Exercises for weight loss

It is great to be the owner of a slender, toned body.Many people strive for this, but reality is often far from desires.An unbalanced diet, a sedentary lifestyle, bearing a child, stressful situations - all this and much more over time leads to a set of excess weight, which is not so easy to cope with.

Seeing on the scales an disappointing figure, many do not want to put up with such a state of affairs.The search for the best ways to get rid of hated fat deposits begins, which not only spoil the appearance, but also negatively affect the work of important organs.Of course, you can try to sit on a diet, but for the result to please many years, we need exercises for weight loss.

Causes of excess fat

Suffer from overweight, and plan to engage in physical exertion?Initially, it is necessary to identify the causes of fat deposits:

• Social food dependence.It occurs due to active propaganda of harmful food, various snacks in the common company.The negative effect is enhanced by the use of products with a “poor” composition, which are easily and completely absorbed by the body, without meeting any obstacles in their path.
• Hormonal disorders.Fruits in the production of hormones are often led to a deceleration of metabolism, and then to overweight.To understand that the hormonal background is violated is very easy - the body constantly feels hunger with thirst, depression, dry mucous membranes or fatigue.
• Disruption of the gastrointestinal tract.Fat tissue is an ideal place for storing and accumulating toxins.They are formed due to violations in the digestive tract.Accumulated harmful substances gradually lead to obesity, diabetes and other unpleasant diseases.
• Psychosocial factors.Stressful situations, sadness, anger, boredom and other emotional factors are the cause of overeating, which inevitably leads to the accumulation of fat in the most inaccessible places.Most often, moral shocks are jammed with chocolate and other products with quick carbohydrates, so the arrow of the scales very quickly moves towards the increase.
• A sedentary lifestyle.Most of modern people have stuck in the office.The lack of motor activity due to constant work at the computer, trips in public transport, constant viewing of the TV leads to insufficient energy consumption.Over time, it accumulates, transforming in the form of fat deposits.People who previously actively played sports are especially suffered, and recently stopped moving.
• Genetics.Excess weight can occur due to a genetic predisposition.There are many cases when people were full of any reason.And when the doctors figured out this, it turned out that relatives also had obesity.It turns out that completeness is often the genes inherited from the older generation.
• Toxic load.Intoxication is another common cause of fat deposits.Overload of the liver with harmful substances over time leads to violations in the sugar level, a deficiency of many essential acids, and a decrease in metabolic rate.The body is clogged due to improper nutrition, the use of products, which contain “chemistry”, GMOs, etc.
• Insulin imbalance.Violations in the development of such an important hormone often lead to a quick set of extra pounds.If the level of insulin is reduced, then the incoming sugars cease to be absorbed by the body, and begin to be deposited on the walls of blood vessels in the form of plaques.

What sets of exercises for quick weight loss are suitable for you

What to choose to achieve a greater effect?The process of fat burning requires a serious approach.The selected training must correspond to the level of preparation of the losing weight, to be aimed at solving specific problems.If you need to remove fat from the sides and abdomen, you do not need to concentrate your attention only on these problem areas.

An effective and durable result is possible only with an integrated approach.Exercises are selected for all muscle groups, but with great emphasis on the main zones that require correction.It is strictly forbidden to be zealous with physical exertion.Thus, you can not only discourage the desire in principle to engage in yourself, but also additionally earn health problems.The best sets of exercises for modern girls:

• Shaping.For emergency getting rid of unnecessary kilograms, these training are perfect.They include aerobics in combination with dance movements, which as a result allow you to get rid of excess weight.Shaping is suitable only for energetic women, configured for a quick result and ready to work constantly for this.
• Pilates.This complex is considered the safest. Suitable for absolutely everyone, as it involves training at a slow, leisurely pace.Each movement is stretched for maximum muscle development.The action of Pilates is aimed at working with a press, small pelvis, back.Most of all these training are suitable for young mothers and pregnant girls.
• Fitball.Original technique using large balls.With her help, a fairly large amount of kilograms, strengthening the muscles of the whole body, can be fun and fervently.
• Belly dance.Do you love oriental motifs and really want to lose weight?This complex is best suited.Attending dance classes, you will return to your body the past grace and harmony in the shortest possible time.The load in this case is aimed at the press area, so the beautiful waist is guaranteed.

You can choose both from these specific complexes, and from classic training, performed at home, or in a fitness center under the supervision of a coach.A thoughtful choice and a serious approach will help not only make your figure slimmer, but also improve well -being, mood, develop stress resistance and endurance.

