The most effective weight loss exercises

Many people mistakenly believe that the main method of losing weight is all kinds of diets. In fact, a diet that is not backed by physical stress can not lead to the desired result. Motor activity significantly accelerates the process of liberation from excess weight, due to which the period of time during which the body receives less necessary nutrients due to diet (which often leads to health problems) decreases. In addition, exercise can prevent external unpleasant manifestations of weight loss (for example, gradually tightens the skin). Therefore, in this article I would like to consider the most effective exercises for weight loss, both complex and for some particularly problem areas. After reading the entire article, you will be amazed at how easy it is to find beautiful shapes and a healthy body at the same time.

First of all, I note: in order to perform the most effective exercises for weight loss, there is no need to attend an expensive sports club, constantly regretting the extra money spent and time. To perform exercises at home you need to stock up on sports clothes and shoes. Everything should be as natural and convenient as possible. You will also need several dumbbells or one, but with the ability to adjust the weight. If you want, you can buy a mat for fitness or yoga, so as to be as pleasant as possible.

Immediately decide, when during the day you will perform exercises for weight loss. The fact is that they must necessarily be regular and conduct them better at the same time, otherwise the effectiveness will be very low. You should remember a few simple and understandable rules:

1) Training is not conducted earlier than 2 hours after eating and sleeping.

2) For at least an hour after exercise, you can not eat anything, you are only allowed to drink pure still water.

3) The optimal intervals for training - 11.00 - 13.00 or 17.00 -19.00.

4) Training should be conducted at least once every two days.

Before you perform the most effective weight loss exercises (in principle, like any other), you need to warm up and prepare the body for the upcoming stresses. For this, you can run for a few minutes with your legs high. Then, tilt the trunk in each side 15-20 times. Performing the slopes will take about 4-6 minutes. If there is a feeling of "fullness" and heat in the muscles - you are ready for training.

First you can perform the most effective exercises for weight loss, which affect all the muscles of the body. For example, very good exercise - squats. When they are performed, the body spends energy, and the muscles of the legs are pumped. The effectiveness of exercise improves correct breathing and posture. So, we occupy the starting position (hereinafter - IP): we stand, spreading our legs to the width of our shoulders and pressing our feet firmly to the floor. We crouch as low as possible, but the back should remain smooth. Squat - breathe in, get up - exhale. All the exercises need to be done in such quantity, in which only you can, the more time you will be engaged, the more you can do.

A special place is occupied by effective exercises for weight loss of the abdomen. Some of them are devoted to the lower press, and others to the upper press . I.p .: lie on your back on the rug, grab your hands for a motionless object. Legs need to be bent at the knees and raised over your head when exhaled, while lowering, you inhale. For the next exercise, you need to fix your feet, for example, resting your fingers on the bottom of the sofa. Legs bend in the knees and lower the head to the chest, hands are locked by a lock on the stomach. The body on exhalation is lowered so that the shoulder blades are touched to the floor, on inhalation we return to the i.p.

The following exercise will help to make your waist thinner. Take a long stick (about 1.5 m), put it on your shoulders, holding your hands by the edges. Place your feet on the width of your shoulders and perform the torso of the body parallel to the floor, start the turns to the sides without releasing the stick.

Calling effective exercises for slimming hands, we note the following:

- push-up on the couch (if at first it is difficult to keep the feet together, then you can put them on the width of the shoulders);

- exercises with dumbbells "elevator" and "wiring". To perform the first, you should stand up and stretch your arms along the body. At the expense of 1 - bend the elbows, 2 - to divorce the sides, to 3 - to return to the i.p. To perform the "wiring" we lay down on the mat, arms bent at the elbows and spread out to the sides. At 1 - we close hands, on 2 - we breed. Exercise "bridge": stand up straight, arms this time stretched out before the chest; 1 - hands up, 2 - we start the hands as far as the head, 3 - hands up, 4 - before the chest; Each position of the hands should be fixed for a few seconds.

Having worked out at least a month with these exercises and excluding from the diet only harmful and high-calorie foods, you will be pleasantly surprised to notice how much you managed to get closer to your ideal.