Effective weight loss exercises

You can get rid of excess weight and order your figure only if you combine a diet with physical effort. Recently, the lifestyle of many people has left the best: abundance of fatty and high rating foods, a sedentary lifestyle, a minimum of activity, lack of oxygen. All these factors negatively affect health, lead to weight gain and the appearance of all types of diseases. Doctors recommend at least half an hour to dedicate daily sports. This will have a beneficial effect both in the general state of the body and on appearance. We find out what exercises are effective for weight loss.

Basic complex of effective exercises

It is not necessary to buy a expensive subscription from a fitness club or a gym. It is quite possible to treat at home, the main condition is the regularity of training. Those who had never practiced sports before began with basic exercises. They are not complicated in the execution, but, nevertheless, they can prepare the body for a more serious training. Beginners must start from 20 to 25 minutes, gradually increasing time. To avoid injuries and sprains, the effective exercises for home loss are carried out slowly, without shaking. It is better not to use weightlifters yet, or take weights that do not weigh more than 1 kilogram.

You need to start any training with a warm. You can dance with fun music, knead the shoulder girdle, make leg swings to light sides and squats. Five minutes of active movements will help prepare the muscles for additional work.

Simple but very effective exercises for home loss must be carried out 16-24 times in 2-3 approaches.

1. Squats. The legs are separated by the shoulder, the feet look straight. On squatting, make sure the knee does not go beyond the foot of the foot, while the pelvis is far.
2. Lugs.From the standing position, alternately with the right and left foot, advance, while the knee bends at right angles.
3. Fold.Standing is wide, socks are seen in different directions, it must be put on squatting as low as possible. The internal surface of the thigh is tense, as well as the muscles of the buttocks.
4. The straight hands extend to the sides, the palms look at the floor. With an effort to make movements, as if the palms were beaten on the surface of the water. At the same time, not double the hands or lower.
5. Exercise for the press.Lying on the back, folded legs and stand on the floor, hands behind the head. When exhaling, go up the case, let him down. Do not press the chin towards the neck.

Complete training with stretching. Sit on the floor, extend your legs par. Gently stretch the body first on the right leg, then on the left, then stretch your hands forward and reached hands.

Effective exercises for abdomen weight loss

Press exercises should not be performed in a well -fed stomach. Be sure to breathe correctly: exhalation is always made in efforts. For the stomach to become flat, it is necessary to pump the muscles of the superior press, the lowest and not forget the oblique muscles. All the most effective exercises for the weight loss of the abdomen are carried out 20-25 times in three approaches.

1. Lying on the floor, on the back, the legs bent on the knees, the hands behind the head. In the exhalation we lift the box, but not completely, but we only start the apores on the floor.
2. The same position as in the previous exercise. Raising the case, reach the left leg with the right hand, with the left hand, behind the right. The oblique muscles work here, and the superior press is involved.
3. A very effective exercise in the lower press is to raise straight legs. If when lifting it it will separate from the floor, you can place your hands under the buttocks. The complicated option: lowering the legs, do not touch the floor with them.
4. The legs rise and look at the roof. When exhaling, pushing them up, we try to pull their socks on ourselves. The lower part of the press is tense.
5. The case is completely on the floor. We try to lift the upper body at the same time and tear the straight legs from the floor.
6. Sitting on the floor, the legs are bent on the knees. We are trying to reject the case as much as possible, while the entire press is completely tense, both superior and lower. We return to the initial position.

Effective exercises to lose weight sides

Often, women suffer from fat deposition precisely in the field of sides. There are ugly rollers that cannot be hidden. The effective exercises to lose weight and diet will help make the waist line elegant and eliminate unnecessary fat. To do this, you need weights at least 2 kg each and fitball. The more repetitions, the better.

1. The position is standing, shoulder width of the legs separate, hands behind the head, the elbows are seen in different directions. First we turn the body to the right side, then to the left.
2. In each hand in the weight. We carry out inclinations first to the right, then to the left.
3. The weights are on the shoulders, holding them with our hands. With the right elbow we try to reach the left side as much as possible, the left to the right.
4. A weighing is fastened with two straight hands on his head. In the exhalation with the same straight hands, the slope to the right, Inhale (the initial position, exhale, the slope to the left.
5. With straight arms extended forward, we hold fitball. We make twist in both.
6. Fitball must be supported against the wall, be lined with one side so that the legs rest against the wall. The hands bent in the elbows behind the head. We lift the case, while the entire lateral surface is tense. Repeat the same on the other side.

