In our days the problem of excess weight is so popular that to speak of it, perhaps, makes no sense. Millions of women and men around the world face a daily struggle with excess centimeters, and not always such a struggle brings the desired results. Very often, especially during the fasting days and all kinds of diets, women torture themselves the same question, why I eat very little and still not lose weight? It's very simple – the reduced diet can not give the desired result without some physical activity.
It is possible that the prospect of exercise for weight loss will not cause you great joy. But do not forget that magic nothing ever happens. But if you are persistent, then the desired result is a stunning figure – not long to wait.
What to do?
To choose one or the other kind of physical activity is necessary not only following the personal preferences. The choice of exercise will depend on what body part you need to correct. For example, for those who do not have obvious signs of obesity, it is best to focus on Jogging, gymnastics, training or shaping light aerobics.
You ask where to perform these physical exercise? But anywhere: in the gym, the fitness center, the pool and even at home, the more that they learn is not so hard. Most importantly – be sure to coordinate sports activities with your doctor to avoid contraindications for health reasons.
A few words about nutrition
Even if you implicitly and will regularly perform all the exercises, but will not limit yourself to food – a positive result can not be expected. Mind you, we are talking about proper nutrition and not diets. Will certainly discard the products (even if after training you are too lazy to cook dinner), do not eat fried foods, ketchup, mayonnaise, alcohol. Of course, after an intense workout, you are entitled to a hearty dinner, but other days do not overeat.
What you will need for classes:
- Mat exercises on the floor;
- Narrow bench with a fairly elastic padding;
- Sports uniforms, shoes and special gloves;
At home it is best to perform the exercises three times a week between classes one day. Ideal for your workout is the time from 11.00 to 14.00 and from 18.00 to 20.00. Classes should be carried out regularly and accurately with a positive attitude.
Remember that any set of exercises for weight loss effective not more than 4 weeks, and then the body begins to adapt to stress. At this moment it is necessary either to increase the load or change the set of exercises. To perform the exercises for weight loss at home it is best not earlier than two hours before a meal or before bedtime. They have to like it. Otherwise the result may be much more modest than you'd expect.
Each session should begin with warm-up, and to do this you need to recall school lessons of physical education.
As we have said, for each problem area of the body there are special exercises. It is about them we now discuss.
Exercises for belly slimming
The stomach is one of the most problematic areas for most of the fairer sex. Moreover, this problem can bother even those who have no reason to worry about your figure. The thing is that on the woman's abdomen accumulates the most fats.
First of all, I want to warn you that you have never done alone exercise for weight loss belly. By themselves they will not help you to lose weight. In this case, you would strengthen and increase the muscles, causing you can stay without a waist.
To achieve maximum results, you should alternate the different exercises for weight loss stomach, use different amplitude. Consider the most common of these exercises:
- Exercise is "curl". Its action is aimed at straight muscle and it must be acted upon with a small amplitude. For this you must lie down on the floor and good press to his lower back. Bend legs at the knees, elbows point in different directions, and put your hands behind your head. On the inhale lift your head from the floor and the blades, while raising up his chin. On the exhale, return to starting position.
- Exercise is the "reverse curl". Like the previous one, this exercise is performed with a small amplitude. Lie on the floor, bend your knees, get behind your head hands and spread them apart elbows. On the inhale lift from the floor of the scapula and the head, lifting the pelvis. On the exhale take the starting position.
- Raise the torso. Lie on the floor, bend your knees, get behind your head hands and spread them apart elbows. On the inhale lift from the floor body and slowly climb to their knees. On the exhale, return to starting position.
- Raise legs. In this exercise, an important large amplitude. Sit on a chair and lean on the edge. On the inhale, tighten the legs to the body, as you exhale return to starting position.
- Exercise for the oblique muscles of the abdomen. To do this, sit in a chair and perform oblique turns the body. For the oblique muscles will also fit all of the above exercises, but to fulfill their needs with little reversals.
Remember that such exercises are not recommended for people with a sick spine. And, of course, do not forget about such additional activities like aerobics, massages and swimming in the pool.
Exercises for leg slimming
First of all, decide where your legs should lose weight on the thighs or calves.
To get rid of extra inches and make the skin and leg muscles more elastic will help the following exercises for leg slimming:
- Stand straight, keep your hands on the belt and climb onto the leg forward bent at the knee, then slowly straighten it. For each leg this exercise should be repeated 8 times. Make a 15 second break and again repeat the exercise. In total you should have 8 approaches.
- To tighten the muscles of the front side of the thighs and buttocks, do lunges feet first. But remember that this exercise is definitely alternated on different knees, and hands should rest on the hips.
