands bond in the "lock" and hold it at chest level. The movement of the fuselage on one and the other side. Stand upright, your lower torso remains stationary.
• One zika put on the waist, second – to raise up. We are doing the sail, pulling the increased limb along with the body. Then change hands and start again.
• We do sail the upper part of the trunk, fell to the floor. Fixed the "equipped" for a few seconds.
• We become exactly. Are based on fully only one station and the other we keep on wearing. Rotate the socks in a circle. Then change the leg and repeat again.
• Still straight, on a deep inhale pulling your hands over your head, and we become on the socks. Fall on the exhale.

Crushing your body, you can safely proceed to the main complex of exercises for the desired muscle groups.

Exercise for weight loss legs

Legs – these are problem areas for many women and even men. Here are a few exercises that will help you get rid of fat and to tighten the muscles:

• Mahi in the side. We come back to the wall, and we become on the socks. Raise first the left, then the right foot and start her "waving" aside, stay in the raised position a couple of seconds. Similarly, the exercise is done the "mahi back".
• Increase the legs up with an emphasis. Go in, pushing on the knees and elbows, look at the floor. The left leg of the short, lead both almost arms outstretched belt and tried to get up, as you can above the surface. Delay, fixate for a few seconds and return to the original position. By analogy, the repeat for the right leg.
• The rise of the pelvis. Go to the edge of the dining chairs we like, we hit hands on your back and start to decline. We do this so that the blades were on the surface and on the bottom of the hull was in limbo. The angle in the flexion of the knee should be 90 degrees. We're trying to drop a maximum of low. Then smoothly going up, return to the starting position.
• Squats with an emphasis on the wall. We come back to the surface, the legs we put on a little far away from each other. Slowly fall until they reach parallel with the floor. Squat, constantly touching the walls.
• The increase in the fuselage with the wiring of the feet. We accept the horizontal position for gymnastic mat, legs straighten and ubiraem on the wall. Hands pulling over his head. We do exhale and raise the torso, trying to touch the walls. The legs are in this a divorce on the opposite side.
• Tilt the torso back with the knees. On his knees, hands pulling forward, back hold a maximum of straight. Elevation of the upper part of the hull before, it's not caving in in the area of the lower part of the back.

Exercises for the press

Deciding to transform your body, any girl helena man, must necessarily pay attention to the belly. We are looking for a press in this case is very important:

• Side twisting. Go to on your back, put your hands behind your head, legs bendable at the knees and ubiraem feet on the floor. Increase the closet, folding it in different ways. We're trying to elbow maximum reach out to the tribe, the search for the opposite.
• The usual twisting. Performs a motion similar to party, only it is not necessary to do twists and turns. "Curl" strictly forward.
• Planck. Go to the gymnastic mat. The palms and socks we hit the floor and rise, the keep your torso exactly, without any deflections. Holding them in this position from 30 seconds to 2 minutes, depending on the preparation. If it is difficult to stand immediately to the bar, you can perform a simplified version of, for example, focusing on elbows helena move the weight on your knees.
• Plank on the side. We accept the side-lying position. ZvýšitXia with an emphasis on the full line of hands. Legs stick together, the hips to increase. Long was the position of the maximum period possible.
• "Fins". Adopt the horizontal position. The foot lies exactly, hands straightened along the torso. Increase individually to each leg, at the same time with a slight rise of the hull. It is important, bend the back in the lumbar and do not make sudden movements.
• Balancing act. Getting started exercise, sitting on the buttocks. Increase the fixed legs above the surface, arms pulling in front of him. Fixate at the obtained position for 20 seconds, not in a hurry, and trying to breathe smoothly.
• "Climber". We become in a bar on direct hands. We follow the holding of your body, the abdomen is involved, a view point directly. We do exhale and drag your right leg to your chest. With a hint of return to the original position.

