Effective weight loss exercises

You can get rid of excess weight and put your figure in line only if you combine a diet with physical effort. Recently, the lifestyle of many people leaves the best: an abundance of fatty and high-calority foods, sitting lifestyle, minimum activity, lack of oxygen. All these factors negatively affect health, lead to increasing weight and the appearance of all types of diseases. Doctors highly recommend at least half an hour to dedicate everyday sport. This will have a beneficial effect on the general state of the body and appearance. Let's find out which exercises are effective for weight loss.

Basic complex of efficient exercises

No need to buy a set subscription to a fitness club or gym. It is quite possible to deal with at home, the main condition is the regularity of training. Those who never played sports before they started the basic exercises. They are not complicated in execution, but still be able to prepare a body for more serious training. Beginners should start from 20-25 minutes, gradually increasing time. To avoid injury and sprain, effective weight loss exercises are taken slowly, without jerks. It is better not to use weight lifting, but by pumping weighing without getting more than 1 kilogram.

You have to start any training with warm. You can only dance on funny music, secure the shoulder belt, take the swings to the sides and light squats. Five minutes of active movements will help prepare muscles for further work.

Simply, but very effective weight loss exercises should be performed at home 16-24 times in 2-3 approaches.

1. Squats.The legs are shoulder-windth, and legs look straight. Squat, make sure that the knee does not go beyond legs, while the bowl is far away.
2. Lugs.From the position of standing, alternating right and left foot, a step forward, while the knee folds at right angles.
3. Plie.Standing widely, stockings look in different directions, you should squat as much as possible. The inner surface of the thigh is tense as well as the buttocks muscles.
4. Flat hands are expanded to the sides, palms look on the floor. With the effort to perform the movement, as if palms hit the surface of the water. At the same time, do not bend your hands or lower.
5. Practice for printing.Bearing on her back, feet bent and stand on the floor, hands behind their heads. Lift the case on the exhale, lower it. Don't press your chin to the door.

Complete training with stretching. Sit on the floor, spread your legs width. Lightly stretch the body first in the right leg, then left, then stretch your hands forward and reaching for hands.

Effective exercises for weight loss of abdomen

Press exercises should not be performed on a good stomach. Be sure to breathe properly - exhale always sticks to effort. In order for the stomach to become a flat, it is necessary to crack the muscles of the upper print, lower and do not forget the hair muscles. All the most efficient exercises for loss of abdomen are performed 20-25 times in three approaches.

1. Bearing on the floor, on the back, legs bent in the knees, hands behind their heads. On the outright, we increase the case, but not completely, but only shoulder blades from the floor.
2. Same position as in previous exercise. Raising the housing, reach left leg with your right hand, with your left hand - behind the right. Osique muscles work here, and the top print is included.
3. A very effective exercise on the table below is raising flat legs. If collected, you will separate from the floor, you can put your hands under your buttocks. Complied option - Leg down, don't touch them.
4. The legs are picked up and see the ceiling. At the exhale, pushing them, trying to pull their socks on it. The lower part of the press is strained.
5. The case is completely lying on the floor. We try to raise the upper body part at once and tear flat legs off the floor.
6. Sitting on the floor, your legs are bent on the knees. We try to reject the case as much as possible, while the whole print is completely strained - both upper and lower. We return to the starting position.

Effective exercises for weight loss

Often women suffer from fat deposition precisely in the side of the side. There are ugly rollers that cannot be hidden. Effective exercises for weight loss and diet will help create an elegant waist and remove unnecessary fat. To do this, you need dumbbells at least 2 kg each and Fitballbal. The more repetitions, the better.

1. The position is standing, the legs of Rame-Windth separate the hands behind their heads, elbows look in different directions. Let's turn the body first to the right and then on the left.
2. In each hand on a dumbbell. We make a preference to the first to the right and then on the left.
3. The dumbbells lie on their shoulders, hold them with their hands. With the right light, we try to get to the left as far as possible, left - to the right.
4. One dumbbell is tightened with two straight arms over his head. On exhale with the same straight arms, the slope to the right, inhale - the starting position, exhale - the slope on the left.
5. With flat hands extended forward, we keep Fitballbal. We perform twisting in one and the other.
6. Fitball should be tilted toward the wall, lie on it on one side by one so that the legs are resting toward the wall. Hands bent on their elbows behind their heads. We raise the case, while the whole side surface is tense. Repeat the same on the other side.

Effective exercises for weight loss

To get rid of fat to your feet and made them attractive and slim, you have to work hard. Do not regret yourself, performing effective exercises for weight loss, because the end justifies funds. The best option would be a combination of aerobic load with strength training. In order to strengthen the leg muscles and achieve their weight loss, you cannot start classes on an empty stomach. You eat food protein or fruit salad in a few hours.

