What to do if you want to lose weight, I visit the fitness club there is no chance? Good results are achievable at home. Daily need to perform fat burning exercises for your entire body and adhere to a diet and moderate to lose weight.
Effective exercises for weight loss
For weight loss you need to change the un sedentary lifestyle, metabolism of lent, in the more active. Morning should charge to start with and to at home workout for half an hour one time in the afternoon. Throughout the day to take advantage of all opportunities to exercise. For weight loss substitute help a the trip to the Elevator climbing stairs, and before going to bed to do a short hike. Exercises for all the muscles of the corset are provided in the body of by and for the aesthetics of weight loss and maintaining the health for the important and simple follow the instructions:
- Eliminate from the diet of the cakes of bread of higher grade flour.
- To can to cook steamed or boiled.
- Eating fruits and vegetables rich in fiber.
- At night there is no one to eat the last restaurant meal no later than 2 hours before you go to sleep.
- To drink clean water.
Exercises for the whole body – slimming and keeping-fit of the un prerequisite. In the preparation of the programme of the casa de la formacio and necessary to consider the un the focus of the study of the problem areas and condition. Experienced fitness instructor recommends the effective use of exercises to strengthen and slim down the muscles.
Return
"Tilt" one of the most effective moves to strengthen and slim down the back. For the muscles, straighten the spine, you should be in a "Bridge". Of the information and the removal of the leaves circulation, the improvement of the blood in the muscles trapeze lower rhomboid I muscles and reduce body fat cervical area. Exercise "Plank to push up with dumbbells a" fiercely burns fat at the expense of the major muscles of the back and the Boat is facing with cellulite on the lower part of the back.
Chest
"Presses a sequential lying" forced to work the two types of fibers, which makes it possible to lose weight without losing muscle mass. Exercise "Push-UPS in the wall" capable women are carried out in a large number of repetitions, in this way to provide the intensity needed for fat burning. Systematic execution of the year, "bras Sec" support to the muscle and load with the static "pressing of hands" to add breast elasticity. And diet the determining factor of weight loss, female breast, physical activity and helps to maintain a beautiful shape.
Feet
The thinning of the legs, as well as to work the muscles of the body use different variations of exercises, "the Squat". The Side lunges perfectly heavy from the legs of the outside. Exercise "Scissors" or the pressing of the ball with the knees will make the adductor muscles quickly burn fat in the inner thigh. Regular exercise "the Bicycle" provides a form-fitting knee and gently works the joints. Lifting socks, foot of o sitting, reduce the edema, and the lower part of the leg give relief.
Hip
Salageanu in a stable with the stool, elevation of the knee and exercise you for weight loss of the legs. "Short attacks" deliberately loading the hips, to give them the relief. When you need a special attention to the inner surface, in the complex of exercises that you need to add "Plie-squats". To burn the fat in the external part of the thighs need to practice a little kicks in the ribs while standing.
Buttocks
The exercise "deadlifts" good for the muscles of almost the entire body and improves the tone of the gluteal muscles. For intensive weight loss of the buttocks, s has to perform "Abduction legs back and wide attacks. "Hyperextension" and a good alternative to death, the year without the stress your knees and quads. "Gluteal bridge" effectively raise the volume of muscles and reduces body fat in the lower part of the back and buttocks. The exercise called "Walking on buttocks" strengthens the pelvic floor muscles and working the hamstrings.
Hands
"Reverse pushups" a support on a chair or the edge of the sofa is a large area of the load triceps, I took the fat from the armpits. Destinations options the bending of the hand tighten and strengthen the anterior group of muscles of the shoulder. Exercise "Scissors" and "Rotation of the red crescent" evenly burn the fat from the surface of the hands. "Dumbbell bench press up" dedicated to the triceps, the muscles trapeze lower and deltoid muscles, it creates a beautiful shape to the shoulder girdle.
Dansa del ventre
The usual "Twisting" great work on the top of the press and the exercise "Reverse twisting" reduces body fat and strengthens the muscles of the lower part of the abdomen. "I oblique Side twists" to emphasize the waist, and the year "Nods to the band" manages to get rid on the fat side. "Circular" foot rotation" complex effect on the muscles of the press. To throw the un out of the abdomen must be un systematically exercise of "Empty".
