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Effective training for weight loss

To lose weight and maintain the body in good shape, you can not do without a healthy diet and a complex of training.Physical exercises effectively burn calories and increase muscle mass.

Sports girl stands in the bar

How is the process of burning fat?

In the body there are two main sources of energy - glycogen and fat.Glycogen is a more powerful source and it is easier to turn it into energy than fat.That is why the body tries to burn it first, and only then does the turn come to fat.

Therefore, the training should be at least half an hour, because otherwise, especially with improper nutrition, during training you will not reach the burning of fats.

Physical load with a high oxygen consumption means any aerobic load - that is, running, swimming, a bicycle, etc.These types of loads best contribute to fat burning.Therefore, strength training, especially in the stuffy hall, will not help you lose weight.Yes, such a training will train muscles.But they are visible anyway due to a layer of subcutaneous fat.

Aerobic and strength training must be combined, since only running or a bicycle will also not give the desired result, because the body can adapt to a monotonous load.And sooner or later ordinary running will simply stop working on fat burning.And here is just the alternation of the load and will give the desired effect.Plus, the more muscles in your body, the faster fats are burned, so strength training is necessary with proper weight loss.

Fat is a source of energy, not a local tumor.Therefore, exposure to a specific area, for example, on the stomach or sides, you will not be able to burn it in this place.The maximum that you will succeed is to move fat below or above the area you will affect due to skin elasticity.

Fitness dumbbells in the hands of a fit girl

Therefore, the pressing of the press does not burn fat in the abdomen - it burns fat about evenly from the whole body.

Each person has genetic features.Therefore, in some, fat is best left from the hips, while others from the abdomen.This can happen even with the same training process and a power system - this is just a genetic feature.

What type of exercise to choose for weight loss?

The following training are considered the most effective in weight loss:

  • Cardio.It is a long -term physical activity with low intensity that increases the heart rhythm.Such training includes: a clockwork on a treadmill, walking on an elliptical simulator for twenty minutes.
  • Interval. Performed with a change in both intensity and speed.This is a run, walking on an ellipsoid, cycling.First, high -speed run for half a minute, and then with a coward - one and a half minutes.Changing speed, they are engaged for about 20-30 minutes.
  • Power. Such training involves either with burden or with your own weight.They are cyclical.

Success in losing weight is due not only to regular training, but also by a revision of the diet.

Proper nutrition by 80-90 percent determines the result.You can devote up to 10 hours a week grueling training, but reduce the effect achieved during this time to zero at the remaining 168 hours.Those who want to lose weight should adhere to a hard diet.It is necessary to completely abandon carbonated drinks and fast food.Only healthy and natural foods should be present in the diet, that is, fruits with vegetables, low -fat (lean) meat.

20 effective exercises at home

A list of best exercises for beginners at home, along with information on how to perform them correctly.Read and combine them by making an individual class program with which it will be more convenient for you to start your first home classes.

Exercise for burning fat on the stomach

The abdominal muscles are located in front and on the sides, so the exercises need to be selected so that they work out all the muscles in proportion to.In addition, it must be remembered that the press is muscles, our goal is not to pump muscles, but to remove fat deposits from the abdomen and sides.

Planck

The initial position of the exercise is to bend your hands in the elbows, the position of the body is the emphasis, lying on the elbows.It is necessary to rely on the forearms and the toes of the legs.The elbows are placed strictly under the shoulders, the hips and stomach are tense during the entire lesson.The bar is performed when you exhale and is held, while there is enough strength (start with 10 seconds).

  • The feet together - this will increase the load on the muscle complex of the abdomen.
  • The legs are held straight, in severe tension.
  • The buttocks are tense all the time.
  • The lumbar department when performing the bar should be flat.You can not round and bend your back.
  • The stomach is drawn to the ribs, but the breath does not need to be held.
  • The elbows are placed exactly under the shoulders, which will allow you to unload the shoulder belt.

Twisting

Nothing burns fat on the stomach faster than twisting.

  1. Lie exactly onto the rug, bend your knees, feet on the floor.Or you can raise your legs at an angle of 90 degrees.
  2. Raise your hands and put them behind your head, or cross them on your chest.
  3. Inhale deeply, and raising the upper part of the body - exhale.
  4. Inhale again when you sink, exhale, rising.
  5. Do 10 times if you are a beginner.
  6. Repeat 2-3 sets.

Running

One of the easiest ways to get rid of extra pounds.Running helps to accelerate metabolism, eliminates the consequences of stress, therefore it is very effective in losing weight and burning excess fat.

For more effective fat burning, slow run for long distances is suitable.Compliance with the correct running technique will help you avoid overload and injuries:

  1. We look in front of us, keep your head straight.
  2. The shoulders are set back and down.
  3. The press is a little tense, ensuring the stabilization of hips.
  4. The elbows are bent at an angle of 90 degrees.
  5. The foot lands smoothly: first on the heel, then gently rolls onto the toe.

Raising the legs

Dynamic exercise for the lower part of the rectus abdominal muscle.It must be performed in a multi -bond style: the amount of legs raises in one approach should be at least 20.

