I think each of us understands how wonderful it is to have a healthy toned body! Most people strive for, however, is that the real situation becomes far from that.
Gain extra pounds during pregnancy, stay under stress for a long time, "bad" snacks at work, lack of balanced nutrition, hypodynamic way of life — all this causes the weight to rise, and then there is the need to find something that will help restore harmony, beauty and health.
One of the basic rules in this situation is an increase in physical activity.
1. What set of exercises will suit You?
To fat burning started and to lose weight fast, it is necessary to choose an effective exercise, but to pick them so that they meet the training level and were aimed at addressing specific problems. However, if you want to lose excess weight in any one region should not only deal with it.
More effective will be the exercise for weight loss for your whole body, only focusing on the most problematic area. Do not overdo it with a load or performing exercises that just don't like — it will quickly discourage any desire to do, not allowing to see any noticeable results.
A set of exercises for your body:
- Shaping — this set of exercises will certainly correct your figure. And thanks to his dance moves + aerobic, you will be able to soon get rid of their problem areas. So traffic shaping in a very fast, thus it will suit an energetic girls, aimed at a quick result.
- Pilates is the safest set of exercises that will suit absolutely everyone. It is the slow stretching movements. And aimed at the AB workout, pelvic, and back. perfect this set of exercises for pregnant women and mothers.
- Fitball is a set of exercises with a big ball. This complex will help get rid of fat and strengthen your muscles.
- Belly dance — this complex will suit all lovers of Oriental motifs. In Oriental dances regularly, you can easily buy elegant appearance and will get rid of excess fat. And will contribute to that the fact that the main load in this set of exercises aimed at thighs and abdominals.
Selecting any set of exercises and doing them regularly, you will not only lose weight and improve your figure, but also improve the health of your body, improve your mood.
2. TOP 7 Effective exercises for losing weight at home without exercise equipment
Among the infinite number of the most effective exercises. Impressive results achieved in a short period of time can include in their program the following:
- Running is a simple and affordable sport that involves most major muscle groups. In addition, it allows you to develop coordination, ease, and mobility, has a meditative effect that allows you to get rid of stress, and even helps to lose weight quickly.
- Brisk walking is an alternative to running, especially important for novice runners, whose training does not allow to start the run. Regular workouts will ensure fat burning, and will continue to go on running.
- Jumping — will ensure rapid weight loss. Can be performed with a rope (usually on one foot, etc.). But can be performed without using any equipment: half-squats, with the circumference of the knees, etc.
- Strap — it includes any highly effective set of exercises. This versatile exercise can keep the muscles of the body and limbs in good shape. All the body work, the bar has various modifications: on forearms, straight arms, side, with one foot.
- Push-UPS. Without them, losing weight is trying no losing weight. As well as plank, push-UPS involve major muscle groups, plus doing Breasts more expressive and taut.
- Squat — allow you to work the muscles in the buttocks, rear thighs, back, abs. I want to highlight a variation of the exercise, "plie", with the knees are widely separated when the body is in the same plane (waist level) is a way to lose weight in the problem of the inner thighs is very effective.
- Leg swings — available in different variations for slimming thighs and buttocks: sitting, lying on its side from a position on all fours.
3. Useful tips and rules to exercise for weight loss
Really will be a fruitful exercise if you follow some rules and strict implementation of the recommendations. Without any of them burning fat just won't start, and some will enhance the effect and achieve the desired forms only in a shorter time.
Any exercise, whether running, fitness training, dancing, etc., necessarily require a warm-up. This will prepare the muscles, ligaments and joints, reheat them, which minimizes the likelihood of injury.
Training should be intense, but still quite gentle. Per week 3-4 times enough that the body receives the required load in order to force the body to say goodbye to extra pounds and had an opportunity to recover.
Minimal breaks between sets — 30 sec. is enough. But do not give up at all breaks, it will only lead to the rapid exhaustion of the organism (physical, emotional) that will cause stagnation in training, or even their complete cessation. But regularity is the key of success in losing weight.
Between exercises you need to drink water, but only slightly- one or two SIPS would be enough. Water will accelerate the metabolism, and therefore fat burning, too.
Proper technique — the key to success. If you do not follow this rule, exercise will not bring benefits, but can still cause harm to cause injury.
That will not work (even if it will be the most effective) exercises, if you eat anything, without any system and in unreasonable quantities. Not mean diet for quick weight loss, but to adjust the menu and the diet is still necessary.
Training should be carried out after at least an hour after eating. After completing the classes, you should not eat anything the next 2 hours, because the process of fat burning still occurs in the body. Violation of this policy will not allow you to lose weight quickly.
If training to add more dancing, running, or swimming, this will help greatly speed up the process of weight reduction.
