Exercise for effective weight loss should be more measured than serious sports.Too intense and long -term energy costs will stimulate the opposite process - storage of fat.Therefore, do not charge too physically - this can cause an increase in appetite, leading to a set of extra pounds!We should not make records.
Physical training exercises are part of the general weight loss plan.They have to "burn" fat and nothing more.Easy running, fast walking, other simple workouts is appropriate for this purpose.If you have the opportunity to visit the pool, be sure to use it.You should swim quietly, preferably 45-60 minutes, not less.The water is more cool than the body and has a high heat capacity, which means that additional energy consumption is required for heating.
Perform a systematic set of exercises every day.Your hours should be regular, at least 5 times a week, lasting up to one hour.Only then can you rely on a good result: the body gets used systematically and effectively to "burn" fats like Firebox.Do not forget about water treatments after physical education.
Note that the fat actually starts to "burn" only 15-20 minutes after the start of the movement.First, glucose and glycogen energy.Their destruction also benefits, but does not reduce weight.The heat then spreads through the body gradually.This indicates the beginning of the use of fat as fuel.Therefore, the classes must continue for at least three fourth hour to ensure the necessary weight loss.
If you find it difficult to do this regularly, then the reasons for this are most likely psychological.To eliminate them and get involved with pleasure.
Set of exercise
Before each lesson, it is recommended that you walk or run in place for a few minutes as warm.And you can repeat exercise for better weight loss repeatedly during the day.
1st exercise, for hands and shoulder girdle
Lift up.Lift in front of you and through the countries 10-20 times.The task, although simple to perform, loads the shoulder girdle.
2nd exercise
Tilt forward10-15 times.Try to get to your head.This is where the muscles at the bottom of the back and stretch the posterior surface of the body occurs.
3rd exercise
Slopes in different directions10 times.They contribute to the formation of a beautiful waist as they load the inclined muscles of the abdomen, back and butt.
4th exercise
Squat- Useful and effective exercises.They load their legs and asses.Squat for each approach 10-20 times.You can further increase the load if you make light jumps at the top or take the load.
5th exercise
TwinsThey help to improve joint mobility and contribute to improving the shape of the legs and butt.Machs should be carried out forward, forth and removed 10-20 times from upright.
6th exercise
Semi-saranchSIt is performed lying on the stomach, with hands, covered along the body.Lift each leg up 10-15 times and secure for 3-5 seconds.It removes excess fat from the ass and maintains the tone of the muscles of the press and the lower back.
7th Exercise
CobraSLie on your stomach, bending your hands on your elbows.The forehead and palms are on the floor.When you take your breath, tighten your spinal muscles and lean back.Return to the starting position of exhalation.It is performed 2-3 times.Improves posture, strengthens the back, improves the flexibility of the spine.
8th Exercise
Lifting10-15 times.They are performed, lying with their backs on the floor, arms stretching on the body.Lift your legs slowly up and when you lower, try not to touch the floor with your feet.Good load at the lower abdomen.
9th Exercise for Weight Loss of Belly
Body10-15 times.The starting position is similar to the previous one, but the hands are behind the head.Lift the exhalation body, lower it when inhaled.This load strengthens the muscles of the upper abdomen.
10th Exercise
PelvisSIt is performed 5-8 times in each direction with bent legs.Take the position to lie on your back, your hands behind your head.Bend your knees and lift your pelvis in different directions.At the same time, the oblique muscles are strengthened and rectus.
Do this set of exercises to accelerate weight loss every day and gain harmony!