Today, the weight problem is more relevant than ever. Both men and women can face him at any age. The reasons for the obesity are the most sedentary lifestyle, nutrition and chronic diseases.
Different methods can be used to combat weight, but none of them will have a proper effect without regular performance of weight loss exercises. Weighing weight, review the properties of physical activity to reduce the training scheme and more detailed constraints in their implementation.
To really benefit for women's weight loss, it is worth remembering the following recommendations for their implementation:
- Any training should always start with warming. Initially complex physical exercises, at least unreasonable, because they will cause rapid exhaustion.
- You can drink water between the performance of exercises to lose weight, but in very small quantities. Will accelerate the process of metabolism.
- The first training should be carried out at the minimum, especially if a person does not play sports before. It is also important not to overcome it. 3-4 Trainings will be enough in the week. Thus, the oil mass can be broken enough, and at the same time restore the body.
- It is better to overturn before the upcoming training. Vitamin Smoothie will be optimal to make, but there is nothing else. Otherwise, a human exercise will feel the gravity that does not make the productive.
- Minimum breaks between weight loss exercises (30 seconds will be enough).
- Dance, run or exercise training with swimming. This will be accelerated in achieving weight loss results.
- It is advisable to hold the first training under the control of the ram. It will help not help and show how to perform your exercise properly. Moreover, some people cannot force themselves to play sports, so the coach will be an excellent motivator.
- Don't continue to carry out home exercises to lose weight when pain is visible. It is better to take a short break and then continue training.
- Change exercise sets every month. This will accelerate the process to lose weight to avoid getting used to the same cargo.
- Alternative exercises that aimed to prepare different body muscles. For example, grow the abdominal muscles on Monday, pay attention to the back on Wednesday and Saturday.
- The best thing is good to end the exercise with heart exercise.
- To exercise in full force. At first glance, this may seem in the form of this experience, but more than 50% of people in practice, trying to try to try a sudden result, trying to test the third training session. In this case, despite laziness, pain and fatigue, it is worth to set and follow the right target. Only regular training will be really effective.
- If possible, it is better to train in fresh air.
- Choose exercise sets depending on the specific goals that a person set. Strengthen the press, to get rid of the sides of the stomach, eliminate cellulite, etc. Each exercise aims to burn fat in a separate area of the body.
Need to know! Before the training begins, you must note your initial settings - weight, abdomen, chest and hips. Changes can be recorded with each subsequent training week. This will allow a person to understand whether it is moving in the right direction and should revise the physical activity program.
The best results show the following exercises:
- Less lift elevators. Starting position - in an equal condition, the legs are eliminated. Raise the foot on the knee and attack the cargo by transferring from one leg to another. At the same time, it is recommended to catch a dumbbell weighs 4-5 kg. This will improve the result.
- Push -ups. It is necessary to focus on straight goals and feet. Do not bend the lower back, tense the cultural. Take push-up-up, leaning slowly, to the ground, as low as possible. Repeat 10 times. In the first training, a person can be difficult for two full-time-up-U-U-U-U-U-U-U-u, so you should be ready for difficulties.
- Turn the body. Sleep behind, bend your feet. Drive your arms to the sides. Stretching the muscles of the parties, the knees slowly stretch the right and left standards. Repeat 25 times.
- The horizontal bar. To get on the wheel at least 5 times without an approach. Due to a large load in the combinations of hands will be difficult for people with advanced obesity forms of obesity.
- Plank with the lifting of the legs. Turn to the stomach. Pay attention to hand and feet. Slowly raise your feet. Repeat each 15 times.
- Jump on the spot. Perform with closed legs. Exercise can be added with squats.
- Equal traffic. Ideal for quick weight loss because it only allows you to turn 140 calories on a 10-minute exercise.
- Jump on the rope. Exercises are only an excellent cardion to strengthen the limbs of the legs.
- Step aerobics. Such exercises strengthen the muscles of the back, feet and the press. You should prepare a small platform for their execution. You need to be with one foot and lift the other as much as possible and bend on the knee. For such training, dance music is excellent.
- Rowing simulator. Covers the work of the muscles of the hands, rear, chest and press.
- Lift your leg up, lying on the side. Repeat the same thing stretching from the other side after ten repetitions.
- Just be, fold your hands to your chest. Follow deep squats.
- Standing, back and bend back. It is important to follow you in this and other exercises.
Fact! It is best to lose weight to lose weight for women in a fitness room. There is always a living race, so the opponent will perfectly motivate the spirit, resulting in training will increase productivity.
To achieve the fastest and most effective outcome, home training to lose weight is recommended to make additions to diabetic nutrition. In this case, it is important to comply with such recommendations of feeding participants:
- Absolute alcohol and smoking. Getting rid of bad habits is the key to success in gaining effective weight loss.
- Change malicious oils useful. Thus, it is better to leave sausage, smoked meat, oily meat and fried foods. Instead, diet should be enriched with vegetable oil, avocados, nuts with useful oils.
- Consume low-strength sour-sour-cubic products. Cuts can be cheese, sour cream, white cheese.
- Refuse to use fresh pastries, sweets, cakes. Instead of bread, it is better to use dietary crackers.
