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Effective training for weight loss

To lose weight and maintain your body well, you cannot do without a healthy diet and a complex training complex.Physical exercises effectively burn calories and increase muscle mass.

Sports girl stands in the bar

How is the process of burning fat?

Inside the body are two main sources of energy - glycogen and fat.Glycogen is a stronger source and easier to make it energy than fat.That's why the body tries to burn it first, and only then it turns fat.

Therefore, training must be at least half an hour, because vice versa, especially with improper nutrition, during your training you will not achieve fat burning.

Physical load with high oxygen consumption means any aerobic load - that is, walking, swimming, bicycles, and more.The best types of loads contribute to fat burning.Therefore, strength training, especially in clogged halls, will not help you lose weight.Yes, such exercises will train muscles.But they can be seen because of the subcutaneous fat layer.

Aerobic and strength exercises must be combined, as only walking or bicycles will also not give the desired results, as the body can adapt to a boring load.And sooner or later, it will only stop working on fat burning.And here it is just a replacement of the load and will have the desired effect.In addition, the more muscles in your body, the fat is faster, so strength training is needed with proper weight loss.

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

Dumbbells fitness in the hands of a suitable girl

Therefore, press pressure does not burn fat in the stomach - it burns fat evenly from the whole body.

Everyone has genetic features.Therefore, in some, the fat is best left from the hips, while the rest of the stomach.This can happen even with the same training process and the power system - this is just a genetic feature.

What kind of training to choose from for weight loss?

The following exercises are considered most effective in weight loss:

  • Cardio.It is a long physical activity with low intensity that increases the heart rhythm.Such exercises include: clockwork on the treadmill, running on an elliptical simulator for twenty minutes.
  • Interval. Made with changes in both intensity and speed.This is a run, walking on ellipsoid, biking.First, the high speed runs for half a minute, and then with a coward - one and a half minutes.Changing the speed, they are involved for about 20-30 minutes.
  • Power. Such exercises involve either load or with your own weight.They are cycles.

Success in weight loss is not only due to normal training, but also with diet reviews.

Proper nutrition of 80-90 percent determines the results.You can focus up to 10 hours a week of tiring training, but reduces the effects that are currently reaching up to zero at the remaining 168 hours.Those who want to lose weight should adhere to a difficult diet.It should completely leave carbonated drinks and fast food.Only healthy and natural foods should be present in the diet, that is, fruits with vegetables, low meat (lean).

20 effective training at home

A list of best training for beginners at home, together with information on how to do it properly.Read and combine them by creating an individual class program which will be easier for you to start your first home class.

Exercise to burn fat in the stomach

The abdominal muscles are located in front and on the side, so exercises need to be selected so that they do all the muscles proportional to.In addition, keep in mind that the newspaper is a muscle, our goal is not to pump muscles, but to eliminate fat deposits from the stomach and sides.

Planck

The initial position of this exercise is to bend your hands on the elbow, the body position is an emphasis, lying on the elbow.It needs to depend on the lower arm and toes.The elbows are tightly placed under the shoulders, hips and stomach are tense during the whole lesson.The bar is done when you exhale and hold, while there is enough strength (starting at 10 seconds).

  • Feet together - this will increase the burden on the abdominal muscle complex.
  • The feet are held straight, in severe tension.
  • His back is tense all the time.
  • The lumbar department when performing the bar should be flat.You cannot round and bend your back.
  • The stomach is pulled to the ribs, but the breath does not need to be held.
  • The elbows are placed just below the shoulder, which will allow you to unload the shoulder belt.

Turn

No one burns fat on the stomach faster than turning.

  1. Lying right on the carpet, bending knees, feet on the floor.Or you can raise your feet at a 90 degree angle.
  2. Raise your hands and place it on the back of your head, or cross your chest.
  3. Pull it deep, and raise the upper part of the body - exhale.
  4. Explain again when you sink, exhale, go up.
  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 accelerate metabolism, eliminates stress, so it is very effective in losing weight and burning excess fat.

For more effective fat burning, slow running for long distance.Compliance with proper walking techniques will help you avoid burdens and injuries:

  1. We look in front of us, keep your head straight.
  2. The shoulders are set back and down.
  3. The newspaper is a bit tense, ensuring hip stabilization.
  4. The elbow is bent at a 90 degree angle.
  5. Smooth feet: first on the heel, then slowly roll to the foot.

Enhance the legs

Dynamic exercises for the lower part of the rectus abdominal muscles.It must be done in a multi -Bond style: the number of feet increasing in one approach should be at least 20.

