Welcome, dear readers. Today we're going to talk about a serious problem, important both for women as for men, that is to say, about being overweight and fast way to fight against it. The fat not only spoils the figure, the worse the state of health is reflected in the work of the internal organs, involves the premature aging, the violation hormonal and other phenomena are irreversible. Bring the body in the order of the help of a series of exercises in order to lose weight. It is important to understand how to train to achieve a quick result and the stretching of the entire body.
The preparatory stage
Before you start taking classes in the simulator and in the execution of daily exercise, it is necessary to know the characteristics of the process of weight loss. The secret to success lies in the harmonious combination of diet for fat burning and physical exercise.
That such to eat to lose weight
It is important to learn how to eat properly, as not a single workout does not help you lose weight, if you continue to eat high-calorie foods. Menu for boys and girls who want to lose weight and make your body slim and in shape, it should be based on the consumption of proteins. The main source of protein is lean meat, poultry (chicken and turkey), fermented milk products, eggs, etc
Combining protein with fiber contained in vegetables, as well as complex carbohydrates (cereals, pasta, robust varieties). The optimal ratio of proteins, fats and carbohydrates for weight loss is 50/15/35. A must for those looking to lose weight in 30 days, is the exclusion from the diet:
- bake bakery products;
- candy and carbonated beverages, juices and alcohol;
- semi-finished products;
- the junk food;
It is important to review the methods of food preparation. Grilled food is considered harmful. If there is to cook in a frying pan, use olive oil, but it is better to give preference to such efforts, thermal methods of food treatment, such as steaming, baking, quenching, cooking. Learn to count calories. It is necessary to consume fewer calories than you expend the body. Enough of the norm each day is considered to be the amount of 1200-1500 kcal. Eating is important drobno, but in small portions. Don't let the feeling of hunger, which will increase the risk of breakage.
To get rid of the extra pounds, drooping belly and the sides in the short term, it is necessary to maintain the water balance of the body. The daily amount of fluid is 2 litres. Drink water without gas, green tea, decoctions of herbs. Coffee, cocoa and other caloric drinks, it's best to leave.
The secrets of success of training
To a beginner who is accustomed to being in the house and there's cakes, before studying the technique of execution of exercises, it is necessary to know the characteristics of the classes. Training rules for beginners at home or in the gym are very simple:
- Before you begin the training necessarily do a warm-up and then a pull (stretch). This is necessary to warm up the muscles and joints, to avoid the risk of injury and damage.
- To lose weight and burn calories it is necessary to make emphasis on the cardio load. Run, swim, ride a bike, jump rope, activity, fitness and aerobics – all types of cardiovascular training. This charge initiates the burning process of the body fat, develop cardiovascular and the respiratory system. Cardio is a great option for warming up.
- Eliminating fat is not the most important. To have an elastic body, it is necessary to increase the muscles and pumping. For this it is necessary to the weight training – weight, weigh, tie rod. The exercise needs to be done in 3-4 approach of 5-7 repetitions.
- Increase the load of work it is necessary gradually. Collected by a rhythm of work. Start with minimum loads been the study of the technique, and then do so with exercises.
- Training is necessary in a clothing and low rhythmic music. All movements should be free, and therefore, the clothing should not be limited. And the joyous music to lift the mood during the classes.
- Start the day with a morning load. She will help you to load the body energy for the entire day, "waking up" of the cell.
- Properly breathe. During the time of execution of the exercises, it is often necessary to breathe. In the effort always makes the exhalation.
Prepare a table with the schedule of classes. It is not necessary to deal with every day. We're going to the muscles of the holidays and the recovery time of the muscle tissue. A perfect solution for the training in the afternoon. It is important not to be fixed may not be achieving the objectives, for example, weight loss per week. The release of excess weight is a long process and requires a great performance. Note that the result can be at least a month of training.
The mode of exercise of
The exercise can be specific, that is to say, directed to the correction of the problem areas — the waist, the legs, pop, as well as a tonic. The classes will be more effective if you identify the areas that need to be strengthened and filled. To control the results, take a photo of before the start of the training, and repeat each month. In the illustrations more easy to track the changes that occur in the figure. We propose to your attention exercises for the different muscle groups. Select the appropriate options, and create a personalized exercise program.