- To remove from your inner thigh laxity is possible in this way: lie on your back and spread elongated legs. Be careful during this exercise, the feet are not leaning back or forward.
- If you are concerned about fat deposits on the outside of the thighs, lift the top straight leg while in the supine position. During this exercise, a sock must be pulled. After eight approaches change the leg.
You have thick calves? Then by all means try these exercises for weight loss:
- Lie on your back, bend your knees and pull on my socks.
- You can also become near the wall, strongly resisted in her hands. One leg bend at the knee and place it on the Shin of the opposite leg.
- Not to mention all the running on the spot. It is proved that it is one of the most versatile assets against deferred fat.
Exercises for slimming thighs
The area of the thighs, while combating obesity is one of the most problematic. But do not despair! Regularly perform all exercises for slimming hips, described below, and you will achieve a significant reduction in the size of your thighs.
- Take a horizontal position, hands on thighs. Ensure that the legs were straight. Lift them up and in a position to keep and breed them 10 times (the muscles need to be strained).
- Kneel, impendere hand and right foot. At the same time get down on the floor right next to the stop and lean to the left. Hands during this exercise should be straight and outstretched in front of him. Then return to starting position, making the leap. This physical exercise is performed 10 times on each side.
- The following exercises will help you to get rid of cellulite on thighs. Become so that her feet were wider than shoulder width and turn out your socks. Holding right hands, you need to slowly Crouch, straining the muscles of the thighs and buttocks. Crouch, hold for some time and stand up, making an effort. So it is necessary to repeat 10 times doing 3 sets.
- Lie on your right side, lean on the arm, bent at the elbow and bend the top leg at the knee. Move it forward a foot. However, as you can raise and lower the bottom leg. On each of the sides needs to be done eight approaches on two climbs. This exercise is indispensable for training the inner thighs, so to fulfill his need as often as possible.
- In order to reduce the size of hips should be on the left knee and lean on straight arms. After that you need to take right and back right leg, straighten it to touch the floor and elongated toe. You can also raise the leg and make a circular motion up and to the left, then down and to the right. So you need to do 10 times without stopping. Remember that the leg is not bent at the knee and also can not bend the waist. All the exercise should be repeated for the left leg.
- The most effective exercises for reducing size of hips are prone. To do this you have to completely relax the entire upper part of your torso and lie down, while, on the side. The upper leg should be bent and put on the bottom.
- A little bend at the knees, set them hip-width apart, hands pull back. Then bend them at the elbows, prognut the pelvis forward and try to get up on tiptoes. In this position, you must stand still for a few seconds. This exercise should be repeated eight times.
Exercise for weight loss buttocks
To get rid of ignavus buttocks, it is sufficient to regularly perform a set of simple exercises:
- Sit on the edge of a chair, put apart feet. Try to pinch between your knees any object (sofatable pillow, book, etc.). You need to sit upright and hold onto the seat with your hands. Strongly tighten muscles of the hips this item and stay in this position for one minute. You can then relax and resume the exercise.
- To perform the following exercise for weight loss buttocks you will have to kneel and put on the belt hands. Then, sit on the floor, first on the right and then the left buttock. This exercise to do until then, until you start to feel fatigue in the muscles of the buttocks. Do not go the easy way – do not sit on legs. You will not get absolutely no effect. Despite the fact that you first perform this exercise quite difficult, you will very quickly learn it.
- For this exercise, you will need to rest your head back against the wall, bend the knees and stretch the muscles. In this position, you must wait at least one minute. At first it can be quite difficult, so at first you can slightly reduce the time. Performing this exercise, keep your head, buttocks and back are not off the wall. Otherwise this exercise would have absolutely no effectiveness.
- Grasp with both hands, right knee and gently pull it to the chest, fixing this position for at least 20 seconds. The same steps repeat with the other leg. This exercise should be perform 5-10 times with each leg.
- Lay back and lean against the wall feet. Gluteal strain muscles trying to lift the hips and pelvis off the floor without lifting your back. First you will be very difficult to do. But over time, you will be able to run 10 of these lifts in one exercise.
Unfortunately, we very often sorely lacking in time. But here anyone who wants to lose weight, it is important to learn if you will not do this for you, certainly nobody else will. Besides, in our time can be not less effective to exercise right at home. To do this, now it is enough to familiarize with the method of performance of exercises on the Internet. Your persistence, proper nutrition (in any case don't forget it!), a great desire to become even more attractive – and after a few months you will notice how different your figure, and the parameters have reached the desired size. Eat a balanced diet, exercise regularly and you will find not only beauty but also health!