Technique:

  1. Lying on a sports carpet.
  2. Put your hands along the body.
  3. Remove the ankle together, straighten your feet and lift it on the floor at 15 cm.
  4. With rapid movement, raise the legs (the right corner should form between the hips and the upper body).
  5. Return your feet to its original position.
  6. Repeat the movement several times.
  7. Perform series 3 with minimal breaks as possible between approaches (rest for no more than 30 seconds)

Factory

Weight of torture to the left foot, the right bend and with the help of the newspaper bring the knee to the stomach.

  1. Make a small tilt forward, pull your left hand, and right down.
  2. Pull your stomach.
  3. For 20 seconds, replace your hands, bend in the body - Take your right handAs far as you can do, be on one foot.His job does not fall from an unstable position."Factory" can be done with slow movement.
  4. Repeat with a second leg.

Berry and hip training

Lunch ahead

Great exercises to strengthen the back and hip muscle groups.Be equal.Put your feet a little.We took the steps forward, bending the foot at the right angle and slowly sitting on it.We are truly straightening the legs located behind the feet and approaching the floor, leaning on the feet.Hold the back evenly, the shoulders straighten.We climbed with an emphasis on the feet on display forward.We practice about ten to three approaches.

The bridge is bad

This exercise separately works with gluteal muscles and visually lifts the "fifth point".

  1. We lie freely, hands all over the body, shoulders -otherwise.
  2. We bend our knees in the right corner and tear the back from the floor, leaning on the feet.In this case, half -time is formed.
  3. Under the feet you can put heights to increase the load on the gluteal muscle.
  4. We slowed down this position for a few seconds.
  5. We went down to the floor.

The back of the foot back

Technique:

The fact that you put all your weight in your hands and knees means that your back must do all the work to raise your feet.This is an insulation exercise that will be very effective in your ass!

Exercise for sides

Lifting legs lying down next to

  1. To do the first exercise for the side, lie on the floor.
  2. Turn on the right and lift your body, bend your right elbow and attach your palms on the floor.
  3. Tighten the newspaper and breathe straight legs from the floor.
  4. A little lingering in this position.At inspiration, lower them and rest.Do not fill the body, keep it evenly.
  5. Complete a 30 repetition approach.
  6. After that, turn on the left and repeat the movement.

Hip distribution stands

One of the most effective exercises to get rid of sides is to kidnap foot.

  1. Stand to the wall and lean with one hand.
  2. Bend the second on the elbow and place it on the waist.
  3. In breathing, take your feet, and on inspiration, return to the starting position.
  4. Repeat 30 times and change your feet.

Foot training

Jongkok "plie"

He studied the muscles well with the accent to the inner surface of the thigh.This area requires a good burden, as it is usually slightly involved in everyday life.In this part of the thighs, subcutaneous-fat fibers are usually developed, which is difficult to handle.

  1. We do squats with a straight back.Hands are extended to the floor.The feet are wider than the shoulders, the socks are slightly placed outside.
  2. We do not completely do the jongkong - while the knees do not go beyond the socks.His speed is slow, his breath is free.
  3. We started with ten repetitions.For advanced levels, we did twenty exercises, with two - three repetitions.
  4. Among the approaches, rest for thirty seconds.

The "Chairman" training

Regular exercises that put a good load on all muscles.It burns calories perfectly.

  1. Standing with your back to the wall, we retreated from half a step and began to slowly sink, as if sitting on the chair.
  2. In the hip and knee joints, we repeat the bend the stool structure.
  3. Keep the pose for thirty seconds.
  4. We rise and relieve tension from the muscles, shake the feet and brush.
  5. We made three approaches.

Hand training

Refrain

Involved - delt, trisep and large chest muscles.Rejecting from the knee is a light version that pushes from the floor.It is recommended to do so to strengthen the muscles with the next transition to push from the floor.You need to try each lesson, straighten your feet, push your knees a little further.The location of the hand during the push -ups can be normal and narrow.

  1. We rested on the knees and hands placed on the shoulders other than, to the floor;
  2. We raised our feet and crossed;
  3. Push -up, straighten your hands on the elbows;
  4. The movement is smooth and relaxed.This speed contributes to good muscle development.

With a narrow hand atmosphere

Applying narrow hand settings, you can increase the load on the trisep.We did the same way as in the first version, but we put our hands slightly from the shoulders.You can also do push -ups from walls or benches.For beginners - from five to ten push -ups.

Fighting hands with dumbbells

Exercise.You can use several options for training.When using small weight and a large number of approaches, it perfectly removes fat from the hands and shoulders.

With a simultaneous bending

  1. Stand, and sit, lean behind.This makes it possible to load better muscles, as the inertia power during lifting dumbbells will not work;
  2. We took the dumbbells and began to bend our hands on the elbows, moving the shell to the shoulder.

In alternating versions, you can use large weight, as one hand muscle can rest.

