Exercise for effective weight loss must be more moderate than serious sports.The very intense and long -term energy costs will stimulate the opposite process - fat storage.Therefore, do not overload yourself naturally - this can cause an increase in appetite, leading to an extra pounds!We should not set files.
Physical activity exercises are part of a general weight loss plan.They have to "burn" fat and nothing more.For this purpose, it is easy running, fast walking, another simple training is appropriate.If you have the opportunity to visit the pool, be sure to use it.You should swim calm, preferably 45-60 minutes, no less.Water is cooler than the body and has a high thermal capacity, which means that additional energy consumption is required for heating.
Run a set of exercises systematically each day.Your lessons 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 is used to systematically and effectively "burns" fat, such as a firefighter.Do not forget the water procedures after physical treatment.
Note that fat begins to "burn" only 15-20 minutes after starting movement.First of all, the energy of glucose and glycogen.The destruction also benefits them, but it does not reduce weight.The heat then spreads gradually through the body.This indicates the start of fat use as a fuel.Therefore, classes should last at least three quarters of an hour to ensure the necessary weight loss.
If it is difficult for you to force yourself to do this regularly, then the reasons for this are probably psychological.To eliminate them and participate with pleasure.
A set of exercises
Before each lesson, it is recommended that you walk or run on the spot for a few minutes as a hot -up.And you can repeat the physical exercises for better weight loss repeatedly during the day.
1st exercise, for the hands and shoulder belt
Rise.Raise in front of you and through the sides, 10-20 times.The work, though simple to run, loads the shoulder belt.
2nd exercise
Slope forward10-15 times.Try to get to your head.Here, there is a load on the bottom muscles of the back and stretching the posterior surface of the body.
3rd exercise
Slopes in different directions10 times.They contribute to the formation of a beautiful waist as they load the oblique muscles of the abdomen, back and buttocks.
4th exercise
Occupations- Useful and effective exercises.They load legs and buttocks.Squat for each approach 10-20 times.You can also increase the load if you make by jumping at the top or get a load.
5th exercise
TwinsThey help improve the mobility of the joints and help improve the shape of the feet and buttocks.The machs should be forward, back and sides 10-20 times from the posture.
6th exercise
Semi-sarancha.Performed lying on the stomach, with hands extending along the body.Lift each foot up 10-15 times and correct for 3-5 seconds.It removes excess fat from the buttocks and supports the tone of the type and lower back muscles.
7th exercise
Cobra.Lie on the stomach, bending your hands on the elbows.The front and the palms are on the floor.When taking a breath, tighten the spine muscles and rest back.Return to starting position in exhalation.Performed 2-3 times.It improves posture, enhances the back, improves spine flexibility.
8th exercise
Lifting the straight legs10-15 times.They are lying on the floor with their backs, the hands extend along the body.Lift your feet slowly, and when you reduce, try not to touch the floor with your feet.Good load at the bottom of the abdomen.
9th exercise for weight loss of abdomen
Rise to the body10-15 times.The starting position is similar to the previous one, but the hands are behind the head.Lift the body to exhalation, lower it to inhalation.This load enhances the upper abdominal muscles.
10th exercise
Pelvis.It is performed 5-8 times in each direction with bent legs.Take the place to lie down on your back, hands behind your head.Bend your knees and lift the basin alternately in different directions.At the same time, the oblique and the right abdominal muscles are enhanced.
Perform this set of exercises to accelerate weight loss every day and gain harmony!