4. 15 most effective exercises
Exercise to burn belly fat
The most popular among women exercises for slimming the abdomen, especially after childbirth.
- Sitting on the floor, lift feet (shins parallel to the floor), arms also pull along the line, the body is a little tilted to the floor. Hold for as long as I can at this stage, gradually increasing the time.
- Plank with forearms (at arm's length for advanced). Hold 90 sec.Exercise for weight loss - Strip
Exercises for buttocks and thighs
- Standing on all fours, raise the outstretched leg upwards, repeating for the second. Then repeated, but the leg bent at the knee.
- Plie — squats, when the legs are spaced widely — the knees are pulled apart. Widely, it is important to raise the knees and make sure that the case did not lay down, if the whole body is sandwiched between two planes and moves strictly up and down.
Exercise for stomach and sides
- The combination of twisting with the bike. In the supine position to extend the chest to the knee, the body to raise to meet him (hands behind head). Then on the other side.
- Side plank, propped up on his forearm. In a more complex embodiment, focusing on her outstretched arm, the second upward.
Such exercise for weight loss and many others, in large numbers are available to view online. This will help to control the correctness of execution.
Exercises for the legs
There are exercises that will make legs seductive and irresistible. Here are the ones that will achieve the desired result:
- Lunges forward. It is important that the thigh comes forward which was parallel to the floor, and knees formed a right angle.
- The rise of the pelvis. Position: lie on your back, feet to the floor hip-width apart. The pelvis should be lifted as high as possible.
Exercises for hands
On hand is also very relevant exercise in women, because it is quite a problematic area of the female figure.
- Push-UPS — these exercises are the most effective and involves many muscles, giving the benefit of the owner, as well as other parts of the body. Beginners can perform the exercise from the wall. Elbows to try to press to the housing.
- Leaning back on a stable surface (such as leaning on a stable chair), perform push-UPS. Hands should be kept as close as possible.
Exercises for the waist
Exercises for the stomach will give the slender waist and your silhouette more attractive and graceful. Effective exercises for this:
- Lie on your back and hold your legs straight at 15-20 cm above the floor. It is important that the lower back in contact with the floor.
- Turns to the side. Standing straight, arms to reduce front chest and "look" for the back, while inhaling, pulling the spine up and exhale twisting even more.
Exercises for face
- Mimic exercise: maximum to lighten up and stay there for 2-3 account; to release the air, cupping his lips; and then to smile broadly, without opening the lips.
- Working corners of the mouth to hoist his cheeks to the eyes and hold for 5-7 seconds, so to do 2 times for 15 repetitions.
Exercises for breast
- Standing or sitting with a straight spine (the lower back does not bend), hands folded in front of chest (reminiscent of the gesture of Namaste yoga). Then in a circular movement to take away shoulders back, shoulder blades together. In this position, with the power to exert pressure on each other hands. You can use the ball, holding it between his palms.
5. The most effective breathing exercises for weight loss
For greater effectiveness use a breathing technique that allows you to enhance the slimming effect. All is due to the oxygen supply of the body, because he actively fights fat. So even if you do not use any special breathing techniques, weight loss will be more effective with proper breathing.
The main thing to know: the force is done on the exhale.
Focus breathing exercise is fat burning and tightening of the abdomen. A lot of her women after childbirth. This is one of the most effective:
- To take a sitting position, cross your legs, straight back, reach up top. This position fix. Next, you need to relax and make the maximum possible breath through the nose, inflating the belly ball. Then through the nose to do a slow exhalation, the maximum moving wall of the abdomen to the back. Keep at least 20-30 times.
- The following exercise is characterized by a sharp exhale (but also nose) and stomach muscles to the maximum decrease.
6. How to eat when losing weight
Without a proper and healthy diet, exercise for weight loss will not lead you to the desired result. The right diet determines success weight loss. It is therefore necessary to base the diet of fresh fruits, vegetables and herbs, develop the habit of consumption of cereals. But the meat should take on the plate is about 25%.
You can't leave your body without Breakfast is made to work it in a power saving mode that will not allow you to actively burn calories.
Snacks will relieve the feeling of hunger and temptation to eat something more hearty. But dinner needs to be easier and better to eat no later than 6 p.m. the body will be sufficient, for example, portions of low-fat cottage cheese. If, nevertheless, after it is felt as hunger, at night you can drink kefir.
To reduce weight help daily intake of one and a half liters of water, moreover, it is generally a great benefit to your body. Eating right is merely habit, and to replace harmful taking health and beauty products for a utility that will bring activity and help to prolong youth, it's worth some time to wait.
Dear friends, using this article, pick up for yourself an effective exercise for losing weight relevant to your training level. And, of course, do not expect instant results, but prepare for the systematic work on improvement of your body. Then the process will go faster and easier.