Weight loss exercise

It's great to be the owner of a slim, toned body.Many people work hard for this, but reality is usually far from desire.An unbalanced diet, a sedentary lifestyle, with children, stressful – all of which over time leads to a series of extra weight that is not easy to cope with.

Seeing the disappointing numbers of scales, many people don’t want to endure this situation.Finding the best way to get rid of nasty fat deposits starts, which not only destroys the appearance, but can negatively affect the work of vital organs.Of course, you can try eating, but to please many years, we need to lose weight.

Causes of excess fat

Suffering from overweight and planning to do physical work?Initially, it is necessary to determine the causes of fat deposition:

• Social food dependence.This is due to the active promotion of harmful foods, which are various snacks from ordinary companies.The negative impact can be enhanced by using products with "poor" ingredients that are easily absorbed by the body without encountering any obstacles in their path.
• Hormonal diseases.Fruits that produce hormones usually cause metabolism to slow down and then be overweight.It's very easy to understand the invasion of the hormonal background - the body is constantly craving for desire, depression, dry mucous membranes or fatigue.
• Gastrointestinal tract destruction.Adipose tissue is an ideal place to store and accumulate toxins.They are formed by invasion in the digestive tract.The accumulated harmful substances gradually lead to obesity, diabetes and other unpleasant diseases.
• Social and psychological factors.Stressful situations, sadness, anger, boredom and other emotional factors are the causes of overeating, which inevitably leads to the accumulation of fat in the most inaccessible places.Most of the time, the moral shock is clogged by chocolate and other products with fast carbs, so the scale arrows will quickly increase towards the top.
• A sedentary lifestyle.Most modern people are trapped in the office.Due to constant work on computers, public transportation travel, and continuous viewing of TVs leads to lack of motor activity and insufficient energy consumption.Over time, it accumulates and transforms in the form of fat deposition.People who used to actively participate in sports have suffered particularly, and have recently stopped moving.
• Genetics.Due to genetic susceptibility, excessive weight may occur.In many cases, people are full of any reason.When the doctor figured this out, it turned out that relatives were also suffering from obesity.It turns out that integrity is usually a gene inherited from the older generation.
• Toxic load.Poisoning is another common cause of fat deposition.Over time, excessive amounts of harmful substances in the liver can lead to sugar levels violations, lack of many essential acids, and a decrease in metabolic rate.Due to improper nutrition, the use of products, including "chemistry", GMOS, etc., the body is blocked.
• Insulin imbalance.This invasion of this important hormone usually results in an additional amount.If insulin levels decrease, the input sugar is no longer absorbed by the body and begins to deposit on the blood vessel walls in the form of plaques.

A set of exercises for quick weight loss is for you

What to choose for greater results?The process of burning fat requires serious approaches.The selected training must correspond to the level of weight loss preparation to solve a specific problem.If you need to remove fat from the sides and belly, you don’t need to focus on these problem areas.

Only through integrated methods can effective and durable results be achieved.Exercises were selected for all muscle groups, but the focus was on the main areas that needed correction.It is strictly forbidden to be enthusiastic about physical fatigue.So you can not only discourage yourself in principle to engage in your desires, but also promote health problems.The best exercises for modern girls:

• forming.For urgent elimination of unnecessary kilograms, these trainings are perfect.They include aerobic exercise in combination with dance exercises so you can get rid of excessive weight.Shaping is only for energetic women, configured for quick results and ready to work continuously.
• Pilates.This complex is considered the safest.Absolutely for everyone, as it involves training at a slow and leisurely pace.Each exercise stretches for maximum development.Pilates’ role is designed to work with the media, small pelvis, back.Most of all these trainings are for young mothers and pregnant girls.
• fitness.Original technique of using big balls.With her help, it can be fun to build the muscles of the whole body.
• Belly dance.Do you like oriental themes, really want to lose weight?This complex is the best.Take a dance class and you will return to your body with past grace and harmony in the shortest time.In this case, the load is directed to the news area, so a beautiful waist can be guaranteed.

You can choose a fitness center from these specific complexes as well as classic training, at home or under the supervision of a coach.A thoughtful choice and serious approach not only helps to make your body slimmer, but also improves good, mood, development of stress and endurance.

