A set of exercises for weight loss whole body

Welcome, dear readers. Today we are talking about a serious problem, relevant both for women and men, that is to say, on the excess weight and fast way to deal with it. The fat not only spoils the figure, affects health, it affects the internal organs, leads to premature aging, hormonal disruption, and other phenomena are irreversible. To bring the body to help you a set of exercises for weight loss. It is important to understand the correct way to train to get a rapid result and the hardening of the body.

The preparatory phase

Before embarking into the gym and performing daily physical exercises, it is necessary to understand the peculiarities of the process of weight loss. The secret of the success lies in the harmonious combination of the fat burning of diet and exercise.

What would this eat to lose weight

It is important to learn to eat well, because there is a workout will not help you to lose weight if you continue to eat high-calorie food. Menu for girls and guys who want to lose weight and make body slim and in shape, must be based on the consumption of protein. The main source of protein is lean meats, poultry (chicken and Turkey), dairy products, eggs, etc.

Combine the protein necessary for fiber contained in vegetables and complex carbohydrates (cereals, pasta durum). The optimal ratio of proteins, fats and carbohydrates for weight loss is 50/15/35. A prerequisite for people who want to lose weight over a period of 30 days are excluded from the diet:

• sweet;
• pastry and bakery products;
• soft drinks, juices and alcohol;
• semi-finished products;
• fast food;
• mayonnaise.

It is important to review the cooking methods. Fried food is considered harmful. If you need something to cook in the frying pan, use olive oil, but it is better to give preference to such thermal methods of food processing such as steaming, baking, stewing, boiling. Learn to count calories. You should consume less calories than the body spends. Sufficient standard for each day is the volume of 1200-1500 kcal. It is important to eat fractional, but in small portions. Do not allow feelings of hunger, so that will increase the risk of failure.

To get rid of the extra pounds, fall from the belly and sides in the short term, it is necessary to maintain the body's water balance. Daily rate of fluid is 2 litres. Drinking water without gas, green tea, herbal tea. Coffee, cocoa and other beverages caloric has to be abandoned.

The secrets of the success of the training

The newcomer, who used to sit at home and take a loaf of bread before learning the techniques of performing exercises, it is necessary to delve into the specifics of the training. Rules of carrying out of training for beginners at home or at the gym, it is very simple:

• Before any training is necessarily performed warm-up and then paste (stretching). It is necessary to warm up the muscles and joints, to avoid the risk of injury and damage.
• For the weight loss and calorie burning should be to focus on cardio load. Run, swim, ride a Bike, jumping rope, active fitness and aerobics – all types of cardio workouts. This charge begins the process of fat burning, develops the cardiovascular system and respiratory system. Cardio – great workout.
• To remove the fat is not the most important. To have a body elastic, is necessary for muscle building and pump. This requires strength training with weights – dumbbells, weights, barbell. Exercises should be performed 3 or 4 sets of 5-7 representatives.
• To increase the load must be gradual. Choose for yourself a comfortable pace of work. Start with a minimum of baggage, to learn the technique, and only then complicate the exercise.
• It is necessary to train in comfortable clothes and rhythmic music. All movements should be free, so that the clothing should not hinder. And joyful music to lift the spirits during the class.
• Start the day with morning exercises. It will help to charge the body with energy for the whole day, "wake up" the cells.
• Breathe properly. While exercise often need to breathe. The effort is always done on exhale.

Make a table with the schedule of classes. It is not necessary for the practice of every day. Let your muscles rest and recovery time of the muscle tissue. The perfect solution – workout through the day. It is important not to set ourselves unachievable goals, for example, the loss of weight in a week. Get rid of excess weight is a long process and requires the maximum commitment. Notice the result can be, at least, a month of training.

Mode classes

The training can be an object, that is to say, oriented to correct the problem areas — the waist, the legs, the priests, and reconstructive surgery. The Classes will be more effective if you determine what areas need to be strengthened and renewed. To control the results, take a photo before the start of the training, and repeat them each month. In the images it is easier to keep track of changes that occur in the figure. We offer exercises for different muscle groups. Select the appropriate options, and the creation of an individual training program.

