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Effective weight loss training

To lose weight and keep fit, it can’t be done without a healthy diet and complex training.Physical exercise effectively burns calories and increases muscle mass.

Sports girl standing in the bar

How is the process of burning fat?

In the body, there are two main sources of energy - glycogen and fat.Glycogen is a stronger source, and it's easier to turn it into energy than fat.This is why the body tries to burn it first and only gain weight after turning.

Therefore, the training should be at least half an hour, because otherwise, especially in poor nutrition, you will not be able to burn fat during the training.

Physical loads with high oxygen consumption mean aerobic loads - i.e. running, swimming, bicycle, etc.These types of loads are the most effective in promoting fat burning.Therefore, strength training, especially in stuffy halls, will not help you lose weight.Yes, such training will train muscles.But because of the subcutaneous fat layer, they can be seen anyway.

Aerobics and strength training must be combined, because running or cycling alone will not give the desired results as the body can adapt to monotonous loads.Sooner or later, running will stop burning fat.This is just an alternation of loads and will produce the desired effect.In addition, the more muscles in the body, the faster the fat burns, so proper weight training is required.

Fat is the source of energy, not a local tumor.Therefore, exposure to a specific area, for example, on the stomach or side, you won't be able to burn it in this place.The maximum you will succeed is moving the fat below or above the area you are affected by skin elasticity.

Fitness dumbbells in the hands of fitness girl

Therefore, the pressure of the press does not burn fat in the abdomen - it burns fat evenly from the entire body.

Everyone has genetic characteristics.Therefore, in some cases it is best to leave fat from the buttocks, while others come from the abdomen.This can happen even in the same training process and power system - it's just a genetic feature.

What type of exercise does weight loss have?

The following training is considered the most effective way to lose weight:

  • Aerobic exercise.This is a long-term physical activity with low intensity and increases heart rhythm.Such training includes: clockwork on a treadmill and walking on an elliptical simulator for twenty minutes.
  • interval.Execute with changes in intensity and speed.It's a run, walking on an oval bike.First, run at high speed for half a minute, then use a coward - one and a half minutes.Change the speed, they subscribed for about 20-30 minutes.
  • strength.This kind of training involves burdens or your own weight.They are periodic.

The success of weight loss is attributed not only to regular training, but also to dietary revisions.

Appropriate nutrition accounts for 80-90%, which determines the results.You can use up to 10 hours of hard training per week, but the effect during this period is reduced to zero of the remaining 168 hours.Those who want to lose weight should stick to a hard diet.It is necessary to give up carbonated drinks and fast food altogether.There are only healthy and natural foods in the diet, namely vegetables, low-fat (lean) meat.

20 effective exercises at home

List of the best exercises for beginners at home, as well as information on how to do it correctly.By creating a single course program to read and combine them, this will make it easier for you to start your first home lesson.

Exercise to burn fat on your belly

The abdominal muscles are located in front and side, so you need to choose exercises so that they work all muscles in proportion.Furthermore, it must be remembered that media is muscles and our goal is not to pump muscles, but to remove fat deposits from the abdomen and sides.

Planck

The initial position of the exercise is to bend the hand to the elbow, the position of the body is the focus, lying on the elbow.It is necessary to rely on the forearms and toes of the legs.The elbows are placed strictly under the shoulders, and the hips and stomach are tense.When you exhale and hold, do the bar when there is enough intensity (starting from 10 seconds).

  • Feet together - This will increase the load on the abdominal muscle complex.
  • Legs are straight and tense.
  • The hips were always nervous.
  • The waist should be flat when executing the bar.You can't bend around your back.
  • The stomach is attracted to the ribs, but does not require breathing.
  • Place your elbows completely under your shoulders, which will allow you to remove the straps.

distortion

Nothing burns the fat of the stomach faster than twisting.

  1. Just lie on the carpet, bent your knees and feet on the floor.Alternatively, you can raise your legs at a 90-degree angle.
  2. Raise your hands, place them behind your head, or cross them across your chest.
  3. Inhale deeply and raise the upper part of the body - exhale.
  4. Inhale again as you sink, exhale, and rise.
  5. If you are a beginner, do it 10 times.
  6. Repeat 2-3 sets.

running

One of the easiest ways to get rid of extra pounds.Running helps speed up metabolism and eliminates the consequences of stress, so it is very effective in losing weight and burning excess fat.

For more efficient fat burning, long-distance slow running is suitable.Adhering to the right running technique will help you avoid overload and injury:

  1. We looked in front of us, keeping our heads above us.
  2. The shoulders are fixed back.
  3. The press is a little tight, ensuring stability of the hips.
  4. The angle of the elbow is 90 degrees.
  5. Landing smoothly: First, take your heel, and then roll gently onto your toes.

