Set of exercises for weight loss whole body

Welcome, dear readers. Today we are talking about a serious problem, the importance of both women and men, or about overweight and fast way to deal with it. Fat not only spoils the figure, it affects your health, affects the internal organs, leading to premature aging, endocrine disorders and other irreversible phenomena. To bring the body in order to help a set of exercises for weight loss. It is important to understand how to properly train to achieve a quick result and tightening the entire body.

The preparatory phase

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Before embarking on the fitness center and perform daily physical exercises, it is necessary to understand the peculiarities of the process of losing weight. The secret of success lies in the harmonious combination of diet, weight control and exercise.

What would this eat to lose weight

It is important to learn to eat right, because there is no one exercise will not help you lose weight if you continue to eat high-calorie foods. The menu boys and girls, who want to lose weight and make body slim and fit, must be based on the consumption of protein. The main source of protein is lean meat, poultry (chicken and Turkey), dairy products, eggs, etc.

Combine protein necessary fiber contained in vegetables and complex carbohydrates (cereals, pasta durum). The optimal ratio of proteins, fats and carbohydrates for weight loss is 50/15/35. A prerequisite for those who want to lose weight over a period of 30 days is excluded from the diet:

  • sweets;
  • baking and bakery products;
  • soft drinks, juice and alcohol;
  • semi-finished products;
  • fast food;
  • mayonnaise.

It is important to check the cooking method. Fried food is harmful. If you need something to cook in the pan, use olive oil, but it is better to give preference to such thermal methods of food processing, such as steaming, baking, stewing, boiling. Learn to count calories. You need to consume less calories than the body consumes. Enough to standard each day is the amount of 1200-1500 kcal. It is important to eat a fractional, but in small portions. Don't let feelings of hunger, so you can increase the risk of failure.

Get rid of the extra pounds, drooping belly and sides in the short term, it is necessary to maintain the body's fluid balance. The daily amount of fluid is 2 litres. Drink clean water without gas, green tea, herbal teas. Coffee, cocoa and other caloric beverages should be abandoned.

The secrets of successful training

The newcomer, who was wont to sit at home and be in a bun, before you can learn the techniques and performing the exercises, it is necessary to delve into the details of the training. Rules to carry out training for beginners, at home or in the gym is quite simple:

  • Before any training is not necessarily to do warm-up and after hitch (stretching). It is necessary to warm up the muscles and joints, to prevent the risk of injuries and damage.
  • Weight loss and calorie burning should be to focus on the heart load. Running, swimming, Cycling, jumping rope, active fitness and aerobics – all types of cardio workouts. This load start burning fat, develop the cardiovascular and the respiratory system. Heart – and a good workout.
  • Remove the fat – not the most important. Is a flexible body, it is necessary to build muscle and pump. This requires strength training weights – dumbbells, weights, rod. Exercises should be performed 3-4 sets of 5-7 repetitions.
  • To increase the load must be gradual. Choose for yourself a comfortable rhythm of work. Start with a small load, make, learn technique, and only then complicate the exercise.
  • It is necessary to train in comfortable clothes and rhythmic music. All movements should be free, so clothes should not harm. And cheerful music to raise the spirits during class.
  • Start the day with morning exercises. It helps to recharge the body with energy for the whole day, "Wake up" the cells.
  • To properly breathe. While exercise is often a need to breathe. The work is always done on the exhale.

The tea table, which is the schedule of classes. It is not necessary to practice every day. Let the muscles rest and recovery, when the muscle tissue. The perfect solution – workout through the day. It is important that we set ourselves unattainable goals, for example lose weight in a week. Get rid of excess weight is a long process and requires great commitment. Note that the result can be at least a month of training.

Category

The training can be directed, i.e. the purpose is to fix the problem areas — waist, legs, priest, and restorative. The class is most effective if you can determine which areas must be strengthened and new. To control the results, take a photo before the start of the training, and repeat them every month. Pictures are easier to follow changes that occur in the image. We offer exercises for different muscle groups. Select the appropriate options, and create an individual training program.

