Physical activities and complex exercises have a positive influence on health. But you can lose not only improve General health but also weight to with the same simple and well-known exercises. Consider what the most effective exercises for weight loss, and especially a simple and easily enforceable.
Stages right Training
Before the exercises you should prepare the body, physically and morally. This is especially important if you intend to have a series of exercises for weight loss.
- it is desirable that all of the exercises on an empty stomach;
- Warm-up (before each Training. For example, run on the spot for five minutes, is an excellent Training);
- Training should begin gradually – with a brisk walk;
- in the course of the lessons, you should water the non-aerated;
- necessarily good airing prior to the Training;
- take your vitamins, it is always useful, and during the training so special;
- the best time of the execution of the training session in the afternoon to 14.00 and from 18.00 to 20.00;
- exercises to perform, not later than 2 hours prior to bedtime;
- comfortable sports clothing is an important part of a successful education.
Contra-indications prior to the start of the training:
- do not take a lot of protein before the workout;
- should not calorie diet (better to eat Apple or banana) take high;
- you should not starve yourself, because it is, on the contrary, that the body begins to stock up on fat;
- do not close the window – light cured in the space - this contributes to the better didactization;
- if you have heart problems, poor pressure, dyspnea, or disease in connection with the vessels, a complex of effective exercises for weight loss the appropriate doctor. The Cardio exercises in the simplified mode.
Cardio exercises for weight loss
Cardio Training is best suitable for the early beginner. Those who drive long Sport, you are just as well suitable. This is because the Cardio exercises the cardiovascular System, strengthen saturate the whole organism with oxygen and increase the amount of good cholesterol. The Cardio-stress warm-up in less than 10 minutes not spend.
You can run up the stairs and down. Moderate Tempo with a somewhat higher speed down the stairs. Proper breathing – 1 inhale 2 steps exhale 3 steps. You have to run a minimum of 4 changes after 20 steps in both directions. More 5-10 levels increase every workout.
Jump rope. Jump as you want, but the greatest result is when you jump over the rope with straight legs. For the first Training 20-40 jumps is sufficient. More each time and increase to 10-15 jumps.
A step forward. You will need a chair, step, or the same levels. Step to the front of the stage, puts the second leg. Take a step back the same leg and without their first stages. 7-10 times on each leg. The higher the level, the more efficiency in this exercise, you will achieve.
Stop lying. Stand erect (stand with your feet shoulder-width apart), sit down, Rest with hands on the floor. Leaning on your hands, go to the stop position in the lying. Return to the starting position. Repeat the exercise 5-10 times, with a consequent increase of the exercise 3-4 times.
Exercise for losing weight
In order to prevent sagging of the skin and unsightly wrinkles, especially in the abdominal area physical exercises for fast weight loss will be very helpful. This allows it to keep a few rules is the strengthening of physical health to lose the pounds and remove laxity of the skin. The optimum combination of Cardio Training with dumbbells or exchange of such employment.
Squats. Feet shoulder-width apart, holding hands. To fall, without raising the heels from the floor 10 times. Each of the next lesson to increase 5 sit-UPS. Exercise strengthens the muscles of the legs, arms, back, belly. Crouch, so that the thigh is parallel to the ground (not above nor below) and return to the starting position.
The Bridge. Lie on your back, arms along the trunk, lift the ass, round arches, legs, thighs, buttocks as high as possible. Strengthens the muscles of the back, pelvis, legs, neck.
Exercise with the Ball. The same knee bend, but with a focus on the back. Press as hard as possible, Fitball back to the wall and Crouch. Important: keep your back straight. Strengthens the spine. Exercises on the Ball for weight loss are more effective.
Star. Jump with the Stand. Legs together, hands at the seams. Jump to the top, do Mahi, arms and legs in different directions. Land in the starting position. You can stretch the spine and all the muscles that actively burns calories.
By such Fitness exercises for weight loss, you are sure to burn calories, and the development of muscles, strengthening of the physical condition of the organism and they feel perfect. The exercises should be 2-4 times per week. Do not abuse oily and calories need food rich, the Vedas without diet all the expense for nothing. Proper nutrition and regular exercises for weight loss help you feel much better, more comfortable and feel safer to the extent that the extra pounds go.