Exercise for effective weight loss must be more moderate than serious exercise.Long -term and long -term energy costs will stimulate the opposite process - storage of fat.Therefore, do not load yourself physically - this can trigger an increase in appetite, which leads to an extra set of pounds!We don't have to determine notes.
Physical training exercises are part of a general weight loss plan.They have to "burn" fat and no more.For this purpose, run easily, run fast, other simple training is appropriate.If you have the opportunity to visit the pool, be sure to use it.You have to swim calmly, preferred 45-60 minutes, no less.Water is cooler than the body and has a high heat capacity, which means additional energy consumption for heating is needed.
Do a set of exercises systematically every day.Your class must be regular, at least 5 times a week, lasts up to one hour.Only that way you can rely on good results: the body is accustomed to "burning" fat systematically and effectively, such as a fire box.Don't forget about the water procedure after physical education.
Note that fat actually starts to "burn" only 15-20 minutes after the start of movement.First, glucose and glycogen energy.Their destruction also benefits, but does not reduce weight.Then, heat spreads through the body gradually.This shows the beginning of the use of fat as fuel.Therefore, the class must last at least three -quarters to ensure the necessary weight loss.
If it is difficult for you to force yourself to do this regularly, then the reason for this is most likely psychological.To eliminate them and get involved with pleasure.
One set of training
Before each lesson, it is advisable to walk or run in place for several minutes as a warm place.And you can repeat physical exercise for better weight loss repeatedly during the day.
First exercise, for hands and girdle shoulder
Rise.Lift in front of you and through the side, 10-20 times.The task, although simple in execution, contains a shoulder girdle.
2nd exercise
Tilted forward10-15 times.Try to reach your head.Here, the burden on the lower -rear muscles and stretching the posterior surface of the body occurs.
3rd exercise
Slope in a different direction10 times.They contribute to the formation of a beautiful waist, because they load the muscles of the abdomen, back and buttocks.
4th exercise
Squat- Useful and effective exercise.They loaded legs and buttocks.Squat for each approach 10-20 times.You can also increase the load if you make a light leap at the top point or take a load.
5th exercise
Twin sistersThey help increase mobility together and contribute to improve the shape of the feet and buttocks.Mach must be done forward, back and side 10-20 times from the standing position.
6th exercise
Semi-Sarancha.It was done lying in the stomach, with hands stretched out along the body.Raise every foot up 10-15 times and fix it for 3-5 seconds.He eliminates excess fat from the buttocks well and supports the tone of the muscles of the press and lower back.
7th exercise
Cobra.Lying in the stomach, bend the elbows.The forehead and palms are on the floor.When taking a breath, fasten the spine muscles and lean.Return to the initial position when exhaling.It was done 2-3 times.This increases posture, strengthening the back, increasing the flexibility of the spine.
8th exercise
Lift your legs straight10-15 times.They were lying lying with their backs on the floor, their hands reached out along the body.Lift your legs slowly, and when it comes down, try not to touch the floor with your feet.Good burden at the bottom of the abdomen.
9th exercise for stomach weight loss
Body rise10-15 times.The initial position is similar to the previous one, but the hand behind the head.Lift the body on the breath, lower the inhalation.This burden strengthens the upper abdominal muscles.
10th exercise
Pelvic to the side.Done 5-8 times in each direction with bent feet.Take a laying position on your back, hand behind the head.Bend your knees and lift the pelvis alternately in a different direction.At the same time, the abdominal muscles tilted and rectus were strengthened.
Do this exercise to speed up weight loss every day and get harmony!