Exercises to lose weight

Great to be the holder slim, toned body. Many people aspire to this, but the reality is often far from the wishes. Unbalanced diet, sedentary life style, gestation of a child, stressful situations – all this and much more, with time, leads to a set of excess weight, for that is not so easy. Looking at the balance disappointing figure, many are not willing to tolerate this situation. Begin the search of the best ways to get rid of odious fat that will not only ruin the appearance, but also affect negatively the work of the most important organs. Of course, you can try to sit in the diet, but to the result of the delight of many years, you need to exercise to lose weight.

What are are the complexes of exercises for fast slimming suits you

What to choose to achieve the greatest effect? The process of burning fat requires a serious approach. Selected training must comply with the level of training of weight loss, focus on the solution of specific problems. If you want to remove fat from the sides and the belly, it is not necessary to focus only on the facts of the problem areas. Effective and of long duration, the result can only be achieved through an integrated approach. The exercises are adjusted for all the muscle groups, but with more emphasis on the main areas that require correction. Too be zealous with exercise, is strictly prohibited. Therefore, not only can you hit the desire, in principle, take care of yourself, but in addition to win the health problems. The best complex of exercises for girls modern:

• Conformation. For the marking of the national liberation of unneeded pounds of these exercises are tailored to perfection. These include aerobics in the complex dance of movements that, in consequence, allow you to get rid of excess weight. Is appropriate training only energetic women who are set for a quick result and ready to be in the work force.
• Most important classes of pilates. This complex is considered the most secure. It is suitable for all, as it involves the training in a slow, slow pace. Each movement is stretched to a maximum of maturity of the muscles. The action of pilates aimed at working with the press, of the pelvis, in the back. Most of these exercises will suit a young family and pregnant women to the girls.
• The Fitball. Original technique with the use of great goals. Through the fun and mischief you can rule out a great number of kilos, strengthening muscles of the whole body.
• The belly dance. A fan of oriental motifs and you want to lose weight? This complex, ideal for the better. Attending to the more important classes of dance, you soon will return to your body all the elegance and harmony. The load in this case focuses on the scope of the press, so beautiful waist guaranteed.

You can choose how these specific complexes and of classical training to be performed at home or in the hot tub under the supervision of a coach. The right decision, and seriously not only help you to make your slender figure, but also improve the state of health, mood, develop the stress and the shutter speed.

Exercises to lose weight at home

The work about the figure of the house — excellent, a professional alternative to training with the specialist. There's an incredible amount of complex exercises that help to achieve the best results. To begin with, you must follow some simple rules:

• The work on the process of transformation begins with the organization of the discipline, the clear objective approach and good humour.
• Compose the schedule of the most important lessons a week should be performed at least 3-4 of training.
• Only strictly certain hours. The best way to do that from 11 to 13 hours until lunch and in the afternoon from 17 to 19 hours.
• The training carried out on an empty stomach. Eating should be 2 hours before the training session of the house.
• Really are effective only the most important classes regular spot. The more often and more stable, better and more brilliant result.
• You must really want to lose weight, setting yourself. Sports "by force" does not lead to desired effect.
• In the process of execution of the exercises in when to "rest", it is not recommended. All the complexes do without problems, without stopping. Animals of 30 seconds on the rest, but nothing more.
• Each exercise we keep the maximum correctly, according to instructions that will enhance the result of several at the same time.

