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Exercises to lose weight

The absence of excess weight — the promise of joy, well-being and good health. The slender figure of self-confidence and improves self-esteem. Lose weight at home and without the simulators must perform exercises to lose weight.

gymnastics respiratory

There are different complexes of exercises for weight loss at home:

  • women;
  • men;
  • children;
  • suffer from obesity;
  • wish to perform the drying of the body.

Exercises for the slenderness worth picking from your desires, the ability, the age, weight and growth, as well as the individual characteristics.

On the internet there are a lot of articles with exercises that allow you to lose weight per week, however, it is important to remember that the key to success in the national liberation of excess weight forever — softness. The best exercises to lose weight in order to ensure gradual change of a lifestyle, and not an instant effect.

In addition to the classic exercise in the hot tub or in the house with the computer, there is also the gym to lose weight:

  • the yoga;
  • pilates;
  • stretch.

In the more important classes of these lines focuses on the muscle tension and complete relaxation of body, which enables to reduce the fat of the intermediate layer. Gymnastics for weight loss is easily performed in the home, as it does not require equipment and machinery. Weight loss effect is achieved by the systematic exercise and relaxation of the muscles. For the achievement of results, we recommend combining physical activity with dietary restrictions.

A universal rule of weight reduction:

It has a slim body — the expense of a greater number of calories than consumption. Any exercise for weight loss at home will be effective if you accompany them with a correct power and mode.

When and what better place to start

The process of weight loss should be aimed, first and foremost, in the sanitation. Understand that excess weight negatively affects your health and should go on a diet, to lose weight, it is possible for the following reasons:

  • you feel exhausted, it is not a constant sleep and not to control your appetite;
  • is obsessed in the nutrition, consumes a lot of poor quality of the food and food supplements;
  • the increase of the pressure or the signs of diabetes;
  • because of increase in weight you feel pain in the body;
  • it was difficult to maintain their activity and participate in sports activities;
  • when you perform any of the exercises has felt shortness of breath, increased sweating, and palpitations.

There is a mathematical approach to the definition of excess weight:

The bmi (score called the body mass index) = weight (kilograms) : height (m) x height (in meters)

Normal recognized as the qualification named index to a value of 25. If the number is higher, this demonstrates the need to lose weight, since in this case, the weight begins to negatively impact health. The rating called the index of more than 30 speech of initial stage of obesity. Fitness for weight loss is a great way to bring themselves into the desired shape and set well-being. There are a lot of variations of the most important classes, and to begin with, you will be able to choose the training depending on your preferences. You should calculate the amount of calories according to the parameters and stick to this figure in the development of a food plan. The main points to which attention should be paid to the loss of the amount of fat in the body was safe:

yoga
  • has to lose not more than 1 kg a week, which is ideal for the preservation of muscle mass;
  • you can't slash the fat content in your diet should be around 20%;
  • the diet should be balanced and necessarily contain vitamins, minerals, and nutritional supplements.

Effective breathing exercises for weight loss

Breathing plays a fundamental role in the functioning of the body. It is able to not only maintain their livelihood, but to regulate the internal processes. One of the most effective exercises for slimming down is considered the gymnastics of breath. She has a lot of advantages:

  • the oxygen helps faster to absorb the nutrients in the stomach;
  • the breathing exercises help to break down the harmful substances;
  • it will help to reduce the stress hormone in the body;
  • the gymnastics of breathing for weight loss you can perform at home;
  • influences favorably in the female organs for;
  • if you are still waiting for a super-effect.

The basic principle of every method is to use abdominal breathing, making inhalation and exhalation, inflates the abdomen. Through the combination of different techniques presented in the methods, it brings you a great benefit to your body. The duration of the occupation does not exceed 20 minutes. Providing a complex of both time every day, without forgetting the training, you're getting the desired effect quickly and without effort.

We provide the buttocks in the tone of the

Any physical activity, depending on the intensity of the loads, contributes to the reduction of the fat layer in all parts of the trunk evenly. However, there are exercises for the development of the individual zones. They are referred to the complex to fit the hips and buttocks.