Slimming exercises at home

Work on the figure of the house is an excellent, affordable alternative to professional trainings with a specialist.There are an incredible number of sets of exercises that help achieve the best results.First you need to fulfill several simple rules:

• We begin work on the transformation by organizing self -discipline, a clear setting of goal and good mood.
• We make a schedule of classes-it is necessary to conduct at least 3-4 training a week.
• We train strictly at certain hours.This is best done from 11 to 13 hours to lunch and in the afternoon - from 17 to 19 hours.
• We carry out training on an empty stomach.It should be eaten 2 hours before sports at home.
• Only regular spot exercises are truly effective.The more often and more stable, the better and brighter the result.
• You really need to want to lose weight by configuring yourself correctly.Classes “through force” will not lead to the desired effect.
• In the process of performing exercises, it is not recommended to stop for “rest”.We perform all complexes smoothly, without stopping.It is allowed for 30 seconds for a break, but nothing more.
• We perform each exercise as correctly as possible, according to the instructions, which will improve the result several times.

Correct warm -up

Before performing a full set of exercises for different muscle groups, you need to “warm up”, prepare your body for home training.It is not worth neglecting the warming, otherwise then you can get various injuries.The approximate set of actions is performed as follows (we start with the very top):

• Getting ready for execution - we become straight, legs shoulder -width apart, hands lie on the belt.We make smooth turns with your head in different directions.
• The movements of the shoulders up and down, as well as in a circle.
• We stretch our arms forward and begin to catch each of them in turn, as far back as possible.
• We fasten our hands in the "castle" and hold at the level of the chest.We move the case in one and the other.We stand straight, the lower part of the body remains motionless.
• We put one hand on the waist, the second - raise up.We make inclinations, stretching the raised limb along with the body.Then we change our hands and start again.
• We make inclinations of the upper body, reaching the floor.We are fixed in the “collected” for several seconds.
• We become even.We completely rely on only one foot, and hold the second on the toe.We rotate with a sock in a circle.Then we change the leg and repeat again.
• We become straight, on a deep breath we stretch out our hands above your head and stand on your socks.We go down on the exhale.

Having swayed your body, you can safely start the main set of exercises for the desired muscle groups.

Exercise for weight loss of legs

Legs are problem areas for many women and even men.Here are a few exercises that will help get rid of fat and tighten the muscles:

• Twins to the sides.We rest against the wall and get on the socks.First, raise the left, and then the right leg and begin to “wave” her to the side, holding a couple of seconds in the raised position.Similarly, the “Twist Back” exercise is done.
• Raises of the legs upward.We lie down, resting on his knees and elbows, look at the floor.Sticking the left leg, pull the sock and try to raise how high above the surface.We linger, fix it for a couple of seconds, and return to the starting position.By analogy, we repeat for the right leg.
• Lifting the pelvis.We sit on the edge of the chair, resting our hands on the seat and begin to sink.We do it in such a way that the shoulder blades are on the surface, and the bottom of the body is in limbo.The angle when bending the knees should be 90 degrees.We try to sink as low as possible.Then we smoothly rise, return to the starting position.
• Squades with emphasis on the wall.We rest with your back to the surface, put our legs at a slight distance from each other.Slowly sink until the parallel with the floor is reached.Squat, constantly touching the wall.
• Raises of the body with wiring legs.We take a horizontal position on the gymnastic rug, straighten the legs and rest against the wall.Hand over our hands over your head.We exhale and raise the case, trying to touch the walls.The legs are divorced in opposite directions.
• Tilt of the case back from the knees.We knelt down, stretch our hands forward, hold your back as directly as possible.We tilt the upper body back without bending in the lower back.

Press exercises

Having decided to transform his body, any girl or man must definitely pay attention to the stomach.The study of the press in this case is very important:

• Side twisting.We lie down on the back, put our hands behind the head, bend our legs at the knees and rest the feet on the floor.We raise the case, tilting it in different directions.We try to reach the knee that is opposite as much as possible.
• Normal twisting.The movement is performed similarly to the side, but there is no need to make turns.“Twist” strictly forward.
• Planck.We go to the gymnastic rug.We rest on the floor with your hands and socks and rise, holding the body exactly, without any deflections.We keep in this position from 30 seconds to 2 minutes, depending on the preparation.If it is difficult to immediately stand in the bar, you can make a simplified option, for example, with an elbow on the elbow or overweight to the knees.
• Planck on the side.We take the lateral position lying.We rise with an emphasis on a completely straight hand.We hold our legs together, raise our hips.We hold the accepted position as possible.
• "Flippers".We take a horizontal position.The legs lie evenly, the hands are straightened along the body.We raise each leg separately, simultaneously with a light lifting of the case.It is important not to bend the back in the lumbar region and not make sudden movements.
• Balancing.We start the exercise, sitting on the buttocks.Raise the straightened legs above the surface, stretch our hands in front of you.We are fixed in the position received within 20 seconds, we are in no hurry and try to breathe evenly.
• "Climber".We get into the bar on straight hands.We follow the posture, the stomach is pulled, the gaze is directed straight.We exhale and pull the right leg to the chest.With an inhalation, we return to the starting position.

