Today the problem of additional weight is more relevant than ever. At any age, both men and women can cope with him. Obesity most often causes a sedentary lifestyle, malnutrition and chronic diseases.
To combat additional weight, various methods can be used, but any of them will not have a proper impact without regular performance of weight loss practice. Consider the characteristics of physical activity to reduce weight, training plans and more detail their implementation.Rules to exercise
For women actually practice for weight loss for benefits, it is worth remembering the following recommendations for their implementation:Any training should always start with a warm -up. First, do complex physiological exercises, least inappropriate, because they will cause rapid tiredness.Between the performance of exercise for weight loss, you can drink water, but in very small amounts. This will accelerate the process of metabolism. The first training should be conducted with minimum load, especially if someone is playing before before. It is also important not to overdo it. 3-4 training will be quite sufficient per week. So fat mass can be divided enough, but at the same time the body will be cured.It is better not to eliminate it before the upcoming training. This vitamin will be optimal to take smoothie, but nothing more than this. Otherwise, a person will feel heaviness that will not make his training productive.The minimum break between weight loss exercise (30 seconds will be quite sufficient).Supplementary training with dance, running or swimming. This will speed up achieving weight loss results.It is appropriate to conduct the first training under the supervision of the coach. This will help avoid injury, and it will show how to exercise properly. In addition, some people cannot force themselves to play the game, so the coach will be an excellent motivator for them. Do not continue to practice domestic practice for weight loss when pain appears. It is better to take a short break, and then continue training.Change the sets of practice every month. This will avoid using the body for a single load, which will accelerate the weight loss process.Alternative exercises that are aimed at training various body muscles. For example, on Monday, train the abdominal muscles, pump hips on Wednesday, and focus on the back on Saturday.It is best to end training with cardio practice.Train with full force. At first glance, it may take tright, but as the practice shows, more than 50 % of people stop trying to try in advance in the third training session, not seeing immediate results. In this case, it is worth set to set the right goals and follow it despite laziness, pain and fatigue. Only regular training will be really effective.If possible, it is better to train in fresh air.Select the set of practice based on specific goals that a person sets himself. This may be the desire to strengthen the press, get rid of the sides on the stomach, eliminate cellulite, etc. Each exercise is aimed at burning fat in a separate area of the body.This is worth knowing! Before training starts, you need to record your initial parameters - weight, stomach volume, chest, hips. With each subsequent week of training, changes can be recorded. This will make it possible to understand whether a person moves in the right direction, and whether he needs to modify the program of physical activity.
Best weight loss exercise
The best results show the following exercises:Little lifting lift. Early position - standing equally, the leg shoulders - disconnection different. Raise the foot in the knee and take the attacks, move the load from one leg to the other. At the same time, a dumbbell itself is advised to weigh 4-5 kg in itself. This will improve the result.Push up. It is necessary to focus directly on weapons and legs. Do not bend the lower back, stress the stomach. Gently do push -up, bend as much as possible on the floor. Repeat 10 times. In the first training, it can be difficult for a person to do two full push -ups, so you should be ready for difficulties.Burning the body. Lie on your back, bend your feet. Take your arms to the sides. Gently draw the knees into the right and left stoppers, pulling the muscles of the sides. Repeat 25 times.Horizontal bar. Drawing at least 5 times in an approach. This will be difficult for people with advanced obesity of obesity due to a large load on the joints of the hands.Planck with lifting the feet. Turn towards the stomach. Pay attention to hands and feet. Gently raise your feet up. Repeat each 15 times.Jumping into place. Perform with closed legs. Exercise can be complemented with squats.Equal traffic. Ideal for quick weight loss, as it allows you to burn up to 140 calories in only 10 minutes of intensive training.Jumping on a rope. Exercise not only allows the muscles of the feet, but also excellent cardio.Kadam aerobica. Such workouts strengthen the back, leg muscles and press. For their implementation, you need to prepare a small platform. You should be on it with one leg, and the other should lift as much as possible, bending to the knee. For such training, dance music is great. Rowing simulator. He involves the muscle work of the hands, back, chest and press.Lying on the side, lift the leg up. After ten recurrence, repeat the same thing on the other side.Be absolutely, bend your hands on your chest. Make deep squat.Standing, bent back and back. In this and other exercises, it is important to follow your breathing.fact! It is best to practice weight loss for women in a fitness room. There is always a living competition, so the rival spirit will completely inspire, as a result, it will improve productivity in training.Auxiliary measure
To achieve the fastest and most effective results, it is recommended to complement home exercise for weight loss with the nutrition of diabetes. In this state, it is important to follow such suggestions of nutritionists:Refuse to alcohol and smoke. Getting rid of bad habits is the key to success in effective weight loss.Change harmful fat useful. Thus, it is better to quit the use of sausage, smoked meat, fatty meat and fried foods. Instead, the diet should be enriched with useful fat contained in vegetable oil, avocado, nuts.Eat low -power sour products. This cottage can be cheese, sour cream, white cheese.Refuse to use fresh pastries, sweets, cakes. Instead of bread, it is better to use diet crackers. Complete the diet in such a way that it contains 70 % vegetables and fruits, 20 % protein and 10 % healthy fats.Review your food habits. Instead of normal fast food, snacks are replaced with the best useful nuts or home digart.Give preference to grain cultures (one type of grain, porridge, rice). It is better to cook porridge on water without adding oil. For pasta and potato, they can be consumed, but in limited conflicts.The menu prevails for making useful food. It can be various vegetable soup, cottage cheese caisrol, salads with greens, etc.Give preference to boiled or ripe food. The food prepared in this way is considered a diet and a low -high -chory than fried dishes.Avoid dinner. The last meal per day should not be seven to seven in the evening.Eat frequently, but in small portions. It will remain complete, and at the same time saturate your body with useful trace elements.How to remove fat from the stomach
One of the best ways for weight loss is the use of a circle. It helps in using back, hips, buttocks, abdominal muscles. In addition, training with a circle not only reduces calories, but also improves blood circulation in the pelvis.