Slim exercises at home

Working on the house is an excellent, affordable alternative to professional training with experts.There are many incredible exercises that help achieve the best results.First, you need to complete a few simple rules:

• We begin to transform through organizational self-binding, clear goals and good mood.
• We conduct course schedules - training at least 3-4 times a week is necessary.
• We train rigorously at certain times.It is best from 11 to 13 hours to lunch and from 17 to 19 hours in the afternoon.
• We train on an empty stomach.It should be eaten at home for 2 hours during sports.
• Only regular on-site practices are truly effective.The more results, the more stable the results are, the better.
• You do need to lose weight by configuring yourself correctly.The course "by force" does not result in the expected results.
• It is not recommended to stop "rest" during the exercises.We execute all complexes smoothly without stopping.It can rest for 30 seconds, but that's all.
• According to the instructions, we will perform each exercise as correctly as possible, which will improve the results a few times.

Correct warmth - up

Before you can do a full set of exercises for different muscle groups, you need to “warm up” and prepare for home training.It's not worth ignoring warming, otherwise you'll be hurt in all kinds of ways.The approximate set of operations performed is as follows (we start from the top):

• Ready to execute - we become straightforward, legs and shoulders - width apart, hands lying on the belt.We made a smooth turn towards our heads in different directions.
• The movements of the shoulders up and down, and the circles.
• We stretched our arms forward and began to grab each arm as much as possible.
• We fix our hands in the "castle" and hold our chest level.We move cases one by one.We stand upright, the lower part of our body remains motionless.
• We put one hand on our waist and lifted it up the second time.We make a tendency to stretch the raised limbs with our bodies.Then, we switch hands and start over.
• We tend to be on the upper body and reach the floor.We fixed it in the "collect" for a few seconds.
• We become even.We rely entirely on one foot and then hold the second foot on the toe.We rotate it in circles.Then we change the legs and repeat again.
• We became straightforward, took a deep breath, and we reached out our hands on the top of your head and stood on your socks.We fell on the exhale.

After swaying your body, you can safely start a major set of movements for the desired muscle group.

Exercise your legs and lose weight

Legs are a problem area for many women and even men.Here are some exercises that can help get rid of fat and tighten muscles:

• Twins to both sides.We leaned against the wall and sat on our socks.First, raise the left side, then the right leg starts to "wave" her to the side, holding it in the elevated position for a few seconds.Similarly, the “twisted” exercises were performed.
• Extend your legs upwards.We lay down, leaning against his knees and elbows, looking at the floor.Stick to the left leg, pull the socks, and try to increase the height of the surface.We linger, fix for a few seconds, and then return to the starting position.In analogy, we repeat the right leg.
• Lift the pelvis.We sat on the edge of the chair, put our hands on the seat and started sinking.The way we do this is to put the shoulder blade on the surface and the bottom of the body is in trouble.The angle when bending should be 90 degrees.We try to be as low as possible.Then we went up smoothly and returned to the starting position.
• The team emphasized the wall.We rest with your back and keep your legs slightly apart from each other.Slowly sink until you reach the parallel line of the floor.Squat down and keep touching the wall.
• Raise your body with your linear legs.We kept our legs horizontally on the gymnastics carpet, straightening our legs against the wall.Hold our hands on your head.We exhale and file a case, trying to touch the wall.Legs divorce in the opposite direction.
• The situation of leaning from the knee.We kneel down, stretch our hands forward, holding your back as directly as possible.We lean our upper body back without having to bend it on the lower back.

News exercises

After deciding to change your body, any girl or man must pay attention to the stomach.In this case, research in the press is very important:

• Side twist.We lay behind our back, put our hands behind our heads, bent our legs on our knees, and placed our feet on the floor.We filed the case, tilting it in different directions.We try to reach the knee as opposite as possible.
• Normal distortion.The action is performed similarly to the side, but there is no need to turn."Twisted" strictly move forward.
• Planck.We went to the gymnastics carpet.We stand on the floor with your hands and socks, lifting up and holding the body accurately without any deflection.According to the preparations, we will be in the position of 30 seconds to 2 minutes.If it's difficult to stand in a bar right away, you can make simplified options, such as elbows or overweight knees.
• Planck is on the side.We will lie horizontally.We focus on completely straight hands.We held our legs together and raised our hips.We hold recognized positions as much as possible.
• "Limbs".We are in a horizontal position.Lying on your legs evenly, stretching your hands along your body.We lift each leg individually while lifting the box.It is important not to bend your back in the waist area and not to move suddenly.
• balance.We started exercising and sat on our hips.Raise your straightened legs above the surface and reach our hands in front of you.We fixed the position we received within 20 seconds and we were not in a hurry to try to breathe evenly.
• "Climber".We went straight into the bar.We follow the posture, pull the stomach, and stare directly.We exhale and pull our right leg to our chest.After inhalation, we return to the starting position.