There are five basic exercises for weight loss, ideal for beginners:

  1. Standing up to four, take turns lifting each leg upward, bending the knee, until the onset of tension in the buttocks. Keep your back straight and arms perpendicular to the body. Distribute the load on all four limbs evenly. Follow the 3-4 sets of 15 times on each leg.
  2. Flex the technique of "plié". Unlike the normal squat must be carried out widely separates the toes of the feet. This allows you to work the inner part of the thighs. Do 3 sets of 15 times.
  3. Jump over the rope. This is a game of childhood is in the top of effective exercise for the buttocks at home. Jump off landing on the socks. Therefore, they are weary of the calf and the optimal load. Duration: several repetitions of 5 minutes.
  4. Using the low of a bank or any protruding from the surface, rises above it and descends at a rapid pace. Practice should be around 5 minutes in a row of several approaches. Try to keep the body still.
  5. Become exactly as it did before the sentadillaAnemi. Remaining on the supporting leg, to get a second is a player on the cross and to follow squat. This exercise allows you to change the focus of attention of the load of the supporting leg and qualitatively working the muscles of the buttocks and thighs. Do 3-4 sets of 15 times on each leg.
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For the success of the worth working a training regime, keeping to the you can easily lose weight in the home. An optimal way to deal with 4-5 times a week, giving body to the breaks for rest and recovery. Calculate the days that you will train, and make a note of the generated graph, the adherence to a lesson plan. This makes the training more efficiently.

Do the skinny legs

In the exercises to lose weight on every day fits perfectly complex for the legs. It is simple, but effective, making it ideal both for beginners as well as for the deep lovers of the sport:

  1. Standing directly, perform swinging of the feet on different from the body of the face. For the convenience of you can take to the bracket on the front. Follow slowly to work the muscles of the quality. Do 3-4 repetitions of 15 times.
  2. Squats are able to actively influence not only on the buttocks, but in the hip. Follow the 3 sets of 15 to 20 times. Try to get yourself gently so as not to damage the knees.
  3. Running in place, will help to reduce the weight without effort. It is most effective at ranges out to run for about 4 minutes at your usual pace alternating with 60 seconds to run in the maximum early pace.

Try to include exercises that help you lose weight, run — in the summer months, you can train in the street. Cardiovascular training are considered the best in the field of weight loss. Sport helps to not only lose weight, but also to strengthen, improve the body in general. Try to include in the course of the techniques that you like, and participate in the fun — then thinning will be for you a nice bonus.

We created the plane of the torso

If you are concerned about the excess weight in the abdominal area, will help to simple exercises to lose weight. The complex consists of a set of simple techniques for fat reduction in the area of the abdominal area and the sides:

  1. Abs. You must be in the on position on the back. Bring the hands to the head and slowly separate the upper torso from the ground. The correct technique involves tension, at the expense of the abdominal muscles. Do 4-5 sets of 10 to 15 times.
  2. Strap is an effective way to exercise for the abdomen and flank. Lying on the back, the increase in the elbows or the palms of the hands, removing the upper part of the body of the soil. After that, the increase in the socks. Your body needs to maintain balance on four points: two hands and two feet. Apply an effort to stay static for as long as possible. The optimum time is 5 minutes.
  3. One of the main lessons to slim the waist and flat belly is the "vacuum". Must be exactly, to breathe as deeply as possible, and with an exhale strong to tuck the stomach in and of itself. With the help of "vacuum" you can see the first results of weight loss per week. Worth performing in the stomach, reducing the muscles for 5 more minutes.
  4. Side of the press. It is a physical activity that differs from the classical option of your original position — lying on your side, and not on the back. Side of the plate allows you to train the abdominal muscles, obliques, to form the waist and burn fat in this area. Perform 5 sets of 10 times each side.
  5. Take the supine position. Pull the leg forward, and bring the hand by the nape of the neck. With an exhalation lift the legs up, as if "pushing" the lower part of the press. The exercise affects the problem of the part of the belly, in which the sediments accumulate in the first place. Do 5 sets of 10 times.

