What to do: - Belt — exercise-isometric (held static). The main thing is to keep your body. Follow the example in the picture: the back and the legs straight, the back does not have to give or share. Bleeding: When you are running the correct people, not only your abdominal muscles, but your back, buttocks, legs, and arms. It improves your posture and your overall muscle tone.
How to make: Take a stand the planks on the stretch your hands to start. Next, is increased very slowly, lower yourself down as far as possible. Then, it increased very slowly, place the body in the initial position. The pump: it Acts on the muscles in your chest, arms, and abdominal muscles.
The strengthening of the muscles of the hips and back
How to do it: Get down on their knees. Pull up your left leg and your right hand is in a straight line. After that, it increased slowly, then bend over and touch your right elbow to the left knee. Back to straighten. Do the same with your right leg and your left hand. Pump: Well, it trains the body and the muscles, flexing the thigh. It strengthens and stretches the muscles of the back, glutes, and lower back.
How to do it: Place your feet shoulder-width apart, with your entire foot as a whole. We slowly increased the sign on the imaginary chair. When your knees and feet should all be on the same level, but the rotation to be straight-forward. To keep your balance, you can put your hand up in front of you. Then, get on, how can it be slower and slower. Pump: the Muscles of the buttocks, thighs, and calves.
The press and the waist
How to do it: To do this exercise you need to lie on your back with arms extended above the head, the leg, and bend your knees. Next, with the smoothed with the hand you have raised, slowly lift the body, and play all the way through to the semi. Re-increased slowly to the starting position. Pump: the Muscles, the cortex, and the reduction of the waist.
Exercises to lose weight from the entire body
Thanks to the technical breakthroughs as well as an increase in the level of our life. However, at the time, the worse the state of one's health. The reason for this, they is unnamed, the poor diet and the daily routine, bad habits and sedentary lifestyle of most people. If You are unhappy with this state of affairs, then this article is for You. It is important to understand that, in any case, the main up - start! To achieve the best possible results, you need to make an effort. As the old Russian proverb: "work does not pick up the fish from the pond"! So, as you understand it, you will have to work to strive to achieve the outcome.
The majority do not achieve their goals, and to cast it to the real world. For the reason that properly selected exercises. For instance, if you want to lose weight in the belly and on the sides frantically, doing all kinds of abdominal exercises. In reality, however, it is not possible to lose weight in one place. It is for this reason that you need to exercise to lose weight from all over your body. This is the only way by means of to the accomplishment of the diet, it's possible to lose the weight and keep the weight off.
It is well known that the whole of the load, the physical burning of calories. It is only logical that as more and more heavy, and more weight, the more calories will be spent. When you are running heavy-duty mnogosloinykh (or base) of the exercise to engage more muscles than you do when you run a more light-odnosemjannyj (insulating) region. As a result, they burn a lot of calories. It suggests a simple conclusion — don't waste your time on inefficient workouts!
The most effective exercises for weight loss whole body
The back squat. When you do this exercise will involve a large portion of your muscles. You can take just about anywhere, since it does not require any additional hardware. However, when it is possible, it is best to do a back squat with the bar resting on the shoulders. The extra weight can significantly increase the efficiency of the financial year. Back squat, up to the emergence of feelings of a burning sensation in your muscles.
- Stanovaya draw. It also takes into account the huge number of large and small muscles. However, in order to carry out this exercise, You will need a barbell or dumbbells.
- The cost. This exercise not only strengthens the glutes, and the muscles of the thighs, and burning calories. It is best to perform it with dumbbells or a barbell on your shoulders.
- Please do not move it. The best exercise for weight loss. Note, however, that you do not move the air very effectively, which makes moving around on the inside and on the treadmill.
- An indoor swimming pool. During the trip, it covers almost all of the muscles in your body, which makes it extremely effective for weight loss.
- Push-ups off the ground. When you first run this year in varying degrees may also involve almost every muscle in the body. The easy-to — push-ups on your knees.
- With cycling. Not only will it help you to burn great amount of calories, but also to improve the well-being and elevate your mood.
- Jump to the rope. It is plain, however, that effective for weight loss. Don't forget that the jump needs to be intensely!
