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Effective weight loss training

To lose weight and maintain the body in good condition, you cannot without a healthy diet and the training complex.Physical exercises effectively burn calories and increase muscle mass.

Sports girl stands in bar

How is the process of burning fat?

There are two main energy sources in the body - glycogen and fat.Glycogen is a stronger source and it is easier to turn into energy from fat.Therefore, the body tries to burn first, and only then there is fat.

Therefore, the training should be at least half an hour, because otherwise, especially with an irregular diet, there will be no fats on the training.

Physical load with high oxygen consumption means any aerobic load - it is, run, swimming, bicycle, etc.These types of cargo best contribute to the ignition of fat.Therefore strength training, especially in a congestion hallway, will not help you lose weight.Yes, such training will train muscles.But they are visible anyway because of the subcutaneous fat layer.

Aerob and strength training must be combined, because only a run or bicycle will also not give the desired result, as the body can adjust to the monotonous load.Even before or later, ordinary running simply stops working on burning fat.And here are the alternating values of the cargo and will give the desired effect.In addition, these are more muscles in your body, faster fat burned, so the strength training is needed with proper weight loss.

Fat is a source of energy, not a local tumor.Therefore, the exposure to a particular area, for example, on the stomach or sides, will not be able to burn it in this place.Maximum for which you will succeed is to move the fats below or above the areas you will affect the skin elasticity.

Fitness dumbbells in the hands of Fit Girls

Therefore, press presses do not burn fat in the abdomen - even burns into evenly from all over the body.

Each person has genetic characteristics.Therefore, in some, fat remains best of hips, while others from the abdomen.This can happen even with the same training process and the power system - this is just a genetic characteristic.

What type of exercise for a loss of weight?

The next training is considered most effective in weight loss:

  • Cardio.It is a long-term physical activity with low intensity that increases heart rhythm.Such training includes: a clock on a runbar, walking an elliptical simulator for twenty minutes.
  • Interval. Performed with a change in intensity and speed.This is running, walking in ellipsoid, cycling.First, high -speed running half a minute, and then a coward - one and a half minutes.Change in speed, they are engaged at about 20-30 minutes.
  • Power. Such training involves either with a load or with one's own weight.They are cyclic.

Success in weight loss is not only by regular training, but also a diet revision.

Proper nutrition for 80-90 percent determines the result.You can dedicate up to 10 hours a week hard training, but reduce the effect achieved during this time to zero on the remaining 168 hours.Those who want to lose weight need to adhere to severe diet.It is necessary to completely leave carbonated drinks and fast food.Only healthy and natural foods, ie fruit with vegetables, low (skinny) meat should be present in the diet.

20 effective exercises at home

List of the best starting exercises at home, along with information on how to perform them properly.Read and combine them with the making of an individual class program that will be more suitable for you to start your first home classes.

Exercise to ignite the fat on your stomach

Abdominals Muscles are located in front of and on the side, so the exercises should be selected so that they do proportionate all muscles.In addition, it must be borne in mind that printing muscles, our goal is not to pump muscle, but removing deposits into fat from the abdomen and side.

Planck

The initial position of the exercise is a bending of the hand in the elbows, the body position is emphasis, lactating on elbows.It is necessary to rely on forearms and toes legs.The elbows are placed strictly under their shoulders, hips and stomach are tense throughout the lesson.The tape is performed when exhaling and holding down, while there is enough power (start with 10 seconds).

  • Feet together - this will increase the load on the muscle complex of the abdomen.
  • The legs are kept straight, in severe tension.
  • The buttocks are constantly tense.
  • Lumbar Department When performing the bar should be flat.You can't circle and bend your back.
  • Bjelumak was drawn in ribs, but the breath should not be kept.
  • The elbows are placed exactly under the shoulder, which will allow you to unload the belt.

Twist

Nothing burns fat on your stomach faster than twisting.

  1. Lie down exactly on the mat, bend your knees, your feet on the floor.Or you can lift your legs at an angle of 90 degrees.
  2. Raise your hands and put them behind your head or cross them on your chest.
  3. Inhale deep and lift the upper body - exhale.
  4. Inhale again when you sink, exhale, breathe.
  5. Up to 10 times if you are a beginner.
  6. Repeat 2-3 sets.

Run

One of the easiest ways to get rid of extra pounds.Running helps accelerate metabolism, eliminates the consequences of stress, so it is very effective in weight loss and combustion of excess fat.

For more efficient fat combustion, a slow dispute is suitable.Respecting the correct startup technique will help you avoid overload and injuries:

  1. We look in front of us, keep your head straight.
  2. Shoulders were placed back and down.
  3. Press is a little tense, ensuring the stabilization of the hips.
  4. The elbows are bent at an angle of 90 degrees.
  5. Foot is smoothly land: first on his fifth, then roll slightly on the toe.

Raising your legs

Dynamic exercise for the lower part of the rect-abdominal muscle.Must be performed in Multi -Bond style: the amount of legs in one approach should be at least 20.

