Effective weight loss exercises

You can get rid of overweight and put your figure only in order if a diet with physical effort. Recently, the lifestyle of many people has made the best: abundance of fatty, high -calorie foods, a sedentary lifestyle, a minimum of activity, lack of oxygen. All of these factors negatively affect health, lead to weight gain and the appearance of all types of diseases. Doctors strongly recommend at least half an hour to devote daily sports. This will have a beneficial effect, both in the general condition of the body and in appearance. Let's find out which exercises are effective for weight loss.

Basic Complex of Effective Exercises

It is not necessary to buy an expensive signature from a fitness club or a gym. It is quite possible to deal with at home, the main condition is the regularity of training. Those who had never practiced sports before start with basic exercises. They are not complicated in execution, but they will be able to prepare the body for more serious training. Beginners should start from 20 to 25 minutes, gradually increasing the time. To avoid injuries and sprains, effective weight loss exercises at home are performed slowly without pushing. It is better not to use weight lifters yet, or bring dumbbells with weights no more than 1 kg.

You need to start any training with a hot -up. You can simply dance with funny music, knead the waist of your shoulder, take shakes of your legs on the sides and light squats. Five minutes of active movements will help prepare the muscles for more work.

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

1. Squat. The legs are separated by the width of the shoulder, the feet look straight. Organizing, make sure the knee does not go beyond the toe, while the pelvis is far away.
2. Terminals.From the position of standing, alternately with the right and left foot, take a step forward while the knee is bending at a right angle.
3. Plie.Standing is wide, the socks look in different directions, you should squat as low as possible. The inner surface of the thigh is tense as well as the buttocks muscles.
4. The straight hands are extended to the sides, the palms look to the floor. With an effort to make movements, as if the palms were hit on the surface of the water. At the same time, do not fold your hands or lower.
5. Exercise for the press.Lying on the back, the legs folded and stay on the floor, hands behind the head. In expiration, lift the case, lower -o. Do not press the chin in the neck.

Full training with stretching. Sit on the floor, spread your legs wide. Gently stretch your body first to the right leg, then to the left, then stretch your hands forward and picked up your hands.

Effective exercises for weight loss of the abdomen

Press exercises should not be performed with a stomach well -good. Be sure to breathe correctly - Expiration is always done in efforts. For the stomach to be flat, it is necessary to pump the upper press muscles, the bottom and not forget the oblique muscles. All most effective exercises for abdomen weight loss are performed 20 to 25 times in three approaches.

1. Lying on the floor on the back, his legs folded his knees, his hands behind his head. In exhalation, we raise the case, but not completely, but just tearing the scapa from the floor.
2. The same position as the previous exercise. Increasing the case, reach the left leg with your right hand with your left hand - behind the right. The oblique muscles work here, and the top press is involved.
3. A very effective exercise in the lower press is lifting the straight legs. If, when creating, he will move away from the floor, you can put your hands under your buttocks. The complicated option - lowering the legs, does not touch the floor with them.
4. The legs are raised and look at the ceiling. In expiration, pushing them up, we try to pull their socks into ourselves. The bottom of the press is tense.
5. The case is completely on the floor. We tried to raise the upper body at the same time and tear the straight legs from the floor.
6. Sitting on the floor, the legs are folded on the knees. We are trying to reject the case as much as possible, while the entire press is completely tense - upper and lower. We returned to the starting position.

Effective exercises to lose weight sides

Often women suffer from fat deposition precisely on the sides. There are ugly rollers that cannot be hidden. Effective exercises for losing weight and diet will help make the waistline elegant and remove unnecessary fat. To do this, you need dumbbells at least 2 kg each and fitball. The more repetitions, the better.

1. The position is standing, the legs of the width of the shoulder, the hands behind the head, the elbows look in different directions. We turn the body first to the right side and then to the left.
2. In each hand in the dumbbell. We perform slopes first to the right, then to the left.
3. The dumbbells are on their shoulders, hold them with their hands. With the right elbow, we try to reach the left side as far as possible, the left - to the right.
4. A dumbbell is stuck with two hands straight over the head. In expiration with the same straight hands, the tilt to the right, inspire - the starting position, expire - the tilt to the left.
5. With straight arms extended forward, we held the fitball. We perform torsion in one and the other.
6. The fitball must be sloping against the wall, lie with one side for one, so that the legs rest against the wall. Folded hands on the elbows behind the head. We increase 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 fat deposits in the legs and make them attractive and slender, you need to work hard. Do not repent, 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 your leg muscles and achieve your weight loss, you cannot start classes with an empty stomach. In a few hours, eat food salad or fruits.

