Effective weight loss exercises

You can get rid of excess weight and only put your number in order if you combine a diet with physical exertion. The lifestyle of many people has recently left the best: abundance of fatty and high calorie foods, a sitting lifestyle, a minimum of activity, a lack of oxygen. All of these factors have a negative impact on health, lead to weight gain and the appearance of all kinds of diseases. Doctors urgently recommend at least half an hour to dedicate daily sports. This will affect both the general condition of the body and in appearance. Let us find out which exercises are effective for weight loss.

Basic complex of effective exercises

It is not necessary to buy an expensive subscription to a fitness club or a gym. It is quite possible to handle home. The main condition is the regularity of the training. Those who had never played sports begin with basic exercises. They are not complicated in the execution, but can prepare the body for more serious training. Beginners should start from 20 to 25 minutes and gradually increase the time. In order to avoid injuries and sprains, effective exercises for weight loss are slowly carried out at home without jerking. It is better not to use weightlifters or to take dumbbells with a weight of no more than 1 kilogram.

You have to start every training session with a warm up. You can simply dance to funny music, knead your shoulder girdle and perform the legs on the sides and light squats. Five minutes of active movements help prepare muscles for further work.

Simple but very effective exercises for weight loss at home should be carried out 16-24 times in 2-3 approaches.

1. Squat.The legs are shoulder -width apart, the feet look like. Make sure the knee does not go beyond the toe while the pool is far away.
2. Lashes.Step from the position of standing, alternately with the right and left foot forward, while the knee leans at the right angle.
3. Plie.Standing is wide, socks look in different directions, they should crouch as low as possible. The inner surface of the thigh and the muscles of the buttocks is tense.
4. Hands in particular are extended to the sides, palms look on the floor. With the attempt to carry out movements as if the palms are hit on the water surface. At the same time, do not bend your hands or do not lower yourself.
5. Exercise for the press.The legs lay on the back and stand on the floor, hands behind the head. Increase the case when exhaling, lower it. Do not press the chin into the neck.

Complete training with stretching. Sit on the floor, distribute your legs wide. Carefully stretch the body to the right leg, then to the left, stretch your hands forward and grab your hands.

Effective exercises for the weight loss of the abdomen

Press exercises should not be carried out with good stomach. Make sure to breathe properly - exhale is always undertaken on efforts. So that the stomach becomes flat, it is necessary to pump the muscles of the upper press, the lower and not the sloping muscles. All most effective exercises for the weight loss of the abdomen are carried out 20-25 times in three approaches.

1. On the floor, the legs lay on the back on the back, hands behind the head. When exhaling, we increase the case, but not completely, but only the shoulder blades out of the ground.
2. The same position as in the previous exercise. Increase the case and reach your left leg with your right hand with your left hand - behind the right. Weird muscles work here and the upper press is involved.
3. A very effective exercise in the lower press is to increase the straight legs. If you break off from the floor when lifting, you can put your hands under your buttocks. The complicated option - lower your legs, do not touch the floor with them.
4. The legs are raised and look at the ceiling. When we exhale you, we try to pull you up, we try to pull your socks on ourselves. The lower part of the press is tense.
5. The case is completely on the floor. We try to tear the upper part of the body at once and straightener legs from the ground.
6. The legs sit on the floor and are bent on the knees. We try to reject the case as far as possible, while the entire press is completely tense - both up and lower. We return to the starting position.

Effective exercises for losing weight pages

Women often suffer from lipids exactly in the area of pages. There are ugly rollers that cannot be hidden. Effective exercises for losing weight and diet are helped to make the waist line elegant and remove unnecessary fat. To do this, you need dumbbells of at least 2 kg and fit ball. The more repetitions, the better.

1. The position stands, the legs shoulder apart, hands behind the head, the elbows look in different directions. We first turn the body to the right and then to the left.
2. In every hand on the dumbbell. We take tendencies first to the right and then to the left.
3. The dumbbells lie on the shoulders and hold them with our hands. With the right elbow, we try to reach the left side to the right as far as possible.
4. A dumbbell is clamped over the head with two straight hands. When exhaling with the same straight hands, the slope to the right, inhale - the exhalation - the standing position - the slope to the left.
5. With straight arms that are expanded forward, we keep fit ball. We carry out the twisting in one and the other.
6. Fit ball should lean on the wall, with one side of one on the wall so that the legs rest on the wall. Hands leaned behind the elbows behind their heads. We increase the case while the entire surface is tense. Repeat the same on the other side.

Effective exercises for losing weight

To get rid of fat deposits on the legs and make them attractive and slim, they have to work hard. Do not regret yourself and carry out effective exercises for losing weight because the end justifies the funds. The best option would be a combination of aerobic loads with strength training. In order to strengthen the legs of the legs and achieve their weight loss, they cannot start stomach lessons with the classes. Eat protein food or fruit salad in a few hours.

