Exercises for weight loss


So the whole day was a success, you need to start your morning pleasure – for example, smile at own reflection in the mirror. But what to do if the "image" is not happy, folds of fat visible to the naked eye, the money, the time, the desire to go to the gym, isn't it?

A great way will be easy exercises for weight loss, which is not a lot of time, but allows you to "drag" a figure, more slender, and beautiful. What exercises are most effective to perform them, and what rules you need to remember to exercise? This is going on longer.

What you need to know about this in the gym

The trainers of the different countries are actively debating what exercises are best for weight loss: some people argue that there is a need to train at least one hour, while others focus on cardio or strength training. However, since the complex is different from the popular programs have a number of advantages:

  • considering that the main "problem" of the muscles, but not cause excessive fatigue;
  • the gym about half an hour, a day, and then run at the appropriate time;
  • you don't need to purchase special tools, or sports equipment;
  • how can people with different fitness level.

If you have chronic diseases of the joints, the heart, the diabetes, the high degree of obesity, before you start training, consult a doctor. If the symptoms reduce the intensity of your workout, or cancel it.

Please note that finally the complex regularly: in this case, the muscles will be stronger, but not graphic. Fatty tissue will gradually dissolve (because of the power of the muscles of the other, requires energy). To seat maximum benefit, follow the simple recommendations. First, adjust your diet: reducing the amount of fat, sugar or fried foods. Add in the diet more protein, vegetables. Drink at least two liters of water.

It is important to practice every day, just the weekend to do a favor. The time, training, select, depending on the schedule, but no earlier than forty minutes after a meal, but no later than half hour before. Try not to eat after a workout.

Start with the minimum number of repetitions, then gradually add the load.

How to start the exercise with your weight loss

The classes have received, but did not cause injuries you need to warm up the muscles before exercise. To do this, follow the workout. Three to five minutes, but allows you to prepare the muscles to intensive work.

Practice "Heron"

Keep your posture straight, walk into a place. Get on your knees lift higher, arm bent at the elbow, should move freely and actively. The gaze is directed forward. To 60-100 steps.


Lie on your back, bend legs at the knees. Hand fold in the abdomen. Tense the abdominal muscles (the press of the hands), then relax. Repeat 20-30 times.

A powerful arm swing

Alternately: one arm goes forward, the second backward, then dilute hand in hand. Don't forget to keep your posture. Mahi repeat 15 to 20 times each other's hands.

The slopes

Be straight, hands on belt. Lean to the side, then back and forth 15 to 20 times in each direction.

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Best exercises for weight loss

Many believe that the most effective morning exercises for weight loss, however, the exercises at any time of the day. The most important thing– to break between training and meals, and the muscular pleasure of each movement.

Gymnastics slimming belly, side

Exercise # 1

On the ground on his back, hands cross in the lock on the back of the head. Leg bend your knee, the other on the ground. On the exhale lift your upper body, aiming the elbow, the knee. On top of solve the situation, two or three seconds, and then breathe in slowly lower yourself. 30-45 times, 2-3 sets.

Exercise # 2

Bench or chair, hands on the belt, or a castle in the back of his head. But on the other side, a little lean to the side. Repeat 30-50 times, 2-3 sets.

Exercise # 3

On the ground, come here pubic area. Bend your knees and arms at elbows, palms together above your head. Inhaling, raise the pelvis, the head, arms, shoulders. The top point, hold, exhale slowly, relax, and scroll down. 30-45 times, 2-3 sets.

Effective exercises for slimming legs


Take a big step forward, each leg alternately, bending the knees, and changes in body weight in the first leg. Please note that the thigh, the leg parallel with the floor. The 30-60 times on each leg for 2-3 sets.

The side lunges

Be straight, legs together. Alternately, a wide step to the side, crouching, trying to get the palms on the ground.


Exercise that helps to straighten the hip. Let's be straight, the heels brought together the socks expand as widely as possible. Slowly squat (your knees should be aimed to the side), while the straight posture.

Exercises for weight loss buttocks at home


From a standstill, slowly lower pelvis down until the thighs become parallel to the floor. Then it's back to the starting position. Repeat 40-80 times.

Gluteus ponte me

Lying on the ground, bend your knees, upr other navigation leg on the floor, hands extend straight along the body. Straining the abdominal muscles, buttocks, raise your pelvis, while the abdomen, legs form a straight line. Hold this position for 5 to 10 seconds, slowly lower. 15-30 times for 2-3 sets.


Lie on your back, put your hand on a knee, pulling the box. Stay in that position for a half second. Finally, 10 to 12 times on both legs (1-2).


Exercises for the back arm,

Reverse push-ups

To work your triceps, perform reverse pushups: put your hands on the bench, feet toed – in a wall or other support. Slowly lower your body by bending arms. Repeat 20-40 times, 2-3 sets.

Parallel pull

Down on all fours. Slowly straighten one arm and the opposite leg, pull them to a straight line. At the top lock in position in fifteen minutes. Repeat ten times.

Jump Zvezda

Stand straight with the arms stretched out. Bounce, so the cotton over my head, and then widely spread her legs. Repeat 30-60 times for 2-3 sets.

This exercises for fast weight loss results, finish each session, the warm-up. It's best to perform stretching exercises: slowly lean forward with the palms touching the ground, static postures, stretching a certain muscle group. This will calm the muscles, restore the pulse.