Effective weight loss exercises

You can get rid of excess weight and put your figure if you combine a diet with exercise. Recently, the lifestyle of many people leaves the best: an abundance of fatty and high -calorie foods, a sedentary lifestyle, a minimum of activity, lack of oxygen. All these factors have a negative effect on health, leading to weight gain and the appearance of all types of diseases. Doctors strongly recommend that at least half an hour devote daily sports. This will have a beneficial effect on both the general condition of the body and the appearance. Let's find out which exercises are effective for weight loss.

A major complex of effective exercises

You do not need to buy an expensive subscription for a gym or gym. It is quite possible to deal at home, the basic condition is the regularity of the training. Those who have never sports sports before, start with basic exercises. They are not complicated in performance, but they will still be able to prepare the body for more serious training. Beginners should start from 20-25 minutes, gradually increasing the weather. To avoid injuries and sprains, effective weight loss exercises at home are performed slowly without shaking. It is better not to use weightlifters or to take dumbbells weighing no more than 1 kilogram.

You need to start every workout with warmth. Up. You can just dance in fun music, knead the shoulder girdle, perform your feet on the side and light squat. Five minutes of active movements will help to prepare muscles for more work.

Simple but very effective weight loss exercises at home should be performed 16-24 times in 2-3 approaches.

1. Squats.The legs are off the shoulder, the legs look straight. Squat, make sure the knee does not exceed the legs until the pelvis is far away.
2. Ulevi.From the position of standing, consistently with the right and left legs, proceed forward until the knee bends at right angles.
3. Plie.The standing is wide, the socks look in different directions, you need to squat as low as possible. The inner surface of the thigh is tense, as is the muscles of the ass.
4. The straight hands are extended from the side, the palms look on the floor. With an attempt to make movements, as if the palms were hit on the surface of the water. At the same time, do not bend your hands or more.
5. Exercise for the press.Lying on the back, the legs bend and stand on the floor, with your hands behind the head. Exhale, lift the case, reduce it. Do not press your chin to the neck.

Full stretch training. Sit on the floor, spread your legs wide. Carefully stretch your body first to the right leg, then to the left, then stretch your arms forward and reach for your hands.

Effective exercises for weight loss on the abdomen

The press exercises should not be performed on a stomach with a good submission. Remember to breathe properly - exhaling is always effort. In order for the stomach to become, it is necessary to pump the muscles of the upper press, the lower and not forget about the inclined muscles. All the most effective abdominal weight loss exercises are performed 20-25 times in three approaches.

1. Lying on the floor, on the back, the legs bent on the knees, the arms behind the head. We raise the case of exhalation, but not completely, but we just tear the shoulder blades from the floor.
2. The same position as in the previous exercise. Lift the box, reach your left leg with your right hand, with your left hand - behind the right. The oblique muscles work here and the upper press is involved.
3. A very effective exercise of the lower press is the lifting of straight legs. If when you lift, you will break away from the floor, you can place your hands under your ass. The complex option - lowering your feet, do not touch the floor with them.
4. The legs are raised and look at the ceiling. Exhaling, pushing them up, we try to pull our socks on ourselves. The lower part of the press is tense.
5. The case lies completely on the floor. We are trying to lift the upper body at a time and tear straight legs off the floor.
6. Sitting on the floor, the legs are bent on the knees. We are trying to reject the case as far as possible, until the whole press is completely tense - both the upper and the lower. We return to the starting position.

Effective weight loss exercises

Often, women suffer from fat deposition right in the area. There are ugly rolls that cannot be hidden. Effective weight loss exercises and diet will help to make the waistline of elegant and remove unnecessary fat. To do this, you need dumbbells at least 2 kg each and a fitball. The more reps, the better.

1. The position stands, the legs shoulder -the width of a distance, the arms behind the head, the elbows look in different directions. First we turn the body to the right, then to the left.
2. In every hand of the dumbbell. First we do the inclinations to the right, then to the left.
3. The dumbbells lie on the shoulders, hold them with their hands. With the right elbow, we try to get to the left as far as possible, on the left - on the right.
4. One dumbbell is attached with two straight hands over the head. The exhalation with the same straight hands, the slope to the right, inhales - the starting position, exhale - the slope to the left.
5. With the right hands stretched forward, we hold Fitball. We twist in one and the other.
6. Fitball should be resting on the wall, lying on it with one side from one so that the legs rest to the wall. Hands bent on the elbows behind the head. We increase the case until the entire lateral surface is tense. Repeat the same on the other side.

Effective weight loss exercises

To get rid of fat deposits on your feet and make them attractive and slender, you need to work hard. Do not regret doing effective weight loss exercises because the end justifies the means. The best option would be a combination of aerobic loads with strength training. To strengthen the muscles of your feet and achieve weight loss, you cannot start classes on an empty stomach. After a few hours, eat protein food or fruit salad.