Effective losing weight exercises

To get rid of fat deposits in the legs and make them attractive and thin, you must work hard. Do not regret, performing effective exercises to lose weight, because the end justifies the media. The best option would be a combination of aerobic loads with strength training. To strengthen leg muscles and achieve your weight loss, you cannot start classes with an empty stomach. In a couple of hours, eat protein food or fruit salad.

1. The best and most effective exercise is the squats. The lower the pelvis falls, while maintaining a right angle on the knees, the gluteus muscles will work.
2. Lunch forward, back, right, left. We make sure the knees do not go beyond the foot of the foot.
3. The legs are separated by the shoulder, they climb to the socks, pulling the heels of the floor. Calf muscles work in this exercise.
4. Twins with straight legs back. You can perform this foot exercise, or you can also in the elbows and knees on the floor.
5. Twins to the sides. In addition, the exercise is done both standing and in the knee elbow position. In the last case, it is necessary to ensure that the body does not deviate to the sides, and the leg, which is performed by swings, was always straight.
6. Lying on the back, the legs bent on the knees. In the exhalation, the pelvis rises, the heels do not separate from the floor. In inspiration, we fall into the initial position.

Effective exercises to lose weight hips

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

1. Close a weigh under the knee. The right foot fell from the weights to fulfill the swings as high as possible, make swings 20 times and then repeat the same with the left foot.
2. Standing, put a leg on the foot, perform squats, while the pelvis extends backwards. Change the leg.
3. Lying on the right side, make swings with a straight left foot, repeat on the left side with your right foot.
4. Lying on the stomach, hands under the chin. In the exhalation, lift the legs straight, tensing the buttocks and the hips, throw it to the floor.
5. Lying face up, straight legs look at the roof. We dilute as wide as possible in inhalation, in exhalation we reduce back. The internal and external surface of the thigh works.
6. Lying on the back, the legs bent on the knees and stand on the floor. We lift the pelvis and reduce the knees, in the exhalation we dilute the knees, lower the pelvis to the floor.

Effective losing weight exercises

Very often, women ignore their pen, and the muscles in them become flaccid and loose over time. Especially those who have the first one in which they suffer fat and their shoulders suffer. But a set of exercises in the muscles of the hands will help them lose weight to use t -sishs and you are. The effective exercises for the loss of weight of the hands are carried out with weights of at least 2 kg each.

1. Standing, the shoulder width of the legs, the hands are straight and look at the floor. Raise your right and left hands forward in turn.
2. The next exercise is similar to the first, but only you should lift both hands with weights held in them.
3. Raising straight arms to the sides. We do this in exhalation, our hands are slightly folded in the elbows.
4. Biceps exercise. The elbows are pressed towards the lower back, the palms look. It is better to take a heavier weight for this exercise. We lift our hands towards the shoulders, while pressing the elbows towards the body, to the exhalation we return our hands to its original position.
5. The exercise of the triceps, which is also best performed with heavier weights. Hands behind the head and bent in the elbows, while holding the weights. When exhaling, lift your hands, but the elbows should be pressed towards the ears. In inspiration, we lower our hands.
6. There is no better exercise to lose weight. You can perform, kneel, the elbows look at the sides. We lower the body as low as possible to the floor, while the muscles of the back, arms, shoulders and the press tense. We rise to the initial position. After several approaches, you must definitely pull your arms and back.

Tips and recommendations

To achieve the desired success, you must regularly perform an effective set of exercises for weight loss. Energy training should alternate with aerobic and cardiovascular loads. Running, walking fast, active dances, cycling, swimming will not bring less benefit than load exercises. After strength training, the muscles must be restored for at least one day, so it does not organize a strength training for several days in a row.

If training is carried out at home, it is necessary that the room is well ventilated. Fresh air is necessary when practicing sports. There will be no effect if it does not do it regularly and not systematically. It should be configured for a long job, and if at first there is a desire to omit the training, be looked at the sofa or eat the cream cake, then the muscles will get used to the constant load, and the effective exercises for the loss of weight in the home will bring only positive emotions.

The training must start with a warm. 5-10 minutes of the aerobic load will heat the muscles, which will avoid stretching and allow the muscles to work more efficiently. In the end, you must reach and relax.

Do not forget adequate nutrition. Together, effective physical exercises for weight loss and a balanced diet will help lose weight faster and more efficiently. It is impossible to abandon food, limit calorie reception. It will be enough to reject baked, sweet, fatty and fried dishes, and fast cooking products. Those who actively participate in sports in the diet are necessary for the protein so that the body does not take it from the muscle tissue. It must also include cocinated cereals in water, vegetables, seasonal fruits in the diet. And we must not forget drinking water.

Train regularly and adhere to a healthy diet, very soon the reflection in the mirror will surprise pleasantly.