Exercise to lose weight effectively should be more moderate than serious sports.The cost of energy is too intense and long -term will stimulate the opposite process - fat storage.Therefore, do not overload physically - this can cause an increase in appetite, leading to a pound collection!We do not set the file.
Physical training exercises are part of the general weight loss plan.They have to burn fat and nothing more.For this purpose, easy to run, walk fast, other simple training is appropriate.If you have the opportunity to visit the pool, make sure to use it.You should swim calmly, preferably 45-60 minutes, nothing more.Water is cooler than the body and has high heat capacity, which means it is necessary to consume additional energy to heat.
Perform a systematic set of exercises every day.Your classrooms should be regular, at least 5 times a week, lasting up to an hour.Only after that, you can trust in a good result: the body is systematically and effectively.Do not forget the water tips after physical education.
Note that the fat actually starts to burn only 15 minutes 20 minutes after the motion starts.First of all, the energy of glucose and glycogen.Their destruction is also beneficial, but not losing weight.After that, the heat spread through the body gradually.This shows the beginning of the use of fat as fuel.Therefore, classes should last at least three -quarter an hour to ensure the necessary weight loss.
If you can hardly force yourself to do this often, the reasons for this are most likely psychological.To eliminate them and participate with joy.
A set of exercises
Before each lesson, should walk or run in the spot for a few minutes in the form of warm.And you can repeat physical exercises to lose weight much better a day.
The first exercise, for hands and shoulders
Increase.Advanced in front of you and through both sides, 10 matches 20 times.Tasks, although simple in executing, loading shoulder.
2nd exercise
Leaning forward10-15 times.Try to approach your head.Here, a load on the muscles of the back and extends the back surface of the body.
3rd exercise
The slope is in different directions10 times.They contribute to the formation of a beautiful waist, when they load the muscles of the abdomen, back and buttocks.
4th exercise
Squats- Useful and effective exercises.They download legs and buttocks.Squat for each approach 10 matches 20 times.You can also increase the load if you perform light jumping at the highest point or load.
5th exercise
TwinsThey help improve the overall mobility and contribute to improving the shape of the legs and buttocks.Machs must be done forward, back and to the two sides 10 times from the standing position.
6th exercise
Sell-Saracha.It is done on the stomach, with an expansion of the body.Increase each leg to 10-15 times and repair for 3-5 seconds.He removed excess fat from good butt and supported the tone of the newspaper and lower back.
7th exercise
Cobra.Lying on the stomach, bending your hands on your elbows.The forehead and palms are on the floor.When taking a breath, tighten the spine muscles and lean back.Return to the starting position on exhale.It is done 2-3 times.It improves posture, enhances back, improves the flexibility of the spine.
8th exercise
Straight leg lift10-15 times.They are made on the back on the floor, their hands are expanded along the body.Raise your legs slowly, and when lowered, try not to touch the floor with your feet.Good load at the lower part of the abdomen.
The 9th exercise to lose weight of the abdomen
The rise of the body10-15 times.The position starts the same as the previous position, but the hand behind the head.Lift the body when exhaled, lower it when inhaled.This load strengthens the upper abdominal muscles.
10th exercise
Pelvic.It is done 5-8 times in each direction with bent legs.Take the position on the back, hands behind the head.Bow your knees and pelvise alternating in different directions.At the same time, the oblique abdominal and rectum muscles are enhanced.
Do this set to accelerate weight loss every day and achieve harmony!