Correct warming

Prior to the execution of the full range of exercises in different muscle groups, it is necessary to "warm up", prepare your body for the home training session. To neglect training is not worthwhile, otherwise, then you can get a variety of injuries. Example of a set of activities is performed in the following way (starting from the beginning):

• We are preparing for compliance, we are directly, feet shoulder-width apart, hands are to be found here in the belt. Do gentle turns of the head in different directions.
• The movement of the shoulders up and down, as well as in a circle.
• Pulling the hands forward and began to alternately throwing each of them, as far as possible to find a player.
• Hand-in-hand to ensure a "castle" and that we keep in the level of the rib cage. Move the body in one and in other party. We are fair, lower torso remains stationary.
• A hand put it on the waist, the second wake up. Do inclines, pulling the reasons for the observation of the leg, along with the trunk. Then, changing the hand and we begin again.
• We tilted the top of the trunk, pulling up the floor. Set in "collected" in the course of a few seconds.
• We return exactly. We fully support a single stop, and the second, which we keep in the toe box. Rotate the socks in a circle. Then change your leg and repeat again.
• We return directly, in a deep inspiration by pulling the hands over the head, and we became tip-toeing. We assume the exhale.

Crushing his body, that is sufficient to initiate the main complex of the exercises you want to muscle groups.

Exercise for slimming the legs

The feet are problem areas for many women and even men. Here are some exercises that will help you to get rid of the fat and tighten the muscles:

• Sways from side to side. The Rest of the back to the wall, and we became tip-toeing. We climbed first to the left, and then the right leg and started to her "powers" in hand, stopping in the raised position a couple of seconds. In a similar way you exercise, "mahi is a player".
• Lifts legs up, with emphasis. We will, leaning against the knees and elbows, with eyes on the ground. The left leg of the short -, Romanian-toe and try to lift, as you can very above the surface. Stop, set so that in a couple of seconds and return to the initial position. By analogy, we repeat, and to the right leg.
• Elevation of the pelvis. Sit on the edge of the useful, the rest the hands on the back of the seat and we started down. We therefore, for the blades were on the surface, and ent of the trunk was in limbo. The angle of knee flexion should be 90 degrees. We try to get down to the maximum low. Then we climb gently, back to its original position.
• Squats, with emphasis on the wall. Rest back to the surface, legs put you within walking distance of each other. Slowly we are achieving the parallel with the ground. Squat, constantly touching the wall.
• Elevations of the trunk with the wiring of the feet. We accept that the horizontal position in the tub mat, legs straighten and ubiraem to the wall. Of the hand by pulling over the head. We exhale and raise the body, trying not to touch the walls. The legs when reared in opposite directions.
• The inclination of the body to find a player with the knee. We are in the knees, arms pulling forward, the back, keeping the maximum just. Singing from the top of the trunk to find a player, not caving in in the lumbar area.

Exercises for the press

Decided to transform your body, any girl or a man you must pay attention in the abdomen. The working out of the press in this case, it is very important to:

• Side of torque. We go to the back, the hands put behind the head, legs, flexible knees and ubiraem of the feet on the ground. Raise body, moving in different directions. We try to elbow maximum reach to the knee, to find the opposite.
• Normal of the curve. It performs a similar movement to the side, it is not necessary to make the turns. "Curl" strictly forward.
• Of planck. We are going to a hot tub pad. Ladoshkami and socks ubiraemXia in the soil and place, keeping the trunk gently, without any kind of push-ups. We stay in that position for 30 seconds to 2 minutes, depending on the formation. If difficult to pass directly into the bar, you can make a simplified version, for example, with emphasis on the elbows or the migration of weight on the knees.
• Plank side. We take the side of the lying down position. ElevarXia with an approach fully direct hand. The feet stand together, we lift the hip. We maintain the position adopted for the maximum time possible.
• "Fins". We accept that in the horizontal position. The feet are to be found here exactly, arms extended along the trunk. Ask separately of each of the legs, at the same time, easy to lift the chassis. It is important not to curve the back in the lumbar area and not make sudden movements.
• An act of balance. We started the exercise, sitting on the buttocks. We set up the leg extension above the surface of the hand pulling from the front. Set in the position for 20 seconds, do not rush and try to breathe gently.
• "Climber". We become the benchmark in direct hand. We continue to posture, the belly is retracted, the eyes lost in the void directly. We exhale and pull the right leg towards the chest. With the inspiration we go back to the initial position.

