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Efficient training for weight loss

To lose weight and keep the body in good condition, you cannot do without a healthy diet and a training complex.Physical exercises effectively burn calories and increase muscle mass.

Sports girl is held in the bar

How is the fat burning process?

In the body, there are two main sources of energy - glycogen and fat.Glycogen is a more powerful source and it is easier to transform it into energy than fat.This is why the body tries to burn it first, and it is only then that the Tour en Grese.

Therefore, training should be at least half an hour, because otherwise, in particular with incorrect nutrition, during training, you will not reach the burning of the fat.

Physical load with high oxygen consumption means any aerobic load-that is to say the race, swimming, a bicycle, etc.These types of loads contribute better to the combustion of fats.Therefore, strength training, especially in the stifling room, will not help you lose weight.Yes, such training will lead to muscles.But they are visible anyway due to a layer of subcutaneous fat.

Aerobic and strength training must be combined, because only the race or a bicycle will not give the desired result either, because the body can adapt to a monotonous load.And sooner or later, the ordinary race will simply stop working on the combustion of fats.And here is just the alternation of the load and will give the desired effect.In addition, the more faster the fats in your body, the faster the fats, so strength training is necessary with appropriate weight loss.

Fat is a source of energy, not a local tumor.Therefore, exposure to a specific area, for example, on the stomach or sides, you will not be able to burn it in this place.The maximum you will succeed is to move fat below or above the area you will affect due to the elasticity of the skin.

Fitness dumbbells in the hands of a good girl

Therefore, pressing the press does not burn fat in the abdomen - it burns the whole body evenly.

Each person has genetic characteristics.Therefore, in some, fat is better left by hips, while others of the abdomen.This can happen even with the same training process and a diet system - it is only a genetic characteristic.

What type of exercise to choose for weight loss?

The following training is considered to be the most effective weight loss:

  • Cardio.It is a long -term physical activity with low intensity that increases the heart rate.Such a training includes: a clock on a treadmill, walking on an elliptical simulator for twenty minutes.
  • Interval. Carried out with a change in intensity and speed.It is a race, walking on an ellipsoid, by bike.First, large meat for half a minute, then with a coward - a minute and a half.Changing speed, they are engaged for about 20-30 minutes.
  • Power. Such training involves either with a burden or with your own weight.They are cyclical.

The success of weight loss is due not only to regular training, but also to a revision of the diet.

A good nutrition of 80 to 90% determines the result.You can devote up to 10 hours per week to exhausting training, but reduce the effect obtained during this period at zero at 168 hours remaining.Those who want to lose weight should adhere to a hard diet.It is necessary to completely abandon the carbonated drinks and fast food.Only healthy and natural foods should be present in food, that is to say fruits with vegetables, low-fat (lean) meat.

20 efficient home exercises

A list of the best exercises for beginners at home, as well as information on how to do it correctly.Read and combine them by creating an individual class program with which you will be suitable for starting your first home lessons.

Exercise to burn fat on the stomach

The abdominal muscles are located at the front and on the sides, so that the exercises must be selected so that they work all the muscles in proportion.In addition, it should be remembered that the press is the muscles, our goal is not to pump muscles, but to eliminate fat deposits from the abdomen and sides.

Planck

The initial position of the exercise is to fold your hands into the elbows, the position of the body is the emphasis on the elbows.It is necessary to rely on the forearms and the toes of the legs.The elbows are placed strictly under the shoulders, the hips and the stomach are tense throughout the lesson.The bar is carried out when you exhale and is maintained, while there is enough strength (start with 10 seconds).

  • The feet together - this will increase the load on the muscle complex of the abdomen.
  • The legs are kept directly, in severe tension.
  • The buttocks are stretched all the time.
  • The lumbar service when performing the bar must be flat.You cannot round off and fold your back.
  • The stomach is attracted to the ribs, but the breath does not need to be held.
  • The elbows are placed exactly under the shoulders, which will allow you to unload the shoulder belt.

Twist

Nothing burns fat on the stomach faster than twist.

  1. Lie exactly on the carpet, fold your knees, feet on the floor.Or you can lift your legs at a 90 -degree angle.
  2. Raise your hands and put them behind your head or cross them on your chest.
  3. Inhale deeply and raising the upper part of the body - exhale.
  4. Inspire again when you run, exhale, getting up.
  5. Do 10 times if you are a beginner.
  6. Repeat 2-3 sets.

Running

One of the simplest ways to get rid of extra pounds.Running helps accelerate metabolism, eliminates the consequences of stress, so it is very effective in losing weight and burning excess fat.

For more effective fat combustion, a slow race over long distances is suitable.Compliance with the right operating technique will help you avoid overloading and injuries:

  1. We look in front of us, keep the right head.
  2. The shoulders are back and bottom.
  3. The press is a bit tense, ensuring the stabilization of hips.
  4. The elbows are folded at an angle of 90 degrees.
  5. The foot lies gently: first on the heel, then rolls gently on the toe.

Legs

Dynamic exercise for the lower part of the rectus abdominal muscle.It must be done in a multi-bond style: the amount of legs increases in an approach should be at least 20.

