Effective weight loss exercises

You can get rid of excess weight and put your figure in order only if you combine a diet with physical effort. Recently, the lifestyle of many people has left their best: abundance of fatty foods and high calorie, a sedentary lifestyle, a minimum of activity, a lack of oxygen. All these factors negatively influence health, lead to the increase in weight and the appearance of all types of diseases. Doctors highly recommend at least half an hour to dedicate daily sports. This will have a beneficial effect both on the general state of the body and apparently. Let's find out which exercises are effective for weight loss.

Basic complex of effective exercises

It is not necessary to buy an expensive subscription to a fitness club or a gym. It is completely possible to face at home, the main condition is the regularity of the formation. Those who had never practiced sport before starting with basic exercises. They are not complicated in the execution, but, however, they will be able to prepare the body for a more serious training. Beginners should start from 20-25 minutes, gradually increasing time. In order to avoid injuries and distortions, the effective exercises for weight loss at home are slowly performed, without masturbating. It is better not to use weight lifting yet or take dumbbells that weigh no more than 1 kilogram.

You have to start any workout with a heat. You can simply dance with fun music, knead the shoulder belt, swing on the legs on the sides and light squats. Five minutes of active movements will help prepare the muscles for further work.

Simple but very effective exercises for weight loss at home should be performed 16-24 times in 2-3 approaches.

1. Squat.The legs are remotely from the shoulder, the feet look straight. Squatting, make sure the knee does not go beyond the tip, while the pelvis is far away.
2. Fins.From the position of feet, alternatively with the right and left foot, a step forward, while the knee bends at right angle.
3. Locks.Standing is wide, the socks seem in different directions, you should crouch as low as possible. The internal surface of the thigh is tense, as well as the muscles of the buttocks.
4. The straight hands are extended to the sides, the palms look at the floor. With the effort to perform movements, as if the palms were affected on the surface of the water. At the same time, do not bend your hands or lower.
5. Exercise for the press.Lying on the back, the legs bend and get up on the floor, the hands behind the head. At the house, it raises the case, lower it. Do not press the chin around the neck.

Complete training with stretching. Sit on the floor, spread your legs. Gently stretch the body in the right leg first, then left, then stretch your hands forward and stretch your hands.

Effective exercises for weight loss of the abdomen

Print exercises should not be performed on a well -flooded stomach. Make sure to breathe correctly: exhalation is always made on efforts. In order for the stomach to be liked, it is necessary to pump the muscles of the upper printing, lower and do not forget the oblique muscles. All the most effective exercises for weight loss of the abdomen are performed 20-25 times in three approaches.

1. Lying on the floor, on the back, the legs bent to the knees, the hands behind the head. We lift the case to the house, but not completely, but snatching only the shoulder blades from the floor.
2. The same position as the previous year. By raising the case, reach your left leg with your right hand, with your left hand - behind the right. The oblique muscles work here and the upper printing is involved.
3. A very effective exercise in the lower printing is to raise straight legs. If when he gets up he breaks from the floor, you can get your hands under the buttocks. The complicated option: lower the legs, do not touch the floor with them.
4. The legs are raised and look at the ceiling. At the house, pushing them up, we try to pull the socks on ourselves. The lower part of the print is tense.
5. The case is completely on the floor. We try to immediately lift the upper part of the body and tear the legs straight from the floor.
6. Sitting on the floor, the legs are bent on the knees. We are trying to refuse the case as much as possible, while the whole print is completely tense, both superior and lower. Let's go back to the starting position.

Effective exercises to lose weight

Often women suffer from fat deposition right in the field of sides. There are ugly rollers that cannot be hidden. Effective exercises to lose weight and the diet will help to make the life line of elegant and remove unnecessary fats. To do this, you need dumbbells of at least 2 kg each and fitball. More repetitions, the better.

1. The location is standing, the legs shoulder, the hands behind the head, the elbows seem in different directions. We first transform the body on the right side, then left.
2. In each hand on the handlebar. We first run the inclinations on the right, then left.
3. The dumbbells are on their shoulders, keep them with their hands. With the right elbow we try to reach the left side as much as possible, on the left - on the right.
4. A handlebar is blocked with two straight hands above his head. At the epraction with the same straight hands, the slope on the right, inspire - the starting position, exhale - the slope on the left.
5. With the straight arms extended forward, we keep fitball. We perform twisting in one and the other.
6. The fitball should be resting on the wall, lie down on one side of one so that the legs rest against the wall. The hands bent to the elbows behind the head. We lift the case, while the entire lateral surface is tense. Repeat the same on the other side.

Effective exercises to lose weight

To get rid of the fat deposits on the legs and make them attractive and thin, you have to work hard. Do not regret you, performing effective exercises to lose weight, because the end justifies the means. The best option would be a combination of aerobic loads with strength training. To strengthen the leg muscles and get their weight loss, it is not possible to start lessons on an empty stomach. In a couple of hours, he eats protein food or fruit salad.