Chest and hands exercise

Any girl dreams of beautiful hands and suitable breasts.The following exercises will help achieve perfection:

• Tolerate from the wall.We leaned against the walls with our hands, making them slightly wider than our shoulders, and our legs were upright, close to each other.We moved our weight to the socks and started pushing it away.The back/neck should be kept straightforward.Only work on hand.
• Weighted and raised masters.We lay down and lay on your back.We take small dumbbells.Alternately raise/drop your hands.We move at the rhythm of our breath.
• Bench press is in French.We occupy a position.We took a dumbbell into our hands and with the rise we started to start behind the head.
• Standing hand standing.We become the position that falls on any leg.We lean on our knees with our elbows, then use second hand to pick up the dumbbell, lift it up, and then put it down and lead to the knees.When lifting the list of shoulder blade bones, we will minimize each other.
• Dear lie.We lay on your back, rotting our knees, and then put our feet to the surface well.Lift the pelvic section and bend our hands at a 90-degree angle without separating the biceps from the floor.Exhale and pull up the dumbbells.After breathing, we lower the inventory to the starting position.
• Stand on the elbow of your hand and bend it.We spread our legs at short distances from each other, and the stare is forward.Dumbbells bend and reduce chest level.Smoothly, slowly raise them to maximum.We also slow down.
• Extend to the triceps.We bring our hands behind us and cross in the "castle".We stretch from below the right, and the left side extends from above.We extend to the maximum at the maximum and fixed for five seconds.We change the location and repeat again.

Heart behavior of the house

Aerobic exercise is a mandatory element of any weight loss process.This is one of the most effective ways to "burn" excess fat, and it's an exercise you need to emphasize in particular.The most effective aerobic exercise training:

• Walk to lose weight.At first glance, it seems simple and unlikely to produce the desired effect.In fact, walking is the best way to quickly burn belly and buttock fat.If you stick to proper nutrition and take regular walks, your weight will move quickly.Although simple, this exercise helps to “accelerate” metabolism.
• running.This heart has a positive impact on the work of the cardiovascular system, effectively burning fat deposits in the most inaccessible places.Many people don’t like running, but they are futile.It is this kind of training that will greatly push you into a slender, fitted body.
• Riding a bicycle.If you don't like running, try training with your bike.Not only is it a success to get rid of the extra pounds, but it's also a pleasure to get from the process.
• swim.This type of cardio training helps to lose weight, restores tone to muscles and improves the body.To get results quickly, you need to swim as soon as possible.Enough to start 1-2 classes per week.

Advantages of performing exercises

A balanced diet is not enough when you need to get rid of your extra weight.A set of exercises that can be aggregated can help you achieve the desired results as quickly as possible: lose weight and tighten your body.Key advantages of training:

• The larger the muscle mass, the faster the metabolism.Muscle is one of the main factors that anyone's metabolism is correct, uninterrupted.It is they that take the main percentage of energy from food, especially when compared to adipose tissue.1 kg of muscle fiber consumes 15 calories per day, and the same amount of fat is only 5 calories.The difference is huge.
• Improve the quality of the body.Do the exercises and you will always have a toned body.Visual thinness is not always aesthetic.Resilience can be achieved through stubborn training.It is recommended to use at least a minimum of stock, for example, using dumbbells or weighting agents in them.The results are not measured by the number on the scale, but by the ratio of fat to muscle.
• Save the results for a long time.Exercises that lose even the least weight will work for the future.Even if you stop training temporarily, the muscles will move on inertia for a long time, consuming a lot of calories every day, keeping the body in the weight they need.
• Have a happy mood.Sports is not only about serious physical exercise, but also about a good mood all day long.After doing some exercises, you will quickly notice how energetic, energetic and incredible spirit the body will be.
• General healing of the body.Sports activities have a positive impact on the work of all internal organs.Tumor diseases, diseases related to the work of the gastrointestinal tract, and diseases of the cardiovascular system are reduced.Immunity increases - A person suffers from a cold is much smaller.
• Great cosmetic effects.By physical fatigue, the skin will gain a tone, becoming more elastic and tightened.It is worth noting that the infamous “orange peel” of the problem area gradually disappears.

To "build" a beautiful body, you need to do complex, long-term work morally and physically.But its results will certainly be satisfactory, and the numbers will quickly get a pleasant corner.