Exercises for the chest and hands

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

• Bench Press the wall. The hands rely on the wall, we put a little bit wider than the shoulders, the legs are straight, very close to each other. The mass of a body move in boots and started to do "push-ups". Back/neck should remain straight and fixed. They only work hand-in-hand.
• Raise the arms with the weight. We accept that the lying down position, we go to the back. We take small dumbbells. Get up/put alternatively the hands. Following the rhythm of the breath.
• The press of the foot in French. Take a standing position. In the hand take a dumbbell and with a upload, we start to have behind the head.
• The opening of the hands of foot. We return to the attack position on any foot. The elbow was based on the knee, and second-hand, take a dumbbell, get up, and then get wet and we are behind the knee. To raise the inventory of the scapula maximum putting the one with the other.
• Bench Press. We go to the back, the legs bend at the knees, and the feet are well shook to the surface. Up pelvic part, of the hand flexible at an angle of 90 degrees in the place of the biceps of the soil. Exhaling, pull the dumbbell upward. Sucked, dip the inventory to the starting position.
• The climb bent at the elbows hands, standing. The feet were ordered a short distance of each other, the eyes fixed straight ahead. Hand-in-hand with dumbbell flexible and lower the level of the rib cage. Gently, without haste we raise up to the maximum. Also slowly falls.
• The stretch of the triceps. Hand in hand we are behind your back and crossed in a "castle". The right stretch of down, to the left of the top. Stretch in the outcome of the situation to the maximum and we look at her for five seconds. We change position and repeat again.

Cardiovascular activity for the home

Cardio is an essential element of any process of weight reduction. This is one of the most effective ways to "burn" the excess fat, the exercise, in which it is necessary to make special emphasis. The most effective cardiovascular training:

• Walks to lose weight. At first glance it may seem that it is very simple, and only will give you the desired effect. In reality, walking is the best way to quickly burn fat in the abdomen and the thighs. If you maintain a proper diet and regularly and to make excursions to take a step, your weight fast it will move from its place. This exercise, despite the simplicity, it helps to either "speed up" the exchange of substances.
• Run. Is the cardio exercise has a positive influence on the functioning of the cardiovascular system, efficiently burns the stored fat in the hard to reach places. Many do not like running, and in vain. It is this type of training a significant breakthrough on the road to fine and elegant, patanatomy body.
• The sport of cycling. If you don't like running, try training with the use of the bicycle. It is not only the success of the national liberation of the extra pounds, but also a great pleasure in the process.
• Swimming. This type of cardiovascular training helps lose weight, regain elasticity of the muscles and heal the wounds of your body. For the achievement of quick results, it is necessary to swim as fast as possible. Sufficient to begin the 1-2 most important lessons a week.

The advantages of the execution of the exercises

When it is necessary to get rid of the extra pounds, a balanced diet for is not enough. Well-drafted a series of exercises that allows in the shortest possible time to achieve the desired result: take the weight and lift the body. The main advantages of the training:

• The more muscle mass is, the faster the change of the substances. The muscle is one of the main factors correct, the proper functioning of the metabolism of each person. They are the ones that spend a significant percentage of dietary energy supply, especially in comparison with the fat. 1 kilo of muscle fibers consume every day 15 of calories and the same amount of total fat of 5. The huge difference.
• The long preservation / the. Compliance with the minimum exercises, lose weight works long-term. Even if the time stop to train the muscles for a long time will work by inertia, the consumption of a large amount of calories daily, keeping the body in the weight.
• A state of mind. The sport is not only a serious load of work physical, but also a great attitude on the day. Doing a bit of exercise, you will soon notice how the body is filled with energy, vitality and your amazing spirit.
• Great cosmetic effect. With exercise, the skin acquires a tone more firm will, smooth. It is worth noting that slowly disappears the "alms from the rind of the rind of the orange" with problem areas.

To "build" a beautiful body, you must be morally and physically prepared for the complex, long-term. But the result is exactly the rejoice, and the figure quickly acquire pleasant curves.