Exercise for weight loss on the list of most effective
The majority of people are wanting to have slim, athletic body, but not everyone will achieve the results that you want. This is due to, first of all, what many people do not know the proper way to train, and what type of exercise is most effective for weight loss.
The most effective exercise for problem areas or all over the body.
Experts in the field of training has already been proven that when losing weight it is not possible to burn fat locally, and that is just the problem of the area, for example, in the area of the stomach. But even so, it is still possible to find people who believe the opposite. The best choice would be a combination of exercises for the whole body, with a focus on the development of the problem areas. To achieve the very best results from an exercise program should be a function of the level of education of human beings, of, for, and of the objectives it wants to achieve.
The mistake of beginners is that they are focusing on any kind of a muscle group, that is, they believe it to be delayed or a problem. For example, a person with excess fat in the abdominal region hard, they start to carry out exercises for abdominal muscles. This is totally wrong. This approach is not only not going to get rid of the extra pounds, but also for the development of the abdominal muscles, your belly will start to look more voluminous.
For the year, based on the uniform development of all muscle groups and become an effective tool to get rid of the excess weight. By using this software, you can several times to increase the consumption of energy in the body, which in turn will lose weight. With this method, you can also include exercises that you enjoy, so your workout is not going to take offense, and that will greatly increase the chances of you seeing the results you want.
12 of the most effective exercises for weight loss
If the choice falls on a full body workout, and the program includes the following exercises:
- The squat is one of the most effective exercises when you lose weight, as well as the running of the league, set of the muscles, which increases power consumption and causes an increase in hormone. The load when you back squat, you can the glutes, the muscles of the lower leg, as well as to the press, and the extension back is a round fired for the stabilization and retention of the body. Make the following changes: a squat classic, "plié", "high", the back squat in the Smith et al.
- Stanovaya-traction – year period, during which the maximum included in almost all of the body. It is quite complex in technical terms, for this reason, it is not worth chasing in a lot of weight in the first lesson. The options are numerous: the classic Stanovaya pull "the juice", a dead draw, Romanian, Russian and tension the other.
- Attack is a great exercise for the point of explaining and talking about their glutes, biceps, and Quad or hamstring. Before you do, though, with the weight to learn the technique right and the knee of your front leg should be on the inside of one half the body is in a straight line and at right angles to the ground, and leg it back the way at an angle in the knee joint. The attacker can make on the road, on the site, with a step to the front or to the rear, with a change of foot in the heel.
- Push-ups – the most effective exercise is the weight for the point of explaining and talking about the pectoral muscles and the muscles of the hand. For a change, it is not only sex, but also from the bench, with the focus on one hand on the ball, the ball is in the other versions.
- Pulling up to the ideal exercise for the development of the muscles of the back, shoulders, and arms. It is very difficult, so the little ones can get on with your chin up in the simulator, the gravitron, or a rubber band in the horizontal bar.
- A few burpees in power, and in a way that is accessible for effective weight loss. It also allows you to turn on the muscles of the entire body, as well as disperse the body's metabolism, which is very important in the burning of fat in the body.
- The belt is an exercise in developing a corset, with the addition of the stabilizing muscles. To start the execution of the recommended 20 to 30 seconds, gradually increasing the duration of the approach. Options: the classic design of the max-planck-institute, over the elbow, in the straight line, hands to the side, back belt, and more.
- The asterisk ( * ). The exercise consists in jumping with a cotton wool in the palm of your hand above your head. Not only does it develop strength and to activate the fat-burning process, but it also has a positive effect on the spine.
- For a rock climber. Starting from the initial position, such as seals you must pull the knee joint of each leg body, and replacing the foot on the heel. Your body should form a straight line. The exercise is designed to work the abdominal muscles, lower back, and upper arms.
- Found a push-up – exercise-active-working on the triceps. To do so, is it possible to from stools, benches, beds.
- Do not move on the spot, lifting the knee up to parallel with the floor. It is ideal for the development of resistance to the revival process of the exchange, for inclusion in the working set of your muscles.
- Jump to the rope. Not only will it help you to burn off fat, but it's the inclusion of the work of the muscles of the lower leg, foot and buttocks.
The execution of each of these exercises will have an effect only if it appears to the proper balanced diet, with a small deficiency of a calorie.
