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Effective training for weight loss

To lose weight and keep your body in good shape, you cannot be without a healthy diet and a training complex.Exercise effectively burns calories and increase muscle mass.

Sports Girl is at the bar

How is the fat burning process?

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's why the body tries to burn it first, and only then the turn comes to fat.

Therefore, training should be at least half an hour, because otherwise, especially with inadequate nutrition, during training, you will not reach fat burning.

Physical load with high oxygen consumption means any aerobic load - that is, working, swimming, 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, this training will train muscles.But they are visible anyway due to a layer of subcutaneous fat.

Aerobic and strength training should be combined, as only the race or a bicycle will not provide the desired result, because the body can adapt to a monotonous load.And sooner or later, the common race will simply stop working on fat burning.And here is only the alternation of the load and will give the desired effect.Also, the more muscles in your body, the faster fats are burned;Therefore, 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, in the stomach or on the sides, you will not be able to burn it in this place.The most you will succeed is to move the fat below or above the area you will affect due to the elasticity of the skin.

Fitness dumbbells in the hands of a girl in shape

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

Each person has genetic characteristics.Therefore, in some, the fat is better left from the hips, while others in the abdomen.This can happen even with the same training process and an energy system - this is just a genetic resource.

What kind of exercise to choose for weight loss?

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

  • Cardio.It is a long -term physical activity with low intensity that increases the heart rate.This training includes: a clock on a treadmill, walking in an elliptical simulator for twenty minutes.
  • Interval. Performed with a change in intensity and speed.This is a race, walking in an ellipsoid, cycling.First, the high speed runs by half a minute and then with a coward - one and a half minutes.Speed change, they are involved for about 20 to 30 minutes.
  • Power. This training involves loading or with its own weight.They are cyclic.

Success in weight loss is due not only to regular training, but also for a dietary review.

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

20 Effective Exercises at home

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

Exercise to burn fat in the stomach

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

Planck

The starting position of the exercise is to fold the hands on the elbows, the body position is the emphasis, lying on the elbows.It is necessary to trust the forearms and fingers of the legs of the legs.The elbows are placed strictly under the shoulders, the hips and the stomach are tense throughout the lesson.The bar is performed when you exhale and are maintained as long as there is enough strength (start with 10 seconds).

  • The feet together - this will increase the load in the abdomen muscle complex.
  • The legs are kept straight, in severe tension.
  • The buttocks are tense all the time.
  • The lumbar department when performing the bar must be flat.You can't round and fold your back.
  • The stomach is attracted to the ribs, but breathing need not be maintained.
  • The elbows are placed exactly under the shoulders, which will allow the shoulder belt to discharge.

Root

Nothing burns fat in the stomach faster than cheering.

  1. Pour out exactly on the carpet, bend your knees, your feet on the floor.Or you can lift your legs at an angle of 90 degrees.
  2. Lift your hands and put it behind your head, or cross it in your chest.
  3. Inhale deeply and raising the upper body - Expire.
  4. Get inspired again when you sink, exhale, climb.
  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.Execution 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 from long distances is adequate.Compliance with the correct running technique will help you avoid overload and injury:

  1. We look in front of us, keep our head straight.
  2. The shoulders are retreated and descended.
  3. The press is a little tense, ensuring the stabilization of the hips.
  4. The elbows are bent at an angle of 90 degrees.
  5. The foot lands softly: first in the heel, then kindly rolls on the foot.

Raising your legs

Dynamic exercise for the lower part of the rectum abdominal muscle.It should be performed in a multifunctional style: the amount of legs increases in an approach should be at least 20.

Technique:

  1. Lie a sports carpet.
  2. Put your hands along the body.
  3. Remove your ankles together, straighten your legs and lift up above the floor at 15 cm.
  4. With a quick movement, lift your legs up (a straight angle should form between the hips and the upper body).
  5. Return your legs to your 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 the body weight on the left leg, fold the right and with the help of the press bring knee to the stomach.