Technique:

  1. Lie on the sports carpet.
  2. Put your hands along the body.
  3. Remove the ankles together, correct your legs and lift it above the floor for 15 cm.
  4. Rapid motion by raising the legs up (the right angle should be formed between the hips and the upper body).
  5. Return your legs to your original position.
  6. Repeat movement several times.
  7. Execute 3 series with a mythful possible break between access (rest not more than 30 seconds)

Mill

Torturing body weight in left leg, bend right and bring the knee to your stomach.

  1. Make a small slope forward, pull your left hand and right down.
  2. Pull your stomach.
  3. 20 seconds, replace your hands, bending in the body - Take off right handAs far as you can, be on one leg.The task does not fall down from an unstable position."Mill" can be performed with slow movements.
  4. Repeat another foot.

Berry and hips exercises

Lunches forward

Great exercise to strengthen the muscle groups of buttocks and hips.Become evenly.Lightly put your legs.We're forwarding forward, bend a leg at right angles and sit down slowly on it.We completely correct the leg behind the legs and approach the floor, leaning on the toe.Keep your back even, your shoulders are corrected.We respect yourself with an emphasis on the foot of the leg exposed forward.Exercise We do about ten times to three approaches.

Buily Bridge

Exercise is in isolation focused on gluteal muscles and visually raises "the fifth point".

  1. We lie freely, hands along the body, the legs of the shoulder.
  2. We bend your knees under the right angle and we tear your butt from the floor, leaning on your feet.In this case it is formed half an hour.
  3. Under your feet you can put an altitude to increase the load on gluteal muscle muscles.
  4. Let's postpone in this position for a few seconds.
  5. We descend to the floor.

Abduction of legs back

Technique:

The fact that you put all your weight on your hands and knees means that your buttocks must do all the work to lift your legs.This is an isolation exercise that will be very effectively focused on your ass!

Foreign exercises

Lifting legs lying on the side

  1. To perform the first side exercise, lie on the floor.
  2. Turn on the right side and lift the body, bend the right elbow and repair your palms on the floor.
  3. Tighten the press and exhale straight legs from the floor.
  4. A slight retention in this position.To inspiration, lower them and relax.Don't charge your body, keep it evenly.
  5. Fill in one approach of 30 reps.
  6. Then turn the left side and repeat the movement.

Distribution of standing hips

One of the most efficient exercises for removing sides is a kidnapping.

  1. Stand to the side to the wall and lean about it with one hand.
  2. Bend another to an elbow and place on your waist.
  3. At the riding, take your foot, and inspire to inspiration, return to the starting position.
  4. Repeat 30 times and change your leg.

Foot exercises

Squat "plie"

Well studies the leg muscles accent on the inner surface of the thigh.This area needs a good load, because it is usually happening in everyday life.In this part of the thighs, the subcutaneous fat fibers are usually developed, which can be difficult to deal with.

  1. We perform squats with flat back.The hands are expanded in parallel from the floor.The legs are wider than shoulders, socks are slightly arranged outwards.
  2. We do not completely squat - until the knees cross the socks.The pace is slow, the breath is free.
  3. We start with ten reps.We perform twenty exercises for advanced level, with two - three repetitions.
  4. Between access, rest for thirty seconds.

Exercise "Chair"

A common exercise that gives a good load of all muscles.It's perfectly burning calories.

  1. Standing with his back to the wall, we withdrew from that half step and began to sink slowly, as if sitting on a chair.
  2. In the hip and knee joints, we repeat the bend of the chair construction.
  3. Hold on for a pose thirty seconds.
  4. We raise and release the tension from the muscles, shaking with small legs and brushes.
  5. We make three approaches.

Hand exercises

Pushing off the knee

Included - thicker, triceps and large chest muscles.Pressing from the knee is a lightweight version of pushing off the floor.It is recommended that it is performed to reinforce muscles with subsequent crossings to push from the floor.You have to try in every lesson, correcting your legs, push your knees a little further.The location of the hand when performing push-type can be ordinary and narrow.

  1. We rest on the knees and arms placed by the shoulder, on the floor;
  2. We raise your feet and cross;
  3. Push, straighten your hands on your elbows;
  4. The movements are smooth and light.This pace contributes to good muscle development.

With a narrow arm environment

Application of narrow-placing hands, you can increase the load on Triceps.Exercise we do in the same way as in the first version, but we put our hands a little from your shoulders.You can also perform push-up from the wall or bench.For beginners - from five to ten push-type.

Fight against the hand with dumbbells

Biceps exercise.You can use several options to perform exercises.When small weight and a large number of access are used, it perfectly removes the fat from the hand and shoulders.

With simultaneous bending

  1. Standing, as well as seating, leaning on the back.This allows for better muscle loading, because the power inertia to raise the noodle will not work;
  2. We take noodles and start bending your hands in your elbows, move the shell on your shoulders.

