Exercise for weight loss

It's great to be the owner of a slender, toned body. Many people strive for but the reality is often far from desires. An unbalanced diet, sedentary lifestyle, pregnancy, stressful situations – all this and much more leads to weight gain, to cope with which is not easy. Seeing on the scale is a disappointing figure, many do not want to tolerate this state of Affairs. Begin the search for the best ways to get rid of the hated fat deposits, which not only detracts from the appearance, but also adversely affect the work of important organs. Of course, you can try to sit on a diet, but the result pleased many years, you need exercise for weight loss.

What compound exercises for quick weight loss will be right for you

What to choose for best effect? The process of weight loss requires a serious approach. Of training selected should correspond to the level of losing weight training to be aimed at solving specific problems. If you want to remove fat from the sides and belly, no need to focus only on these problem areas. Effective and long lasting result is possible only with an integrated approach. Exercises are chosen for all muscle groups, but with more emphasis on the main areas requiring correction. Too much physical exertion is strictly prohibited. Thus it is possible not only to recapture the desire in principle to do them, but additionally earn the health problems. The best exercises for modern girls:

• Shaping. For extra getting rid of unwanted pounds these workouts perfect for you. They include aerobics in combination with dance movements, which as a result allow you to lose weight. Suitable shaping only energetic women that is configured for rapid results and ready to work constantly.
• Pilates. This complex is considered the safest. Suitable for everybody, as it implies training in a slow, leisurely pace. Each movement is stretched to the maximum development of muscles. The action of Pilates is aimed at working with the press, to the pelvis, back. Most of these workouts are suitable for young mums and pregnant girls.
• Fitball. Original technique with the use of larger balls. With her fun and perky you can throw quite a number of kilograms, to strengthen the muscles throughout the body.
• Belly dance. I love the Eastern motifs and really want to lose weight? This complex will suit you best. Attending dance classes, you will promptly return your body to its former grace and harmony. The load in this case is directed to the area press, so beautiful waist is guaranteed.

You can choose how these specific complexes and classical exercises performed at home or in the fitness center under the supervision of a coach. A thoughtful choice and a serious approach will help not only make your figure slimmer, but also improve health and mood, develop resistance to stress and aging.

Exercise for weight loss at home

Work on the figure of the house — a great, affordable alternative to professional training with a specialist. There are an incredible number of exercises that help to achieve the best results. First, you need to follow a few simple rules:

• Work on the transformation begin with the organization of self-discipline, clear goal setting and good mood.
• Draw up a schedule of classes week should be carried out at least 3-4 workouts.
• I train strictly at a certain time. This is best done from 11 to 13 hours before lunch and in the afternoon from 17 to 19 hours.
• Conduct training on an empty stomach. You should eat 2 hours before sports home.
• Truly effective only regular playing spot. The more and more stable, the better and brighter the result.
• You must really want to lose weight, correctly configuring itself. Classes "through the power" will not lead to the desired effect.
• In the process of exercise to stop for a "rest" is not recommended. All systems performed seamlessly, without stopping. Allowed 30 seconds for a break, but no more.
• Each exercise is performed properly, according to instructions, which can improve the result several times.

Proper warm-up

Before performing a complex of exercises for different muscle groups, you need to "warm up" to prepare your body for home exercise. To neglect the warm-up is not necessary, or later you can obtain various injuries. An exemplary set of actions is as follows (starting from the top):

• Preparing to fulfill – to become directly, feet on width of shoulders, hands on waist. Make smooth turns to head in different directions.
• Movement of the shoulders up and down and in circles.
• Stretch the hands forward and begin to alternately pull each of them, as far back as possible.
• Hands held together in a "lock" and hold at the level of the chest. Move the body in one or the other side. Stand straight, lower torso remains stationary.
• One hand placed on the waist, the second lifted up. Doing tilts, pulling the raised limb together with the body. Then change hands and start again.
• Doing tilts the upper body reaching the floor. Fixate in the "assembled" for a few seconds.
• Be exactly. Rely fully on only one foot, and the second hold on the toe. Rotate the toes in a circle. Then change the leg and repeat again.
• Be directly, on a deep breath, stretch the hands over your head and stand on tiptoes. Fall on the exhale.

Crushing your body, you can safely proceed to the main complex of exercises for the desired muscle groups.

Exercise for weight loss legs

Legs are problem areas for many women and even men. Here are a few exercises that will help to get rid of fat and to tighten the muscles:

• Mahi in hand. Run back to the wall and stand on tiptoes. Raise first the left and then the right foot and begin her "swing" in the direction of delaying in the raised position for a few seconds. In a similar way exercise "Mahi ago."
• Lifts legs up focusing. Lie down, resting on his knees and elbows look at the floor. The left leg is compressed, pulled the waist band and try to raise as high as possible above the surface. Delayed fixate so for a couple of seconds and return to starting position. Similar and repeat for the right leg.
• The rise of the pelvis. Sit on the edge of a chair, put her hands on the seat and start to fall. Make it so that the blades were on the surface, and the bottom of the trunk was in limbo. The angle at the bent knee should make 90 degrees. Try to sink as low as possible. Then slowly rise back to the starting position.
• Squats with a focus on the wall. Run back to the surface, the legs set at a slight distance from each other. Slowly descend to reach parallel with the floor. Squat, constantly touching the walls.
• Sit-UPS with the wiring of the feet. Adopt the horizontal position on the gymnastics Mat, legs straighten and ubiraem to the wall. Hands pulling over his head. Breathe out and raise body, trying to touch the wall. The legs are getting a divorce in opposite directions.
• The tilting back of the knee. Kneel, hands pulling forward, keep the back as straight as possible. Tilting the upper body backward, without bending in the lumbar region.