  1. Make a small slope forward, pull your left hand up and right down.
  2. Pull your stomach.
  3. For 20 seconds, replace the hands, bending in the body - Take your right hand upAs much as you can do, be 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.

Bag and House Exercises

Front lunch

Great exercise to strengthen muscle groups of buttocks and hips.Become evenly.Put your legs a little.We step ahead, fold the leg at a straight angle and slowly sit on it.We completely straighten our leg located behind our leg and approached the floor, resting on the foot.Hold the back evenly, the shoulders are straightened.We climbed with an emphasis on the foot of the legs displayed forward.We performed the exercise about ten times two to three approaches.

Corpulent bridge

The exercise is isolated, the gluteal muscles works and visually raises the "fifth point".

  1. We lie freely, hands along the body, the wide -lag legs.
  2. We folded our knees at a straight angle and pulled the buttocks off the floor, leaning against the feet.In this case, half a time is formed.
  3. Under the feet, you can put elevation to increase the load in the glute muscles.
  4. Delay in this position for a few seconds.
  5. We went down to the floor.

The kidnapping of the legs back

Technique:

The fact that you put your weight on your hands and knees means that your buttocks should do all the work to lift your legs.This is an isolation exercise that will be effectively directed to your ass!

Sides

Lifting your legs lying sideways

  1. To perform the first exercise for the sides, lie down on the floor.
  2. Turn on the right side and lift the body, folding the right elbow and fixing the palms on the floor.
  3. Tighten the press and exhale the straight legs from the floor.
  4. Linem lightly in this position.In inspiration, lower them and relax.Do not fill your body, keep it evenly.
  5. Conclude a 30 repetition approach.
  6. After that, turn on the left side and repeat the movement.

Distribution of the hips standing

One of the most effective exercises for removing the sides is the kidnapping of the legs.

  1. Stay sideways to the wall and lean with one hand.
  2. Fold the second at the elbow and place on the waist.
  3. In exhalation, take the foot and, in inspiration, return to the starting position.
  4. Repeat 30 times and change your leg.

Standing exercises

Plie Squat

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

  1. We perform squats with straight back.The hands stretched parallel to the floor.The legs are wider than the shoulders, the socks are slightly deployed out.
  2. We do not make the squat completely - while the knees do not go beyond the socks.The rhythm is slow, the breath is free.
  3. We started with ten repetitions.For an advanced level, we performed twenty exercises, with two - three repetitions.
  4. Among the approaches, rest for thirty seconds.

Exercise "President"

A common exercise that offers a good load on all muscles.This burns calories perfectly.

  1. Standing with our backs to the wall, we removed from him through step and began to sink slowly, as if sitting in a chair.
  2. In the hip and knee joints, we repeat the curve of the stool structure.
  3. Keep pose for thirty seconds.
  4. We increased and relieve the tension of the muscles, thinly trembling with feet and brushes.
  5. We make three approaches.

Hand Exercises

Pushing your knees

Involved - Deltes, triceps and large thoracic muscles.Pushing from the knees is a light version of push from the floor.It is recommended that it be performed to strengthen the muscles with the subsequent transition to push -ups from the floor.You need to experiment in all lessons, straightening your legs, pushing your knees a little more.The location of the hands when performing push -ups can be common and narrow.

  1. We rest on our knees and hands placed on the width of our shoulder on the floor;
  2. We raise our feet and cross;
  3. Push -ups, straightening your hands to the elbows;
  4. The movements are soft and quiet.This rhythm 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 do the exercise the same way as in the first version, but we have already put our hands a little of what shoulders.You can also run push -up wall or bench.For beginners - five to ten push -ups.

Fighting with hands with dumbbells

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

With simultaneous flexion

  1. Standing, besides sitting, leaning on the back.This makes it possible to better carry the muscles, since the power of inertia by lifting dumbbells will not work;
  2. We took dumbbells and began to fold our hands on the elbows, moving the shell to the shoulders.