Raise your legs

Dynamic movement of the lower part of the rectus muscle.It must be done in multi-key style: one method should be at least 20.

technology:

  1. Lying on the sports carpet.
  2. Put your hands on your body.
  3. Move your ankles apart together, straighten your legs, and lift them up to the floor 15 cm.
  4. With quick movement, raise your legs (the right angle should be formed between the hips and the upper part of the body).
  5. Restore your legs to their original position.
  6. Repeat the movement several times.
  7. Perform 3 series between methods, with a minimum possible break (rest time not exceeding 30 seconds)

grind

Torturing the weight of your left leg, bend to the right, and bring your knees into your stomach with the help of a press.

  1. Make a small tilt forward, pull your left hand upward, and downward.
  2. Pull your stomach.
  3. Lasts for 20 seconds, change hands, bend inside the body -Raise your right handDo your best, on one leg.Tasks are not unstable positions.The "mill" can be performed with slow movements.
  4. Repeat the second round.

Berry and hip exercises

Forward Lunch

Good exercise to strengthen the muscle groups of the hips and buttocks.Become even.Put your legs a little.We took a step forward, bent our legs at right angles, and sat slowly on it.We completely straightened the legs behind our legs, close to the floor, and leaned against our toes.Hold your back evenly and straighten your shoulders.We emphasize the foot climbing forward showing the legs.We do exercises of about ten to three to three methods.

The burial bridge

The exercise is isolated, exposing the gluteus muscles and visually lifting the "fifth point".

  1. We lay freely down along the body, legs and shoulders - width apart.
  2. We bent our knees at right angles and then tear our hips off the floor and leaned against our feet.In this case, half a time was formed.
  3. Under your feet, you can place the elevation to increase the load on your hip muscles.
  4. We delay this position for a few seconds.
  5. We went downstairs.

Legs kidnapped backwards

technology:

The fact that you put all your weight on your hands and knees means that your hips have to do all the work to lift your legs.This is an insulation exercise that will be very effective at targeting your butt!

Practice between the two sides

Lift the sides of your legs

  1. To do your first exercise for the side, lie on the floor.
  2. Open the right side and lift the body, bend your right elbow, and secure your palm to the floor.
  3. Tighten the press and exhale from the floor.
  4. Hover slightly in this position.Inspiration, put them down and relax.Do not fill your body and keep it even.
  5. Complete the 30 repetitions.
  6. After that, open the left and repeat the movement.

Distribution of hip standing

One of the most effective exercises to remove sides is to kidnap the legs.

  1. Standing on the wall, leaning over with one hand.
  2. Bend the second one on the elbow and place it on the waist.
  3. In exhale, lift your feet, inspire, and return to the starting position.
  4. Repeat 30 times and then change legs.

pace

Squat "plie"

He studied the muscles of the legs very well, with accents on the inner surface of the thigh.The area requires a good burden as it is usually rarely involved in daily life.In this part of the thigh, subcutaneous fatty fibers are usually developed, which can be difficult to deal with.

  1. We squatted directly backwards.Hands parallel to the floor.The legs are wider than the shoulders, and the socks are slightly deployed to the outside.
  2. We didn't squat completely - the knees didn't go beyond the socks.The pace is very slow and breathing is free.
  3. We start with ten repetitions.For the advanced level, we performed twenty exercises and performed two repetitions.
  4. Between methods, rest for thirty seconds.

Practice the "Chairman"

A common exercise that can make all muscles well.It burns calories perfectly.

  1. Standing on your back, we retreated half a step from it and began to slowly sink, as if sitting on a chair.
  2. In the hips and knees, we repeat the bends of the fecal structure.
  3. Keep your posture for thirty seconds.
  4. We rise from our muscles and relieve tension, trembling with our feet and brushes.
  5. We use three methods.

Hand practice

Push the knee open

Involved - Deltoid, triceps and large chest muscles.Pushing away from your knees is a lightweight version that pushes from the floor.It is recommended to make a subsequent transition from the floor to strengthen muscle.You need to try each lesson, straighten your legs and push your knees further.When performing push, the position of the hand can be ordinary and narrow.

  1. We kneel on our knees, with our hands wide shoulders - close to the floor.
  2. We raise our feet and cross;
  3. Push - the hand that stretches out the elbow;
  4. The movements are smooth and leisurely.This speed helps with good muscle development.

With narrow bracelets

Applying narrow hands, you can increase the load on your triceps.We practiced the same way as the first version, but we already put our hands on our shoulders.You can also perform push from a wall or bench.For beginners - from five to ten putts.

Fight with dumbbells

Biceps exercise.You can practice with several options.When using small weights and large amounts of methods, it can completely remove fat from hands and shoulders.

Bend at the same time

  1. Stand, sit, lean against the back.This makes it possible to load the muscle better, as the force of inertia will not work when lifting the dumbbell.
  2. We picked up the dumbbells and started bent our hands at the elbows and moved the shell to our shoulders.