Exercises for the abs

Deciding to transform your body, any girl or a man should definitely pay attention to the stomach. Study of the press in this case is very important:

• Side twisting. Lie on your back, put hands behind your head, legs bent at the knees and ubiraem feet on the floor. Raise the body by tilting it in different directions. Try elbow maximum reach to the knee, which is the opposite.
• The usual twisting. Motion is similar to lateral, but do not need to make turns. "Curl" straight ahead.
• Strap. Lie down on a gym Mat. Palms and toes resting on the floor and lifted, keeping torso straight, without any camber. Hold this position for 30 seconds to 2 minutes, depending on training. If it is hard to get the bar, you can make a simplified version, for example, focusing on elbows or weight transfer to his knees.
• Strap on the side. Adopt a side lying position. Raised with an emphasis on completely straight arm. Keep feet together, hips raised. Held position as long as possible.
• "Flippers". Adopt the horizontal position. Feet are flat, hands straightened along the torso. Raised separately for each leg, at the same time with a slight rise of the body. It is important not to bend your back in the lumbar and not to make any sudden movements.
• Balancing. Begin the exercise sitting on the buttocks. Raise straightened legs above the surface, arms pulling in front of him. Fixate in the position for 20 seconds, do not hurry and try to breathe evenly.
• "The Iceman". Be in the bar on straight arms. Watching the posture, stomach in, eyes straight. Breathe out and pull your right leg toward your chest. With the in-breath return to the starting position.

Exercises for chest and arms

Every girl dreams of beautiful hands and firm Breasts. The following exercises will help to achieve perfection:

• The bench from the wall. Hands rest against the wall, put them a little wider apart, legs are straight, close to each other. Body weight floating on tiptoes and start to do push-UPS. Back/neck should remain straight and motionless. Work only hands.
• Lifts hand weights. Accept the position lying down, to lie back. Take small dumbbells. Raised/lowered alternately hands. Move with the rhythm of the breath.
• Bench press standing French. Take a standing position. Take one dumbbell and start lifting to make the head.
• The raising of the hands while standing. Get into the lunge position for any foot. Elbow rest on the knee and the other hand take a dumbbell, raise, then drop it and are over the knee. When lifting the equipment the blade as reducible to each other.
• Bench press. Lie on your back, legs bend at the knees and the foot well tight to the surface. Raise the pelvic piece, hand bendable at an angle of 90 degrees without detachment of the biceps from the floor. Exhaling, pull the dumbbell up. Breathing in, lower the equipment to the starting position.
• Lift bent at the elbow in the standing position. Feet placed at a small distance from each other, eyes looking forward. Hands with dumbbells bend and reduce the level of the chest. Slowly, slowly raise them up high. Also slowly lower.
• Stretching the triceps. His hands are behind his back and crossed to the "castle". Extend the right-bottom and left – top. Stretch in the resulting position and fixate it by five seconds. Change position and repeat again.

Cardio activity for the home

Cardio is a required element of any process of weight reduction. This is one of the most effective ways to "burn" excess fat, exercise that you want to emphasize. The most effective cardio training:

• Walking for weight loss. At first glance it may seem that it is quite simple and is unlikely to give the desired effect. In fact, walking is the best way to burn fat in stomach area and thighs. If you follow a proper diet and to make regular walk at a normal pace, your weight will quickly move. This exercise, despite its simplicity, great help to "accelerate" metabolism.
• Run. This is the cardio exercise positively affects the cardiovascular system, effectively burns fat deposits in the most remote places. Many people do not like to run, but in vain. Such training significantly advance you on the path to a slim, patanatomy body.
• Cycling. If you don't like running, try a workout using the bike. It's not only successful weight loss, but also a great pleasure from the process.
• Swimming. This type of cardio helps to lose weight, tone muscles and improve the body. To achieve quick results need to swim as fast as possible. Enough to start 1-2 lessons per week.

The benefits of exercise

When you need to get rid of extra pounds, one balanced diet is not enough. A well composed set of exercises allows in the shortest possible time to achieve the desired result: lose weight and tighten the body. The main advantages of training:

• The more muscle, the faster metabolism. Muscle is one of the main factors of a proper, smooth operation metabolism of any person. They spend a major percentage of dietary energy, especially compared to fatty tissue. 1 kilogram of muscle fibers and consumes daily 15 calories and the same amount of fat in just 5. The difference is huge.
• Long lasting result. Performing even minimal exercises, slimming works for the future. Even if time stop training, the muscles will function by inertia, consuming a large amount of calories every day, holding the body in the desired weight.
• The perfect mood. Playing sports is not only physically demanding, but also a great mood for the whole day. After a few exercises, you will quickly notice how the body is filled with energy, cheerfulness and incredible spirit.
• Great cosmetic effect. With exercise, the skin gets vitality, becomes more elastic and toned. It should be noted that gradually disappears notorious "orange peel" from the problem areas.

To build a beautiful body, you need to be mentally and physically ready for a difficult, long work. But the result will delight, and the figure will quickly become pleasant curves.