You can already get rid of weight and can fix your figure if you combine only one diet physically connecting. Recently, many people have left the best of the lifestyle: oily and high-in-the-way foods, a sedentary lifestyle, minimum action, oxygen failure. All these factors have a negative impact on health, cause weight growth and the appearance of all kinds of diseases. Doctors recommend at least half an hour to dedicate daily sports. This will have a useful impact on both the general state of the body and in appearance. Let's learn which exercises are effective to lose weight.
You don't have to get an expensive subscription to a fitness club or gym. It is very possible to work at home, the main condition is regular. Playing sports before starting before the basic exercises. They are not complicated in the execution, but dozther, they will be able to prepare the body to more serious exercises. Beginners must start from 20-25 minutes, gradually starting. In order to prevent injuries and sprays, effective exercises to lose weight at home are slowly exercised. It is better to use heavy athletes or get dumbbells that are not more than 1 kilogram.
You have to start any exercise with a warm warming. You can simply dance into funny music, rubbing the shoulder zoo, you can delete your feet sides and light Squats. Five-minute active actions will help you prepare muscles for further work.
Simple but very effective exercises to lose weight at home should be performed 16-24 times in 2-3 times.
- Squats.The legs are separate from the shoulder, their feet are looking straight. Since the floor does not go beyond the knee, make sure the pelvis is very far away.
- Lugs.From the standing position, alternately, with the right and left leg, step forward, the knee bends in the right angle.
- Plie.It is constantly wide, socks look at different directions, you need to twist as low as possible. The domestic surface of the bud is as well as the tension of hip muscles.
- Straight hands are stretching to the sides, looking at the palm floor. By making an effort to move, the palm is stuck on the surface of the water. At the same time, do not bend or lower the hands.
- Exercise for the press.Stretching behind him, the legs are bent and stand on the ground, behind the head. Lift the case in Exhale, lower it. Do not press the jaw.
Full training by stretching. Sit on the ground, spread your feet wide. Lay the body softly up to the right foot, then left, then your hands move forward and reached.
Press training should not be done in good -Fed stomach. Be sure to breathe properly - exhale is always done on efforts. To make the stomach flat, you need to forget the muscles of the upper press, lower and oblique muscles. The most effective exercises to lose the abdomen are implemented 20-25 times in three approaches.
- On the back, the legs are bent in the knees, bent on the head. We raise the job in Exhale, but not completely, but to tear the shoulder blades from the ground.
- Same position as in previous training. Removing the case, with our left leg, left hand, right side - behind the right. Oblique muscles work here and the upper press is involved.
- A very effective exercise in low press increases the feet. If you grow up, you can put your hands under the hip if it will move away from the floor. Ink option - Do not touch the legs down, not touch them.
- Legs are raised and looks at the ceiling. In Exhale, we try to push them and draw their socks. The lower part of the press is tense.
- The case is completely in place. We try to lift the upper part of the body at once and tear up straight legs.
- While sitting on the ground, the legs are bulging in knees. The whole press is completely tense - we are trying to reject it as much as possible and down. We will go back to the beginning position.
Most of the time women suffer from the oil sediment in the sides. There are non-secret ugly rolls. Effective exercises to lose weight and lose diet will help remove elegance and unnecessary fats. To do this, you need at least 2 kg of dumbbells each and fitball. More repetition, the better.
- The position stands, the legs are eliminated, separately, hand behind the head, the elbows look at different directions. We first turn the body to the right and then to the left.
- Getting each in Dumbbell. First, we carry the trends to the right and then.
- Dumbbells lies on the shoulders, hold with our hands. We try to reach the left by the right elbow as much as possible, left - to reach the right.
- A dumbbell is squeezed with two straight-handed hands on top of the head. The same flat hands on the screen, right, breath - start position, exhale - slope.
- Straight sleeves stretch the speed forward, hold fitball. We're twisting in one and the other.
- The fitball should bend on the wall, sleep with one side with one side, let the legs rest against the wall. Hands are bent on the elbows behind the head. We raise the case, the whole side surface was strained. Repeat the same side on the other side.
In the legs you need to get rid of fat deposits and work hard to make them attractive and delicate. Do not regret your self to make effective exercises to lose weight because the ends are justified. The best choice would be a combination of aerobic loads with power education. You can't start classes in an empty stomach to strengthen the legs of the legs and reach weight loss. After a few hours, protein eat food or fruit salad.
