Exercise for effective weight loss should be more moderate than serious sports.Too intense and long -term energy costs will stimulate the opposite process - fat storage.Therefore, do not overly load yourself physically - this can provoke an increase in appetite, leading to a set of extra pounds!We are not to set records.
Physical training exercises are part of a general weight loss plan.They must “burn” fat and nothing more.For this purpose, easy running, fast walking, other simple training is appropriate.If you have the opportunity to visit the pool, be sure to use it.You should swim calmly, preferably 45-60 minutes, no less.The water is cooler than the body and has a high heat capacity, which means that additional energy consumption for heating is required.
Perform a set of exercises systematically every day.Your classes should be regular, at least 5 times a week, lasting up to one hour.Only then can you count on a good result: the body gets used to systematically and effectively “burn” fat, like a firebox.Do not forget about water procedures after physical education.
Note that the fat actually begins to “burn” only 15–20 minutes after the start of movement.First of all, the energy of glucose and glycogen.Their destruction also benefits, but does not reduce weight.Then, the heat spreads through the body gradually.This indicates the beginning of the use of fat as a fuel.Therefore, classes should last at least three quarters of an hour to ensure the necessary weight loss.
If it is difficult for you to force yourself to do this regularly, then the reasons for this are most likely psychological.To eliminate them and engage in with pleasure.
A set of exercises
Before each lesson, it is recommended to walk or run on the spot for a few minutes as a warm -up.And you can repeat physical exercises for better weight loss repeatedly during the day.
1st exercise, for hands and shoulder girdle
Rise up.Raise in front of you and through the sides, 10–20 times.The task, although simple in execution, loads the shoulder girdle.
2nd exercise
Tilt forward10-15 times.Try to reach your head.Here, a load on the muscles of the bottom of the back and stretching the posterior surface of the body occur.
3rd exercise
Slopes in different directions10 times.They contribute to the formation of a beautiful waist, as they load the oblique muscles of the abdomen, back and buttocks.
4th exercise
Squats- Useful and effective exercises.They load legs and buttocks.Squat for each approach 10–20 times.You can additionally increase the load if you make light jumps at the top point or take a load.
5th exercise
TwinsThey help improve joint mobility and contribute to improving the shape of the legs and buttocks.Machs must be done forward, back and to the sides 10–20 times from the standing position.
6th exercise
Semi-Sarancha.It is performed lying on the stomach, with hands extended along the body.Raise each leg upward 10-15 times and fix for 3-5 seconds.He removes excess fat from the buttocks well and supports the tone of the muscles of the press and the lower back.
7th exercise
Cobra.Lie on the stomach, bending your hands at the elbows.The forehead and palms are on the floor.When taking a breath, tighten the spinal muscles and lean back.Return to the starting position on the exhale.It is performed 2-3 times.It improves posture, strengthens the back, improves the flexibility of the spine.
8th exercise
Lifting straight legs10-15 times.They are performed lying with their backs on the floor, hands are extended along the body.Raise your legs slowly up, and when lowering, try not to touch the floor with your feet.Good load on the lower part of the abdomen.
9th exercise for weight loss of the abdomen
Rise of the body10-15 times.The starting position is similar to the previous one, but the hands are behind the head.Raise the body on the exhale, lower it on inhalation.This load strengthens the upper abdominal muscles.
10th exercise
Pelvis to the sides.It is performed 5-8 times in each direction with bent legs.Take the position of lying on your back, hands behind your head.Bend your knees and lift the pelvis alternately in different directions.At the same time, the oblique and rectus abdominal muscles are strengthened.
Perform this set of exercises to accelerate weight loss every day and gain harmony!