Welcome, dear readers. Today we will talk about the problem serious, urgent, both for women as for men, that is, on the excess weight and quick way to deal with it. The fat not only spoils the form, it hurts the well-being, is reflected in the work of the internal organs, causes premature aging, the violation hormonal and other irreversible phenomena. To make the body in order to help of exercises for weight loss. It is important to understand to properly train to achieve the quick result, and tighten the entire body.
Before you begin the active classes, in simulators, and the implementation of daily physical exercise, it is necessary to understand the characteristics of the slimming process. The secret to the success is the harmonious combination of a diet of fat burning and physical exercise.
That such to eat to lose weight
It is important to learn how to eat properly, because some exercises do not help you lose weight, if you continue to eat high-calorie foods. Menu for girls and boys who want to lose weight, and make the body slim and in shape, should be based on the consumption of proteins. The main source of protein is a food of lean meat, poultry (chicken and turkey), dairy products, eggs, and t. d.
Combine protein with fiber contained in vegetables, and also of a complex carbohydrate (grains, masses of varieties). The ideal ratio of protein, fat and carbs to lose weight is 50/15/35. A pre-requisite for those who want to lose weight in 30 days, is the exception to the diet:
- pastry and bakery;
- sweet soft drinks, juice and alcohol;
- semi-finished products;
- fast food;
- with the mayonnaise.
It is important to rethink cooking methods. Fried food is considered to be harmful. If you need something to cook in a pan, then use olive oil, but it is better to give preference due to thermal shock methods of food processing, such as steaming, baking, roasting, cooking. Learn how to count calories. You must consume less calories than the body spends. Enough to standard each day is considered to be the amount of 1200-1500 kcal. Eat important of fractional, but in small portions. Do not allow that the feeling of hunger, thus you will increase the risk of failure.
To get rid of the extra pounds, hanging from the belly and sides to the short-term, it must maintain the balance of water in the body. Daily rate of fluid is 2 litres. Drink clean water without gas, green tea, broth of herbs. Coffee, cocoa and other beverages calorie better to give up.
The secrets of the success of the training
The novice, who is accustomed to staying at home and eating cake, before studying the technique of execution of exercises, it is necessary to understand the characteristics of classroom. Rules of the workout for beginners at home or at the gym are quite simple:
- Before you start the training, necessarily, it is performed a warm-up, and after cocking (stretching). This is necessary to warm up the muscles and joints, to avoid the risk of injury and damage.
- For slimming and burning of calories is necessary to make the emphasis on the cardio load. Do jogging, swimming, cycling, jumping rope, active, fitness and aerobics – all types of cardio workout. This charge initiates the burning process of the body fat, develop the cardiovascular system and the respiratory system. Cardio – an excellent choice of exercise.
- Remove the fat – it is not the most important. To have an elastic body, it is necessary to build the muscles and bleeding. For this, we need strength classes with weights – dumbbells, weights, barbell. The exercise needs to be done in 3 to 4 series of 5 to 7 repetitions.
- Increase the workload should gradually. Pick up a comfortable pace of work. Start with the minimum loads, devote to the study of the technique, and only then increase the exercise.
- Train in a comfortable outfit, and under the cheerful music. All movements should be free, and, therefore, the clothing should not immobilize. And lively music to lift your spirit during the lesson.
- Start the day with the charge in the morning. She will help you load the body with energy throughout the day, "waking up" the cells.
- Properly breathe. During the exercises, and often needs to breathe. In an effort always is made up of the exhalation.
Make a table with the schedule of classes. One should not practice every day. Let's muscles holidays and the recovery time of the muscle tissue. The ideal solution is the one-day training. It is important not to put in front of you, with goals, how to lose weight in a week. The release of excess weight – a long-term process that requires the utmost dedication. Notice that the result can be less than one month of training.
The exercise may be the target, t. e. aimed at the correction of problem areas — waist, legs, priests, as well as commoneUkreplausibe. The classes will be efficient if you determine what areas need strengthening and pumping. To control the results, take a photo before the start of the training, and repeat them each month. In pictures it is easier to track the changes that occur with the way. We offer you exercises for different muscle groups. Choose the options that apply, and make an individual program of training.