- The best and effective exercise squats. Lower from the pelvis, while protecting a correct angle in the knees, the higher the hip muscles.
- Forward, back, right, lunch on the left. We are sure that the knees do not go beyond the finger.
- The legs are separated from the shoulder, climb the socks, tear the dishes to the ground. Dana muscles work in this training.
- Twins back straight legs. This exercise can be stopped or you can do the elbows and knees on the floor.
- Twins to the sides. In addition, the exercise is carried out at both standing and knee elbow position. In the last case, it is necessary to ensure that the body does not deviate to the parties and the foot, which was made by the swings, was always flat.
- Stretching behind, the legs are bent in knees. In exhalation, the pelvis rises, the heels do not move away from the floor. About the inspiration, we are in the starting position.
In women, oil is often suppressed in women. This is due to physiological features and a lifestyle of a sedentary. To make the hips thin and fit, you need a set of exercises aimed at weight loss. As always, do the effective exercises to lose weight 15-20 times without approaching 2-3 and lose hips.
- Close a dumbbell at the bottom of the beat. Dumbbells swing from dumbbells to perform the right foot as high as possible, swing 20 times, then repeat the same thing with the left foot.
- Stops, put a foot to finger, pelvies, pelvis stretch back. Change the foot.
- Try swings with a flat left leg, repeat with the right foot on the left side.
- Stretching in the stomach, the hands under the chin. In Exhale, lift straight legs, close the hip and hip, lower the ground.
- Stretching on their backs, straight legs look at the ceiling. We are diluted as widely as possible for inhalation, reduce exhalation back. The internal and external surface of bud works.
- Stretching in the back, the legs are bent and stood on the floor. We raise the pelvis and reduce knees together, we are diluted to the knees in Exhale, we lower the pelvis.
Often women ignore their pencils and they are neglected as the muscles passed. Especially the first ones are fat and shoulders. However, a number of exercises in the muscles of the hands will help you lose weight to wear safe and sundresses. Effective exercises to lose weight are carried out with at least 2 kg of dumbbells.
- Permanent, legs shoulder-burn, hands are true and looks on the ground. Take the right and left hands in turn.
- The next exercise is similar to the first, but both hands should lift them with twisted dumbbells.
- To train the parties straight. We do it on exhalation, our hands are bulging a little on the elbows.
- Biceps training. The elbows are pressed down the globe, the palm. It's better to take a heavier weight for this exercise. We raise our hands to the shoulders, when the elbows press the body, we return our hands to the original situation in exhalation.
- Triceps exercises made in the best way with heavier dumbbells. The hands behind the hands and bent on the elbows, and dumbbells caught. Raise our hands on the exhale, but elbows should be pressed into the ears. About the inspiration, we lower our hands.
- There is no better exercise to lose weight than push -ups. To do this, kneel, elbows can be viewed on the parties. We lower the body as much as possible, rear, arms, shoulders and press muscles are tense. We climb to the starting position. After a few approaches, you must definitely take your arms and back.
You have to do an effective sewage set to gain weight regularly to achieve your desired success. Power education should be changed with aerobics and cardio cargo. Working, fast walking, active dances, cycling, swimming will benefit less than cargo exercises. After strong training, the muscles must be restored for at least one day, so do not arrange a power preparation in a few days.
If the training occurs at home, the room needs to be good ventilated. There is a fresh air when playing sports. If you are not regularly and systematically, no results will yield. If you need to configure yourself for a long time, if you have to go to the startup, sleep on the sofa, or to eat cream cake, then the bear will constantly bring the effective exercises to be constantly downloaded.
The training must start with warming. The 5-10 minutes of aerobic cargo will prevent muscles and will warm the muscles to allow muscles to work more efficiently. In the end, you have to reach and rest.
Do not forget about proper nutrition. Together, effective physical exercises and a balanced diet to lose weight will help you lose weight faster and more efficiently. It is impossible to refuse to eat, it is impossible to reduce the calorie receipt. It is enough to reject bread, sweets, oily and fried dishes and fast food products. Those who actively participate in the diet are necessary for protein, so that the body should not take it from muscle tissue. In addition, you must also include cooked cereals in water, vegetables and seasonal fruits in the diet. We should not forget clean drinking water.
Regular training and adhere to a healthy diet will be reflected in the mirror without having long.