1. The best and most effective exercise is squats. The smaller the pelvis drops, keeping a straight angle in the knees, the better the buttocks muscles will work.
2. Lunches forward, back, right, left. We guarantee that the knees do not go beyond the toe.
3. The legs are apart from the width of his shoulder, climb to the socks, tearing the heels from the floor. The calf muscles work in this exercise.
4. Legas straight from the twins. You can do this exercise standing, or you can also in the elbows and knees on the floor.
5. Twins for the sides. In addition, the exercise is performed standing and in the position of the knee-elbow. In the latter case, it is necessary to ensure that the body does not deviate to the sides, and the leg, which is performed by balance sheets, has always been straight.
6. Lying on his back, his legs folded his knees. In exhalation, the pelvis gets up, the heels do not move away from the floor. In inspiration, we fall into the starting position.

Effective exercises to lose weight hips

In women, excess fat is often deposited in women. This is due to physiological characteristics as well as a sedentary lifestyle. To make the hips thin and fit, you need a set of exercises designed to lose weight from the bottom of the body. As always, do effective exercise to lose weight and hips 15-20 times in 2-3 approaches.

1. Close a dumbbell under the knee. The folded right foot of the dumbbells to fulfill the balances as high as possible, make oscillations 20 times and repeat it with the left foot.
2. Standing, put one leg on the foot, make squats, while the pelvis extends backwards. Change your leg.
3. Lying on the right side, perform fluctuations with a straight left foot, repeat on the left side with the right foot.
4. Lying in the stomach, hands under the chin. In exhalation, lift the straight legs, stretching the buttocks and hips, lower -on the floor.
5. Lying on their backs, the straight legs look at the ceiling. We dilute as broad as possible in inhalation, the expiration we reduced backwards. The inner and outer surface of the thigh works.
6. Lying on the back, the legs folded their knees and stay on the floor. We raised the pelvis and reduced our knees together, in exhalation, diluted our knees, lowered our pelvis to the floor.

Effective exercises to lose weight

Often women ignore their pens and muscles become flabby and loose over time. Especially those who have the first of all become fat and shoulders suffer. But a set of exercises on the muscles of the hands will help them lose weight in order to wear T -shirts and safe dresses. Effective exercises for hand loss of hands are performed with dumbbells of at least 2 kg each.

1. Standing, the legs of the width of the shoulders, the hands are straight and look to the floor. Raise your right and left hands forward in turn.
2. The next exercise is similar to the first, but only you should lift both hands with dumbbells in them.
3. Creating straight arms on the sides. We do this in expiration, our hands are slightly bent in the elbows.
4. Biceps exercise. The elbows are pressed in the lower back, the palms of the hands. It is better to have a heavier weight for this exercise. We increased our hands to the shoulders, while we press the elbows to the body, in expiration, return our hands to their original position.
5. Triceps exercise, which is also better performed with heavier dumbbells. Hands behind the head and folded in the elbows as they hold dumbbell. In expiration, lift your hands up, but the elbows must be pressed to the ears. In inspiration, we lower our hands.
6. There is no better exercise to lose weight than push -ups. It can be performed, kneeling, the elbows look around. We lowered the body as low as possible on the floor, while the muscles of the back, arms, shoulders and the press are tense. We increased to the starting position. After several approaches, you must definitely pull your arms back and forth.

Tips and Recommendations

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

If training occurs at home, it is necessary that the room is well ventilated. Fresh air is necessary when playing sports. There will be no effect if you do not do so regularly and not systematically. You should be configured for a long work, and if at first there is a desire to skip training, lie on the couch or eat cream cake, the muscles will get used to the constant load and effective exercise for weight loss at home will only bring positive emotions.

The training should start with a welcoming. 5 to 10 minutes of the aerobic load warm the muscles, which will prevent stretching and will allow the muscles to work more efficiently. In the end, you must reach and relax.

Do not forget the proper nutrition. Together, effective weight loss exercise and a balanced diet will help lose weight faster and more efficiently. It is impossible to abandon food, markedly limit the receipt of calories. It will be enough to refuse baking, sweets, fatty and fried dishes and fast kitchen products. Those who are actively involved in the sport in the diet are needed for protein so that the body does not take it out of muscle tissue. You also need to include cooked cereals in water, vegetables, seasonal fruits in the diet. And we should not forget drinking water.

Training and regularly adhering to a healthy diet, very soon the mirror reflection will be pleasantly surprised.