1. The best and most efficient exercise are squats. The lower pelvis falls, keeping the right angle in the knees, the better to do the buttocks muscles.
2. Lunches forward, back, right, left. We make that knees do not exceed the toe.
3. The legs are shoulder - spread the shoulder, climb socks, pantry heels off the floor. Telet muscles work in this exercise.
4. Gemini flat legs back. You can perform this exercise either on your elbows and knees on the floor.
5. Twins to the side. Also, the exercise is performed and standing and in the knee position. In the latter case, it is necessary to ensure that the body does not deviate to the sides, and the leg, which swings, was always straight.
6. Lying on his back, legs bent in her knees. The pelvis is raised from the body lift, the heels are not broken away from the floor. In inspiration, we fall to the starting position.

Effective exercises for weight loss on weight

In women, excess fat is often deposited in women. It is because of physiological characteristics, as well as sitting lifestyles. In order for the hips to make thin and suitable, you need a set of exercises that aim to lose the weight of the lower body. As always, they perform effective exercises for weight loss and hips 15-20 times in 2-3 approaches.

1. Close the dumbbell below the knee. The right foot bent from the dumbbell to fill the swings as much as possible, make the swings 20 times and then repeat the same with the left leg.
2. Standing, put one leg on the toe, take the squats, while the bowler is provided. Change your leg.
3. Lying on the right side, make swings with a flat left leg, repeat on the left side with the right leg.
4. Lies on his stomach, his hands under his chin. You exhale straight legs, strain in your buttocks and hips, lower it to the floor.
5. They lie on their back, straight legs look at the ceiling. Let's dilute what extends about inhalation, we reduce the exhalation back. The inner and outer surface of the thigh.
6. Beting on the back, legs bent in the knees and stands on the floor. We raise the pelvis, and we reduce your knees together, on the exhale dilute knees, put the pelvis to the floor.

Effective exercises for weight loss

Very often women ignore their pencils, and muscles on them become great and freer with time. Especially those who have the first of all the stations of the fat and shoulders are suffering. But a set of exercises on your arm muscles will help them lose weight to securely wear T -shirt and Saroves. Effective hand loss exercises are available with dumbbells of at least 2 kg.

1. Standing, the legs of the shoulder-spread, the hands are straight and look at the floor. Raise your right and left hand forward.
2. The next exercise is similar to the first, but only you need to take both hands with the dumbbells tightened in them.
3. Breeding straight arms to the sides. We do this on the exhalation, our hands are slightly bent on their elbows.
4. Biceps exercise. The elbows pressed on the lower back, palms of the fallen. It is better to take heavier weight for this exercise. We raise our arms on your shoulders, while pressing your elbows into the body, on the exhale we return our hands to your original position.
5. Triceps exercise, which is best performed and with heavier dumbbells. Hands behind their heads and bent on their elbows, while holding dumbbells. At the exhale, raise your hands up, but the elbows should be pressed on the ears. On inspiration, let's get down your hands down.
6. There is no better exercise for weight loss than push -ups. It can be performed, kneeling, elbows look at the sides. We lower the body as far as possible to the floor, while the muscles of the rear, arms, shoulders and printing are tense. We grow at the starting position. After a few access, you should definitely pull your arms and back.

Tips and recommendations

To achieve the desired success, you should regularly execute an effective set of weight loss exercises. Energy training should be exchanged aerobic and cardio loads. Running, fast walking, active dances, cycling, swimming, cannot be less useful than load. After strength training, muscles should be renewed at least a day, so do not arrange training forces a few days in a row.

If training takes place at home, the room needs to ventilate well. Fresh air is needed when you play sports. It will not be an effect if you do not work regularly and not systematically. You should configure for long work, and if you start training, lie on the couch or eat cream cake, and then the muscles will get used to constant load, and effective weight loss exercises only make positive emotions.

Training should start with warm. 5-10 minutes of aerobic load will heat the muscles that will avoid stretching and enable muscles to work more efficiently. In the end you have to come and relax.

Don't forget about proper nutrition. Together, efficient physical exercise for weight loss and balanced diet will help accelerate acceleration faster and more efficiently. It is impossible to leave food, to a sharply limit of the calorie receipt. It will be enough to refuse baking, sweets, fatty and fried dishes and fast cookers. Those who are actively involved in the dietary sports are needed for protein to make the body from muscle tissue. You also need to include cereals cooked on water, vegetables, seasonal fruit in the diet. And we must not forget about clean drinking water.

Regular training and adherence to a healthy diet, very fast reflection in the mirror will be pleasantly surprised.