Technical:

  1. Lie on a sports carpet.
  2. Place your hands along the body.
  3. Remove the ankles together, straighten your legs and lift it over the floor of 15 cm.
  4. With a quick movement, raising the legs upwards (a right angle should form between the hips and the upper part of the body).
  5. Return your legs to its original position.
  6. Repeat the movement several times.
  7. Perform 3 series with a minimum possible rest between approaches (rest for no more than 30 seconds)

Mill

Torture body weight in the left leg, fold to the right and with the help of the press, bring the knee to the stomach.

  1. Make a small tilt forward, pull your left hand up and right.
  2. Pull your stomach.
  3. For 20 seconds, replace your hands, leaning in the body - Take your right handAs far as you can do it, be on one leg.The task is not to fall from an unstable position.The "mill" can be carried out with slow movements.
  4. Repeat with the second step.

Berry and hip exercises

Lunches

Large exercise to strengthen muscle groups of buttocks and hips.Become uniformly.Lightly put your legs.We take a step forward, fold the leg at a right angle and we slowly sit on it.We completely straighten the leg behind the leg and approach the ground, leaning over the toe.Hold the back evenly, the shoulders are straightened.We go up by emphasizing the foot of the legs exposed forward.We carry out the exercise about ten times two to three approaches.

Black bridge

The exercise is in isolation develops the gluteal muscles and visually raises the "fifth point".

  1. We lie down freely, hands along the body, legs shoulders to width.
  2. We fold the knees at a right angle and tear off the buttocks from the ground, relying on the feet.In this case, half a time is formed.
  3. Under the feet, you can put an elevation to increase the load on the gluteal muscles.
  4. We will delay this position for a few seconds.
  5. We descend to the ground.

The abduction of legs back

Technical:

The fact that you put all your weight on your hands and knees means that your buttocks must do all the work to raise your legs.It is an insulation exercise which will be very effectively intended for your ass!

Exercises for the sides

Lift the elongated legs on the side

  1. To perform the first exercise for the sides, lie on the ground.
  2. Light the right side and lift the body, folding your right elbow and fixing your palms on the ground.
  3. Tighten the press and exhale the straight legs from the ground.
  4. Linger slightly in this position.On inspiration, lower them and relax.Do not fill the body, keep it evenly.
  5. Complete an approach to 30 repetitions.
  6. After that, turn on the left side and repeat the movement.

Distribution of standing hips

One of the most effective exercises to eliminate the sides is the removal of the legs.

  1. Stay on the side of the wall and lean with one hand.
  2. Fold the second in the elbow and place it on the waist.
  3. On the expiration, take the foot and take inspiration, go back to the starting position.
  4. Repeat 30 times and change your leg.

Foot exercises

"Fold" squat

He studies the leg muscles well with an accent on the inner surface of the thigh.This area needs a good load, because it generally occurs little involved in daily life.In this part of the thigh, the fiber of subcutaneous fats is generally developed, which can be difficult to manage.

  1. We make squats with a straight back.The extended hands parallel to the ground.The legs are wider than the shoulders, the socks are slightly deployed outside.
  2. We do not completely make the squat - while the knees do not exceed the socks.The pace is slow, the breath is free.
  3. We start with ten rehearsals.For an advanced level, we perform twenty exercises, with two - three repetitions.
  4. Between the approaches, rest for thirty seconds.

"President" exercise

A common exercise that gives a good charge on all muscles.It perfectly burns the calories.

  1. Standing with our backs to the wall, we are going with a half-past and start to sink slowly, as if we sit on a chair.
  2. In hip and knee joints, we repeat the turn of the stool structure.
  3. Keep the pose for thirty seconds.
  4. We raise and relieve the tension of the muscles, thinly trembling with the feet and brushes.
  5. We make three approaches.

Hand exercises

Knee

Involved - Delts, triceps and great chest muscles.Pushing the knees is a light version of the floor push.It is recommended to be carried out to strengthen the muscles with the subsequent transition to the ground thrust shoots.You should try in each lesson, straightening your legs, pushing your knees a little.The location of the hands during the execution of push-ups can be ordinary and narrow.

  1. We rest on the knees and hands placed on the shoulder-lineman, on the ground;
  2. We raise our feet and cross;
  3. Push-ups, straightening your hands to the elbows;
  4. The movements are smooth and quiet.This pace contributes to good muscle development.

With a narrow hand frame

By applying close hand adjustment, you can increase the load on the triceps.We carry out the exercise in the same way as in the first version, but we already put our hands a little as the shoulders.You can also make thrusts from the wall or the bench.For beginners - from five to ten thrusts.

Fight hands with dumbbells

Exercise of biceps.You can use several options to perform the exercise.When you use small weights and a large number of approaches, it perfectly eliminates fats from the hand and shoulders.

With simultaneous flexion

  1. Standing, as well as seated, leaning on the back.This allows you to better load the muscles, because the power of inertia when lifting the dumbbells will not work;
  2. We take dumbbells and start to fold our hands into the elbows, moving the shell to the shoulders.

