Exercise for weight loss

The lack of excess weight — backup cheerfulness, excellent well-being and good health. Slim figure, adds confidence and increases self-esteem. Reduce the weight you can at home and without simulators — it is necessary to perform the exercise for weight loss.

There are different complexes of exercises for weight loss at home:

• women;
• men;
• children;
• suffering from obesity;
• they want to make the drying of your body.

Exercises for thin it is worth it to choose based on your requirements, the possibilities, the age, weight and growth, as well as individual characteristics.

On the internet there are a number of articles with exercise, which lose weight in a week, however, it is important to remember that the key to successful, how to get rid of excess weight once and for all — smooth. Best exercises for weight loss are focused on gradual lifestyle change and not an instant effect.

In addition to classic training in the gym helena at home with the equipment, there is also aerobics for weight loss:

• yoga;
• pilates;
• stretching.

On each of these destinations, the emphasis is on stretching the muscles and a comprehensive relaxation of your body, allowing you to reduce the fat layer. Gymnastics weight loss easy to perform at home, as it requires equipment and facilities. The effect of weight loss is achieved through systematic exercises and muscle relaxation. To achieve results it is recommended to combine any exercise with restriction in the diet.

The universal rule of weight loss:

Slim body — the consumption of a larger amount of calories than the intake. Any exercise for weight loss at home will be effective if it is accompanied by proper dieting and mode.

When and where is best to start

The process of weight loss should be aimed primarily at rehabilitation. Realize that being overweight has a negative impact on do not exceed your health and it is necessary to go on a diet to lose weight can be according to the following attributes:

• you feel exhausted, constantly sleeping and not to control your appetite;
• you are fixated on diet, eat a lot of low-quality foods and dietary supplements;
• you have high blood pressure helena symptoms of diabetes;
• due to the increase of body weight you feel pain in the body;
• you became difficult to maintain the usual activity and participation in sport;
• when performing any other exercise you experience shortness of breath, increased sweating and heart palpitations.

There is a mathematical approach to the definition of overweight:

BMI (body mass index) = weight (pounds) : height (m) x height (square)

Normal is recognized as the index to a value of 25. If the indicator is higher, it testifies to the need to reset the weight, because in this case the weight will start to have a negative effect on health. Index more than 30 is indicative of the initial stage of obesity. Fitness for weight loss — a great way to bring yourself into the desired shape and develop health. There are a number of variants of the exercise and at the beginning you will be able to choose the training according to individual preferences. It is necessary to calculate the number of calories according to the parameters and stick to this number when drawing up a power plan. The main points to which attention should be paid to the loss of the amount of fat in the body be safe:

• you need to lose more than 1 kg a week, which is optimal for maintaining muscle mass;
• you cannot dramatically reduce fats: their content in your diet should be about 20%;
• nutrition should be balanced and contain vitamins, minerals and food supplements.

Effective breathing exercises for weight loss

Breathing plays a key role in the functioning of your body. It is able to not only ensure their livelihoods, but also to regulate internal processes. One of the most effective exercise for weight loss is considered a respiratory gymnastics. It has a lot of advantages:

• oxygen helps to quickly absorb nutrients in the stomach;
• breathing exercises promote the breakdown of harmful substances;
• will help reduce the stress hormone in the body;
• exercises for breathing for weight loss can be done at home;
• beneficially affects the female organs;
• when done properly, waiting for you to super-effect.

The main principle of each technique — to use abdominal breathing, so inhale and exhale, inflating the abdomen. By combining different techniques, referred to in the procedures, you will bring great benefit to your body. Duration of the lessons is not more than 20 minutes. While the private so much time every day, without forgetting about the warm-up, you get the desired effect, quickly and without work.

We buttocks exercises

Any physical activity depending on the intensity of the load, contributes to the reduction of the fat layer on all parts of your body evenly. However, there are exercises that focus on the individual working zones. These include the complex for the fit thighs and buttocks.

