I think we all understand how wonderful it is to have a healthy, tight body! Most people strive for, however, is that the real situation is far from that.
Gain extra pounds during pregnancy, stay under stress for a long time, the "bad" snack of the job, lack of balanced diet, hypodynamic way of life — this causes the weight to rise, there is a need to find something that will help restore harmony, beauty, health.
One of the basic rules in this situation, an increase in physical activity.
1. What kind of exercises do you like?
The fat burning started lose weight fast, it is necessary to choose an effective exercise, but consider that they meet the training level and were aimed at addressing specific problems. However, if you want to lose excess weight a region you don't just deal with it.
It will be more effective the workout is body weight reduction your whole body, only focusing on the most problematic areas. Don't overdo it with the load, or performing exercises that you don't like it — it's quick to discourage the desire to not allow any noticeable results.
A series of exercises for the body:
- Shaping — this is the set of the exercises, of course, the correct figure. Thank you for the dance moves + aerobic, you'll be able to quickly get rid of the problem areas. So traffic shaping is a very fast, thus, meets an energetic girl, which is aimed at quick results.
- Pilates is the safest set of exercises that will suit absolutely everyone. This is the slow stretching movements. And designed to the AB workout, pelvic, and back. it is the perfect set of exercises for the pregnant women, the mothers.
- Fitball this is a set of exercises with a big ball. This complex will help get rid of fat, strengthen the muscles.
- Belly dancing — this complex corresponds to all lovers of Oriental motifs. The Eastern dance regularly, you can easily buy elegant appearance, you will get rid of the excess fat. Contribute to that the fact that the main load in this set of exercises aims, thighs, abdomen.
If it's not the number of exercises them regularly, you will not only lose weight and improve your figure, but also improve the health of your body, improve your mood.
2. TOP 7 effective exercises for weight loss at home without exercise equipment
Among the infinite number of the most effective exercises. Impressive results in a short time may be the program is the following:
- Run a simple, affordable sports, which includes the major muscle groups. Moreover, it allows you to develop the coordination, easy mobility, a meditative effect, which allows you to get rid of the stress, and even help you to lose weight quickly.
- Brisk walking is an alternative run, especially important for novice runners, whose training does not allow to start the run. Regular workouts will ensure fat burning, you continue to going for a run.
- Jump — ensures quick weight loss. Can be performed with a rope (usually on one foot, etc.). But it can be done without any equipment: half squats, the circumference of the knee, etc.
- Strap — includes an extremely effective set of exercises. This versatile exercise can keep the muscles of the body, limbs, in good condition. All the body work, the bar, various amendments: the forearm straight with arms to the side, one leg.
- Push-UP. Without them, your weight loss trying not weight loss. As well as planks, push-UPS, you in muscle group, plus doing Breasts more pronounced, tight.
- Squat allows you to work the muscles of the buttocks, rear thighs, back, abdomen. I would like to highlight a variation of the exercise, "pli", the knees are widely separated when the body is on the same plane (level) is a way to lose weight the problem is in the inner thigh, very effective.
- Leg swings — available in different variations of the slimming thighs, buttocks: sitting, lying on the side, a position on all fours.
3. Helpful hints, rules to exercise for weight loss
It really will be a fruitful exercise if you follow some rules strictly to implement the recommendations in the field. Without them, fat loss just will not start, and some enhance the effect to achieve the desired shape only in a short time.
Any exercise, whether running, fitness training, dance, etc., necessarily required for the warm-up. It prepares the muscles, ligaments, joints, be them, which minimizes the likelihood of injury.
The training will be strong, but still very good. A week 3-4 times so that the body gets the required load in order to force the body to say goodbye to pounds, I had a chance to recover.
Minimal breaks between sets — 30 sec. it was enough. But don't give up, everything is broken, it will only lead to the quick depletion of the body (physical, emotional), because stagnation of training, or even the complete cessation of. But the regularity is the key to successful weight loss.
Between exercises you need to drink water, but only slightly - a SIP or two would be enough. Water, accelerates the metabolism, so the fat burning.
Proper technique — the key to success. If you don't follow this rule, you practice not benefit, but harm to cause injury.
It's not going to work (even if it will be the most effective) exercises, if you eat something, without any system, and undue amounts. I don't mean diet quick weight loss, but also to set the menu, and the diet is still necessary.
Workout should be carried out after at least an hour after meals. After completing the classes, I didn't eat anything for the next 2 hours, because during the process the fat loss still occurs in the body. Violation of this policy will not allow you to lose weight quickly.
If the training is to give us more dancing, running, or swimming, this will help significantly speed up the process of weight loss.