Waist
For an attractive waist slender, and to make "torso Twists to the side" or "the Mill" that do obliques intensely to shrink. The exercise "Becomes legs lying on the ground" actively burning fat in problem areas, and reinforces the press. "Side bridge" and "leg lift lying on your side," good tone the side muscles and reduce the perimeter of the waist.
You get squat
For the correct execution of the exercises that you need to put the feet on the one hand the width, putting in the same plane as the knees. Keep your back straight and bend at the waist, hands lowered along the body. Bring To the pales to move the pelvis back, I aspire to sit. Thigh bent parallel to the floor, and the weight of the body should be moved to the heel. Up exhaling at the top of the climb. Performing squats, you need to control highlights:
- In the position below the knees not to withdraw the forward foot.
- You may not ca to support the fingers.
- And forbidden to round the upper back and lower back.
- When the uprising cannot be reduced to his knees.
Attacks
At the beginning of the exercise by placing your feet about the width of the pelvis, and original works of art to make the un step forward and gently sit down. To move the load in the part of the foot of the front, the other to the I support the stretch out in the toe. The back and smooth, with a curved natural at the bottom part of the back, palms located on the belt. The knee of the working leg bent at an angle of 90° and is experiencing increasing stress, so that the important and to avoid examining the output of the knee on the tip of the foot. Exhale, get up, put the work and legs next to a reference.
Pushups
The starting position for push - ups — the emphasis lying on the direct hands, with the production of the width of the shoulders. The distance between the feet does not affect the maximum performance of push-UPS. Body to keep the un and even the Contracting of the I muscles glutes abs. Flexing his hands, a deep breath, and to touch the breast sex. Exhale smoothly throughout the lifting of the body. During the execution of the exercise and important:
- In order to comply with the statement hands at mid chest.
- To avoid examining the deviation in the lower back.
- To avoid examining the strong dilution of the elbows and sagging of the thighs.
"Jumping"
To avoid browse destinations in injuries, before salts need to run I warm up the ankle, knee joints. In the initial position, put your feet together, hands lowered along the body. Shoulders down, bending press, keep your back straight and a bit tense. The strength of the muscles explosive has of the thigh and leg the body to push upwards, your feet are clean. The earth in your toes, the knees slightly in the spring.
Leg lifts
To perform the exercise you must lie on your back and press your lower back, put the hands beside the body. The strength of the abdominal muscles to pull the hips off the floor and exhale lift up to 60°. To keep the feet on the top 2 sec. I aim lower, claws, without touching the ground. In order to reduce the load, and impossible to boot the head of the plant. Beginners and women with weak abdominal muscles, you should start with alternate leg lifts.
"Scissors"
Important: the exercise is performed on a surface jade. Lie down on your back, bend your hips and extend hands along a trunk. Palma, located beneath the buttocks, the feet placed on the ground. Inhale, raise the leg and stretch the toes. The strength of the abdominal muscles to keep your feet on the ground at an angle of 30°and -90°. First, to spread the legs one to the side, original works of art and to reduce the cross.
"Torsion"
Lie down on your back, fingers in his close in the castle behind head, elbows dissolve in the parties. We are beginners allowed to cross the arms. Curve of hip and limb is lower than put any piece of furniture. Exhale, rotate the body and stretch the shoulders to the pelvis. Daily need to perform fat burning exercises for your entire body and adhere to a diet and moderate to lose weight. In the end, the position, the back rounded, and the abdominal muscles are very small. Not bring the you can force elbows and the neck and the chin pressed to the chest. In the aim to return the body in a horizontal position.
Hitch
Original works of art of loading and necessary to normalize the cardiac rhythm, the rhythm in the lower heart, and relieve tension of the nervous system. Successfully made the connection quickly promotes the recovery of the exercise of the original work of art, and the return of the shortening of the muscle to its original state. Stretching will increase the elasticity in ligaments and of the muscles, improve the blood circulation in the body and encourage the elimination of toxins from the body.
For the effective connection should perform simple movements and exercises:
- "Vertigo";
- The fixation of the elbow to the shoulder;
- Pull back the elbow;
- The tilt or reclining un support;
- Hands behind the back;
- Posters on the door of the house;
- Exercise of "half moon" and "Cobra";
- Pull the leg back.
