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Effective training for weight loss

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

Sports Chica is in the bar

What 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 turn it into energy than fat.That is why the body tries to burn it first, and only then the turn reaches the fat.

Therefore, training must be at least half an hour, because otherwise, especially with inappropriate nutrition, during training it will not reach fat burning.

Physical load with high oxygen consumption means any aerobic load, that is, running, swimming, a bicycle, etc.This type of loads contributes better to fat burning.Therefore, strength training, especially in the room, will not help you lose weight.Yes, such training will train muscles.But anyway they are visible due to a layer of subcutaneous fat.

Aerobic and force training should be combined, since only running or a bicycle will not give the desired result, because the body can adapt to a monotonous load.And sooner or later, the ordinary career will simply stop working in fat burning.And here is only the alternation of the load and will give the desired effect.In addition, the more muscles in your body, the faster the fats are burned, so strength training is necessary with adequate weight loss.

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

Fitness Dumbbells in the hands of a girl in shape

Therefore, the press of the press does not burn fat in the abdomen: uniform fat burning of the whole body.

Each person has genetic characteristics.Therefore, in some, fat is better to leave the hips, while others from the abdomen.This can happen even with the same training process and an energy system: this is just a genetic characteristic.

What kind of exercise choose for weight loss?

The following training is considered the most effective in weight loss:

  • Cardio.It is a long -term physical activity with low intensity that increases heart rate.This training includes: a clock on a running tape, walking on an elliptical simulator for twenty minutes.
  • Interval. Made with a change both in intensity and speed.This is a race, walking on an ellipsoid, cycling.First, the high speed runs for half a minute, and then with a coward, a minute and a half.Changing the speed, they are committed for about 20-30 minutes.
  • Force. Such training implies with load or with your own weight.They are cyclical.

The success in weight loss is due not only to regular training, but also to a diet review.

Proper nutrition at 80-90 percent determines the result.You can dedicate up to 10 hours a week exhausting training, but reduce the effect achieved during this time to zero in the remaining 168 hours.Those who want to lose weight should adhere to a hard diet.It is necessary to completely abandon carbonated drinks and fast food.Only healthy and natural foods must be present in the diet, that is, fruits with vegetables, low meat (lean).

20 Effective exercises at home

A list of the best exercises for beginners at home, together with information on how to perform them correctly.Read them and combine them by doing an individual class program with which you are more convenient for you to start your first classes of origin.

Exercise to burn fat in the stomach

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

Plancho

The initial position of the exercise is to bend the hands in the elbows, the position of the body is the emphasis, which is found in the elbows.It is necessary to trust the forearms and legs.The elbows are strictly placed under the shoulders, hips and stomach are tense throughout the lesson.The bar is done when exhaled and sustained, while there is enough strength (start with 10 seconds).

  • The feet together: this will increase the load in the muscular complex of the abdomen.
  • The legs remain straight, in severe tension.
  • The buttocks are tense all the time.
  • The lumbar department when performing the bar must be flat.You cannot round and fold your back.
  • The stomach is attracted to the ribs, but breathing does not need to be retained.
  • The elbows are placed exactly under the shoulders, which will allow you to download the shoulder belt.

Cramp

Nothing burning fat in the stomach faster than twisting.

  1. Lie exactly on the carpet, bend your knees, feet on the floor.Or you can lift your legs at an angle of 90 degrees.
  2. Raise your hands and put them behind the head, or cross the chest.
  3. Inhale deeply and lifting the upper body: exhale.
  4. Inhale again when you sink, exhale, go out.
  5. Do 10 times if you are a beginner.
  6. Repeat 2-3 sets.

Run

One of the easiest ways to get rid of extra pounds.Running helps to accelerate metabolism eliminates the consequences of stress, therefore, it is very effective to lose weight and burn excess fat.

For a more effective fat burning, the slow race at long distances is adequate.Compliance with the correct execution technique will help you avoid overload and injury:

  1. We look in front of us, we keep our head straight.
  2. The shoulders are back and down.
  3. The press is a bit tense, ensuring the stabilization of the hips.
  4. The elbows bend at an angle of 90 degrees.
  5. The foot lands gently: first in the heel, then gently rolls on the foot.

Raising his legs

Dynamic exercise for the bottom of the straight abdominal muscle.It must be done in a multiple bond style: the amount of augmented legs in an approach must be at least 20.

