Many people mistakenly consider the main methodweight loss various diets. In fact, a diet that is not supported by physical activity, can not lead to the desired result. Motor activity significantly speeds up the process of weight loss, which reduces the period of time during which the body receives less necessary nutrients due to the diet (which often leads to health problems). In addition, exercise allows you to prevent external unpleasant manifestations of weight loss (for example, the skin is gradually tightened). Therefore, in this article I would like to consider the most effective exercises for losing weight, both complex and for some particularly problematic areas. After reading the full article, you will be amazed how easy it is to find beautiful forms and a healthy body at the same time.
First of all, I will note:in order to perform the most effective exercises for weight loss, there is no need to visit an expensive sports club, constantly regretting the extra time and money spent. To do the exercises at home you need to stock up on sportswear and shoes. Everything should be as natural and comfortable as possible. You will also need several dumbbells or one, but with the ability to adjust the weight. If you wish, you can buy a mat for fitness or yoga, to engage in the most pleasant.
Immediately decide when during the day you willperform slimming exercises. The fact is that they must be regular and it is better to hold them at the same time, otherwise the effectiveness will be very low. It is necessary to remember a few simple and clear rules:
1) Training is not conducted earlier than 2 hours after eating and sleeping.
2) For at least an hour after exercise, nothing can be eaten, it is only allowed to drink clean, non-carbonated water.
3) The optimal time for training is 11.00 - 13.00 or 17.00 -19.00.
4) Training should be conducted at least once every two days.
Before you perform the most effectiveExercise for weight loss (in principle, like any other), you need to warm up and prepare the body for the upcoming loads. To do this, you can run for a few minutes with your legs raised high. Then follow the torso torso to each side 15-20 times. Tilting takes about 4-6 minutes. If there is a feeling of "fullness" and heat in the muscles - you are ready to workout.
First, you can perform the most effectiveslimming exercises that affect all the muscles of the body. For example, a very good exercise - squats. When they are performed, the body spends energy, and leg muscles are pumped up. The effectiveness of exercise improves proper breathing and posture. So, we occupy the initial position (hereinafter - IP): we stand, spreading our legs shoulder-width apart and tightly pressing our feet to the floor. We squat as low as possible, but the back must necessarily remain even. Squat - inhale, stand up - exhale. All exercises need to be done in such an amount that only you can, the more time you do, the more you can do.
A special place is occupied by effective exercises forslimming belly Some of them are devoted to the lower press, and others to the upper one. I. p .: Lie on your back on the rug, grasp the motionless object with your hands. The legs must be bent at the knees and raised above the head on the exhale, while lowering - inhale. For the next exercise, you need to fix the legs, for example, with your fingers on the bottom of the sofa. We bend the legs at the knees and lower our heads to the chest; the hands are locked with a lock on the abdomen. We lower the body on the exhale so that the shoulder blades touch the floor, while inhaling we return to the SP
The following exercise will help make your thinnerwaist. Take a long stick (about 1.5 m), place it on your shoulders, holding the edges with your hands. Put your legs shoulder-width apart and torso parallel to the floor, start turning to the side, not releasing the stick.
Calling effective exercises for slimming arms, we note the following:
- push-ups on the couch (if at first it is difficult to keep the legs together, then you can put them shoulder-width apart);
- exercises with dumbbells “lift” and “wiring”.To perform the first one, stand up straight and extend your arms along the body. On the count of 1 - bend your elbows, on 2 - spread apart, on 3 - return to the i.p. To carry out the “wiring” we lay down on the rug, arms bent at the elbows and spread apart. On 1 - we close hands, on 2 - we plant. Exercise "bridge": stand up straight, arms this time stretched out in front of the chest; 1 - hands up, 2 - hands up for the head, 3 - hands up, 4 - in front of the chest; each hand position must be fixed within a few seconds.
Having worked at least a month with these exercises and eliminating from the diet only harmful and high-calorie foods, you will be pleasantly surprised to notice how you managed to get closer to your ideal.