To lose weight fast in the home, especially when it comes to stomach, it is important to maintain the results of the most important types of energy. Reducing the volume of the belly, you can easily enter on the form, thanks to the physical activity.

Strengthen the back and make it pretty

Many beginner athletes are looking for a training program to lose weight, that covers all groups of muscles, forgetting the back. The spine is very important organ, that supports all the systems of the body and provides the movement. Often, the fundamental cause of overweight is the irregularity in the system muscle-skeletal motor apparatus. A collection of exercises for the back will help you avoid the pain of it and in an integrated manner to strengthen the organism:

drink to lose weight
  1. You must lie on your back with your arms along the body. With an exhalation raise the pelvis from the ground, caving in in the back. Correct training involves a pause of 1 to 2 seconds at the top. With the breathing — down in its original position. The repetitions of 20 to 30 times.
  2. In a seated position on the carpet, lift the arms up, creating tension. Tightening the muscles of the buttocks, move them by the pad forward is a player for 5 minutes with breaks.
  3. Standing, lift a straight leg and place it on the protruding from the surface. The second stop of the hill exactly on the ground. With the exhalation, lean forward the body to the leg, stretching the muscles. Perform 5 sets of 10 times.
  4. Sitting on the floor and keeping your back straight, take a deep breath. With an exhalation smooth drag the hands to the toes of the feet, without forgetting the position of the back. Perform a job of 10 to 20 times.
  5. Lying on the back, pull the hands straight along the body. Exhaling, lift the lower part of the body, leaving the blade in the ground. Lower the legs straight behind the head, to the extent possible. Perform 2-3 sets of 15 repetitions.

There are a lot of varieties of exercise for the spinal column. Strengthen the back is not only able to exercise for weight loss at home, and and all kind of sports, hobby (swimming).

Squeezes of the hand

Athletes, doing exercises for beginners, often forget about the hands, paying attention to the most critical, in your opinion, to the areas. However, the hands always in view, and its appearance can say a lot, for what that's worth to include your pump in the tub and exercise:

  1. You will need the weight of the bottles with water or any other weight. Become rovno, tilt the body forward. With an exhale of the attract of the hand with the resistance over the hips. Repeat 3 sets of 15 to 20 times.
  2. With the same computer, it vibrates. Separate the hands on different parts of the inhalation and the exhalation, slowly attract each other, feeling the tension. Do 4 sets of 15 times.
  3. Pushups are some of the most effective exercises for the pumping of the hands. Starting position: — same as in the square, only the location of the hands a little more. Slowly bend your elbows and lower the body, with the breathing returns to the initial position. Do 3 sets of 10 times.

In order to drop weight optional exercise in the hot tub. Today, there are a lot of alternatives to the hot tub room — from the on-line training for weight loss and finishing off the most important classes in the home for women and men. If you want to achieve the result can be in any financial, of resources, of opportunities.

How to accelerate the results of correct feeding

For the quality of the reduction of the body weight of some of the workouts may not be enough. It is recommended to make adjustments in their mode of feeding, in substitution of low quality and harmful products useful alternatives. But do not overdo — with heavy loads, the body is in tension, and stores fat.

useful power

Have a calorie deficit

There is a golden rule to lose weight — the body burns fat, when you spend more calories than you consume.

During the count of calories you must have in mind the rule of Mifflin-st. Giora:

Basic metabolism = (9.99 * weight in kg) + (6.25 * growth in cm) – (4.92 * age in years) – 161.

The resulting figure should be multiplied by the factor of physical activity (1.2 to 2.0), soberly assess their level, and then remove the result of the 20%. The result is considered necessary the daily amount of calories for you. Try to stick to the figure obtained without fanaticism.

Harmful foods causes deposits of salts in the body and also favors the appearance of acne, violations of functioning of the intestine and the excess weight. For the quality of to reduce the weight of the body should focus on the gradual results. When the compliance of diet and workouts regular thinning will come immediately. And for the fixing of the results has to introduce the sport in the list of their hobbies and enjoy a new style of life.