4. The 15 best exercises
Exercise to burn belly fat
The most popular among women exercises for slimming the abdomen, especially after childbirth.
- Sitting on the floor, lift feet (shins parallel to the floor), arms also pull along the line of the body a little angled to the ground. Long as long as you can, at this stage, gradually increasing the time.
- Table forearm (close to the advanced). Keep the 90 minutes.Exercise, weight loss Tape
Exercises for the buttocks and thighs
- Standing on all fours, lift your extended leg up, repeating the second. Then repeat, but the leg bent at the knee.
- Plie — squats, when the legs are apart from each other in the round — the knees pulled up. Widely, it is important to raise your knees, make sure that the case doesn't go to sleep, if the whole body sandwich between two planes moving strictly.
Exercise stomach and half
- The combination of the winding of the bike. In the supine position to extend the chest to the knee, the body, to raise to meet her (hand behind head). Then on the other side.
- Side plank, propped up on his forearm. A more complex embodiment, in particular with regard to the outstretched arm, the second upwards.
Such exercise, weight loss, as well as many others, in large numbers are available to view online. It helps to check the correctness of the implementation.
Exercises for the legs
There are exercises that will make your feet seductive, irresistible. Here, to achieve the desired result:
- Outbreaks in advance. It is important that the thigh is coming forward, which is parallel to the ground, his knees formed a right angle.
- The rise of the pool. Position: lie on your back, feet on the ground hip-width apart. The pelvis should be lifted as high as possible.
Exercises for the hand
The hand is also very important practice for the women, because that's a pretty problematic area of the female shape.
- Push-UPS — these exercises are the most effective, in which a lot of muscles, so the benefit of the owner, as well as other parts of the body. Beginners can perform the exercise on the wall. Elbows to try to press the house.
- Sit back, stable surface (for example, relying on a stable chair), perform the push-UP. Hands should be kept as far as possible.
Exercises for the waist
Exercises for the stomach will give the slim waist, the silhouette is beautiful, graceful. Effective exercises:
- Lie on your back and keep your legs straight, 15-20 cm above the floor. It is important that the lower back in contact with the floor.
- It turns out that on the page. Straight standing, arm to reduce front chest, as well as the "look" back, while inhaling, pull your spine up, exhale twisting even more.
Exercises for face
- Mimic exercise: maximum to cheer up, stay there for 2-3 account; release the air, cupping his lips; and then, to smile broadly, without opening his mouth.
- Working out of the corner of his mouth to pull up into the face, the eyes, long 5-7 seconds, 2 times for 15 repetitions.
Exercises for breast
- Standing or sitting, a straight spine (the lower back does not bend), hands in front of chest (reminds me of the gesture of Namaste yoga). And then in a circular motion to take the shoulders back, shoulder blades together. In this situation, the power to exert pressure on each other's hands. You can use the ball in hand between the palms of his hands.
5. The most effective breathing exercises for weight loss
For greater efficiency, use the breathing technique, which allows to enhance the slimming effect. Just due to the oxygen in the body, because it actively fights fat. Even if you don't use any special breathing techniques, weight loss will be more effective the correct breathing.
The main thing to know: the force is happening on the exhale.
Focus breathing exercise for fat burning and tightening in the abdomen. Many women after childbirth. This is one of the most effective:
- In a seated position, cross your legs, straight back, reach up. This is the position fix. The following, you need to relax to the maximum possible breath through the nose, inflating the belly ball. Then through the nose to a slow exhalation, the maximum moving wall, the abdomen, the back. Keep at least 20-30 times.
- The next practice is characterized by a sharp exhale (nose), as well as the abdominal muscles, the largest decline.
6. How to eat when losing weight
Without the proper, healthy diet, exercise, weight loss will not lead to the desired result. The right diet will determine the success of your weight loss. Therefore, it is necessary that the base of the diet, fresh fruits, vegetables, herbs, a habit, your consumption of cereals. But the meat should be taken of the disk about 25%.
You can't leave the body without the Morning to work in a power save mode, which does not allow you to actively burn calories.
Snacks to relieve the hunger pangs and the temptation to eat something more hearty. But the dinner should be easier to eat no later than 6 p.m. the body will be sufficient, for example, dose of low-fat cottage cheese. If you do, after you felt like a hunger, at night you can drink kefir.
To reduce the weight help you a day and a half litres of water, in fact, is usually a great benefit to your body. Eating right is merely habit, is to replace harmful taking health, beauty products with a utility that will bring activity and help to extend the young people, it is worth a little time to wait.
Dear friends, if this article, get yourself an effective exercise for weight loss in terms of the level of training. And, of course, don't expect instant results, but be prepared for the systematic work on the development of the body. Then the process is faster, simpler.