- Complete the diet in 70% of vegetables and fruits, 20%, consisting of 10% of proteins and healthy oils.
- Review your eating habits. Ordinary fast foods are replaced by a useful nuts or home yogurt in the snacks instead.
- Prefer grain cultures (buckwheat, oatmeal, rice). It is better to cook porridge over water without adding oil. When it comes to pasta and potatoes, they can be consumed, but in limited clashes.
- The menu is dominated by a useful food dish. Different vegetable soups, cottage cheese casserole, salad with greens, etc.
- Prefer boiled or baked food. The food prepared in this way is more dietary and less high levels than fried foods.
- Avoid the night of food. The last meal a day should not be late for the evening.
- Often eat, but in small parts. It will remain exactly and at the same time it is saturated with the useful trace elements of your body.
One of the best ways to lose weight is the use of the hoop. It helps to use the back, hip, hips, abdominal muscles. Moreover, exercise with a hoop reduces only calories, but also improves blood circulation in the pelvis.
If you have never trained with a hoof, you should not open this work for a long time. To get the maximum result, it is good to use a non-uneven surface ring. Along with the addition, the parties will massage.
It is recommended to twist the hoop without a break for five minutes. Gradually, you can increase the process of such a training period until twenty minutes.
It is important to breathe during classes. Should be fast and even. Otherwise, occasional breathing will cause rapid fatigue and dizziness.
Attention! Exercises to lose weight for women can be added almost any sport. It can be a workman, bike, any aerobics. Yoga is also very effective. It does not only improve the convenience, but at the same time normalizes a person's psycho -emootal state.
Moreover, the following exercises to lose weight are less effective:
- Be completely, put your feet on your shoulder-growth and twist a little in your knees. The hands are also bending. Correct the body's body by animating as many muscles as possible. Repeat 15 times.
- Be all four, put it on top of your palms. Unload the media by tensioning the press. Bend your back and then move on and then move on the abdominal muscles.
- Breathe as deep as possible and hold your breath for 10 seconds. In this case, the muscles of the press are as possible. Repeat 5 times.
- Stretching on the floor, twist your feet. Take your hands to the back of your head. Lift the body up to download the press. Continue to breathe. Get up on the inspiration, breathing. Repeat ten times in three times.
- Stand at the bar on the elbows and tighten the abdominal muscles. Lift to stop the pelvis, then slowly down.
Weight loss training works best with an integrated approach to their implementation. At the same time, at least 6-8 different types of exercise in a training session are best.
The simplest system but also includes effective exercises to normalize weight:
- Sleep behind, put your hands under the hip. Even lifting the legs slowly emphasize your hand. Fix yourself in this position within a few seconds.
- Walk in place for 2-3 minutes. At the same time, it is important to raise the knees as high as possible.
- Stretch on the ground, twist your feet on your knees. Lift the pelvis slowly based on their hands. 20 times
- Stretching behind, strain the press. Lift your legs even in a position and perform their swings in the principle of "scissors". Repeat 25-30 times.
- In the same situation, twist the legs in the knees and the hands are in the elbow. Fulfill the knee that pulls up the elbow.
Give you need! It is good to make such exercises early in the morning. This is due to the accelerated metabolism in the first half of the day and in large loading of energy. Therefore, morning training is always more effective than in the evening.
In most cases, home training for weight loss helps to improve a person's total disgrace and strengthen health. Nevertheless, it is worth knowing about the following conditions where the body is not recommended to give an additional load:
- The period after the recent surgery. In this case, the body can be very weak, so training will only exhaust it and exhaust it. Moreover, shortly after transactions, the seams, formation of seams, edema and the appearance of strong pain can be briefly browse.
- Period of menstruation. At the same time, it is not recommended to lose weight for women due to the risk of bleeding and increasing cramps. It should be noted that sometimes this process continues very painful that another woman will not be able to do anything. There are no training questions.
- Period of aggravation of severe chronic diseases. Diabetes, Hiervet, which is actively flowed in the bronchial asthma, is especially dangerous to make excessive parts of the body or other parts for weight loss.
- Damage to the musaloshelet system. It can be broken, bruised or seriously a degenerative joint diseases (arthritis, arthritis, etc. ). You should not do exercise to lose weight in a sharp inflammatory process and pain. We need to wait for the normalization of the state and only make the previous physical activity and further train after this return.
- Pregnancy or chopping risk in late stages. At the same time, it can be very dangerous to lose weight for women. The exact information on such a limitation can only be a doctor in every situation.
- Having lesions on skin (wear, allergic manifestations in the form of rash, etc. ).
- Serious emotional disorders, neurosis. It is better to give up active training, but yoga and other relaxation methods can be very useful.
- Period of acute viral, respiratory or infectious diseases. Until the moment full recovery is the moment, physical activity is better to replace with light fillings. Otherwise, exercises to lose weight can worsen only one person's condition (nausea, fever, weakness, sweating and other unpleasant symptoms). If a person is not sure that the exercises are not sure to train to exercise before we start to lose weight, it must consult a therapist.
Home exercises for weight loss are rightly considered one of the best ways to reduce weight without side effects. Nevertheless, independent training really gives positive results, they must be carried out regularly for at least two months. This is the only way to make significant progress in this figure and overall prosperity.