Exercise for the waist

Bicycle

  1. Lying on the floor.
  2. The back of the head (do not clutch your finger), the elbow is directed forward.The feet are extended.
  3. At the same time, bend your right knee to your chest and stretch it with your left elbow, relaxing the abnormal abdominal muscles.
  4. Change the side immediately: Bend your left foot and stretch your right elbow.
  5. Repeat 40 times (20 each in the direction).3-4 Approach with a 30-second interval.

V-Scrolling.

  1. Lying on the floor, stretching your arms behind your head, your feet extended.
  2. At the same time, lift the leg straight from the floor up and stretch it with a straight arm to your finger, raising your back from the floor.The body seems to form the letter v.
  3. A little "round" lower back while moving up and down.
  4. Repeat 20 times.3-4 Approach with a 30-second interval.

Exercise for the chest

Squeeze the palms

Exercise helps strengthen the muscles -the breasts.We focus on muscle contraction.

  1. Slowly squeeze the palm of the hand located in front of the chest.The fingers are directed tightly upward.
  2. In the maximum effort, we linger for a few seconds and gradually did not tie our palms.You can visually determine the benefits of the exercises - at the maximum compression of the palm, the breast increases slightly.
  3. We repeated seven times.

Bourpie

Burpa is a training that can replace the entire exercise, as it is a minimal gymnastics complex.Contributing to calorie burns - the number one movement for those who want to lose extra pounds.It can be inserted into the complex for the chest muscles, and perform it freely.This movement works all muscle groups, so compared to the mini -simulator.It mainly contributes to the weight loss of the back, chest and stomach.

  1. We did a deep bar, we rested on the floor with our palms.
  2. We lie down and push from the floor.
  3. We returned to the jongkong, jumped, raised his hands high, and again.

These elements form a exercise, which must be repeated in twenty seconds, so you can rest for a few scores and repeat several times.The number of repetitions depends on physical and age training.

Respiratory training for weight loss

Bodyflex

Respiratory gymnastics for weight loss bodyflex was developed by Grire Chauders.Exercise for proper breathing is combined with moderate physical energy.All tasks are done at a moderate rate.Significantly narrowly the waist, removing the sagging and tightening the back will help the body's bodyflex next:

  1. Lion.Stand evenly, spread your feet along the shoulder level.Hands turned into hips.Make a deep breath, get most of the air through the stomach.Hold the oxygen for 2-3 seconds, then release the lungs, draw the newspaper.During your breathing, pour your tongue tightly with your lips.
  2. Side stretch.The starting position is similar to the "lion".Without tearing the right foot from the floor, inspiration smoothly moving weight to the left knee, resting on it with elbows.Pull your right hand, take left to the edge.Correct the exact pose as you can spend without any other breath.Take a deep breath, back to the beginning.Make 4 repetitions for each foot.
  3. Press.Take a position - lie on your back.Bend your knees, pressing the foot to the carpet.Raise your hands.Inhale air, raise your shoulders, stretch your arms to the ceiling.Relax by breathing.Make 3-4 repetition.

Vacuum

It is a physical and respiratory exercise.Despite its clear simplicity, it is different from complex implementation techniques, but with perseverance and patience, everyone can master it.In terms of effectiveness, it is not lower than the bar and turns.It's the same as men and women.Everyone who dreams of slim figures should include them in their training plan.

  1. Breathe deep and slowly through the nose.
  2. Hold your breath for a few seconds.Feel the tension of the abdominal muscles.
  3. A strong, energetic, but the same blowing in the mouth, to destroy the lungs from the air.

Useful tips and rules for doing training

  • Any classes need Warm up.This will allow for the provision of muscles, ligaments and joints, heating it, which minimizes the possibility of injury.
  • Exercises should be intense, but still in relatively soft mode.
  • The minimum leave between the approach is 30 seconds. But not leaving the rest, this will only lead to rapid (physical, moral) hard work, which will involve stagnation in training or in general their complete termination.
  • Between exercises you need to drink water, but a little -The or two sips will be enough.Water will speed up metabolism, and therefore burns fat.
  • The right implementation technique - The key to success.If you do not comply with these rules, training will not benefit, but can also be dangerous - causing injury.
  • They will not provide training results, if you eat anything at the same time, without any system and in unreasonable quantities.Adjust menu and diet It is necessary, bringing closer to the choice of nutrition.
  • Exercise should be one hour after meals.Upon completion of class, it is not worth the next 2 hours, as the fat burning process is still in the body.Violation of this rule will not allow you to lose weight quickly.
  • If Add more dancing, running or swimming to training, this will help speed up the weight loss process.

Conclusion

Combining these 20 exercises for weight loss and adhering to tips for its implementation, you will quickly get rid of extra pounds, restore beautiful numbers and correct your health.