Technique:

  1. Lie back down on a sports rug.
  2. Place your hands along the body.
  3. Remove the ankles together, straighten your legs and lift it above the floor by 15 cm.
  4. With a quick movement, raising the legs up (a right angle should form between the hips and the upper part of the body).
  5. Return your legs to its original position.
  6. Repeat the movement several times.
  7. Perform 3 series with a minimum possible rest between approaches (rest for no more than 30 seconds)

Mill

Torture body weight to the left leg, bend the right and with the help of the press bring the knee to the stomach.

  1. Make a small tilt forward, pull your left hand up, and the right down.
  2. Pull your stomach.
  3. For 20 seconds, replace your hands, bending in the body - take your right hand upAs far as you can do, being on one leg.The task is not to fall from an unstable position.The "mill" can be performed with slow movements.
  4. Repeat with the second leg.

Berry and hips exercises

Lunches forward

Great exercise for strengthening muscle groups of buttocks and hips.Become evenly.Put your legs slightly.We take a step forward, bend the leg at a right angle and slowly sit down on it.We completely straighten the leg located behind the leg and approach the floor, leaning on the toe.Hold the back evenly, the shoulders are straightened.We climb with an emphasis on the foot of the legs exhibited forward.We perform the exercise about ten times two to three approaches.

Burely bridge

The exercise is in isolation works out the gluteal muscles and visually lifts the “fifth point”.

  1. We lie down freely, hands along the body, legs shoulder -width apart.
  2. We bend the knees at a right angle and tear off the buttocks from the floor, leaning on the feet.In this case, a half -time is formed.
  3. Under the feet you can put elevation to increase the load on the gluteal muscles.
  4. We delay in this position for a few seconds.
  5. We go down to the floor.

The abduction of the legs back

Technique:

The fact that you put all your weight on your hands and knees means that your buttocks must do all the work to raise your legs.This is an insulation exercise that will be very effectively aimed at your ass!

Exercises for the sides

Lifting the legs lying on the side

  1. To perform the first exercise for the sides, lie on the floor.
  2. Turn on the right side and lift the body, bending your right elbow and fixing your palms on the floor.
  3. Tighten the press and exhale the straight legs from the floor.
  4. Slightly linger in this position.On inspiration, lower them down and relax.Do not fill up the body, keep it evenly.
  5. Complete one approach of 30 repetitions.
  6. After that, turn on the left side and repeat the movement.

Distribution of the hips standing

One of the most effective exercises to remove the sides is the abduction of the legs.

  1. Stand sideways to the wall and lean about it with one hand.
  2. Bend the second at the elbow and place on the waist.
  3. On the exhale, take your foot up, and on inspiration, return to the starting position.
  4. Repeat 30 times and change your leg.

Foot exercises

Squat "Plie"

He studies the muscles of the legs well with an accent to the inner surface of the thigh.This area needs good load, as it happens usually little involved in everyday life.In this part of the thigh, subcutaneous-fat fiber is usually developed, which can be difficult to cope with.

  1. We perform squats with a straight back.Hands extended parallel to the floor.The legs are wider than the shoulders, socks are slightly deployed outward.
  2. We do not completely do the squat - while the knees do not go beyond the socks.The pace is slow, the breath is free.
  3. We start with ten repetitions.For an advanced level, we perform twenty exercises, with two - three repetitions.
  4. Between approaches, rest for thirty seconds.

Exercise "Chairman"

A common exercise that gives a good load on all muscles.It burns calories perfectly.

  1. Standing with your back to the wall, we retreat from it by half a step and begin to slowly sink, as if sitting on a chair.
  2. In the hip and knee joints, we repeat the bend of the stool structure.
  3. Keep the pose for thirty seconds.
  4. We rise and relieve the tension from the muscles, shaking finely with feet and brushes.
  5. We make three approaches.

Hand exercises

Pushing off the knees

Involved - deltes, triceps and large chest muscles.Pushing from the knees is a lightweight version of pushing from the floor.It is recommended to be performed to strengthen muscles with the subsequent transition to push -ups from the floor.You need to try in every lesson, straightening your legs, pushing your knees a little further.The location of the hands when performing push -ups can be ordinary and narrow.

  1. We rest on the knees and hands placed shoulder -width apart, to the floor;
  2. We raise the feet and cross;
  3. Push -ups, straightening your hands at the elbows;
  4. The movements are smooth and leisurely.This pace contributes to good muscle development.

With a narrow setting of hands

Applying a narrow setting of hands, you can increase the load on triceps.We perform the exercise in the same way as in the first version, but we put our hands a little already than the shoulders.You can also perform push -ups from the wall or bench.For beginners - from five to ten push -ups.

Fighting hands with dumbbells

Biceps exercise.You can use several options for performing the exercise.When using small weights and a large number of approaches, it perfectly removes fat from hand and shoulders.

With simultaneous bending

  1. Standing, as well as sitting, leaning on the back.This makes it possible to better load the muscles, since the power of inertia when lifting dumbbells will not work;
  2. We take dumbbells and begin to bend our hands in the elbows, moving the shell to the shoulders.