In the alternating version, you can use a lot of weight as the muscles of one hand can rest.

Waist exercise

bike

  1. Lying on the floor.
  2. Fingers on the back of the head (do not grasp the fingers), and elbows are oriented forward.Legs stretched out.
  3. Meanwhile, bend your right knee to your chest and stretch it with your left elbow to it, spraining the oblique muscles in your abdomen.
  4. Change sides immediately: Bend your left leg and extend your right elbow.
  5. Repeat 40 times (20 in each direction).The approach time of 3-4 is 30 seconds.

v-crolling.

  1. Lying on the floor, stretching your arms behind your head and legs.
  2. Meanwhile, lift your straight legs from the floor, extend your straight arms to your fingers, and lift your back from the floor.The body seems to form the letter V.
  3. When moving up and down, it is a bit "round" the lower back.
  4. Repeat 20 times.The approach time of 3-4 is 30 seconds.

Chest exercise

Squeeze the palm

Exercise helps to strengthen the muscles in the chest.We focus on muscle contraction.

  1. Slowly squeeze the palm of the hand on the chest.The fingers are strictly oriented upward.
  2. Our best efforts lingered for a few seconds and gradually untied our palms.You can visually determine the benefits of the exercise performed – under the maximum compression of the palm, the bust circumference is slightly raised.
  3. We repeated seven times.

Bourpi

Burpa is an exercise that can replace the entire training because it is the lowest gymnastics complex.Helps burn calories for those who want to lose extra weight – first move.It can be included in a complex of chest muscles and performed independently.This exercise allows all muscle groups to be compared with the mini simulator.It especially helps with weight loss in the hips, chest and abdomen.

  1. We squatted and rested on the floor with our palms.
  2. We lay down and lifted from the floor.
  3. We went back to squat, jumped up, raised his hand high, and squatted down again.

These elements form an exercise that must be repeated in twenty seconds, and then you can take a few scores and repeat them a few times.The number of repetitions depends on physical exercise and age.

Breathing exercises for weight loss

Bodyflex

Grire Chauders develops breathing gymnastics for weight loss.Combined with proper breathing exercise with moderate physical exercise.All tasks are performed at a moderate pace.A noticeably narrow waist, getting rid of the sunken sides and tightening the hips will help the next body flex:

  1. lion.Stand, spread your legs along your shoulders.Turn your hands to your hips.Take a deep breath and get most of the air from your stomach.Keep the oxygen for 2-3 seconds, then release the lungs and draw the press.While exhale, squeeze your tongue tightly with your lips.
  2. Extend sideways.The starting position is similar to "Lion".Inspiration smoothly transfers the weight of the body to the left knee without tearing the right leg from the floor, placing the elbow on the left knee.Pull your right hand upward and extend your left hand to the side.With no rebreathing, fix the posture for as much time as possible.Exhale and go back to the beginning.Repeat for each leg 4 times.
  3. according to.Take the position - Lying on your back.Bend your knees and press the soles of your legs against the carpet.Raise your hand.Take in air, lift your shoulders and reach your arms to the ceiling.Relax on exhale.Perform 3-4 repetitions.

vacuum

This is both a breathing movement on the body.Although obviously simple, it differs in complex execution techniques, but there is constant patience and patience that everyone can master.In terms of effectiveness, it is inferior to bars and distortions.It is also suitable for men and women.Everyone who dreams of slim characters should include it in their training program.

  1. Take a deep breath through your nose.
  2. Hold your breath for a few seconds.Feel the tension of the abdominal muscles.
  3. A powerful, vibrant, but same deep breathing through the mouth makes the lungs completely destroy the lungs.

Useful tips and rules for performing exercises

  • Any course requireswarm up.This will allow muscles, ligaments and joints to be prepared to warm them, minimizing the possibility of injury.
  • Training should be intense, but still in a rather mild mode.
  • The minimum break between methods is 30 seconds.But don't give up on rest time, this will only lead to rapid fatigue (physical, moral), which will lead to a complete termination of training or generally speaking.
  • Between practices, you need to drink water, but a little- One or two is enough.Water will accelerate metabolism and therefore burn fat as well.
  • Correctly implement technology- The key to success.If you don't follow this rule, then practice will not bring benefits, but it can also be harmful - resulting in injury.
  • If you eat anything at the same time, without any system and unreasonable amounts, they won't give the results of the exercise.Adjust menus and diet It is necessary to bring it closer to nutritional recommendation options.
  • Training should be an hour later.After completing the course, it is not worth it to eat for the next 2 hours as the fat burning process is still inside the body.Violating this rule will not allow you to lose weight quickly.
  • ifAdd more dance, running or swimming to your training, which will help greatly speed up the weight loss process.

in conclusion

Combine these 20 exercises to lose weight and follow its implementation tips and you will quickly get rid of your extra weight, restore your beautiful body and correct your health.