"The program formacio"
Monday
In the beginning of the week has to be the strength of formacio to strengthen the muscles, as the body and well-recovered original work of art of the weekend. Before formacio that has more than 15 min active warm up the whole body to prepare the muscles and ligaments for the next load. All exercises to be done in 15 repetitions 3 groups. Formacio basic includes exercises for all muscle groups:
- "Deep squats";
- "Broad attacks" un certain number of repetitions performed for each leg;
- "Bar pull with weighs" to do for each side of 15 reps
- "Push-UPS";
- "Dumbbell bench press up";
- "Bending of hands with dumbbells";
- "Torsion";
- "Leg lifts".
Exercise For the aerobic good jumping rope, and necessary to carry out 3 times for 60 sec. As a cool down – 10 minutes stretching the muscles.
Tuesday
Day circuit de formacio, to perform the exercises, alternatively, for 15 repetitions. For the workout all you need to do 3 laps. To prepare the heart for the next load of training has to include execution on the ground. The year and the main complex:
- "Plié-you get squat";
- "Push-UPS";
- "Gluteal bridge";
- "Superman";
- "Scissors";
- Jumping jacks – 30 times.
In the connection that you want to add breathing exercises to bring your heart rate back to normal.
Environment
The power and aerobic exercise. Formacio basic includes 3 types of exercises, each one should be performed for 20 repetitions. Training With the next, the warm-up should include a couple of movements, warming the joints and ligaments. The lesson consists of exercises:
- "Squatters" with the object of the extension of the hands in front of him;
- "Abduction legs back" in order to comply with each leg 20 reps
- "Reverse pushups";
- "Hyperextension";
- "The bicycle".
As a cool down — 5 minutes of stretching the legs and back and for weight loss in the long walk for 30-45 min.
Thursday
You must perform the exercise with the emphasis on the problem areas. Short of training to make the movement of rotation of the hands and feet. The momentum of the fat-burning effect of all exercises, to perform 20 repetitions in a circle, between break with series 30 sec. Lesson To do 2 laps, which include:
- "Broad attacks" – each leg to do 20 iterations;
- "Pushups of the wall";
- "Gluteal bridge";
- "Extension of the hands up" with a light dumbbell;
- "Superman";
- "Kicking in the face";
- "Torsion";
- Jump rope – 30 sec.
While the connection for a good stretch the muscles of the hands and feet, do breathing exercises.
Friday
The formacio develop the maximum amount of muscle to do 2 sets of all the exercises. To improve the efficiency of the lesson, the warm-up should include the Mahi, the rotation of the hands and feet, and the vaulted slopes and those of the body. In each set do 15 repetitions of exercises of the following:
- "Short attacks" – each leg for 15 repetitions;
- "Abduction legs back" – do 15 repetitions of each leg;
- "The Bridge";
- "Push-UPS";
- "Overhang above the plant" – 60 sec.
- "Squeeze palm trees in front of the chest";
- "Torsion";
- "Rotate the feet" – in each direction to perform 15 repetitions.
As an obstacle to doing 50 jumping jacks and stretching of the entire body.
Saturday
Add to the formacio exercises to work through problem areas. In the first part of the lesson to perform alternatively exercises of legs – 2 sets of 15 repetitions, continuing the same way of working in the upper part of the body. The exercises are performed separately. To include warm-up by running in place with lifting the knee, and in the formacio basic:
- "Squatters";
- "Abduction legs back";
- "Side lunge";
- "Gluteal bridge";
- Before the development of the top to do 50 jumping jacks;
- "Dumbbell bench press lying";
- "Superman";
- "Push-UPS";
- "Overhang above the plant" – 60 sec.
To increase gerogianni to do jump rope 2 times for 60 sec. The connection must start with breathing exercises and stretching of legs.
Sunday
Day of recovery and exercise muscle active aerobics, you need to walk for 60 min To initiate the process hormonal, before the cardio needs to be performed according to two approaches abdominal:
- "Torsion" and the maximum number of times.
- "The bike" – 20 repetitions for each leg.
- "Side tracks" – a total of 50 repetitions.
For cosmetic weight loss and the maintenance of the tone fundamental daily exercises of the muscles of the body, as well as the compliance with the diet strict and aerobic exercise. You should I learn to follow proper technique to avoid examining injuries and to improve the effectiveness of the casa de la formacio.