Exercise for effective weight loss should be more moderate than serious sports.Too much intensive and long energy consumption will lead to the opposite process - fat storage.Therefore, do not put yourself physically too much - this can provoke an increase in appetite, which results in an extra pound set!We do not have to set records.
Physical training exercises are part of the overall weight loss plan.They have to "burn" fat and nothing more.For this purpose, it is easy to run, walk fast, and other simple training is suitable.If you have the opportunity to visit the pool, be sure to use it.You should swim quietly, preferably-45-60 minutes, no less.The water is cooler than the body and has a high heat capacity, which means that additional energy consumption is required.
Perform a set of exercises each day.Your classes should be regular, at least 5 times a week, lasting up to one hour.Only then can you expect a good result: the body gets used to systematically and efficiently "burn" fat like a fire box.Don’t forget about water procedures after physical education.
Remember that the fat actually starts to "burn" only 15-20 minutes after the motion begins.First of all, glucose and glycogen energy.Their destruction is also useful but does not lose weight.The heat then spreads through the body gradually.This indicates the use of fat use as fuel.Therefore, the classes should last at least three quarters to ensure the required weight loss.
If you find it difficult to force yourself to do it regularly, these are probably psychological causes.Remove them and get involved in pleasure.
Exercise set
It is recommended to walk or run on the spot as warm before each lesson.And you can repeat physical exercises so that you have a repeated weight loss during the day.
1st Exercise, Hands and Shoulder Strip
Rise upwards.Raise in front of you and sideways, 10-20 times.The task, though simple to carry out, loads the shoulder belt.
Exercise 2
Tilt forward10 to 15 times.Try to reach your head.This is where the back of the bottom muscles and the back of the body surfaces appear.
Exercise 3
Slopes in different directions10 times.They contribute to the beautiful waist for formation as they load the muscles of the abdomen, back and buttocks diagonally.
Exercise 4
Squats- Useful and effective exercises.They load their legs and buttocks.Each approach squats 10-20 times.You can additionally increase your load by making light jumps or loads at the top point.
Exercise 5
TwinsThey help to improve overall mobility and contribute to improvement of the legs and buttocks.Mach must be done forward, back and sideways 10-20 times from the standing position.
Exercise 6
Semi-Sarancha;It is done lying on the stomach, hand extended along the body.Raise each leg up 10 to 15 times and attach 3-5 seconds.It removes excess fat from the buttocks well and maintains the tone of the press muscles and lower back muscles.
7th Exercise
Cobra;Lie on your stomach, bend your hands to your elbows.The forehead and palms are on the floor.Tighten your spine muscles and bend over.Return to the original exhalation place.This is done 2-3 times.It improves posture, strengthens the back, improves the flexibility of the spine.
8th Exercise
Lifting straight legs10 to 15 times.They are done lying with the backs on the floor, the hand extended along the body.Slowly lift your feet up and try not to touch the floor legs when lowered.Good load in the lower abdomen.
9th Exercise about abdominal weight throwing
Body rug10 to 15 times.The starting position is similar to the previous one, but the hands are behind the head.Raise your body on the exhalation, lower it inhalation.This load strengthens the upper abdominal muscles.
10th Exercise
The pelvis sideways;It is done 5-8 times in each direction with bent legs.Take a lying on your back, your hands behind your head.Fold the knees and alternately lift the pelvis in different directions.At the same time, the abdominal muscles of the rectum intensify.
Do this set of exercises to speed up your weight loss every day and gain harmony!