Exercise for weight loss

Cool to be the owner of a slim, toned body. Many people tend to this, but the reality is often far removed from the desires. An unbalanced diet, sedentary lifestyle, pregnancy, a stressful situation – all this and much more with the time leads to weight gain, manage, which is not so simple. After seeing on balance disappointing figure, many do not want to tolerate this state of affairs. Start your search of the best ways to get rid hated body fat, which not only ruin the appearance, but also adversely affected the work of important organs. Of course, you can try to sit on a diet, but for the result of the celebration for many years, he needs to exercise for weight loss.

What kind of exercises to lose weight fast suitable to you

What to choose to get a greater effect? The process of burning fat requires a serious approach. The selected training should correspond to the level of preparation slimming, be destined to the solution of specific problems. If you want to remove the fat on the hips and belly, not need to focus his attention only on these areas of concern. Effective and durable live is only possible with an integrated approach. Selected exercises for all muscle groups, but with greater emphasis on the main areas that need correction. Overzealous with exercise is strictly prohibited. In this way it is possible not only to discourage, in principle, to commit itself, but in addition gain along with health problems. The best exercises for today's girls:

• Modeling. For emergency get rid of unwanted pounds of these exercises are ideal. These include aerobics in the complex movements of dance, which as a result allow you to get rid of excess weight. Suitable for shaping only energetic women that is configured for a quick result and ready for this ongoing work.
• Pilates. This complex is considered the safest. Suitable for all, so as suggested by the training in a slow, slow pace. Each of the elastic movement for maximum muscle development. The action of pilates aims to work with the press, a small basin, the back. Most of these exercises are suitable for young mothers and pregnant girls.
• A Fitball. The original technique with the use of great goals. With it, fun and provocative, you can throw quite a large number of pounds, by strengthening the muscles all over the body.
• Belly dance. I love oriental motifs and very much want to lose weight? This complex is better suited. By attending dance classes, in as short a time as possible to return your body to its former elegance and slenderness. The load in this case is directed toward a print area, then this is a good life guaranteed.

You can choose from, as these complex parts, and classical training, to be carried out at home or in the fitness center, under the supervision of a coach. Smart choice and a serious approach will not only help to make your figure more slender, but also improve the health, mood, work, stress, and exposure.

Exercises to lose weight at home

The work on the figure of the house — great, a professional alternative of training with an expert. There is an incredible amount of exercises that allow you to achieve the best results. To begin with, you need to follow some simple rules:

• Work on the transformation we begin with the organization of self-discipline, a clear definition of the objectives and of the good mood.
• Draw up a list of lessons per week you must do at least 3-4 workouts.
• Train strictly at certain times. This is best done with 11 up to 13 hours before lunch and in the afternoon from 17 hours to 19 hours.
• Training we spend on an empty stomach. Eating is necessary for 2 hours before the sports activities of the house.
• Truly effective only lessons regular spot. The more often and the more stable, better and brighter in direct.
• Need to really want to lose weight, by setting properly yourself. Sports "through the power" will not lead to desired effect.
• During the execution of exercises to stop for a "vacation" is not recommended. All the complex perform without a hitch, without a break. Are allowed about 30 seconds of pause, but no more.
• Every year we execute more correctly, according to the instructions, which will improve the result in a couple of times.

Correct warm-up

First perform a full complex of exercises on different muscle groups, need to "warm up", to prepare the body at home workout. To neglect training is not worth it, otherwise then it is possible to obtain a variety of injuries. Approximate complex of actions as follows (starting from the top):

• We are getting ready to play always with the feet in the width of the shoulders, the arms are on the belt. We do smooth curves head in different directions.
• The movements of the shoulders towards the top and towards the bottom, as well as in a circle.
• Pulling her hands back and begin to pull alternatively each of them, as much back as possible.
• The hands are held together in "the castle" and we keep to the level of the chest. Moving the body in one and in the other part. We are right, the lower part of the trunk remains fixed.
• A hand to put on the life, and the second – lift to the top. Do the slopes, pulling the limb raised together with the bust. Then changing hands and start over.
• Do the slopes of the upper part of the body, coming down to the floor. We focus in the "assembled" for several seconds.
• We become exactly. Rely completely on one foot, and the second hold on the tip. Rotate the socks in a circle. Then change the leg and repeat again.
• Become directly, in a deep breath, pulling her arms above her head, and become tip-toe. Descend on the exhale.

Stretch your body, you can safely proceed to the main complex exercise desired muscle groups.

Physical exercises for weight loss legs

Legs problem areas for many women and even men. Here are some exercises that help get rid of fat and tighten the muscles:

• Mahi to the side. Fight with your back to the wall and become toe-to-toe. By raising first the left and then the right leg and begin to she "beat" aside, holding in the raised position a couple of seconds. In the same way you did exercise "mahi ago."
• Climb the legs to the top with a focus. We go to bed, resting on the elbows and knees, watching the floor. The left foot, short, stretch band at waist and try to lift, as can be high above the surface. Delay, we focus for a couple of seconds and return to starting position. By analogy, we repeat for the right foot.
• Lifting of the pelvis. We sit on the edge of the chair, ran his hands to the seat and begin to fall. We do it this way, for the blades were on the surface, and the lower part of the trunk proved to be in a state of limbo. Angle of knee flexion should be 90 degrees. Let's get lower and lower. Easily then go up, and returning to the starting position.
• Squats with focus on the wall. Faced with the back to the surface, the foot placed at a short distance from one another. Slowly go down until you reach parallel with the floor. Squeezed eyes, constantly in contact with the wall.
• Climbs the trunk with the wiring walk. We take a horizontal position on the gym mat, the legs straighten and ubiraem to the wall. The hands pulling the top of the head. Doing exhale and lift the chest, trying to touch the wall. The legs are divorcing in opposite directions.
• Inclination of the torso back with the knee. We become on her knees, hands pulling forward, keep your back more straight. Raising of the upper part of the trunk is doing, not caving in a program in the lumbar region.