Technique:

  1. Lie down on a sports carpet.
  2. Place your hands by the body.
  3. Remove your ankles together, straighten your legs and lift them on the floor for 15 cm.
  4. With a fast movement, raising the legs up (a straight angle must be formed between the hips and the upper body).
  5. Return your legs to its original position.
  6. Repeat the movement several times.
  7. Make a 3 series with a minimum possible break between approaches (rest for no more than 30 seconds)

Windmill

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

  1. Make a small inclination forward, pull the left hand up and down.
  2. Pull your stomach.
  3. For 20 seconds, replace your hands, leaning on the body - Take your right handFrom what you can do, be on one leg.The task is not to fall from an unstable position.The "mill" can be done with slow movements.
  4. Repeat with the second leg.

Bay and hips exercises

Lunch forward

Great exercise to strengthen muscle groups of buttocks and hips.Become a uniform point of view.Put your legs slightly.We take a step forward, fold our leg at right angles and sit slowly on it.We straighten the leg located behind the leg and approach the floor, leaning on the foot.Keep your back uniform, the shoulders are straightened.We climb with emphasis on the foot of the legs exhibited forward.We perform the exercise about ten times two or three approaches.

Bridge Burely

The exercise is isolated from the buttock muscles and visually lifts the "fifth point."

  1. We lay down freely, with our hands along the body, the shoulder width of the legs.
  2. We fold the knees at right angles and start the buttocks from the floor, supported on the feet.In this case, part time is formed.
  3. Under the feet can put elevation to increase the load on the buttock muscles.
  4. We delay in this position for a few seconds.
  5. We go down to the floor.

The kidnapping of the legs back

Technique:

The fact that you put all your weight in your hands and knees means that your buttocks should do all the work to lift your legs.This is an isolation exercise that will be directed very effectively to your butt!

Sides exercises

Raising your legs to the side

  1. To perform the first exercise for the sides, lie on the floor.
  2. Light the right side and lift the body, bending the right elbow and fixing the palms on the floor.
  3. Tighten the press and exhale straight legs from the floor.
  4. Stay slightly in this position.In inspiration, hand them and relax.Do not fill the body, guide it uniformly.
  5. Complete a 30 repetition approach.
  6. After that, turn the left side and repeat the movement.

Standing hips distribution

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

  1. Stand up to the wall and bow with one hand.
  2. Double the second in the elbow and place it on the waist.
  3. In exhalation, lift your foot and inspiration, return to the initial position.
  4. Repeat 30 times and change your leg.

Foot exercises

Squat "fold"

Study well leg muscles with an accent to the internal surface of the thigh.This area needs good load, since it happens generally little involved in everyday life.In this part of the thigh, subcutaneous fat fiber usually develops, which can be difficult to handle.

  1. We perform squats with a straight back.Extended hands parallel to the floor.The legs are wider than the shoulders, the socks unfold slightly out.
  2. We do not completely do, while the knees do not go beyond the socks.The rhythm is slow, breathing is free.
  3. We start with ten repetitions.For an advanced level, we perform twenty exercises, with two - three repetitions.
  4. Among the approaches, rest for thirty seconds.

Exercise "President"

A common exercise that gives a good load in all muscles.It burns calories perfectly.

  1. Standing with back to the wall, we retire from it by half a step and began to sink slowly, as if sitting in a chair.
  2. In hip and knee joints, we repeat the curve of the structure of the feces.
  3. Keep the pose for thirty seconds.
  4. We get up and relieve the tension of the muscles, trembling finely with feet and brushes.
  5. We make three approaches.

Hand exercises

Pushing his knees

Involved: crimes, triceps and large chest muscles.Pushing from the knees there is a light version of push from the floor.It is recommended to perform to strengthen the muscles with the subsequent transition to push from the floor.You must try in each lesson, straighten your legs, push your knees a little more.The location of the hands when making thrust can be ordinary and narrow.

  1. We rest on the knees and hands placed on the separate shoulder, to the floor;
  2. We lift our feet and cross;
  3. Thrust, straightening his hands in his elbows;
  4. The movements are soft and quiet.This rhythm contributes to good muscle development.

With a narrow hand adjustment

Applying a narrow hand setting, it can increase the load in 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 perform push -Us from the wall or bank.For beginners, five to ten push -ups.

Fighting with your hands with weight

Biceps exercise.You can use several options to perform the exercise.When small pesos and a large number of approaches are used, perfectly eliminates the fat from the hands and shoulders.

With simultaneous flexion

  1. Standing, besides being sitting, supported on the back.This allows the muscles to be better loaded, since the power of inertia when lifting weights will not work;
  2. We take weights and begin to bend our hands in the elbows, moving the housing towards the shoulders.