For the hips and buttocks
The area of the dinner is to the majority of the girls more problematic. Fats, as luck, accumulate just below the waist. This is due to the female physiology. The body of the girls of "scheduled" in the deposition of fat in the abdomen area, thighs and buttocks because this creates favourable conditions for the implementation of the reproductive function. To achieve the reduction of volumes in the area of the bottom of cash to help:
- Mahi. Do the exercise, can be standing or lying down. In the vertical position, it must be hands behind the tray. First the right leg, have back, then left. If the work in the horizontal plane, must lie on side and lift the leg upwards. Do the necessary exercise 20 times for each leg.
- Lunges. We are directly in the hands of the weights, making a step forward, and at the same time we do the bending. As soon as the thigh will be parallel to the ground, returning in the pc. We do 2-3 approach of 10 times.
- Squats. The exercise has many variations. For a start, learn the traditional techniques. Become a straight line, the distance between plants 40 to 50 cm, the hands folded in the castle. We began to make obeisances, giving the pelvis back, keep the back straight. Deep squatting is not necessary, to stop and start to move in the opposite direction, it should be after that the thighs will be parallel to the surface of the soil.
For the back
Our figure greatly depends on the posture. The total, as well as of the people after the age of 40, in the spine represents a severe burden, and the muscles are not able to support her under pressure. Therefore, it is very important to strengthen the muscles of the back. To do this, you must perform the following exercises:
- Mill. We make a straight, the legs fixing the wider of the line of the shoulders, the hands put side-to-side. You must bend forward, back straight, and make it swinging with the hands, alternatively, referring to them as sex. The optimal number is 20 repetitions.
- Almost flips. We go to the back, the legs short on the stomach and take the hands, the head cant forward. In this pooled position we rolled forward and backward. We 2 focus of 10-15 repetitions.
- Basket. We're in the belly, the legs flexible in the knees, with the hands holding the ankles. In the inhalation rupture chest and hips off the floor, set the position and relaxed. Repeat 10 to 15 times.
- The snake. We lie on the belly, legs together stretched out, the emphasis on the socks. We have hands behind my back, we join them in the castle and raise the chest as high as possible, the eyes pointing to the ceiling. Perform the exercise 10 times.
By following these simple movements, can significantly improve the state of the back, correcting posture and preventing the development of osteoporosis and degenerative disc disease. Simple and convenient option for training the back is class on the ball. Doing ball exercises can also strengthen the muscles of the back and other groups of muscles.
For the press
These exercises can be included in the exercise, or perform separately for the morning and evening.
- Of planck. The customers indicate that it is one of the best static exercises that make it possible to raise the general tone of the muscles. It is necessary to adopt the stop position lying down, and then fold the hand and lean against the forearms. The whole body must be more strong received, and to form a continuous line. We are in the position 4 times in 1 minute.
- The torque. We're on the floor, raise the legs on a hill and managed. Hand-in-hand to reach the head. We take a deep breath and while exhaling lift the body of a body and drawn to the chest to the knees. We meet 3-4 focus of 10-12 repetitions. Torque are straight, oblique, reverse.
- Scissors. We're on the floor, raise the legs up at an angle of 30 degrees and we comply with the crosses that recall the movement of scissors. Half a minute the left leg over the right, even half a minute vice versa.
For the hands and the shoulders
After 50 years, as well as the excess weight loss area of the skin of the hands and forearms very falls. To give the muscles firmness and return the tone, perform the following exercises:
- Push-ups of arms. We're going in the abdomen, with emphasis on the palm of the hand and the socks. Flexible and on the contrary, the elbows 20 times. If the first time will be less and less, do not worry. Every time that you go out more and better.
- The breeding of the hands to one side. The exercise is done with weights. Become a straight line, in each hand a dumbbell. We take a deep breath and put our hands in the face, so that they are parallel to the floor. Try to perform 30 reps in 2-3 approach.
- The chin-up. The movement performed on the lintel. It is necessary to use the horizontal bar so that the distance between the palms of the hands was from 25 to 30 see the effort of the hands is necessary to lift the body upwards so that the chin was above the crossbar. The minimum number of repetitions of 10 times.
It is important to understand how long it should last for a good training session. A good choice – not more than an hour, but 30 minutes is a little. Before the start of the course, losing weight is necessary to consult with a doctor and a professional trainer. They will help you select the efficacy and safety of an exercise program.
Slimming down requires concentration and a responsible attitude. It is important to have a powerful incentive and not take exercise, eat well and give up bad habits. Respecting the basic rules of the training at home or in the room, you will be able to get rid of the excess kilos, acquire the svelte figure and self-confidence. We wish you lots of luck!