Exercises for abdominal

Deciding to turn his body, any girl or a man must necessarily pay attention to the belly. The study of newspapers, in this case, it is very important to:

• Bending to the side. Lie on your back, put your hands behind your head, legs bend at the knees and ubiraem feet on the floor. Raise a body, by tilting it in different directions. Look for the elbow to reach to the knee, search the opposite.
• Normal twist. Is performed step by step in the same way the side to side motion, not only do the twists. "Curl" strictly forward.
• The belt. We put it on a mat in the gym. The palms of the hands, and socks only on the floor, and increase, keeping the body evenly, without inflection. We remain in this position for 30 seconds to 2 minutes, depending on the preparation. If it is difficult for a time to become in a bar, you can do a simplified version, for example, with a focus on the elbows, or moving the weight on the knees.
• Strap on the side. We accept the lateral position of the installation. Increase in concentrate completely in your hand. Keep your feet together, hips ups. We adopted the position for as long as possible.
• "Fins". We take the horizontal position. The legs are exactly that, arms stretched along the body. Get up each step individually, even with a slight increase of the hull. It is important not to bend your back in the lumbar area and not to make any sudden movements.
• A balancing act. We start the year, sitting on the buttocks. Raise the legs straight above the surface, the hands pulling in front of him. We focus on maintaining the position for 20 seconds, do not hurry and try to breathe evenly.
• "Climber". We become in the dashboard for the hands. We follow the posture, the belly tucked up, looking straight ahead. We exhale and pull the right leg to the chest. With the breath returns to the original position.

Exercises for the chest and hands

Every girl dreams to have beautiful hands and tight chest. The following exercises will help you achieve perfection:

• The bench by the wall. The hands rely on the wall, put them a little wider than the shoulders, the legs are straight, close to each other. The mass of a body move in the tip of the foot, and beginning to do push-ups. Back/neck should remain straight and motionless. They only work hands.
• Climb the hands with weighting. We take the lying position, lie on your back. We take small dumbbells. Ups/take down alternating hands. Let's go with the rhythm of the breath.
• Bench in the foot in French. We take position in the foot. In the hands take a dumbbell and with the increase in we start to do the back of the head.
• Wiring to the hand in the foot. To become in a position to lunge on any foot. Elbow-we entrust to the knee, and second-hand we take the handlebar grips, the ups, then drop and bring it behind the knee. During the lifting of the inventory blade and more, and we arrive with the other.
• Bench. Lie on your back with your legs bend at the knees and the foot press to the surface. We raise the pelvic part, hand-to-elbow with a 90 degree angle without tearing of the biceps from the floor. Exhaling, pull the handlebar grips towards the top. You breathed out, take down the inventory to its original position.
• The increase in bent elbows, hands, feet. Legs located a short distance from one another, looking straight ahead. The arms with the handlebars folded, and bring to chest level. Gently, slowly raise up to the maximum. Even slowly fall.
• Stretching for the triceps. The hands carry behind the back and crossover in "the castle". The right stretch the bottom and the left side at the top. Stretch in the solid position to the maximum, and we focus on five seconds. Change position and repeat again.

Cardio activity for the home

Cardio – a necessary part of any process of weight reduction. This is one of the most effective ways to "burn" excess fat, the exercise that you need to pay particular attention. The most effective training:

• Walking for weight loss. At first sight it may seem that this is quite simple and hardly give you the desired effect. In reality a walk – the best way to burn fat in the abdomen and hips. If you follow a healthy diet and walks regularly with a slow pace, the weight fast moving. This year, despite the simplicity, it helps "speed up" the metabolism.
• Jogging. This cardio exercise has a positive effect on the functioning of the cardiovascular system, effectively burning the fat deposits in the most hard to reach areas. Many don't like running, but in vain. This is the year significant advance on the path of harmonious, patanatomy body.
• Cycling. If you don't like running, try training with the use of the bicycle. It is not only the success of to get rid of extra pounds, but also a great pleasure from the process.
• Swimming. This type of training helps you lose weight, regain muscle tone and improve the body. To achieve fast results, you must swim as fast as you can. Enough to start a 1-2 class per week.

The benefits of exercise

When you need to get rid of extra pounds, a balanced diet is not enough. Well-composed a series of exercises allows in a very short time to reach the desired result: lose weight and firm up your body. The main advantages of training:

• The greater the muscle mass the faster the metabolism. Muscle — one of the main factors is correct, the proper functioning of the metabolism of each person. It is they who spend a large proportion supplied with food energy, especially in comparison with the adipose tissue. 1 kg of the fibers of the muscles consumed every day 15 calories, while the same amount of fat in just 5. The difference is huge.
• Long to save the result. By performing even the minimum of exercise to lose weight, working for the future. Even if the time to stop training, the muscles still for a long time will work for inertia, consuming large amount of calories per day, keeping the body in a certain weight.
• A good mood. The sport is not only an intense physical exercise, but also the mood for the whole day. Doing a series of exercises, you immediately notice how the body full of energy, joy and an incredible spirit.
• Beautiful aesthetic effect. With the physical exercise and the skin acquires a tone, more toned, elastic. It is worth mentioning that slowly disappears and the infamous "orange peel" with the problem areas.

To "build" a beautiful body, you have to be mentally and physically ready for the complex, long-term use. But the result surely will like it, and the figure quickly acquire a pleasant twists.