Forget about strict diets and hard training sessions. Our body is a very flexible system, that responds quickly to the smallest changes in their traditional way of life. So losing a few pounds is not difficult.
Proper weight loss is a pound a week. That is to say, 4 kg per month. Yes, you will remove weight slowly, but wins in confirmed. And this is a great advantage.
Perform exercise throughout the day, so the body had time to recover. The training is suitable for women and for men.
First warm up: easy jogging in the place, the effect of the inclination of the trunk to the right and to the left, squat (10 to 15 times) and arbitrary mahi with the hands.
Then go to the main training session. In the beginning, each exercise is done in 2-3 approach of 10 to 20 repetitions. The pause between the series of not more than two minutes. Little by little, the load will increase.
Initial position — lying on his back. Hand fasten behind the head or in the chest. The elbows dissolve in hand. His legs almost bend the knees at an angle of 45-60 degrees and lift off of the ground.
Now start to lift the head. Drag the chin towards the chest. Walk to the maximum possible for you the points and return to the starting position. If it is difficult, move to the couch and finish the feet. And well, or simply bend the legs at an angle of 90 degrees.
Lie on your right side, lean on the elbow. Then, lift the body of the form that is absolutely straight line without sagging and bulging parts. You should feel no pain, only tension. Get the exercise you need in each arm of the tail.
When the bar is run for the first time, it is recommended to begin with short training of not more than 30 seconds. The time should be increased gradually.
Lie on the floor, bend your knees slightly. Slowly lift your body and starts to twist first in one direction, then in another. Try playing with the elbow opposite the knee.
In the lower part of the point of not going to full in the back. Make a stop at two inches off the floor. So that you keep tension in the muscles and efficient of their work. Be sure to keep the arms behind the head.
Being in the belly, lift the chest and stretch the legs as high as you can. Hand-in-hand at this time are located along the housing. Then, pull the hand forward and within five deep breaths-exhalations save adopted by the position. Replace the hands behind the back, grasp it by the ankles and try a bit of rocking forward and back.
Lie on your back, bend your knees and hands, place it along the body with the palms facing down. As you exhale, lift the hips upward until the maximum number of points (typically, this generates a strong muscle tension). At this point should be confirmed in a few seconds. Your back should remain straight. As you inhale slowly return to the starting position.
Ponte of knees and supporting the forearms on the ground. Smooth back, slightly arch in the low back, the look forward. Then take a deep breath and pull one leg back until it snaps at its highest point in a few seconds. As you exhale, return to starting position.
Lie on your right side, lean your right hand on the floor, to the left, put in the waist or on the floor. The right leg straight, left is bent at a 90-degree angle. The sock of the right foot, tighten in on itself and lift the maximum possible points. Then replace the foot in its original position.
The exercise must be done on two feet.
Stand with your feet shoulder width apart, arms extended forward. Little by little they begin to make bows. Lower buttocks, as if behind you there is a chair in which you can take, that is to say, to the point that your hip is parallel to the floor. Now rising slowly, controlling every movement.
Standing on the knees. Take the emphasis lying down, placing your hands under the upper part of the chest. The distance between the palms of the hands should be slightly greater than the width of the shoulders. From the bottom point to start raising the body, leaning on hands and knees, but keep your foot on the weight and pull it up. The press and the buttocks tense. If it is difficult, you can do "push ups" in the bent in the knees legs.
Right-click the ribbon. The body should be a straight line, abdominals and buttocks tight. The right leg, bending the knee and tighten the chest. Support the tip of the foot on the ground, then return the leg to the starting position. Repeat the same with the other leg.
This unit can be changed, adding in it a great variety of stretching exercises before and after training.
Sit on the floor, bend the knees and push to a base of the foot to another. Separate the knees to the sides, and put them in the palm of the hand. Gently pressing on them, keep the knees on the ground, trying to accomplish a full contact of the entire outer surface of the leg. Hold the position for 10 to 15 seconds and release the pressure.
Sit down on the carpet of the right leg, pull, and bend the left knee and the lance on the right. Then, rotate your trunk to the left and support the elbow of the right hand on the knee of the left leg. Hold this position for a few seconds.
Stand on four legs, leaning with all the forces. Hold the position for 15 seconds. Then, arch your back and look up. Hold this position for 15 seconds.
Lying on your back and bend your legs, try to pull the chin up to the knees, and knees to the chin. When this roll, clasping the feet with the hands. As well stretch all the departments of the vertebral column.
The exercise is recommended to do every day. It is desirable many times, how many years you have.
All of the exercises performed consciously. Try to feel, as they strive and work all the muscles. Do not rush. If you're tired, allow yourself 5 minutes of rest, take a look around the room, take a sip of drinking water and continue with the training session.
At the end of the sessions deeply inhale and exhale, a few minutes relax motionless, restore breathing. Smiles and praise to himself. Today you have become even more beautiful!
To lose weight in a month, it is necessary to eat drobno, in a balanced way and to consume quality products. In any case, not to fast, but not eating in excess.
To do this, focus on the taste of the food, its taste, the consistency. Eat slowly and thoughtfully, without the distraction of the television, the computer or a book. So you will eat a lesser amount of food.
Overeating is, in part, the binding of the stress and melancholy for the bright emotions. Try how can be varied to pass the free time. Gather with your friends, think about the favorites of the fans. After a day of work, try to relax, take a bath, to release thoughts and concentrate on the family.
Lifehacker offers eight options for each meal. Mix and match as you like. But keep in mind several rules:
Strict adherence to this menu and doing exercise, you will be able to lose between 2 and 4 kg Tune, which is now a style of healthy life, a more peaceful to stressful situations — their creed. You love yourself and be healthy!
