Exercise for effective weight loss should be more moderate than bass sports.Intense and long and long energy costs will stimulate the opposite process - fat storage.Therefore, do not carry too much physically - this can cause an increase in appetite, leading to a set of extra pounds!We should not define records.
Physical training exercises are part of a general weight loss plan.They should "burn" fat and nothing more.For this purpose, the easy race, the quick walk, 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.Water is colder than the body and has high heat capacity, which means that additional energy for heating is required.
Perform a set of exercises systematically every day.Your classes should be regular, at least 5 times a week, lasting up to one hour.Only then can you count on a good result: the body gets used to it systematically and effectively "burn" fat, like a furnace.Do not forget the water procedures after physical education.
Note that the fat begins to "burn" just 15 to 20 minutes after the start of the movement.First of all, the energy of glucose and glycogen.Its destruction also benefits, but does not reduce weight.Then the heat spreads through the body gradually.This indicates the beginning of fat use as fuel.Therefore, classes should last at least three rooms of one hour to ensure the necessary weight loss.
If it is difficult for you to force yourself to do this regularly, the reasons for this are probably psychological.To eliminate them and get involved with pleasure.
A set of exercises
Before each lesson, it is recommended to walk or run on site for a few minutes like a hot -up.And you can repeat exercise for better weight loss repeatedly during the day.
1st Exercise, for Hands and Waist Shoulder
Raise.Get up in front of you and by sides 10 to 20 times.The task, although simple in execution, carries the shoulder waist.
2nd Exercise
Incline forward10-15 times.Try to reach your head.Here, there is a load on the background muscles of the back and the posterior surface of the body.
3rd Exercise
Slopes in different directions10 times.They contribute to the formation of a beautiful waist, as they carry the oblique muscles of the abdomen, back and buttocks.
4th Exercise
Squat- Useful and effective exercises.They carry legs and buttocks.Squat for each approach 10 to 20 times.Also, you can increase the load if it makes light heels at the top point or carry a load.
5th Exercise
TwinsThey help improve joint mobility and contribute to improving the shape of legs and buttocks.Machs should be made forward, back and sides 10 to 20 times from standing position.
6th Exercise
Semi-sarancha.It is performed lying in the stomach, with hands extended along the body.Raise each leg up 10-15 times and correct for 3-5 seconds.It removes excess fat from buttocks and supports the tone of the press and lumbar muscles.
7th Exercise
Snake.Lie in your stomach, bending your hands on the elbows.The forehead and palms are on the floor.When breathing, tighten the muscles of the spine and lean back.Return to the starting position in expiration.It is performed 2-3 times.Improves posture, strengthens the back and improves the flexibility of the spine.
8th Exercise
Raising the straight legs10-15 times.They are performed lying with their backs on the floor, their hands are extended along the body.Raise your legs slowly up and down, try not to touch the floor with your feet.Good load at the bottom of the abdomen.
9th exercise for weight loss of the abdomen
Rise10-15 times.The starting position is similar to the previous one, but the hands are behind the head.Raise the body in expiration, lower -in inhalation.This load strengthens the upper abdominal muscles.
10th Exercise
Pelvis to the sides.It is performed 5-8 times in each direction with folded legs.Take the position to lie on your back, hands behind your head.Fold the knees and pelvis lift alternately in different directions.At the same time, oblique and rectum abdominal muscles are strengthened.
Perform this set of exercises to accelerate weight loss every day and get harmony!