For hips and buttocks

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The area of the priest is most girls the most problematic. Fats, as luck would have it, accumulate it below the belt. This is due to the female physiology. Body girls are "programmed" fat deposits in the abdominal area, thighs, and buttocks, because it creates favorable conditions for the realization of reproductive functions. Reduce the volume on the bottom effectively help:

  • Mahi. You can do the exercise standing up or lying down. Upright position you have to hold your hands for support. First, right foot taps back, then left. If you work in the horizontal plane, is lying on the side and lift the leg up. Exercise you need 20 times for each leg.
  • Attacks. Stand up straight, dumbbells in hand, take a step forward and at the same time doing sit-UPS. As soon as the thigh is parallel to the floor, back IE. Do 2-3 sets of 10 times.
  • Squats. Exercise has many variations. For starters, master the traditional technique. Become directly, the distance between the legs 40-50 cm, hands clasped in castle. Begin to squat, to prevent the pelvis back, back, maintain a straight line. A deep squat is not necessary to stop and start movement in the opposite direction when the thigh is parallel to the floor surface.

Back

Our image is largely dependent on the posture. Is full and people after 40 years, the spine is a serious burden, and the muscles are not able to maintain it under pressure. It is therefore very important to strengthen the muscles of the back. You can do this, do the following exercises:

  • How. Become straight, feet placed wider than shoulder line, hands bred to the sides. You need to bend forward, back straight, and perform Mahi hands, alternately touching their sex. The optimal amount – 20 repetitions.
  • Nearly somersaults. Lie on your back, legs pressed to stomach and take them of your hands, head tilting forward. Grouped in this position, we start to roll forward and backward. Do 2 sets of 10-15 repetitions.
  • Basket. Lie on your stomach, legs bent at the knees, his hands holding the ankle. On the inhale, lift the chest and pelvic floor, correct posture and relax. Repeat 10-15 times.
  • Snake. Lie on your stomach, legs together stretched, the emphasis on the socks. Share your hands back, connect them to the castle and raise the chest as high as possible, eyes facing the ceiling. Perform the exercise 10 times.

By following these simple movements, can significantly improve the condition of the back, to correct posture, prevent the development of osteoporosis and degenerative disc disease. Simple and convenient option for back training is training with the ball. Performing exercises on the ball can also strengthen your back muscles and other muscle groups.

Press

These exercises can be incorporated into a comprehensive training or run separately in the morning and in the evening.

  • Strap. Reviews indicate that this is one of the best static exercises, in order to improve Overall muscle tone. It is necessary to take a position push-up position, then bend your arms and lean on the forearm. The whole body is tense and present a unified line. Stand in this position for 4 times for 1 minute.
  • Twisting. Lying on the floor, lift the foot of the hill and record. Hands behind his head. Inhale, and as you exhale lift the upper body and expand the chest to the knees. Perform 3-4 sets of 10-12 repetitions. Twisting is straight, oblique, on the contrary.
  • Scissors. Lying on the floor, lift your legs up to 30 degree angle and run the border, reminiscent of the movement of the scissors. In half a minute the left leg over the right, another half a minute on the contrary.

The arms and shoulders

After 50 years, as well as sudden weight loss the skin of the hands and arms vigorously droops. Gives muscle elasticity and tone, perform the following exercises:

  • A Push-UP. Lie on your stomach, focus on the palms and socks. Bend the opposite elbow 20 times. If the first time get less, don't worry. Every time you get bigger and better.
  • Breeding arms to the side. The exercise is performed with dumbbells. Become directly, in each hand a dumbbell. Take a breath and planted his hands to the side so that they become parallel to the floor. The goal is to do 30 repetitions for 2-3 sets.
  • Pull-UPS. The movement is performed the crossbar. You have to grab the horizontal bar so that the distance between the palms was 25-30 cm with a force of hands pull the body up so that your chin was above the crossbar. The minimum number of repetitions to 10 times.

It is important to understand, because it takes effective training. A good option – not more than an hour, but 30 minutes is not enough. Before you start the course to weight loss need to consult your doctor and a professional trainer. They will help you choose an effective and safe exercise program.

exercise for weight loss

Weight loss requires focus and responsible approach. It is important that there is a strong incentive to quit a workout, eat right and drop bad habits. The following basic rules for training at home or in the gym, you can get rid of the extra pounds, you can get a slim figure and self-confidence. Good luck!

30.05.2019