Exercises for the chest and hands

Every girl dreams of beautiful hands and taut breasts. The following exercise will help you achieve perfection:

• The bench from the wall. The hands lean on the wall, give them a slightly wider than shoulder-width apart, legs standing straight, close to each other. The weight of your body to move to the socks and start the push-ups. Back/neck must remain straight and motionless. Working only the hands.
• Increase in hand with the weighing. We accept the position lying down, to go to the back. We take small dumbbells. Increase/skip alternating hands. We're going with the rhythm of the breathing.
• Bench is in French. Received a standing ovation. Into the hands of we'll take one dumbbell and with the elevation we start to build behind his head.
• Wiring the hands in a standing position. We are in the position of the prolapse of on any leg. Elbow relying on the knee and the other hand to take the dumbbells, raise, then skip it and hold behind the knee. When lifting gear blade maximum cut with each other.
• Bench press. Go to on your back, legs bend at the knees and the foot well press to the surface. Increase the pelvic part, hand bendable at an angle of 90 degrees without interruption of the biceps from the floor. Exhaling, pull the barbell up. Breathing, skip the stocks at the original position.
• The rise of the bent at the elbows the hands in a standing position. The legs are held in a small distance from each other, eyes facing forward. Hands with dumbbells supple and reduce the level of the chest. Smoothly, slowly raise them up to the maximum. Slowly take the plunge.
• It lies on the triceps. Hand holding behind your back and crossed in the "lock". The right stand down and left up. Stretch in the resulting position to the maximum and fixate on the five seconds. Change position and repeat again.

Cardio activities for home

Cardio – a mandatory element of any process of weight loss. This is one of the most effective ways to "burn" fat, the exercises on which it is necessary to do a special emphasis. The most effective cardio training:

• Hiking for weight loss. At first glance it may seem that it's quite simple and it is unlikely that will give the desired effect. In fact, walking – the best way to quickly burn fats in the abdominal area and hips. If you stick with proper nutrition and regular walks slowly step, do not exceed your weight to quickly retreat. This exercise, despite its simplicity, it helps cool "to be scattered" the exchange of substances.
• Run. This cardio exercise a positive influence on the work of the cardiovascular system, effectively burns fat deposits in those hard to reach places. Many do not like to run, but to no avail. Just such an exercise significantly advance you on the path to the slim, patanatomy body.
• Cycling. If you don't like running, try the exercise with the use of the bicycle. It is not just successful how to get rid of extra pounds, but also a huge yudin from the process.
• Swimming. This kind of cardio helps to lose weight, to bring back tone the muscles and improve the body. To achieve the fast result it is necessary to swim as possible. Enough to start with 1-2 workouts per week.

The benefits of exercise

When you need to get rid of excess pounds, one balanced meal is not enough. Correctly assemble a set of exercises allows you to in the shortest possible time to achieve the desired result: lose weight and get the body. The main benefits of exercise:

• The more muscle, the faster metabolism. Muscles — is one of the main factors correctly, the smooth progress of the metabolism of each person. They spend a large percentage of your arrival with food energy, especially in comparison with adipose tissue. 1 kg of the fibers of the muscles consumes a day, 15 calories, while the same amount of fat in just 5. The difference is huge.
• Long preservation of the results. Performing even minimal exercise, weight loss works on the prospect. Even if the time to stop training, the muscles for a long time will work by inertia, consumes a large amount of calories every day, while holding the body in the desired weight.
• The perfect mood. Sports – it is not only a serious physical burden, but also an excellent mood for the whole day. The fact that a few exercises, you will quickly notice how the body is filled with energy, vigor and incredible spirit.
• A wonderful cosmetic effect. With physical exertion the skin acquires a tone, becomes more elastic, taut. It is worth mentioning that gradually fades the notorious "orange peel" from the problem area.

"Build" a beautiful body, you need to be mentally and physically prepared for the arduous, long-lasting job. But his result is exactly the delight, and the character quickly acquires pleasant curves.