Effective weight loss exercises

You can get rid of excessive weight and only adjust your shape if you combine your diet with physical effort. Lately, many people have left the best: fatty and high -calorie foods have plenty of sedentary lifestyles, minimal activity, and lack of oxygen. These factors negatively affect health, weight gain and the appearance of all kinds of diseases. Doctors strongly recommend at least half an hour to dedicate daily sports. This will have a beneficial effect on both the general condition of the body and the appearance. Learn which exercises are effective for weight loss.

A basic complex of effective exercises

No need to buy expensive subscriptions to a fitness club or gym. It is very possible to treat at home, the main condition is the regularity of training. Those who have never played sports before they started with basic exercises. They are not complicated in implementation, but they will still be able to prepare the body for more serious workouts. Beginners need to start 20-25 minutes and gradually increase the time. To avoid injuries and jerks, the effective exercises of home weight loss are done slowly without jerking. It is much better not to use the weight lifting yet or take only 1 kilogram dumbbells.

You should start any workout in a warm way. You can only dance to funny music, knead the shoulder belt, make the feet on the side and make light squat. Five minutes of active movements promote the preparation of muscles for further work.

Simple but very effective exercises at home should be done 16-24 times in 2-3 approaches.

1. Squat.The legs are on the shoulders, the legs look straight. By squat, make sure the knee does not exceed your toe while the pelvis is far away.
2. Ears.From its standing position, alternately next to the right and left legs, move forward until the knee bends at right angles.
3. Plie.Standing is wide, socks look in different directions, and you have to squat as little as possible. The inner surface of the thigh is tense and the muscles of the bottom.
4. Straight hands are distributed to the pages, the palm looks to the floor. With efforts to perform movements, as if your palms are hit on the surface of the water. However, do not bend your hands or lower levels.
5. Practice for the press.Lying on the back, the legs are bent and standing on the floor, hands behind the head. During exhalation, lift the incident and lower it. Do not press the chin on the neck.

Full workout with stretching. Sit on the floor, share your feet. Carefully sort the body first to the right foot, then to the left, then stretch your hands forward and reach for your hand.

Effective exercises for the abdominal weight loss

The press exercises should not be done on a well -covered stomach. Be sure to breathe correctly - exhalation is always made for efforts. In order to make the stomach flat, pump the muscles of the upper press, lower and do not forget the oblique muscles. The most effective practice in the abdominal weight loss is carried out 20-25 times in three approaches.

1. Lying on the floor, his feet leaned on his back, his hands behind the head. Raise the case during exhalation, but not completely, but only the paddles from the floor.
2. The same situation as in previous practice. By lifting the case, reach your left foot with your right hand, your left hand - behind the right. The oblique muscles work here and the upper press participates.
3. The very effective exercise of the lower press is to raise straight legs. If you break away from the floor when you rise, you can place your hand under the bottom. The complicated option - lowering the legs, do not touch the floor with them.
4. The legs rise and look at the ceiling. During exhalation and moving them up, we try to pull the socks on us. The lower part of the press is tense.
5. The case is completely on the floor. We try to lift the upper part of the body at the same time and break straight legs from the floor.
6. Sitting on the floor, the legs are bent on the knees. We try to reject the case as much as possible while the whole press is completely tense - both the upper and the lower. We return to the starting position.

Effective exercises for weight loss

Often women suffer from fatting exactly in the side area. There are ugly rollers that cannot be hidden. Effective exercises for weight loss and diets promote the elegant waistline and remove excess fat. You need at least 2 kg of dumbbells and fitball. The more repetitions, the better.

1. The situation stands, the legs shoulders apart, the hands behind the head, the elbow looks different directions. Turn the body first to the right and then turn left.
2. Both hands on the dumbbell. First to the right and then to the left tends.
3. The dumbbells lie on the shoulders and hold them with our hands. With the right elbow, we try to reach the left side as much as possible, left - right.
4. One dumbbell is secured with two straight hands over his head. With the same straight hands, the right slope when exhaling, inhalation - the starting position, the exhalation - on the left slope.
5. Keep the Fitball in advance with the straight arms. We twist in one and the other.
6. The fitball has to lean against the wall, lying on one side to allow the legs to rest on the wall. Hands leaning at the elbow behind the head. Raise the incident while the surface of the whole side is tense. Repeat the same on the other side.

Effective exercises for weight loss

In order to get rid of the fat deposits of the legs and make them attractive and slim, you need to work hard. Do not regret yourself and perform effective exercises for weight loss because the end will justify the tools. The best solution is a combination of aerobic loads and strength training. To strengthen the muscles of the legs and to lose weight, you should not start watching on an empty stomach. After a few hours, eat protein or fruit salad.

