Effective exercises for weight loss

You can get rid of excess weight and place your figure only if you combine your diet with physical effort. Recently, many people's lifestyles have been the best: a multitude of fatty and high levels of food, a seductive lifestyle, minimal activity, lack of oxygen. All of these factors have a negative effect on health, causing weight gain and all kinds of diseases. Doctors strongly recommend at least half an hour to draw daily sports. This will have a beneficial effect on both the general condition of the body and the appearance. Let's find out which exercises are effective for weight loss.

The basic complex of effective exercises

It is not necessary to buy an expensive subscription at a fitness club or gym. It is quite possible to deal with the home, the main condition is to adjust the exercise. Those who have never played sports before starting with basic exercises. They are not complicated in execution, but nevertheless they will be able to prepare the body for more serious exercise. For beginners, it should start from 20-25 minutes, gradually increasing. To prevent injuries and sprays, effective weight loss exercises are performed slowly, without joking. It is best not to use weightlifters yet, or do not get dumbbells that are not more than 1 kg.

You need to start any training warm. You can just dance to funny music, pour the shoulder girdle, perform feet swings on the pages and light squats. Five minutes of active movements will help to train muscles for further work.

Simple but very effective exercises for weight loss should be performed 16-24 times with 2-3 approaches.

1. Squats.The legs are far from the shoulder width, the legs look straight. Squatting, make sure the knee does not go beyond the finger while the pelvis is far away.
2. Shrubs.From the position of standing, alternately right and left foot, move forward, and knee to right angles.
3. Plie.Standing wide, socks look as low as possible. The inner surface of the thigh was strained as well as the muscles of the buttocks.
4. Straight hands apply to the pages, the palms look at the floor. By attempting to perform movements, as if the palms were on the surface of the water. At the same time, do not bent hands or lower.
5. Exercise for the press.Lying on the back, feet bent and standing on the floor, hands on top. To remove, raise the case, reduce it. Do not press the chin on the neck.

Complete training with stretching. Sit on the floor, distribute legs wide. Gently stretch the body first on the right leg, then to the left, then stretch your hands forward and reach your hands.

Effective exercises for decline in abdominal weight

Press exercises should not be performed on a well. Make sure you breathe properly - exhalation is always done with effort. In order for the stomach to become flat, it is necessary to upper press muscles, lower and do not forget about the binding muscles. All the most effective exercises for abdominal weight loss are performed 20-25 times in three approaches.

1. Lying on the floor, on the back, the legs were bent on the knees, the hands on the head. For exhalation, we compare the case, but not fully, but only the shoulder blades from the floor.
2. The same position as in the previous exercise. Raise the case, left leg with our right hand, left hand - to the right. Mandatory muscles work here, and the upper press is involved.
3. Very effective exercise on the lower press is correct to raise the legs. If you get rid of the floor when raising, you can put your hands under the sort. Difficult option - reduction of legs, do not touch the floor with them.
4. The legs rise high and look at the ceiling. When removing them, they push, we try to use our socks. The lower part of the press was strained.
5. The case is completely on the floor. We try to raise the upper part of the body at the same time and release straight legs from the floor.
6. Sitting on the floor, the legs are bent on the knees. We try to deny the case as much as possible, and the whole press is completely tense - both at the top and the bottom. We return to the initial position.

Effective exercises for losing weight sides

Often women experience fat deposit exactly in the field of the parties. There are ugly rollers that cannot be hidden. Effective exercises for losing weight and diet will help to remove the waist line with elegant and excess fat. To do this, you need dumbbells at least 2 kg and fitball. The more repetition, the better.

1. The position stands, the legs on the shoulder width, the hands, the elbows look in different directions. We put our body on the right side first, then to the left.
2. In each hand in the dumbbell. We carry inclinations first to the right, then to the left.
3. The dumbbells are on their shoulders, holding their hands. On the right elbow we try to reach the left side as much as possible, to the left - to the right.
4. One dumbbell is bound with two straight hands on top. To remove the same straight hands, to the right of the slope, inhale - start position, remove - to the left of the slope.
5. With the right arms, we are holding the fitbol. We finish the scroll in one and the other.
6. Fitball should be leaning against the wall, lying on one shoulder, so that the legs rest on the wall. Hands bent on the back of the elbow. We were growing up, and the whole side surface was strained. Repeat the same on the other side.

Effective exercises to lose weight

In order to get rid of fat deposits on your feet and make them attractive and weak, you need to work. Do not regret yourself, perform effective exercises for weight loss, as the end justifies the means. The best option would be a combination of aerobic loads with strength training. To strengthen the muscles of the feet and to achieve their weight, you will not start classes on an empty stomach. Eat protein foods or fruit salad for a few hours.