For hips and buttocks

Area priests is for most girls the most problematic. Fats, as luck would have it, accumulate it below the belt. This is due to women's physiology. The body of the girls are "programmed" to deposits of fat in the stomach area, thighs and the buttocks because they created favorable conditions for the realization of reproductive functions. To achieve the reduction of volume in the bottom effectively help:

• Mahi. To perform the exercise standing or sitting. In the vertical position that has to be the hands to give support. First, right foot taps back, then to the left. If you work in the horizontal plane, must lie on side and lift the leg. The exercise you will need 20 times for each leg.
• The attacks. Stand up straight, dumbbells in hand, take a step forward and at the same time doing sit-UPS. As soon as the thigh will be parallel to the floor, again to SAY. Do 2-3 sets of 10 times.
• Squats. The exercise has many variations. To begin, the master of the traditional technique. Become directly, the distance between the feet of 40-50 cm, the hands folded in the castle. Begin to squat, to prevent the pelvis backward, backward, hold a straight line. Deep in the squat is not necessary to stop and start the movement in the opposite direction when the thigh will be parallel to the surface of the soil.

For the back

Our figure depends to a large extent on the posture. Has full and the people after 40 years, the spine has a serious load, and the muscles are not able to keep it under pressure. Therefore, it is very important to strengthen the muscles of the back. To do this, follow the following exercises:

• Mill. Be straight, feet placed wider than shoulder line, hands raised to the sides. You need to bend forward, back straight, and perform Mahi hands, alternately touching your sex. The optimal amount – 20 repetitions.
• Almost somersaults. Lie down on your back, legs, compressed the stomach and carry it with his hands, leaning forward. Grouped in this position, we should start to roll forward and backward. Do 2 groups of 10 to 15 repetitions.
• Basket. Found in the stomach, legs bent at the knees, the hands hold ankle. On the inhale lift your chest and hips from a floor, fix position and relax. Repeat 10-15 times.
• The snake. Lie on your belly, legs together and stretched, the emphasis on the socks. Assign hands back, connect them to the castle and raise the chest as high as possible, the gaze directed at the ceiling. Perform the exercise 10 times.

Following these simple movements, can significantly improve the status of the refund, to correct posture, to prevent the development of osteoporosis and degenerative disc disease. A simple and convenient way to return the training is training on the ball. Exercises on the ball can also strengthen the back muscles and other muscle groups.

Press

These exercises can be included in a comprehensive training or run separately in the morning and evening.

• Strap. The comments indicate that this is one of the best exercises are static in order to raise in General muscle tone. It is necessary to take the position of the push-up position, then bend your arms and lean on the forearm. The whole body must be tense and present a solid line. Stand in this position 4 times in 1 minute.
• Torsion. Lie on the floor, leg lift hill and log. Hands behind the head. Inhale, as you exhale raise upper body and extend your chest up to the knees. Perform 3 to 4 groups of 10-12 repetitions. Twisting there are direct, oblique, reverse.

• Scissors. Lie on the floor, raise the legs to a 30 degree angle and run crossing, which is reminiscent of the movement of scissors. The half of a minute left leg on the right, the other half a minute on the contrary.

For arms and shoulders

After 50 years, as well as the sudden loss of weight of the skin of the hands and forearms very drops. To give the muscles elasticity and tone, perform the following exercises:

• Push-UPS. Lie on your stomach, focus on the palms and socks. Bend the opposite elbow 20 times. If the first time with less, don't worry. Each time you will get bigger and better.
• The raising of the hands to the face. The exercise is performed with dumbbells. Become directly, in each hand a dumbbell. Take a breath and planted his hands to the side so that they become parallel to the floor. Aim to perform 30 reps in 2-3 sets.
• The Pull-UPS. The movement is done on the stringer. It is necessary to catch the horizontal bar so that the distance between the palms was 25-30 cm with a force of hands to stretch the body so that the chin was above the crossbar. The minimum number of repetitions to 10 times.

It is important to understand as it takes effective training. Good choice – no more than an hour, but 30 minutes is not enough. Before beginning the course weight loss should consult with your doctor and a professional trainer. They will help you choose an effective and safe training program.

Weight loss requires concentration and responsible approach. It is important to have a powerful incentive not to quit a workout, eat right and drop bad habits. Following the basic rules of the training, at home or at the gym, you will be able to get rid of excess pounds, to get a slim figure and self-confidence. Good luck!