Exercises for the chest and hands

Any girl dreams of beautiful hands and a fit breast.The following exercises will help to achieve perfection:

• Bear from the wall.We rely on the wall with our hands, put them slightly wider than the shoulders, the legs stand straight, close to each other.We move the body weight to the socks and begin to push off.The back/neck should remain straight and motionless.Only hands work.
• Raises of the hands with weighting.We take the position of lying down, lay down on your back.We take small dumbbells.Raise/lower the hands alternately.We move with the rhythm of breathing.
• The bench press is in French.We take the position of standing.We take one dumbbell into our hands and with the rise we begin to start behind the head.
• Standing hands standing.We become in the position of falling on any leg.We rely on the knee with your elbow, and we take the dumbbell with the second hand, raise it, then lower it and lead to the knee.When lifting the inventory of the shoulder blades, we reduce with each other as much as possible.
• Dear lying.We lie down on your back, we rot in your knees, and click the feet well to the surface.Raise the pelvic part, bend our hands at an angle of 90 degrees without separating the biceps from the floor.Exhaling, pull the dumbbell up.Having breathed, we lower the inventory to the starting position.
• Rise bent at the elbows of hands standing.We spread the legs at a short distance from each other, the gaze is directed forward.Hands with dumbbells bend and reduce at the level of the chest.Smoothly, slowly, raise them up to the maximum.We also slow down slowly.
• Stretching to triceps.We lead our hands behind the back and cross in the "castle".We stretch the right from below, and the left is from above.We stretch out in the resulting position to the maximum and fixed for five seconds.We change the position and repeat again.

Cardiocractions for the home

Cardio is an obligatory element of any weight loss process.This is one of the most effective ways to “burn” excess fat, an exercise on which you need to make a special emphasis.The most effective cardio training:

• Walks for weight loss.At first glance, it may seem that it is quite simple and is unlikely to give the desired effect.In fact, walking is the best way to quickly burn fat in the abdomen and hips.If you adhere to proper nutrition and regularly take walks with a leisurely step, your weight will quickly move.This exercise, despite simplicity, helps to “accelerate” the metabolism.
• Running.This cardiopulsion has a positive effect on the work of the cardiovascular system, effectively burns fat deposits in the most inaccessible places.Many do not like to run, but in vain.It is such training that will significantly advance you on the way to a slender, fitted body.
• Cycling.If you do not like to run, try training using a bicycle.This is not only a successful getting rid of extra pounds, but also great pleasure from the process.
• Swimming.This type of cardio training helps to lose weight, return the tone to the muscles and improve the body.To achieve a quick result, you need to swim as quickly as possible.Enough for starting 1-2 classes weekly.

Advantages of performing exercises

When you need to get rid of extra pounds, one balanced diet is not enough.A competently compiled set of exercises allows you to achieve the desired result as soon as possible: to throw off the weight and tighten the body.The main advantages of training:

• The larger the muscle mass, the faster the metabolism.Muscles are one of the main factors of the correct, uninterrupted work of the metabolism of any person.It is they who spend the main percentage of energy coming from food, especially in comparison with adipose tissue.1 kilogram of muscle fibers consumes 15 calories daily, and the same amount of fat is only 5. The difference is colossal.
• Improving the quality of the body.Performing exercises, you will always have a toned body.Visual thinness is not always aesthetic.Elasticity is what can be achieved by stubborn training.It is advisable to use at least minimal inventory, for example, dumbbells or weighting agents during them.The results are measured not by numbers on the scales, but by the ratio of fat and muscles.
• Long preservation of the result.Performing even minimal exercises, the losing weight works for the future.Even if you stop training temporarily, the muscles will operate on inertia for a long time, consuming a large number of calories daily, holding the body in the desired weight.
• Great mood.Sports are not only serious physical activity, but also a great mood for the whole day.Having done a few exercises, you will quickly notice how the body will be filled with energy, vigor and incredible spirit.
• General healing of the body.Physical activity positively affect the work of all internal organs.The risk of oncological diseases, ailments associated with the work of the gastrointestinal tract, the cardiovascular system are reduced.The immunity rises - a person is much less ill with colds.
• Great cosmetic effect.With physical exertion, the skin acquires a tone, becomes more elastic, tightened.It is worth noting that the notorious “orange crust” from problem areas gradually disappears.

To “build” a beautiful body, you need to be morally and physically prepared for complex, long -term work.But its result will definitely please, and the figure will quickly acquire pleasant bends.