An integrated approach to training for fast weight loss
Sometimes, losing weight is needed in a short period of time, then, a few exercise in the living room, it will not be enough. In this case, it is necessary to take a holistic approach.
In the mornings, it's a good idea to start with a short loading time, which includes the training of the muscles and joints, and also stretching. If there is a desire and possibility, then you may want to organize a run, literally, for 15 to 20 minutes. If you have a sedentary work, so it has to be said, if the time intervals into a very small club. Try to walk a bit, stretch my legs. If you can, do so, for example, 50 crunches, and 50 runs of the ab exercises that you can do even at your place of business. It's a simple, but very effective. When losing weight it should not be forgotten, but it is better to give preference to the regular training. Go to the room for a minimum of three (3) times a week, combining cardio, weight exercises.
Exercises to lose weight from the entire body, which will give a result as fast
Many women are concerned about the other children, looking for a way to lose weight in just the entire body, rather than locally. Exercises for this type of weight loss that there really is not a fairy tale, or even a miracle. However, it should not be assumed that everything will be easy and simple to do. The fact is that any type of exercise that removes the fat from all parts of the body, and tells you about its level of complexity. That is, it is very difficult to achieve, but if it doesn't stop on the way to the blue dream, it is definitely not for you.
Exercises to lose weight from the entire body
For each exercise, it is best to repeat some of the 5 points.
- Starting position – stand up straight, place the width of your shoulders. The hands fold up, put in the palm of your hand parallel to the ground. Once you start to push the knees out to the palm of your hand. The most important thing is not to get the palm of the hand below, and keep in the flat position.
- We went into the down position, down on your knees on the press release to the press your chest on the out-breath. The back should be straight, with your stomach on the way, and how to get rid of the straight lines.
- In the prone position. The leg is folded and raised, produced, and reduce the feet. The most important thing is to look at the back, was pinned to the ground.
- Back support in bed. The put your feet up, to simulate the operation of a high, standing on the knees.
- Get down on the floor, stretching your legs, and your hands are located vertically above your head. Exhale – to lift the body and turn to the right-hand side, and, simultaneously, pressing the right knee into the chest. The inspiration for the constitutional position.
- We want to include in your life-sports-fitness-of-charge help great for biking, inline skating, walking with a stick. Among other things, it tracks use most of the muscles of the body, and its low level of popularity.
- Lie down on your back, lift your legs up and cross them in the air. The legs should be straight. Next, place your hands on the side of the body, and lean your hands on the floor. Inhale – pull up to the belly, a little bit of a move around to the back, lifting the hips and pull your feet behind your head. To do this, it is necessary to do it with your hands. Vent – hit by fighting with all his might in the stomach, rose up slowly, pull down the lower leg. For an excellent and appropriate to make it about 9 more times.
- Get down on your knees in front of a pillar, in the shape of a chair, place your elbows on the seat. Straighten your legs and bring it back to them with your body, stick to a single straight line. After that, you you you you you need to stretch your abdominal muscles. In any case, it is not padded in the buttocks! To breathe you need to calm down, in such a position, it should be up in a minute or so. In each round of the exercise, the length of time spent in this posture should be increased.
- Stand up, walk away, let a distance of the width of the shoulders. Your hands are above your head. The semi-stop to look at a different side, a careful to to stretch out their abdominal muscles by bending your legs. To download the pope on down, if you were to sit down in a chair. In such an approach should be no more than a minute, and then very, very quickly in any way right, and jump. Once again, fold the legs down on the pressure. Exercise, and repeat 12-15 times.
- Stand up straight, with your feet at a greater distance from the shoulder all the time. Hands at her side, and one on the bottom. Step on the way to the left, folding on the proper foot. Right this moment, it continues in a straight line. To keep your balance, stretch your arms to the front. You can then return to the starting position and repeat 11 more times.
Chocolate for weight loss
By the way, a recent study has shown that people who eat at least a train of chocolate up to three times per week have a lower body mass index. And that says a lot about the to stimulate the body's metabolism, as a minimum, therefore, one of a pair of wedges, don't give up. However, it is best to eat it all, even in the dark, or bittersweet chocolate – it is the most useful for you. Therefore, in order to lose weight all over your body, it really is possible, the more important it really is to place yourself for this goal and reach it, no matter what.