In alternating version, you can use a large weight, since the muscles of one hand can rest.

Exercises for the waist

Bike

  1. Lie on the floor.
  2. The fingers of the back of the head (do not clutch your fingers), the elbows are directed forward.The legs are extended.
  3. At the same time, bend your right knee to your chest and stretch to it with your left elbow, straining the oblique muscles of the abdomen.
  4. Change the sides right away: bend your left leg and stretch your right elbow.
  5. Repeat 40 times (20 each in each direction).3-4 approaches with an interval of 30 seconds.

V-scrolling.

  1. Lie on the floor, stretch your arms behind your head, your legs are extended.
  2. At the same time, raise straight legs from the floor up and stretch with your straight arms to your fingers, raising your back from the floor.The body seems to form the letter v.
  3. A little “round” the lower back while moving up and down.
  4. Repeat 20 times.3-4 approaches with an interval of 30 seconds.

Exercises for the chest

Squeezing the palms

Exercise helps to strengthen the muscles of the bust.We focus on muscle contraction.

  1. Slowly squeeze the palms of the hands located in front of the chest.The fingers are directed strictly upward.
  2. At maximum effort we linger for a few seconds and gradually unclench our palms.You can visually determine the benefits of the exercise performed - at the maximum of the compression of the palms, the bust rises slightly.
  3. We repeat seven times.

Bourpie

Burpa is an exercise that can replace the entire training, as it is a minimum gymnastic complex.Contributes to the burning of calories - number one movement for those who want to lose extra pounds.It can be included both in the complex for the muscles of the chest, and perform it independently.This movement works out all muscle groups, so it is compared with a mini -simulator.It especially contributes to the weight loss of the buttocks, chest and abdomen.

  1. We perform a deep squat, we rest on the floor with our palms.
  2. We lie down and push up from the floor.
  3. We return to the squat, jump up, raising his hands high, and squat again.

These elements make up a single exercise, which must be repeated in twenty seconds, then you can take a break for several scores and repeat several more times.The number of repetitions depends on physical training and age.

Breathing exercises for weight loss

Bodyflex

Respiratory gymnastics for losing weight Bodyflex was developed by Grire Chauders.Exercises for proper breathing are combined with moderate physical exertion.All tasks are performed at a moderate pace.Significantly narrow the waist, get rid of sagging sides and tighten the buttocks will help the next body Bodyflex:

  1. Lion.Stand evenly, spread your legs along the shoulder level.Hands turn into the hips.Make a deep noisy breath, gaining most of the air through the stomach.Hold the oxygen for 2-3 seconds, then free the lungs, drawing the press.At the time of exhalation, squeeze your tongue tightly with your lips.
  2. Side stretch.The starting position is similar to the "lion".Without tearing the right leg from the floor, on inspiration smoothly transfer the weight of the body to the left knee, resting on it with the elbow.Pull your right hand up, take the left to the side.Fix the pose at exactly as much time as you can spend without another breath.Exhaling, return to the start.Make 4 repetitions for each leg.
  3. Press.Take the position - lying on your back.Bend your knees, pressing the soles of the legs to the rug.Raise your hands up.Inhaling the air, raise your shoulders up, stretching your arms to the ceiling.Relax on the exhale.Make 3-4 repetitions.

Vacuum

It is both a physical and breathing exercise.Despite the apparent simplicity, it differs in a complex technique of execution, but with perseverance and patience, everyone can master it.In terms of effectiveness, it is not inferior to the bar and twisting.It is equally suitable for men and women.Everyone who dreams of a slender figure should include it in their training plan.

  1. Deep and slow breath through the nose.
  2. Hold your breath for a couple of seconds.Feel the tension of the abdominal muscles.
  3. A strong, energetic, but the same deep exhalation through the mouth, to completely devastate the lungs from the air.

Useful tips and rules for performing exercises

  • Any classes require Warm up.This will allow preparing muscles, ligaments and joints, warming them up, which minimizes the likelihood of injuries.
  • Training should be intense, but still in a rather gentle mode.
  • The minimum breaks between approaches are 30 seconds. But not to abandon the breaks, this will only lead to a quick overwork (physical, moral), which will entail stagnation in training or in general their complete termination.
  • Between exercises you need to drink water, but a little -One or two sips will be enough.Water will accelerate metabolism, and therefore burning fat too.
  • Correct implementation technique - The key to success.If you do not comply with this rule, the exercises will not bring benefits, but can also be harmful - lead to injury.
  • They will not give the results of the exercise, if you eat anything at the same time, without any system and in unreasonable quantities.Adjust the menu and diet It is necessary, bringing it closer to the option recommended by nutritions.
  • The training should be an hour after eating.Having completed classes, it is not worth it to eat the next 2 hours, becauseThe fat burning process is still in the body.Violation of this rule will not allow you to quickly lose weight.
  • If Add more dancing, running or swimming to training, this will help to significantly speed up the process of weight loss.

Conclusions

Combining these 20 exercises for losing weight and adhering to the tips for their implementation, you will quickly get rid of extra pounds, restore a beautiful figure and correct your health.