Exercise for effective weight loss should be more moderate than serious sports.Very intense and long -term energy costs will facilitate the opposite process - the storage of fat.Therefore, do not overload yourself physically - this can lead to an increased appetite, which causes extra pounds!We should not set the records.
Physical exercises are part of the general plan for weight loss.They have to burn fat and nothing more.For this purpose, easy running, fast walking, other simple exercise are suitable.If you have the opportunity to visit the pool, make sure you use it.You have to swim quietly, preferably 45-60 minutes, not less.Water is cooler than the body and has high heat power, which means that additional heating is needed.
Perform a set of exercises daily systematically.Your classes should be regular, at least 5 times a week, up to one hour.Only then can you count on a good result: the body is accustomed to systematically and effectively "burning" fat, like a fire box.Do not forget about water procedures after physical education.
Note that fat actually starts to "burn" only 15-20 minutes after the movement begins.First, the energy of glucose and glycogen.Their destruction also benefits, but does not reduce weight.Then, the heat gradually spreads to the body.This indicates fat as at the beginning of fuel use.Thus, the classes should last for at least three quarters of an hour to ensure the need for weight.
If it is difficult for you to force yourself regularly, then the reasons are likely to be psychological.Eliminate them and be happy to get involved.
A set of exercises
Before each lesson, it is recommended to walk or run for a few minutes as warm.You can repeat physical exercises to lose weight for many times during the day.
First exercise, for the hands and shoulder strings
Stand up.Raise in front and sides, 10-20 times.The task, though easy to perform, the shoulder belt loads.
2nd exercise
Tilting forward10-15 times.Try to reach yourself.Here, the back muscles are loaded and stretched on the back surface of the body.
3rd exercise
Slopes in different directions10 times.They promote the formation of beautiful lumbar as they upload the binding muscles of the abdomen, spine and buttocks.
4th exercise
Twins- Useful and effective exercises.They load the legs and buttocks.Squat for each approach 10-20 times.You can increase the load if you make a light at the top or get a load.
5th exercise
TwinsThey help improve joint mobility and help improve the shape of the legs and buttocks.Machs should be made in front, back and pages 10-20 times from a permanent position.
6th exercise
Semi-sarcancha.It is performed on the abdomen, the hands along the body.Take each leg above 10-15 times and fix for 3-5 seconds.It removes excess fat from the buttocks well and supports the press muscle tone and lower back.
7th exercise
Carp.Sit on your stomach, wrap your hands to the elbow.The forehead and palms are on the floor.During breathing, tighten the spinal muscles and lean back.Return to the initial position on exhalation.It is performed 2-3 times.It improves posture, strengthens the back, improves the flexibility of the spine.
8th exercise
Raise the right legs10-15 times.They perform the back of the back of the back, the hands spread along the body.Raise your feet slowly and try not to touch the floor with your feet.Good load on the lower abdomen.
9th Exercise for Loss of Belly
Raise the body10-15 times.The starting position is similar to the front, but the hands are on his back.Raise the body to remove it, reduce it to inhalation.This load strengthens the upper abdominal muscles.
10th exercise
Pelvic sides.It is carried out 5-8 times in each direction with bent legs.Keep your back on your back, your hands behind your head.Close the elbows and raise the pelvis alternately in different directions.At the same time, the abdominal and rectus abdominal muscles are enhanced.
Perform this set of exercises to speed up weight loss every day and get harmony!