For the hips and buttocks
The area of the priests is for most girls the most problematic. Fats, as luck would have it, accumulate just below the waist. This is because the female physiology. The body of the girls "programmed" to the deposition of fat in the abdominal area, thighs and buttocks, because it creates favourable conditions for the implementation of the reproductive function. Achieve the reduction of volume in the bottom pane to help you effectively:
- Mahi. To do the exercise, you can be standing or lying down. In the vertical position, you should hold the hands to the foot support. First the right leg, put it back, then the left. If you work in a horizontal plane, it is necessary to lie on your side and lift the leg up. Make a necessary exercise 20 times for each leg.
- Insults. We are directly in the hands of dumbbells, making a step forward and, simultaneously, doing the squat. As only the thigh to be parallel to the floor, returning to PI. Do 2-3 sets of 10 times.
- The squat. The exercise has many variations. To begin with, learn the traditional technique. Become directly, the distance between the feet of 40-50 cm, with arms crossed in the castle. We begin to crouch, away from the pelvis to the back, back keep direct. Deep squat is not necessary to stop and start moving in the opposite direction, after that, as the hips will be parallel to the ground surface.
For the back
Our number depends very much on posture. The excesses, as well as the people after 40 years, the column has serious load, and the muscles are not able to support him under pressure. This is why it is very important to strengthen the back muscles. For this, you must perform the following exercises:
- Mill. We become erect, with your feet set wider line of the shoulders, the hands produce side-by-side. You should bow down by the front, back straight, and perform mahi hands, alternately, to touch them to the floor. The ideal amount of 20 reps.
- Almost flip-flops. Go to the back, legs atdpressem to the stomach and to charge them with the hands, the head tiltem to the front. In this pooled position begin to be released for the front and back. Doing 2 sets of 10-15 repetitions.
- The basket. Let's in the stomach, the legs start all over again in the knees, with the hands holding the ankles. In the inspiration separates the chest and thighs of the ground, correct the position and relax. Repeat 10 to 15 times.
- The serpent. Lying on your stomach, with your feet together, elongated, with an emphasis on socks. Put the arm to the back, we join them to the castle and raise the chest as above, a gaze directed to the ceiling. Perform the exercise 10 times.
Fulfilling these four movements, you can significantly improve the state of the back, correct posture, prevent osteoporosis, and degenerative disc disease. Simple and convenient to the exercise of the back are classes on the ball. Doing exercises with the ball, it is also possible to strengthen the muscles of the back and other groups of muscles.
For the press
These exercises, you can include in a training session or perform separately, morning and evening.
- The belt. Comments indicate that it is one of the best exercises static which allow to raise the total of muscle tone. You must assume the position of support lying down, then, folding the hands and lean on the forearm. The whole body must be stressful, and constitute a continuous line. We are in this position 4 times in 1 minute.
- Twist. Go to the ground, the feet elevate the hill and fix it. The hands processed by the head. We do the breathing, and expiration, raise the body and tIanemся the chest to the knees. Perform 3-4 sets of 10-12 repetitions. Twist are straight, the bars, returns.
- A pair of scissors. Go to the floor, raise your legs upward at an angle of 30 degrees and make the crossing, which resembles the movement of a pair of scissors. Half a minute left leg over the right, more than half a minute and vice-versa.
For hand and shoulder
After 50 years, and also with the marked loss of weight leather on the panel of the hands and arms strongly obviaet. To give elasticity to the muscles and recover the vitality, carry out the following exercises:
- Push-ups. Go to the stomach, making emphasis in the palm of the hand and socks. Start all over again, and vice-versa the elbows 20 times. If this is the first time get less, don't worry. Each time you will get bigger and better.
- Openings side. The exercise is performed with free weights. Become directly, in each hand dumbbell. We do the breathing and to produce the hands on the side so that they are parallel to the floor. Strive to do 30 reps in 2-3 approach.
- Pull up. The movement made in the lintel of the door. You should hold the instrument so that the distance between the hands was 25-30 cm. the effort of the hands should pull 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 much should take effective exercise. A good option – not more than an hour and 30 minutes, little. Before the start of the course, slimming should consult with your doctor and a professional trainer. They will help you choose an efficient and safe training program.
Slimming down requires concentration and responsible manner. It is important to have a powerful stimulus, and not to abandon the workout, eat properly and leave the bad habits. Respecting the basic rules of training at home or in the room, you will be able to get rid of extra pounds, buy a slender figure and self-confidence. We wish you good luck!