Women often wonder how to choose the most effective exercises for weight loss. But everybody is different. And these exercises, with which one woman loses weight, can be completely ineffective for another. Therefore, it is important to the type of exercises, which will suit you will choose.
Also, need a comprehensive approach to the process of weight loss. Be sure to outline the need to diet to reduce their calorie content, increasing the number of vitamins and minerals. Many women have successfully applied special masks and creams to the problem areas used.
How to Exercise Effectively for Weight Loss?
The duration of the first lessons should be at least 30 minutes. Increase the workout, which can take up to 90 minutes.
Another condition for the effectiveness of exercise for quick weight loss is to get the required load in the classroom. Fat burning occurs when breathing becomes more frequent and amplifies heartbeat.
The best time for sports - morning and evening. This should start with a small amount of exercise for each muscle group, gradually increasing their number and the number of lobes.
Some fitness trainers recommend alternative exercises for different muscle groups. For example, in one day you need to train the muscles of the upper body (arms, shoulders, back), on the other - the lower part of the body (abdomen, buttocks, legs).
Complex Effective Exercises for Weight Loss:
An effective exercise program for weight loss offer complex effective exercise for weight loss, in which all exercises are divided into groups of muscles divided. Everyone can choose for themselves a few exercises from each group, thus training the whole body.
Slimming Exercises Arms and Shoulders:
Pushes. Lie down on the floor of the front down, focus on your hands, resting your legs straight in front of a sofa or benches to your toes. They push-ups, trying to touch his chest. Make sure the back is not at the waist to bend. Make 8-10 push-ups.
Rise direct hands behind his back. Stand with your feet slightly wider than your shoulder width put a little bend on your knees. Hands to take dumbbells (1.0-1.5 kg). Hands on your back position. Load muscles of your forearms and shoulders, slowly lift your Hands and gently lowered down. To 10-15 repetitions.
Lifting dumbbells forward. Slowly raise your arms with dumbbells in front of him to the level of the chest, lower. Then lower the arms on the sides to a position where they are parallel to the floor. Repeat the highs and divorces ranges 5-8 times.
Back Exercises for Weight Loss:
Backbends. Sit on the floor, stretch your legs, and focus your hands behind your back. Throwback his head, lift your body off the floor. The body needs to stretch in a straight line. Repeat the exercise 10-15 Times.
Frog. Lying on the floor on the stomach, arms extend forward, legs straight. Distraction in the back, at the same time, lift your arms and legs. At the top, try to fix the position for 2-3 seconds (the Increase the time of fixation gradually). Repeat the light fatigue.
The Most Effective Exercise for Weight Loss Abdomen:
Download Upper Press. Lying on the floor, hands behind the head, legs slightly bend in the knees, feet pressed to the floor. Lift the body up, then return to the starting position. Repeat 15-20 times.
Download the Bottom Press. Lying on the floor, hands behind the head, legs bent slightly at the knees. Slowly lift your legs up, tearing a pelvis from the floor and trying to put his legs behind his head. We return to the starting position, Repeat 15 times.
Practicing Oblique Abdominal Muscles. Lying on the floor, hands behind the head, legs bent at the knees. Knöchel put his left foot on the knee of the right leg. So that the twist, Old elbow of the right hand to reach the knee of the left leg. We do 15 repetitions, change the leg and arm.
Get Rid of the Pages. Stand straight, your hands with dumbbells extend along the body, put your feet further than shoulder width. Have lateral tilt and lean as possible. At the lowest point, pause for a few seconds, slowly lifting. Repeat 15 times on each side.
Effective Exercises for Fast Weight Loss Buttocks:
Foot moves back. Stand with your hands on the tape. Longly lift one leg back and up, the feeling of tension in the muscles of the buttocks. Do 15 repetitions, change legs.
Lift a leg. Get on all fours, hands under the extension of the arms, put the shoulders. Been bent at the knee, lift him into position, at the hip will be located parallel to the ground. Take small ejection bent
Leg. Repeat this Exercise 15 times, and change legs.
Go on the buttocks. Sit on the floor, legs straight, hands on hips. With the power of the muscles of the buttocks, a few feet moved forward, then back. Each occupation increases the length of the "path" of the movement.10 time’s repeat.
Exercises for losing Thighs:
Mahi leg. Stand straight on your toes, keep your hands on the back of a chair in front of you. Have foot moves in front of him back and forth. Repeat for each leg 15 times. Then turn the chair left, stick to the Back of left hand, right hand on the tape. Swinging back and forth, straight leg.15 times for each leg.
Lift a leg. Lie on the right side, leaning on his right arm, which is located on the upper arm perpendicular to the body. Squeeze the legs evenly, then angled the left leg at the knee, placed in front of the right leg. Had climbed the right leg 15 times. Change the side and the exercise with the other leg.
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