1. The best and most effective movement are squats. The lower the pool drops, while a right angle is retained in the knees, the better the buttocks work.
2. Lunch forward, back, right, left. We make sure that the knees do not go beyond the toe.
3. The legs are shoulder -free, climb to socks and tear the heels off the ground. The calf muscles work in this exercise.
4. Twins back direct legs. You can run this exercise while standing or on the elbows and knees on the floor.
5. Twins on the sides. In addition, the exercise is carried out both standing and in the knee-hellbow position. In the latter case, it is necessary to ensure that the body does not differ on the sides and the leg that is carried out by swings was always straight.
6. The legs lay on the back on the back. When exhaling, the pelvis rises, the heels do not break off the ground. With inspiration we fall into the starting position.

Effective exercises for losing weight heating

In women, excess fat is often deposited in women. This is due to physiological properties and a seated lifestyle. To let the hips slim and fit, you need a number of exercises that aim to lose weight of the lower body. As always, carry out effective exercises for losing weight and the hips 15 to 20 times in 2-3 approaches.

1. Close a dumbbell under your knee. The right foot that was bent by the dumbbells to fulfill the swings as high as possible, swing 20 times and then repeat the same with the left foot.
2. Put one leg on the toe standing, carry out squats while the pelvis stretches back. Change the leg.
3. Lying on the right side and swing with a straight left foot and repeat on the left side with your right foot.
4. Lying on the stomach, hands under the chin. Lift legs when exhaling and put a strain on the buttocks and the hips and lower it to the floor.
5. Legs are lying on the ceiling on the back. We dilute ourselves as wide as possible when inhaling. We reduce back when exhaling. The inner and outer surface of the thigh works.
6. On the back the legs lay on the knees and stand on the floor. We collect the pelvis and reduce the knees together, in exhaling we dilute our knees and lower the pelvis on the floor.

Effective exercises for losing weight

Very often women ignore their pens, and the muscles on them become limp and relaxed over time. Especially those who become the first of fat and shoulders suffer. But a number of exercises on the hands of the hands help you lose weight in order to safely wear T shirts and sunbates. Effective exercises for the weight loss of the hands are carried out with dumbbells of at least 2 kg each.

1. Standing, legs shoulder -width apart, the hands are straight and look at the floor. Lift your right and left hands forward.
2. The next exercise is similar to the first, but only you should raise both hands with dumbbells clamped in them.
3. Breeding arms in particular on the sides. We do this when exhaling, our hands are slightly curved to the elbows.
4. Bicep exercise. The elbows are pressed according to the lower back, the palms look out. It is better to take a heavier weight for this exercise. We lift our hands on our shoulders as we press the elbows into the body. When exhaling, we return our hands to its original position.
5. The triceps exercise, which is also best performed with heavier dumbbells. Hands bent behind your head and elbows as you hold dumbbells. Lift our hands up when exhaling, but the elbows should be pressed into the ears. At inspiration we lower our hands.
6. There is no better movement to lose weight than push -ups. It can be carried out, knees, the elbows look on the sides. We lower the body as deep as possible onto the ground, while the muscles of the back, arms, shoulders and the press are tense. We climb into the starting position. After several approaches, you should definitely pull your arms and back.

Tips and recommendations

To achieve the desired success, you should regularly carry out an effective series of exercises for weight loss. The electricity training should alternate with aerobic and cardio loads. Running, walking quickly, active dances, cycling, swimming bring no less use than stress exercises. After strength training, the muscles should be restored for at least one day. So do not arrange strength training for several days in a row.

If the training takes place at home, it is necessary that the room is well ventilated. Fresh air is necessary if you do sports. There is no influence if you are not regular and not systematic. You should configure yourself for a long work, and if there is a desire to skip the training at the beginning, lie on the sofa or eat cream cake, the muscles are used to constant loads, and effective exercises for weight loss at home are only positive emotions.

The training should start with a warm up. 5-10 minutes of the aerobic load heat the muscles, which avoids stretching and the muscles can work more efficiently. In the end you have to reach and relax.

Don't forget the right nutrition. Together, effective physical exercises for weight loss and a balanced diet help to lose faster and efficient weight. It is impossible to give up food to severely limit the preservation of calories. It is enough to refuse baking, sweets, fat and fried dishes and fast cooking products. Those who are actively involved in sports in nutrition are necessary for protein so that the body does not take it out of muscle tissue. You also have to include muesli on water, vegetables and seasonal fruit in diet. And we must not forget the clean drinking water.

If you regularly train and adhere to a healthy diet, you will soon surprise yourself that the reflection in the mirror will be pleasantly surprised.