In an alternating version, you can use a significant weight, because the muscles of one hand can rest.

Exercises for size

Bike

  1. Lie on the ground.
  2. The fingers of the back of the head (do not tighten your fingers), the elbows are directed forward.The legs are extended.
  3. At the same time, fold your right knee towards your chest and stretch with your left elbow, tending the oblique muscles of the abdomen.
  4. Change the sides immediately: fold your left leg and stretch your right elbow.
  5. Repeat 40 times (20 each in each direction).3-4 approach with an interval of 30 seconds.

Virgginage in V.

  1. Lie on the floor, stretch your arms behind your head, your legs are extended.
  2. At the same time, lift the straight legs from the ground and stretch with your straight arms to your fingers, lifting the back of the ground.The body seems to form the letter v.
  3. A little "round" in the lower back while moving from top to bottom.
  4. Repeat 20 times.3-4 approach with an interval of 30 seconds.

Breast exercises

Tighten the palms

Exercise helps strengthen the bust muscles.We focus on muscle contraction.

  1. Slowly press the palm of the hands in front of the chest.The fingers are strictly directed upwards.
  2. To a maximum effort, we linger for a few seconds and gradually dismantling our palms.You can visually determine the advantages of the exercise carried out - as much as possible the compression of the palms, the bust increases slightly.
  3. We repeat seven times.

Muddy

Burpa is an exercise that can replace the entire training, because it is a minimum gymnastics complex.Contributes to the combustion of calories - the number one movement for those who want to lose extra pounds.It can be included both in the complex for the chest muscles and do them independently.This movement runs all muscle groups, so it is compared to a mini-satimulator.It particularly contributes to the weight loss of the buttocks, chest and abdomen.

  1. We perform a deep squat, we rest on the ground with our palms.
  2. We lie down and push from the ground.
  3. We return to the squat, jump, get up with tall hands and adjust again.

These elements constitute a single exercise, which must be repeated in twenty seconds, then you can take a break for several scores and repeat several times.The number of repetitions depends on physical training and age.

Breathing exercises for weight loss

Bodyflex

Respiratory gymnastics to lose bodyflex weight has been developed by hot -cuttings.Exercises for appropriate breathing are combined with moderate physical effort.All tasks are performed at a moderate pace.Distributing the size considerably, getting rid of the sagged sides and tightening the buttocks will help the next Bodyflex Flex:

  1. Lion.Stay evenly, spread your legs along the shoulder level.Hands turn into hips.Make a deep noisy breathing, earning most of the air through the stomach.Hold the oxygen for 2 to 3 seconds, then release the lungs, drawing the press.At the time of expiration, tighten your tongue firmly with your lips.
  2. Lateral stretch.The starting position is similar to the "lion".Without tearing the right leg of the ground, the inspiration gently transfers the body weight towards the left knee, resting on it with the elbow.Pull your right hand, take the left on the side.Correct the installation exactly as long as you can spend without another breath.Expiration, return to the beginning.Make 4 repetitions for each leg.
  3. Press.Take the position - lying on your back.Fold your knees, pressing the leg plant to the carpet.Raise your hands.Inhaling the air, lift your shoulders, stretching your arms to the ceiling.Relax on expiration.Make 3-4 repetitions.

Empty

It is both a physical and respiratory exercise.Despite the apparent simplicity, it differs in a complex execution technique, but with persistence and patience, everyone can master it.In terms of efficiency, it is not lower than the bar and torsion.It is also suitable for men and women.All those who dream of a thin silhouette should include it in their training plan.

  1. Breathe deeply and slow down by the nose.
  2. Hold your breath for a few seconds.Feel the tension of the abdominal muscles.
  3. A strong and energetic expiration, but the same deep expiration through the mouth, to completely devastate the lungs of the air.

Useful advice and rules for performing exercises

  • All courses require Warm.This will prepare the muscles, ligaments and joints, warming them, which minimizes the probability of injuries.
  • The training must be intense, but always in a fairly soft mode.
  • The minimum breaks between approaches are 30 seconds. But in order not to abandon the breaks, it will only be a quick overwork (physical, moral), which will lead to stagnation in training or in general their complete termination.
  • Between the exercises, you should drink water, but a little -Ne or two sips will be sufficient.Water will accelerate metabolism and therefore also burn fat.
  • Correct implementation technique - The key to success.If you do not comply with this rule, the exercises will not provide services, but can also be harmful - lead to injury.
  • They will not give the results of the exercise, if you eat something at the same time, without any system and in unreasonable quantities.Adjust the menu and diet It is necessary, bringing it closer to the option recommended by nutritions.
  • The training should be an hour after eating.Having completed the lessons, it is not worth eating the next 2 hours, because the fat burning process is still in the body.The violation of this rule will not allow you to quickly lose weight.
  • If Add more dance, run or swim in training, this will help to significantly speed up the weight loss process.

Conclusions

By combining these 20 exercises to lose weight and adhere to the advice for their implementation, you will quickly get rid of extra pounds, restore a beautiful silhouette and correct your health.