Physical and sports complex of exercises a very positive effect on the health. But, you can not only strengthen the general state of the organism, but also to lose weight with the help of the same simple and all the exercise. Let's see, what are the most effective exercises to lose weight, and most importantly simple and easily applicable.
Before doing the exercises need to prepare the body, and returns physically and morally. It is especially important to do this, if you are going to perform a series of exercises in order to lose weight.
Contraindications before you begin the training:
Cardiovascular training most suitable to start for beginners. The fact that are already involved in sporting activities are so ideal. Because cardiovascular exercise strengthens the cardiovascular system, take out all the body oxygen and increases the amount of good cholesterol. When cardio loads of heating to carry out no less than 10 minutes.
Cardiovascular exercise:
Running the stairs up and down. Moderate pace with a little more speed down the stairs. Correct breathing – 1 deep breath in 2 steps, the breathing in step 3. Run, as a minimum, 4 times in 20 steps on both sides. The increase from 5 to 10 steps each training.
Jump to the rope. Jump possible in any way, but the greater result is achieved with the jumping through the rope with the feet together. For the first session of training 20-40 jumps. The increase increasingly in a 10 to 15 jumps.
The step forward. You will need a chair, step or the same step. We do step-by-step, he puts another leg. We do a step back of the same leg, without taking the first steps. Repeat 7-10 times on each leg. The higher the echelon, the greater is the effectiveness in this exercise, you will have.
The emphasis lying. Become the straight (standing with the feet shoulder-width apart), sit down, rest your hands on the floor. Relying on the hands, closing in the stop position lying down. Return to the starting position. Repeat the exercise 5 to 10 times, with the consequent increase in exercise 3 to 4 times.
To prevent the sagging of the skin and the ugly folds, especially in the area of the abdomen, exercises to lose weight fast it can be very helpful. This will allow you to get several of the rules to strengthen the physical health, weight loss and eliminate sagging skin. Is the ideal combination of cardiovascular exercises with the security forces or the rotation of the classes.
The uprising. Feet shoulder-width apart, the hands maintain exactly in front of it. We assume, without lifting the heels off the ground 10 times. Each lesson increases by 5 squats. The exercise strengthens the muscles of the legs, the arms, the back, the press. Bending down to hips parallel to the ground (not above or below) and return to the start position.
Gateway. Lying on the back, arms along a trunk, we pick up the pope, vygeboom the legs, the hips, the pope as high as possible. Strengthens the muscles of the back, pelvis, legs, neck.
The exercise with the ball. The same as squats, just with an emphasis on the back. Squeeze, as much as possible, the fitball back to the wall and crouch. Important: keep the back straight. Strengthens the spine. Exercises on the ball for weight loss more effective.
Star. Jumps from the standing position. With feet together, hands on seams. Jump up, make swinging your arms and legs in different directions. Land in the starting position. Allows the stretching of the spine and the muscles around, actively burns calories.
To meet fitness, exercises to lose weight, you're sure to burn calories, develop muscles, strengthen the physical state of the body and to feel when this is good. The exercises should be performed between 2 and 4 times a week. Not worth the abuse the fat, calories the food, the vedas, without the diet, the load will be in vain. The proper diet and practice regular exercise to lose weight will help you feel far better, safer, and more comfortable as you will need those extra pounds.