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

Waist exercises

Bike

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

Scroll in V.

  1. Lie on the floor, stretch your arms behind your head, your legs are extended.
  2. At the same time, lift the straight legs from the floor and stretch your arms straight to your fingers, lifting your back from the floor.The body seems to form the letter v.
  3. A little "round" at the bottom of the back as it climbed up and down.
  4. Repeat 20 times.3-4 approaches with a 30 second interval.

Chest exercises

Squeezing your palms

Exercise helps strengthen bust muscles.We focus on muscle contraction.

  1. Squeeze the palms of your hands slowly located in front of your chest.The fingers are strictly directed up.
  2. At most effort, we take a few seconds and gradually turn off our palms.You can visually determine the benefits of exercise - maximum of palms compression of your hands, the bust increases slightly.
  3. We repeat seven times.

Bourpie

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

  1. We performed a deep squats, rested on the floor with our palms.
  2. We lie down and move off the floor.
  3. We went back to squats, jumped, raised our hands tall and crouching again.

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

Breathing exercises for weight loss

Bodyflex

Respiratory gymnastics for body weight loss was developed by Girri chauders.Exercises for adequate breathing are combined with moderate physical exertion.All tasks are performed at a moderate pace.Significantly restrict the waist, get rid of the flabby sides and tightening the buttocks will help the next bodyflex body:

  1. Leo. Stand evenly, spread your legs along the shoulder level.The hands turn to the hips.Make a deep breath, gaining most of your air through the stomach.Hold oxygen for 2-3 seconds and then release the lungs, drawing the press.At the time of expiration, squeeze your tongue firmly with your lips.
  2. Lateral stretch.The starting position is similar to the "lion".Without tearing the right leg from the floor, in inspiration gently transfer body weight to the left knee, resting it with the elbow.Pull your right hand up, take left to the side.Correct the pose exactly the maximum you can spend without another breath.Expiring, return to the beginning.Make 4 repetitions for each leg.
  3. Press.Take the position - lying on your back.Fold your knees, pressing the soles of your legs on the rug.Raise your hands up.Inhaling the air, lift your shoulders, stretching your arms to the ceiling.Relax in expiration.Make 3-4 repetitions.

Vacuum

It is a physical and respiratory exercise.Despite the apparent simplicity, it differs in a complex execution technique, but with perseverance and patience, they can dominate it.In terms of effectiveness, it is not inferior to the bar and torsion.It is equally suitable for men and women.Everyone who dreams of a slender figure should include him in his training plan.

  1. Deep and slow breathing through the nose.
  2. Secure breathing for a few seconds.Feel the tension of the abdominal muscles.
  3. A strong strong, energetic, but the same deep expiration through the mouth, to completely devastate the lungs of the air.

Useful tips and rules for performing exercises

  • Any classes require Heating.This will allow the preparation of muscles, ligaments and joints, heating them, which minimizes the likelihood of injuries.
  • The training should be intense, but still in a very smooth way.
  • The minimum breaks between approaches are 30 seconds. But in order not to abandon the intervals, this will only lead to an over work (physical, moral), which will imply stagnation in training or generally its complete ending.
  • Among the exercises, you need to drink water, but a little -O or two sips will be enough.Water accelerates metabolism and therefore burns fat as well.
  • Correct implementation technique - The key to success.If you do not comply with this rule, the exercises will not benefit but may also be harmful - they will lead to injuries.
  • They will not give the results of the exercise if you eat something at the same time, without any system and in irrational quantities.Adjust the menu and diet It is necessary, approaching the option recommended by nutrition.
  • The training should be an hour after eating.Having completed classes, it is not worth eating the next 2 hours, because the fat burning process is still in the body.Violation of this rule will not allow you to quickly lose weight.
  • If Add more dance, running or swimming to trainingThis will help to significantly accelerate the weight loss process.

Conclusions

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