Exercise for effective weight loss should be more moderate than serious sports.Very intense and long -term energy costs will encourage opposing transactions - oil storage.Therefore, do not physically overload yourself - this can lead to an increase in appetite and may lead to a number of extra weight!We do not set records.
Physical education exercises are part of the general weight loss plan.The fats should “burn” and nothing else.For this purpose, easy running, fast walking, other simple training is suitable.If you have the opportunity to visit the pool, be sure to use it.You should swim calmly, preferably 45-60 minutes, not less.Water is cooler than the body and has high heat capacity, which means that additional energy consumption is required for heating.
Systematic exercise every day.Your courses should be at least 5 times a week and take up to one hour.Only then you can rely on a good result: the body is used to “burn olabilir like a fire box.Remember water procedures after physical education.
Remember that the oil actually starts to “burn için only 15-20 minutes after the start of the movement.First of all, the energy of glucose and glycogen.The destruction also benefits, but does not reduce weight.Then, the heat slowly spreads from the body.This shows the beginning of the use of oil as a fuel.Therefore, the courses should last at least three quarters of one hour to ensure the necessary weight loss.
If it is difficult to force yourself regularly, the reasons for this is probably psychological.To eliminate them and engage with pleasure.
A series of exercises
Before each course, it is recommended that you walk warmly for a few minutes or run on the spot.And you can repeat physical exercises for better weight loss during the day.
1. exercise, hands and shoulder belt
Rises.Remove 10-20 times in front of you and from the sides.Although the task is simple in the execution, it loads the shoulder belt.
2. Exercise
Bending forward10-15 times.Try to reach your head.Here, a load on the muscles of the back and the stretch of the back surface of the body occurs.
3. Exercise
Slopes in different directions10 times.They contribute to a beautiful waist formation when loading the abdominal, back and hips of hips.
4. Exercise
Squatting- useful and effective exercises.Loads legs and hips.Crouch for each approach 10-20 times.If you jump at the top or if you get a load, you can increase the load.
5. Exercise
TwinsThey help improve joint mobility and contribute to improveing the shape of legs and hips.Machs should be done 10-20 times from standing and standing positions.
6. Exercise
Half -sarancha.The hands lying in the stomach are extended along the body.Lift each leg up 10-15 times and fix it for 3-5 seconds.It removes excess fat from the hips and supports the tone of press muscles and lower back.
7. Exercise
Cobra.Lay in the stomach, bend your hands on the elbows.Forehead and palms.Squeeze the spine muscles while breathing and lean back.Return to the starting position on the breath.It is performed 2-3 times.Ials the posture, strengthens the back, increases the flexibility of the spine.
8. Exercise
Lifting of flat legs10-15 times.They lie on the ground, the hands are extended along the body.Slowly lift your legs and try not to touch the ground with your feet while lowering it.Good load on the lower abdomen.
9. Exercise for abdominal weight loss
The rise of the body10-15 times.The starting position is similar to the previous one, but the hands are behind the head.Raise the body breath, lower it with inhalation.This load strengthens the upper abdominal muscles.
10. Exercise
Pelvis.It is performed with bent legs 5-8 times in all directions.Take the lying position on your back, the hands are behind your head.Bend your knees and lift the pelvis alternately in different directions.At the same time, the inclined and rectus abdominal muscles are strengthened.
Perform this exercise set every day to accelerate and adapt to weight loss!