1. The best and most effective exercise is squat. The lower the pelvis while maintaining the right angle in the knee, the better the buttocks will work.
2. Lunch forward, back, right, left. We make sure the knee does not go beyond your toe.
3. The legs have shoulders width, climb into the socks and break the corner from the floor. Calf muscles work in this practice.
4. Gemini straight legs back. You can do this practice or on the floor on your elbow and knees.
5. Twins to the side. In addition, the exercise is performed, both in the knee position. In the latter case, it should be made that the body does not depart to the pages and the legs that the swings are done were always straight.
6. Lying on his back, the legs leaned on his knees. After exhaling, the pool rises and the corner does not break away from the floor. As an inspiration, we fall into the starting position.

Effective exercises to lose weight

In women, excess fat is often deposited in women. The reason for this is physiological characteristics and a sedentary lifestyle. In order for the hips to be thin and fit, there is a need for a practice aimed at losing weight of the lower body. As always, perform effective exercises for weight loss and hip 15-20 times in 2-3 approaches.

1. Close a dumbbell under the knee. The right leg bent from the dumbbells to fulfill the swings as high as possible, make swings 20 times and then repeat with the left foot.
2. Stand, put one leg on your toe, do squats while the pelvis looks back. Change your leg.
3. Lying on the right, perform a straight left -footed swing, repeat on the left side with the right foot.
4. Lying on the stomach, hand under the chin. During exhalation, lift the straight legs, stretch the buttocks and hips, lower it to the floor.
5. Lying on their backs, the straight legs look at the ceiling. We dilute it as widely as possible during inhalation and reduce it after exhalation. The inside and outer surface of the thigh operates.
6. Lying on the back, the legs lean on the knees and stand on the floor. Rise the pelvis and reduce the knee together, dilute the knee on exhalation, lower the pelvis to the floor.

Effective exercises for weight loss

Very often, women ignore the feathers and the muscles become acne and loose over time. Especially those who first become greasy and shoulders suffer. But a practical set of hands muscles helps them lose weight to safely wear T -tracks and Sundresses. Effective exercises are performed for the weight loss of the hands, each with at least 2 kg of dumbbells.

1. Standing, the legs of the legs are far away, the hands are straight and look at the floor. Raise the right and left hands forward.
2. The next exercise is similar to the first, but only you have to lift both hands and the dumbbells in them.
3. Breeding straight arms to the side. We do this with exhalation, our hands are slightly bend at the elbow.
4. Biceps exercise. The elbow is squeezed back and the palms are looked back. It is better to take more weight for this exercise. We lift our hands on the shoulders as we press the elbow to the body, and after exhaling, we return to the original position of our hands.
5. Triceps workout, which is also done with the most heavier dumbbells. Hands behind the head and leaned at the elbow while holding dumbbells. Raise our hands during exhalation, but press your elbow to the ear. After inspiration, let's lower our hands.
6. There is no better exercise for weight loss than push -up. It can be done, kneeling, the elbow looks to the side. The body is lowered to the floor as low as possible, while the muscles of the back, arms, shoulders and press are stretched. We rise to the starting position. After several approaches, be sure to pull your arms and back.

Tips and recommendations

To perform effective exercises for weight loss to achieve the desired success. Energy training should be changed with aerobic and cardio loads. Running, fast walking, active dances, cycling, swimming are no less advantage than freight exercises. After training, the muscles should be restored for at least one day, so do not sort the force workout for a few days.

If the workout takes place at home, the room is well ventilated. You need fresh air during sports. There will be no effect if not regularly and systematically. You have to configure yourself for a long work, and if you want to skip your workout at first, go to bed on the couch or cream cake, the muscles get used to constant loads, and the effective exercises of home weight loss bring only positive emotions.

The training should start warmly. Aerobic load heats the muscles for 5-10 minutes, which avoid stretching and allow muscles to function more efficiently. In the end you have to reach and relax.

Don't forget the right nutrition. Effective physical exercises for weight loss and a balanced diet combine faster and more efficient weight loss. It is impossible to leave the food, to sharply limit your calories. Frying, sweets, fatty and fried foods, as well as fast cooking products will be sufficient. Those who are actively involved in the sport in the diet are needed for the protein to prevent the body from taking the muscle tissue. Cereals, vegetables and seasonal fruits cooked on water must also be included in the diet. And we must not forget the clean drinking water.

Regularly training and healthy eating, very soon the reflection in the mirror is pleasantly surprised.