In the alternate version, you can use a large weight, since one hand muscles can rest.

Waist exercises

Bicycle

  1. Lie on the floor.
  2. The fingers of the back of the head (do not hold your fingers), the elbows are directed forward.The legs extend.
  3. At the same time, bend the right knee to the chest and stimulus towards him with the left elbow, striving the oblique muscles of the abdomen.
  4. Change the sides immediately: bend the left leg and stretch the right elbow.
  5. Repeat 40 times (20 each in each address).3-4 approaches with an interval of 30 seconds.

V-Rolling.

  1. Lie on the floor, stretch your arms behind the head, the legs spread.
  2. At the same time, lift the straight legs from the floor up and stretch with straight arms to the fingers, raising your backs on the floor.The body seems to form the letter v.
  3. A little "round" from the lower back while moving up and down.
  4. Repeat 20 times.3-4 approaches with an interval of 30 seconds.

Cofre exercises

Pressing the palms

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

  1. Slowly squeeze the palms of the hands located in front of the chest.The fingers are strictly directed up.
  2. With the maximum effort, we remain for a few seconds and gradually unravel our palms.You can visually determine the benefits of the exercise performed: to the maximum compression of the palms, the bust increases slightly.
  3. We repeat seven times.

Bourpie

Burpa is an exercise that can replace all training, since it is a minimum complex of gymnastics.It contributes to calorie burning: number one movement for those who want to lose kilos of more.It can be included both in the Complex for the muscles of the chest and perform it independently.This movement solves all muscle groups, so it compares with a mini simulator.It contributes especially to the weight loss of the buttocks, the chest and the abdomen.

  1. We perform a deep squat, we rest on the floor with our palms.
  2. We lay down and push from the ground.
  3. We return to the squat, jumped, raise our hands up and put back on the snack.

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 more times.The number of repetitions depends on physical training and age.

Breathing exercises to lose weight

Bodyflex

Respiratory gymnastics to lose weight Bodeflex was developed by Grire Chauders.Proper breathing exercises are combined with moderate physical effort.All tasks are performed at a moderate pace.Significantly limiting the waist, get rid of the sunk sides and tighten the buttocks will help the body of the body:

  1. Lion.Stop evenly, extend your legs along the shoulder level.The hands become the hips.Make a deep and noisy breathing, winning most of the air through the stomach.Keep oxygen for 2-3 seconds, then release the lungs, drawing the press.At the time of exhalation, tighten the tongue with your lips.
  2. Lateral stretchingThe initial position is similar to "lion."Without tear off the right leg of the floor, to inspiration, gently transfer the weight of the body to the left knee, resting on it with the elbow.Throw the right hand up, take the left to the side.Fix the pose exactly as much time as it can happen without other breathing.Exhaling, return to the beginning.Make 4 repetitions for each leg.
  3. Press.Take the position, lying on your back.Fold the knees, pressing the plants of the legs to the carpet.Raise your hands up.Inhaling the air, lift your shoulders, stretching your arms to the roof.Relax in exhalation.Make 3-4 repetitions.

Empty

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

  1. Deep and slow breath on the nose.
  2. Contre your breathing for a couple of seconds.Feel the tension of the abdominal muscles.
  3. A strong, energetic, but the same deep exhalation through the mouth, to completely devastate the lungs of the air.

Useful tips and rules for exercises

  • Any classes requires Heating.This will allow preparing muscles, ligaments and joints, heating them, which minimizes the probability of injuries.
  • Training must be intense, but even in a fairly soft way.
  • The minimum breaks between the approaches are 30 seconds. But not to abandon breaks, this will only lead to rapid excessive (physical, moral) work, which will imply stagnation in training or in general its complete termination.
  • Among the exercises you need to drink water, but a little -No or two sips will be enough.Water will accelerate metabolism and, therefore, will also burn fat.
  • Correct implementation technique - The key to success.If you do not meet this rule, the exercises will not bring benefits, but they can also be harmful, which will cause injuries.
  • They will not give the results of the exercise, if they eat something at the same time, without any system and in unreasonable quantities.Adjust the menu and diet It is necessary, approaching the option recommended by nutritions.
  • Training must be an hour after eating.Having completed classes, 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 lose weight quickly.
  • Yeah Add more dance, running or swimming to training, this will help significantly accelerate the weight loss process.

Conclusions

Combining these 20 exercises to lose weight and adhere to the tips for its implementation, it will quickly eliminate extra pounds, restore a beautiful figure and correct your health.