If you have never trained with a circle, you should not open this business for a long time. To achieve maximum results, it is best to use a weighted circle with an uneven surface. In addition to the additional load, it will massage the sides.
It is advisable to bend the circle for five minutes without a brake. Gradually, you can extend the duration of such training by twenty minutes.
During classes, it is important to monitor breathing. It should be sharp and even. Otherwise, breathable breathing will cause rapid fatigue and dizziness.
Attention! Exercise for weight loss for women can complement with almost any sport. It can run, cycling, any aerobics. Yoga is also very effective. This not only improves flexibility, but also normalizes a person's psychological position.
In addition, the following exercises are no less effective for weight loss:Be absolutely, keep your feet separate from the shoulder and bend slightly into your knees. Hands also bend. Make the trunk of the body, stress the muscles as much as possible. Repeat 15 times.Make all the fours, hand over your palms to the floor. Drain to the stomach, stressing the press. Fold your back, and then move forward, pulling the abdominal muscles.As deep as possible, and stop your breath for 10 seconds. At this time, the muscles of the press are as much as possible. Repeat 5 times.Lying on the floor, bend your feet. Take your hands behind your head. While downloading the press, raise the body up. Follow the breath. Increase on motivation, sink when exhaling. Repeat ten times in three approaches.Stand in the bar on the elbow and stress the abdominal muscles. Raise the pelvis up to the stop, then slowly down.Best set of exercise
Home weight loss exercises work best with an integrated approach to their implementation. At the same time, it is best to do at least 6-8 different types of exercises in a training session.
The simplest system, but at the same time includes effective practice for quick generalization of weight:Lie on your back, put your hands under the hips. Gently emphasize your hands, even lift the feet up. Fix yourself in this situation for a few seconds. Walking in place for 2-3 minutes. At the same time, it is important to lift the knees as high as possible.Lie on the floor, bend your feet in your knees. Depending on your hands, slowly lift the pelvis. 20 timesLying on the back, stress the press. Raise your legs in a similar position and demonstrate your swings on the principle of "scissors". Repeat 25-30 times.In the same position, bend the legs in the knees, and the hands are on the elbow. Perform the knee by pulling to the elbow.Advice! It is best to do such exercises in the morning. This is due to rapid metabolism and big charge of energy in the first half of the day. This is why morning training is always more effective than evening.
Ban on active training
In most cases, home exercises for weight loss contribute to a person's overall well improvement and strengthening their health. Despite this, it is worth knowing about the following conditions in which it is not appropriate to provide additional load on the body:Recent period after surgery. In this state, the body can be very weak, so training will only eliminate one person, so that it is already tired. In addition, playing the game immediately after operation can be short -sighted due to the risk of the deviation of the seam, edema formation and the presence of strong pain.Menstrual period. At the same time, it is not recommended to practice weight loss for women due to the risk of increasing bleeding and cramps. It is worth noting that sometimes this process becomes so painful that apart from lying, a woman will not be able to do anything. There is no question of any training.Duration of regeneration of severe chronic diseases. Exercising for weight loss of sides or other parts of the body with high blood pressure crisis is particularly dangerous, actively diabetes, flow of bronchial asthma. Damage to musculoskeletal system. It can be a fracture, injury or severe degenerative joint disease (arthrosis, arthritis, etc. ). In an acute inflammatory process and pain, you should not practice for weight loss. It is necessary to wait for the state to normalize, and train it only after returning to the previous physical activity.Risk of pregnancy or miscarriage in late stages. At the same time, it can be extremely dangerous for women to practice weight loss. Accurate information about such restrictions can only be a doctor in each case.The presence of lesions on the skin (friction, allergies in the form of a rash, etc. ).Severe emotional disorder, neurosis. It is better to deny active training, but the methods of yoga and other rest can be very useful.Period of acute viral, respiratory or infectious diseases. By the moment of complete recovery, it is better to change physical activity with light charging. Otherwise, exercise for weight loss can only spoil a person's condition (due to nausea, fever, weakness, sweat and other unpleasant symptoms). In the event that a person is not sure whether he has contraceptive to practice to lose weight, before starting training, he must definitely consult a physician.Home exercise for weight loss is considered one of the best ways to lose weight without the risk of side effects properly. Despite this, so that independent training gives really positive results, they should be done regularly for at least two months. This is the only way to notice the figure and general well significant improvements.