In the alternate version you can use a lot of weight, because the muscles of one hand can rest.

Waist exercises

Bicycle

  1. They lie on the floor.
  2. Fingers of the back of the head (do not connect your fingers), the elbows are directed forward.The legs are expanded.
  3. At the same time, bend the right knee in your chest and extend with the left varnish, strain of the tin muscles of the abdomen.
  4. Remain the pages: Bend your left leg and stretch the right elbow.
  5. Repeat 40 times (20 each in each direction).3-4 accesses with an interval of 30 seconds.

V-Moving.

  1. Lie down on the floor, stretch your hands behind your head, your legs are extended.
  2. At the same time, lift straight legs from the floor up and extend your right hands to your fingers, raising your back from the floor.The body appears to form a letter v.
  3. A little "round" lower back as she moves up and down.
  4. Repeat 20 times.3-4 accesses with an interval of 30 seconds.

Breast exercises

Squeezing your palms

Exercise helps strengthen the bust muscles.We focus on muscle contraction.

  1. Slowly squeeze the palms of your hands located in front of the chest.Fingers are directed strictly upwards.
  2. By maximum efforts, we reserve a few seconds and gradually ripped our palms.You can visually determine the benefits of performed exercise - by maximum compression of your palms, the bust is growing slightly.
  3. We repeat seven times.

Bourpie

Burpa is an exercise that can replace the entire training, because it is a minimal gym complex.Contributing to calories - Movement number one for those who want to lose extra pounds.It can also be included in the breast muscle complex and perform it independently.This movement directs all muscle groups, so compared to the mini-system.He especially contributes to the loss of the weight of the buttocks, chest and abdomen.

  1. We perform deep squats, we rest on the floor with our palms.
  2. We lie down and push off the floor.
  3. We go back to the squat, jump up, raising your hands high, and stored Čutno.

These elements make one exercise, which must be repeated in twenty seconds, then you can take a break for a few results and repeat a few more times.The number of repetitions depends on physical training and age.

Breathing exercises for weight loss

Bodyflex

Respiratory gymnastics for weight loss Bodyflex was developed by the ring.Exercises for proper breathing are combined with moderate physical effort.All tasks are performed at a moderate pace.Signally narrows in the waist, get rid of the docking side and tighten the butt to help you with the next body of Bodyflex:

  1. Lion.Stand evenly, spread your legs with the shoulder level.Hands turn to hips.Do deep noisy breath, gaining most of the air through the stomach.Keep oxygen in 2-3 seconds and then release your lungs, drawing the press.Squeeze the tongue into your lips tightly.
  2. Side stretch.The starting position is similar to "lava".Without Kid's right leg from the floor, you smoothly switch the body weight to the left knee on the inspiration, rest on it with easy.Drag your right hand, separate left to the side.Repair the pose in exactly as much time as you can spend without another breath.Exhale, go back to the beginning.Make 4 reps for each leg.
  3. Press.Take a position - lying on your back.Bend your knees, pressing the sole of the leg on the mat.Raise your hands up.Inhaling air, raise your shoulders up, stretch your hands to the ceiling.Relax on the exhale.Make 3-4 repetitions.

Vacuum

It is also a physical and breathable exercise.Despite the apparent simplicity, it differs in the complex execution technique, but with persistence and patience, everyone can overcome it.In terms of efficiency, it is not inferior to bar and twisting.It is equally suitable for men and women.Everyone who dreams a slender figure should include her in their training plan.

  1. Deep and slow breath through the nose.
  2. Keep your breath a few seconds.Feel the tension of abdominal muscles.
  3. Strong, energetic, but the same deep exhalation through the mouth, to completely devastate the lungs from the air.

Useful tips and rules for performing exercises

  • Any classes require Warm up.This will allow the preparation of muscles, ligaments and joints, heating them, which minimizes the likelihood of injuries.
  • The training should be intense, but still in pretty gentle mode.
  • Minimum interruptions between access are 30 seconds. But not to leave breaks, this will lead to a quick overpayment (physical, moral), which will imply stagnation in training or generally their complete breakup.
  • Between exercises to drink water but little - Is or two pours to be enough.Water will speed up metabolism, and thus ignition of fat.
  • Correct implementation technique - The key to success.If you do not adhere to this rule, exercise will not benefit, but may be harmful - lead to injuries.
  • It will not give the results of the exercise, if you eat anything at the same time, without any system and in unreasonable quantities.Set the menu and nutrition It is necessary to approach the option recommended by the diet.
  • Training should be an hour after eating.After graduates, it is not worth eating for the next 2 hours, because the fat burning process is still in the body.Violation of this rule will not allow you to lose weight quickly.
  • If Add more dancing, running or swimming on training, This will help to significantly speed up the weight loss process.

Conclusions

Combining these 20 weight loss exercises and adherence to tips for their application, you will quickly get rid of the extra pounds, renew a beautiful figure and correct your health.