The exercise needed for actual weight loss must be moderate as a serious sport.Too intense and long -term energy costs stimulate the opposite process - storing fats.Therefore, do not overload yourself physically - this can provoke appetite growth, which can lead to an extra pound series!We don't have to set the records.
Physical training exercises are part of the general weight loss plan.They have to "burn" the fat and nothing more.For this purpose, easy running, quick walk, other simple workouts are right.If you have the opportunity to visit the pool, use it.Feel free to swim, preferably 45-60 minutes, no less.The water is cooler than the body and has high heat capacity, which means that additional energy consumption is required for heating.
Perform systematically exercises every day.Your classes should be regular, with at least five times a week, even for an hour.You can only expect a good result: the body gets used to "burning" fat as a fire extinguisher.Do not forget the water procedures after physical education.
Note that the fat actually starts to burn only 15-20 minutes after moving.Above all, the energy of glucose and glycogen.Their destruction is also beneficial, but does not reduce weight.The heat then gradually spreads to the body.This indicates the beginning of using fat as a fuel.Therefore, the classes have to take at least three -quarters of hours to ensure the necessary weight loss.
If it is difficult to force this regularly, this is probably due to psychological.To eliminate them and be happy to participate.
A series of exercises
It is advisable to walk or run on site for a few minutes before each lesson.And can repeat physical exercises for better weight loss during the day.
1 Exercise, hands and shoulders
Rise up.Rise in front of you and on the pages, 10-20 times.The task, although in simple execution, loads the shoulder belt.
2. Exercise
Decide in advance10-15 times.Try to reach your head.Here is a load to stretch the muscles of the lower part and the back surface of the body.
3. Exercise
Slopes in different directionsTen times.They contribute to the formation of a beautiful waist because they fill the oblique muscles of the abdomen, the back and the bottom.
4. Exercise
Squat- Useful and effective exercises.They fill the legs and buttocks.Squatting for each approach 10-20 times.You can also increase the load if you make a light jump at the top point or load.
5 Exercise
GeminiThey help improve joint mobility and contribute to the shape of the legs and buttocks.Machs should be carried forward, back and side 10 to 20 times from the standing position.
6. Exercise
Half -hornHe lies on the stomach, stretching his hand along the body.Raise each leg 10-15 times up and repair it for 3-5 seconds.It removes excess fat from the bottom and supports the press muscles and the lower back.
7. Exercise
Cobra- Lie on your stomach and bend your hands at the elbow.The forehead and palms are on the floor.Tighten the spine muscles while breathing and lean back.Return to the starting position of exhalation.2-3 times.It improves posture, strengthens the back, improves spine elasticity.
8. Exercise
Raising straight legs10-15 times.They are done with the back lying on the floor and their hands are stretched along the body.Raise your legs slowly up and try not tap the floor with your leg while lowering.Good load on the lower abdomen.
9. Exercise for the weight loss of the abdomen
The rise in the body10-15 times.The starting position is similar to the previous one, but the hands are behind the head.Raise the body on exhalation, lower it with inhalation.This load strengthens the abdominal upper muscles.
10. Exercise
Pelvis-It is performed 5-8 times in each direction with bent legs.Take your position to lie on your back, your hand behind your head.Bend your knees and alternately lift the pelvis in different directions.At the same time, oblique and rectum abdominal muscles are strengthened.
Complete this set of practice to accelerate weight loss every day and get harmony!