1. The best and most effective exercise are squats. The larger the pelvis falls, while maintaining a right angle in the knees, the better the muscles of the ass will work.
2. Lunch forward, back, right, left. We make sure that the knees do not exceed the finger.
3. The legs are shoulder width separately, get to socks, tearing your heels from the floor. The calf muscles work in this exercise.
4. Gemini makes his feet back. You can do this exercise, or you can also on your elbows and knees on the floor.
5. Gemini on the side. Also, the exercise is performed both in the knee position. In the latter case, it is necessary to ensure that the body does not deviate from the sides, and the leg that is done through swings has always been right.
6. Lying on the back, the legs bent down on the knees. When exhaled, the pelvis rises up, the heels do not break away from the floor. We are inspired by the starting position.

Effective exercises for weakening hips

In women, excess fat is often deposited in women. This is due to physiological characteristics as well as to a sedentary lifestyle. To make the hips thin and appropriate, you need a set of exercises aimed at weakening the lower body. As always, perform effective weight loss exercises and hips 15-20 times in 2-3 approaches.

1. Close the dumbbell under the knee. The right leg is bent from the dumbbells to fill the swings as high as possible, make swings 20 times, then repeat the same with your left leg.
2. Standing, put one leg on the finger, perform squats until the pelvis extends back. Replace your legs.
3. Lying on the right, fill the swings with a straight left foot, repeat on the left side with the right leg.
4. It lies on the stomach, the hands under the chin. Lift your legs straight, straining your butt and hips, lower it to the floor.
5. Lying on their back, straight their feet look at the ceiling. We are resolved as wide as possible when inhaled, when exhalation reduces the back. The inner and outer surface of the thigh works.
6. Lying on the back, their legs bent down and stand on the floor. We lift the pelvis and reduce our knees together, the exhale we thin the knees, we lower the pelvis to the floor.

Effective weight loss exercises

Very often women ignore their chemicals, and their muscles become relaxed and loosened over time. Especially those who are first, become fat and shoulders suffer. But a set of exercises on the muscles of the hands will help them to lose weight to wear T -risi and sunny dresss safely. Effective weight loss exercises are performed with dumbbells of at least 2 kg each.

1. Standing, the legs shoulder -a wide distance, the arms are straight and look at the floor. Raise the right and left hand forward in turn.
2. The next exercise is similar to the first, but only you have to raise both hands with dumbbells pressed into them.
3. Breeding straight hands on the side. We do this to exhale, our hands are slightly bent at our elbows.
4. Exercise for biceps. The elbows are pressed into the lower back, the palms look. It is better to get a larger weight for this exercise. We lift our hands to the shoulders as we press our elbows against the body, when exhaled, we return our hands to its original position.
5. The Triceps Exercise, which is also best performed with larger dumbbells. His arms behind her head and bent down his elbows as they hold dumbbells. To exhale, lift your hands up, but the elbows should be pressed against the ears. On the inspiration, we lower our hands down.
6. There are no better exercises for weight loss than pressing. It can be performed, kneeling, elbows look at the side. We lower the body as much as possible to the floor while the muscles of the back, arms, shoulders and press are tense. We rise to a starting position. After a few approaches, you should definitely pull your hands and back.

Tips and recommendations

In order to achieve the desired success, you should regularly perform an effective set of weight loss exercises. Electricity training should be alternated with aerobic and cardio loads. Running, fast walking, active dancing, cycling, swimming will bring no less than to the exercise exercises. After strength training, the muscles should be restored for at least one day, so do not organize a strength training for several days in a row.

If the workout is held at home, the room needs to be well ventilated. Fresh air is required in sports. It will have no effect if you do not do it regularly and not systematically. You need to configure yourself for a long job and if at first you want to skip workouts, lie down on the couch or eat cream cake, then the muscles will get used to constant workload, and effective weight loss exercises at home will only bring positive emotions.

The training should start with warmth. 5-10 minutes of the aerobic load will heat the muscles, which will avoid stretching and allow the muscles to work more efficiently. At the end, you have to reach and relax.

Do not forget about proper nutrition. Together, effective exercise for weight loss and a balanced diet will help to lose weight more quickly and more effectively. It is impossible to abandon the food, to limit the receipt of calories sharply. It will be enough to refuse baking, sweets, fatty and fried dishes and quick cooking products. Those who are actively involved in sports in the diet are necessary for proteins so that the body does not take it from muscle tissue. You should also include cereals prepared on water, vegetables, seasonal fruits in the diet. And we must not forget about clean drinking water.

Regular workout and adherence to a healthy diet, very soon the reflection in the mirror will surprise.