There are five basic exercises for weight loss, which will suit the beginner:

1. Standing on all fours, alternately lifting each leg up, bending your knees, before the emergence of tension in the buttocks. Keep your back precisely, and the hands — perpendicular body. Distribute the load on four limbs evenly. Perform 3-4 sets of 15 times on each leg.
2. Squat technique "plié". It differs from the normal by the squat is to be performed, it is widely spread legs. It allows you to practice the inner part of the thigh. Do 3 sets of 15 times.
3. Jumping rope. This is a game from my childhood and is in the top of effective exercise for the buttocks at home. Jump, landing on the socks. So he worked the calf and is achieved by an optimal load. Duration — a few repetitions of 5 minutes.
4. Using a low bench helena any serving surface, get up on it and get in a quick pace. Practice should be about 5 minutes and constantly in several approaches. Try to keep the body motionless.
5. Become exactly as before conventional squatAnemi. The remaining leg, buy the second before the cross and follow the squat. This exercise allows you to move the attention load on the anchor leg, and efficiently work the muscles of the buttocks and thighs. Do 3-4 sets of 15 times on each leg.

For a successful result is worth to come to training mode, and stick to that it is easy to lose weight at home. Optimally, working out 4-5 times a week, giving the body a break to rest and recover. Calculate the days when you train, and write down formed a plan, and stick to the exercise plan. So you make the training maximally effective.

We do shapely legs

In exercise for weight loss on every day, it perfectly complex for the legs. It's uncomplicated, but effective, so it is suitable for both beginners and for thorough sports lovers:

1. Stand up straight, perform mahi feet in different from your body part. For convenience, you can attach the foothold to the front. Listen not in a hurry to work the muscles well. Perform 3-4 repetitions up to 15 times.
2. Squats are able to actively influence not only on the buttocks, but also on the thighs. Perform 3 sets of 15-20 times. Try not to cringe, smoothly, to avoid damage to the knee.
3. Running in place will help to reduce the body weight without undue effort. The most effective internal interval running — about 4 minutes in a normal pace, alternate 60 seconds of running at a maximum for you pace.

Try to engage in exercises that help you lose weight, run — in the warmer months you can train on the street. Tools, which are considered the best in the area of dropping weight. Sports activities help to not only lose weight but also to strengthen, improve the body as a whole. Try to include in the course the techniques that you like, and indulge in pleasure — then weight loss will be for you a pleasant bonus.

We create a flat tummy

If you are troubled by excess weight in the abdominal area, will help you simple exercises for weight loss. In their complex includes a set of simple techniques for fat reduction in the area of the zone of the abdomen and hips:

1. Swing the press. It is necessary to lie in position on my back. Buy your hands behind your head and gradually open the upper torso from the floor. Proper technique means the voltage at the expense of the abdominal muscles. Make 4-5 approaches to 10-15 times.
2. Planck is an effective exercise for stomach and sides. Lying on your back, rising to her elbows, helena palm, tearing the top part of the cover from the floor. Then, rising on socks. Do not exceed your body has to cope on four points: two palms and two legs. Hard efforts to become static, as possible. The optimal time — 5 minutes.
3. One of the basic exercises for a thin waist and flat stomach is the "vacuum". Should happen exactly breathe as deeply as possible and exhale strongly draw the belly in itself. Using the "vacuum" is it possible to see the first results of weight loss per week. It is worth it to perform on an empty stomach, thus reducing the muscles for a period of 5 minutes and more.
4. The lateral press. It's physical exercise differs from the classic version by the original position — lying on his side and not on the back. The side press allows the drawing of the oblique abdominal muscles, create a waistline and burn fat in this area. Do 5 approaches on 10 times on each side.
5. Take supine position. Pull the legs forward and join your hands behind your head. With the exhale lift the legs up, as if "pushing" their of the lower press. Exercise acts on the best troubled abdomen, in which deposits build up in the first place. Do 5 approaches on 10 times.

