Exercise for successful weight loss should be more moderate than serious sports.Too intense and prolonged energy costs will stimulate the opposite process - fat storage.Therefore, do not load too physically - this can cause an increase in appetite, leading to a set of extra pounds!We should not put files.
Physical exercises are part of a general weight loss program.They have to "burn" fat and nothing more.For this purpose, it is easy to run, fast walking, other simple training appropriate.If you have the opportunity to visit the pool, be sure to use it.You should swim slowly, preferably 45-60 minutes, no less.The water is colder than the body and has a high temperature capacity, which means that further energy consumption is needed for heating.
Perform the set of exercises systematically every day.Your courses should be regular, at least 5 times a week, which lasts for up to one hour.Only then can you rely on good results: the body is systematically accustomed to "burning" fat, like a fireplace.Don't forget the methods of water after gym.
Note that the fat actually starts to "burn" only 15-20 minutes after the start of movement.First, energy glucose and glycogen.Their destruction is also useful but does not reduce weight.Then the temperature is gradually distributed through the body.This indicates the onset of fat use as fuel.Therefore, classes should last for at least three quarters of an hour to ensure the necessary weight loss.
If it is difficult for you to force you to do this regularly, then the reasons for this are most likely psychological.To eliminate them and participate with pleasure.
Set of exercises
For each lesson, it is recommended to walk or run on site for a few minutes as hot.And you can repeat gym for better weight loss again and again during the day.
1. Exercise, for hands and shoulder belts
Rise up.Raise in front of you and through the sides, 10-20 times.The project, though simple to implement, charges the shoulder belt.
2. Exercise
Lean forward10-15 times.Try to get your head.Here comes the load on the muscles of the bottom on the back and stretches the rear surface of the body.
3. Exercise
Slopes in different directions10 times.They promote the formation of a beautiful waist, where they load diagonal muscles in the abdomen, back and ass.
4. Exercise
Short- Useful and effective exercises.They load feet and ass.Digg for each approach 10-20 times.In addition, you can increase the load if you have a light jump at the top or take a load.
5. Exercise
TwinsThey help improve the mobility of the joints and help improve the features of the legs and the buttocks.Machs must take place, back and aside 10-20 times from position.
6. Exercise
Semi-sarancha.It is performed on the stomach, with hands extended along the body.Lift each foot up 10-15 times and fix for 3-5 seconds.He removes excess fat from the ass well and supports the tone of the muscles in the press and back.
7. Exercise
Cobra.Lie on your stomach and bend your hands with the elbows.Enni and palms are on the floor.When you take your breath, tighten the spinal muscles and sit back.Go back to the starting position in the spirit.It is performed 2-3 times.It improves posture, strengthens the back, improves the flexibility of the spine.
8. Exercise
Lift straight legs10-15 times.They are projects that lie with the back on the floor, hands are extended along the body.Lift your feet slowly up and when you lower, do not try to touch the floor with your feet.Good load on the lower part of the abdomen.
9. Exercise for weight loss on the abdomen
Rise the body10-15 times.The initial position is similar to the former, but the hands are behind the head.Lift the body on the spirit, lower it during inhalation.This load strengthens the upper abdominal muscle.
10. Exercise
Pelvis to the side.It is performed 5-8 times in each direction with bended feet.Take a position to lie on your back, hands behind your head.Bend your knees and lift the pelvis alternately in different directions.At the same time, the diamond and rectal muscles are strengthened.
Perform this set of exercises to accelerate weight loss every day and get harmonious!