Exercise for effective weight loss should be simpler than serious sports.Excessive and long energy costs will stimulate the opposite process - fat storage.So don't be too physically loading yourself - this can trigger an increase in appetite, leading to an additional set of pounds!We don't set the records.
Physical training training is part of a general weight loss plan.They must "burn" fat and nothing more.For this purpose, easy walking, fast walking, other simple training is appropriate.If you have the opportunity to visit the pool, make sure you use it.You should swim calmly, preferably 45-60 minutes, no less.Water is cooler than the body and has high heat capacity, which means that additional energy consumption for heating is required.
Do a set of training systematically daily.Your class should be familiar, at least 5 times a week, lasting for an hour.Only then can you rely on good results: the body will be used systematically and effectively "burns" fat, like firebox.Do not forget about water procedures after physical education.
Note that the fat actually starts to "burn" only 15-20 minutes after the start of the movement.First of all, glucose and glycogen energy.Their destruction also benefits, but does not lose weight.Then, the heat spreads through the body gradually.This indicates the onset of fat use as fuel.Therefore, the class should last at least three -quarters of an hour to ensure the weight loss needed.
If it is difficult for you to force yourself to do this regularly, then the reasons for this are most likely psychological.To get rid of them and get involved in fun.
A set of exercises
Before each lesson, it is advisable to walk or walk in place for a few minutes as warm.And you can repeat physical training for better weight loss over and over during the day.
First exercise, for Girdle's hands and shoulders
Rise.Increase in front of you and through the side, 10-20 times.Tasks, though easy to implement, load shoulder straps.
Exercise to -2
Leaning forward10-15 times.Try to get to your head.Here, the load on the lower back muscles and stretching the posterior surface of the body occurs.
Exercise to -3
Slope in different directions10 times.They contribute to the formation of beautiful waist, as they load the muscles of the abdomen, back and back.
Exercise to -4
Squats- useful and effective training.They load their feet and buttocks.Switches for each approach 10-20 times.You can also increase the load if you make a light jump at the top point or take a load.
Exercise to -5
TwinThey help increase mobility together and contribute to improving foot and buttocks.Machs must be done forward, back and to the side 10-20 times from the standing position.
Exercise to -6
Semi-saranacha.It is done lying on the stomach, with the hands extended throughout the body.Raise each foot over 10-15 times and finish for 3-5 seconds.He removes excess fat from the back well and supports the tone of the newspaper and lower back muscles.
Exercise to -7
Cobra.Lying on the stomach, bending your hands on the elbows.The forehead and palm are on the floor.When taking a deep breath, tighten the spinal muscles and lean.Back to the starting position on exhale.It is done 2-3 times.It improves posture, strengthens back, improves spinal flexibility.
Training to -8
Lifting the legs straight10-15 times.They are done lying with their back on the floor, hands extended throughout the body.Raise your feet slowly, and when lowered, try not to touch the floor with your feet.A good load on the bottom of the abdomen.
Exercise to -9 for abdominal weight loss
Rise in the body10-15 times.The starting position is similar to the previous one, but the hand is behind the head.Increase the body on breathing, lowering it to inhalation.This load strengthens the upper abdominal muscles.
Exercise to -10
Pelvis to the side.It is done 5-8 times in each direction with a bent foot.Take a position to lie behind you, hands behind your head.Bend your knees and lift the pelvis alternately in different directions.At the same time, oblique and rectal abdominal muscles are strengthened.
Do this set of exercises to speed up weight loss daily and get harmony!