1. The best and effective exercise is squats. The lower the basin decreases, while maintaining a right angle in the knees, the better the buttocks of the buttock will work.
2. Forward lunches, back, right, left. We assure that the knees do not go beyond the tip.
3. The legs are remotely from the shoulder, go up to the socks, tear the heels from the floor. The calf muscles work in this exercise.
4. Twins rear legs. You can perform this exercise standing or you can also on the elbows and knees on the floor.
5. Twins on the sides. In addition, the exercise is performed both standing and in the position of the knee. In the latter case, it is necessary to ensure that the body does not differ in the sides and that the leg, which is performed by oscillations, was always straight.
6. Lying on the back, the legs bent on the knees. At the house, the pelvis rises, the heels don't come off from the floor. In inspiration, we fall into the starting position.

Effective exercises for losing weight sides

In women, excess fat is often deposited in women. This is due to the physiological characteristics, as well as a sedentary lifestyle. To make the sides slender and fit, you need a series of exercises aimed at losing weight of the lower body. As always, perform effective exercises to lose weight and hips 15-20 times in 2-3 approaches.

1. Close a handlebar under the knee. The right foot folded from the dumbbells to satisfy the highest oscillations, swing 20 times, then repeat the same with the left foot.
2. Standing, put a leg on the tip, perform squats, while the pelvis extends. Change the leg.
3. Lie on the right side, swing with a straight left foot, repeat on the left side with the right foot.
4. Lying on the stomach, hands under the chin. At the epraction, it raises the legs straight, striving the buttocks and hips, lower them on the floor.
5. Lying on the back, the straight legs look at the ceiling. We dilute as wide as possible to inhalation, we reduce back to the house. The internal and external surface of the thigh works.
6. Lying on the back, the legs bent on the knees and get up on the floor. We lift the pelvis and reduce the knees together, at the epilation we dilute the knees, lower the pelvis on the floor.

Effective exercises to lose weight

Very often, women ignore their pens and muscles on them become flaccid and dissolved over time. Especially those who have the first of everything become fats and the shoulders suffer. But a series of exercises on the muscles of the hands will help them lose weight to wear ghirts and sundeck safely. Effective exercises for the weight loss of the hands are performed with dumbbells of at least 2 kg each.

1. Standing, strain legs at a distance, the hands are straight and looks at the floor. Lift your hands right and left forward in turn.
2. The next exercise is similar to the first, but only you should raise both hands with blocked dumbbells.
3. Breeding of straight arms on the sides. We do it at the name, our hands are slightly folded to the elbows.
4. Biceps exercise. The elbows are pressed on the lower back, the palms look out. It is better to take a heavier weight for this exercise. We live our hands on the shoulders, while we reward the elbows towards the body, during the exhalation we brought our hands in its original position.
5. The exercise of triceps, which is even better performed with heavier dumbbells. Hands behind the head and bend to the elbows, while they hold dumbbells. At the epraction, he raises his hands up, but the elbows should be pressed to the ears. In inspiration, we lower our hands.
6. There is no better exercise to lose weight than the push -up. The elbows look at the sides can be performed on their knees. We reduce the body as low as possible to the floor, while the muscles of the back, arms, shoulders and printing are tense. We take the starting position. After several approaches, you should absolutely pull your arms and back.

Tips and recommendations

To achieve the desired success, it is necessary to regularly perform an effective set of weight loss exercises. Power training should be alternated with aerobic loads and cardio. Running, walking fast, active dances, cycling, swimming will not bring less benefits than load exercises. After the training of the strength, the muscles should be restored for at least one day, so do not organize a force training for several days in a row.

If the training takes place at home, the room must be well ventilated. Fresh air is necessary when playing sports. There will be no effect if they do not occur regularly and not systematically. You should configure you for a long job and if at the beginning there is the desire to jump the training, lie on the sofa or eat the cream cake, the muscles will get used to constant load and the effective exercises for weight loss at home will bring only positive emotions.

Training should start with a heat. 5-10 minutes of aerobic load heat the muscles, which will avoid stretching and allow the muscles to work more efficiently. In the end, you have to reach and relax.

Do not forget the correct diet. Together, effective physical exercises for weight loss and a balanced diet will help to lose weight faster and efficient. It is impossible to abandon food, abruptly limit the reception of calories. It will be sufficient to reject cooking, desserts, fatty and fried dishes and quick cooking products. Those who are actively involved in sport in diet are necessary for proteins so that the body does not take it from muscle tissue. You must also include cooked cereals on water, vegetables, seasonal fruit in the diet. And we must not forget the drinking water.

Train and adhere regularly to a healthy diet, very soon the reflection in the mirror will surprise pleasantly.