1. The best and most effective exercise is squats. The lower the pelvic drops, and the knees on the right corner, the better the buttock muscles.
2. Lunches forward, back, right, left. We make sure the elbows do not go beyond the finger.
3. The legs are far from the shoulder width, climbing the socks, heels from the floor. The calf muscles work in this exercise.
4. Gemini with straight legs back. You can do this exercise, or you can also have an elbow and knees on the floor.
5. Gemini to the sides. Exercise is also performed both in the elbow and in the knee. In the latter case, it is necessary to ensure that the body does not deviate from the sides, and the leg that the swings perform were always right.
6. Lying on his back, his legs were bent on his knees. During exhalation, the pelvis rises high, the heels do not fall from the floor. On the basis of inspiration, we will fall into the original state.

Effective exercises for losing weight thigh

In women, excess fat is often deposited in women. This is due to physiological characteristics as well as a seductive lifestyle. To make the thighs weak and fit, you need a set of exercises that are directed to lower body weight loss. As always, perform effective exercises for weight and hips loss 15-20 times 2-3 approaches.

1. Close the dumbbell under the knee. Right leg bent from the dumbbell to make the swings as possible, make swings 20 times, then repeat the same on the left foot.
2. Standing, put one leg on the finger, perform the squats, and the pelvis stretches back. Change your leg.
3. Lying on the right side, performing the swings straight left foot, repeat the left side of the right foot.
4. He lay on his stomach, his hands under his chin. Remove, lift straight legs, blow the buttocks and hips, pour on the floor.
5. Lying on the back, straight legs look at the ceiling. We have a wide dilution as possible during inhalation, during exhalation we reduce the back. The inner and outer surface of the thigh works.
6. The back was lying, the legs were bent on the knees and standing on the floor. We reduce the pelvis and knees together, we distribute our knees on the removal, reduce the pelvic floor.

Effective exercises to lose weight

Very often, women neglect their cuttings, and the muscles on them will be flabby and loose over time. Especially for those who have the first to become fat and shoulders. But the combination of hands on the muscles of the hands will help them lose weight to safely wear trainings and sundresses. Effective weight loss exercises are carried out at least 2 kg of at least 2 kg.

1. Standing, shoulder width, hands are straight and the floor looks. In turn, raise your right and left hands.
2. The next exercise is similar to the first, but only you have to raise both hands with locked dumbbells.
3. Stretching the right arms on the pages. We do this on exhalation, our hands slightly bent in the elbow.
4. Biceps exercise. The elbows are pressed to the lower back, the palms look. It is best to get a heavier weight for this exercise. We raised our shoulders, and by pressing the elbow's body, breathing we returned to our hands in its original state.
5. Triceps Exercise, which is also best done with heavier dumbbells. On top of the hands and bent to the elbow, and they hold the dumbbells. Remove your hands, but the elbows should be pressed to the ears. By inspiration, we put our hands on it.
6. There is no better exercise for weight loss than push. It can be performed on the knees, elbows on the pages. We lay down on the floor as much as we can, and the back, arms, shoulders, and press muscles are strained. We are in the original position. After a few approaches, you should definitely pull the arms and back.

Tips and recommendations

To achieve the desired success, you need to regularly perform an effective set of exercises to lose weight. Power training should be alternately aerobic and cardio loads. Running, quick walking, active dances, biking, swimming will benefit less than cargo exercises. After training, the muscles should be restored for at least one day, so do not work for the forces for several days in a row.

If the training is held at home, it is necessary to have a well -ventilated room. Fresh air is essential during sports. The result will not be if you do not do regularly and not systematically. You have to configure yourself for a long job, and if there is a desire to skip exercise, lying on a sofa or eating a cream cake, then the muscles will get used to constant loading, and effective workouts will only bring positive emotions.

Training should start warm. Aerobic load for 5-10 minutes warms the muscles, which will prevent stretching and allow the muscles to work more efficiently. At the end, you have to reach and relax.

Do not forget about proper 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, dramatically restrict calorie intake. It will be enough to refuse baking, sweets, fatty and fried dishes and fast cooking products. Those who are actively involved in diet sports are essential for protein so that the body does not get it from muscle tissue. You should also include water -cooked cereals, vegetables, seasonal fruits in the diet. And do not forget about pure drinking water.

Regular exercise and a healthy diet, very soon the mirror will be pleasantly surprised.