Exercise for effective weight loss should be more moderate than serious sports.Very intense and long -term power costs will stimulate the opposite process - storage of fat.Therefore, do not load yourself very physically - this can provoke an increase in appetite, leading to a series of extra pounds!We do not have to put on registrations.
Physical training exercises are part of a general weight loss plan.They have to "burn" fat and nothing more.To this end, light running, fast walking, other simple training is appropriate.If you have the opportunity to visit the pool, be sure to use it.You have to swim calmly, preferably 45-60 minutes, no less.Water is cooler than the body and has a high heat capacity, which means that additional energy consumption is required for heating.
Perform a set of exercises systematically daily.Your classes should be regular, at least 5 times a week, lasting up to an hour.Only then can you rely on a good result: the body is taught to "burn" systematically and effectively fat like a fire box.Do not forget about water procedures after physical education.
Note that fat actually begins to "burn" only 15-20 minutes after the movement begins.First of all, glucose and glycogen energy.Their destruction also benefits, but does not reduce weight.Then, the heat spreads to the body gradually.This indicates the start of using fat as 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 most likely psychological.To eliminate them and to engage with pleasure.
A set of exercises
Before each lesson, it is recommended to walk or run in place for a few minutes as a warm heat.And you can repeat physical exercises for better weight loss repeatedly during the day.
First exercise, for hands and shoulder band
Get up.Warm in front of you and across the sides, 10-20 times.The task, though simple in execution, loads the shoulder band.
Exercise of 2nd
Slope10-15 times.Try to reach your head.Here, there is a load on the back muscles of the back and extension of the back surface of the body.
3rd exercise
Slopes in different directions10 times.They contribute to the formation of a beautiful waist, as they charge the oblique abdominal, back and buttocks.
Exercise 4th
licking- Useful and effective exercises.They load the legs and buttocks.Squat for each approach 10-20 times.You can also increase the load if you make light jumps at the top point or get a load.
The 5th exercise
twinThey help improve joint mobility and contribute to improving the shape of the legs and buttocks.Machs should be done in front, back and sides 10-20 times from the standing position.
6th exercise
Half-sararancha.Is performed lying on the stomach, with extended hands along the body.Raise each foot up 10-15 times and adjust for 3-5 seconds.It removes excess fat from the buttocks and supports the tone of the press muscle and the lower back.
The 7th exercise
Cobra.Lie on the stomach, bending your hands on the elbows.The forehead and palms are on the floor.When you breathe, tighten your spinal muscles and bend back.Return to the starting position in the extraction.Perform 2-3 times.Improves behavior, strengthens the back, improves spinal flexibility.
8th Exercise
Raising right legs10-15 times.They are performed lying with their back on the floor, the hands lie along the body.Raise your feet slowly and when you sit down, try not to touch the floor with your feet.Good load on the lower abdomen.
9th Exercise for loss of abdominal weight
Lifting the body10-15 times.The starting position is similar to the previous one, but the hands are behind the head.Raise the body in extraction, lower it to suction.This load strengthens the upper abdominal muscles.
10th exercise
Pelvis.Performed 5-8 times in each direction with bent legs.Take the position lying on your back, hands behind your head.Bend your knees and raise the pelvis alternately in different directions.At the same time, the oblique and rectus muscles of the abdomen are strengthened.
Perform this set of exercises to accelerate weight loss every day and gain harmony!