For quick weight loss at home, especially when it comes to fat, it is important to maintain the results of the exercise of power. Lessen the volume of pain, you can easily imagine yourself in the form, and thanks to the physical exercise.

We grow back and we do it chic

Many novice athletes are trying to exercise program for weight loss that uses all muscle groups, forget the back. The spine — a very important authority, which supports all systems s. r. o your body and provide him with the movement. Often the cause of excess weight is a violation of the locomotive engine device. The selection of exercises for the back will help you avoid pain in it, and to comprehensively strengthen the body:

1. It is necessary to lie on your back with straight with your hands along your body. With the exhale lifting of the pelvis off the floor, caving in in the back. Proper exercise means taking a break for 1-2 seconds at the top position. With breath — go down to original position. Repeat for 20-30 times.
2. In a sitting position on the mat, lift your hands up, it creates tension. Squeezing the muscles of the buttocks, move the Mat back and forth for 5 minutes with breaks.
3. In a standing position, lift one straight leg and place it on the serving surface. The second leg is exactly on the floor. With exhalation bend forward, a sleeve on my leg, stretching my muscles. Do 5 approaches on 10 times.
4. Sitting on the floor and holding the back evenly, take a deep breath. With the exhale smoothly drag the hands on the toes of the feet, without forgetting about the position of the back. Perform the task 10-20 times.
5. Lying on your back, pull straight arms along your body. Exhaling, lift the lower part of your body, leaving the shoulder blades on the floor. Lower the straight legs behind your head as possible. Perform 2-3 sets of 15 repetitions.

There are many kinds of exercises for the spine. Strengthen your back able to is not just a set of exercises for weight loss at home, as well, and all the sports hobbies (swimming).

Tightens hands

Athletes, performing exercises for beginners, often forget about the hands, pay attention to more than the critical, in their opinion, the courses. However, the hands are always on the mind, and their appearance can tell a lot, and therefore, it is worth it to include their pumping in the fitness-exercise:

1. You will need weights — water bottle helena any other weight. Become smoothly, tilt the body forward. With the exhale, attract your hands with the weights along the hips. Repeat 3 sets of 15-20 times.
2. Using the same device, it vibrates. Breed hands in different directions with the breath and with the exhale slowly to attract them to each other, a sense of tension. Do 4 sets of 15 times.
3. Push-ups are considered one of the most effective exercises for pumping of the hand. The initial position — the same as in a bar, just place hands a little wider. Slowly bend elbows and lower body, with a hint of return to the original position. Do 3 sets of 10 times.

For dropping weight does not need to exercise at the fitness club. Today, there are plenty of alternatives to the gym, which hall — from the online-exercises for weight loss and ends with exercises at home for women and men. If you want to achieve the result you can in any financial and resource options.

How to speed up the results of a proper diet

For the qualitative reduction of the body weight some exercises may be insufficient. It is recommended to make adjustments to its power mode, it replaces low quality and harmful products useful alternatives. But do not overdo it — when strong exertion the body is experiencing stress and stores fat.

Follow a calorie deficit

There is a golden rule of weight loss — the body burns fat, when you spend more calories, than it consumes.

When counting calories, it is necessary to take into account usually the Mifflin-San Giora:

Basic metabolic rate = (9.99 * weight in kg) + (6.25 * height in cm) – (4.92 * age in years) – 161.

The obtained number is to be multiplied by the coefficient of physical activity (from 1.2 to 2.0), a sober assessment of his level, and then take from the result 20%. The result is and will mean the necessary daily norm of calories for you. Try to adhere to the obtained figure, without fanaticism.

Harmful foods causes a buildup of salts in the body, and also contribute to the formation of acne, disorders of the functioning of the intestines and excessive weight. For quality reduction of the body weight you need to concentrate on partial results. Diet, food and regular exercise, weight loss will come immediately. And to consolidate the results it is worth to introduce the sport in the list of their hobbies and to enjoy the new way of life.