Exercises for weight loss: benefits, rules and features

Today the problem of overweight is more relevant. Both men, women, and older are even more. The causes of obesity are often a living immunity, shortages and chronic diseases.

In order to fight overweight, different methods can be used, but none of them lose weight losses in the correct effect. Consider the specifics of physical work to reduce health, training scheme and restrictions on them.

Exercise rules

For women's efforts to lose weight, for the benefits of exercise, for the exercise of exercise, you need to remember the following recommendations to implement:

1. Any training must always start with a warm -Up. At first, make complicated physical exercises, at least unfounded because they can lead to rapidly tired.
2. You can drink water between the performance of weight loss, but very small. This accelerates the process of metabolism.
3. The first training must be carried out in a minimum cargo, especially if it does not have a person to play with sports. It is not important to expose it. 3-4 training is much enough for a week. Thus, the fat mass can be divided, but the body can be restored at the same time.
4. It's good to be rebuked before the training. It is optimal to get vitamin vitamin, but nothing else can happen. Otherwise, a person feels the pain that will not be productive.
5. Minimum break between weight loss exercises (30 seconds will be sufficient).
6. Workout with dancing, running or swimming. This is getting the consequences of gaining weight loss results.
7. It is recommended to hold the first exercise with coach control. This will help you to avoid injured and show how to do what is right. In addition, some people do not force themselves to train themselves, so coach will be the best motivator.
8. Do not perform home exercises to lose weight when pain is emerging. It's good to take a short break, and then it's good to continue to exercise.
9. Change the package of exercises every month. This should not be used to the body, which accelerates the weight loss process.
10. Additional exercises aimed at training of physical muscles. For example, on Monday, Training the Branch muscles and pumps the mark on Wednesday and walk back on Saturday.
11. It's good to finish training with cardio exercises.
12. Practice in full force. At first glance, these sounds may seem awesome, but more than 50% of people stop trying to try to practice the third exercise without seeing the third exercise. In this case, despite laziness, suffering, suffering, and tireless, we need to set the right goal and refuse. Only simple training will be effective.
13. If possible, it is good to practice in clean air.
14. Select a package of exercises depending on the specific purposes of a person independently. To strengthen the press, to get rid of the stomach, and mobile. b. u. c.

This is worth it! Before you start from training, write your first parameters - weighs, abdomen, chest, waist size. Each next week may be entered with the School Week. It can be understood whether this person should be revised or not if we need to reconsider his physical action.

Weight loss exercises

Best results show the following exercises:

1. Small lifting lifts. The initial position is to unite and separate them with legs. Raise the leg and get the attacks, get the attack, and transfer from one foot to another. At the same time, 4-5 kg weight weighs 4-5 kg weight weight weight weight weight 4-5 kg. This will improve the result.
2. Pushed. Direct weapons and legs should be taken. Bend the lower back and your stomach. Slowly fly and decreases as much as possible. Repeat 10 times. In the first exercise, you may push two more fully and faced difficulties, so you need to be ready for the challenges.
3. Turn the body. Lying on your back and bend your legs. Drive your hand on both sides. Gradually slowly stretched on the knees to the right and to the sides, and stretched the muscles of both sides. Repeat 25 times.
4. Horizontal strip. Rising to the chair for at least 5 times in one way. Due to the great fall on the joints of the hand, it will be difficult for the forms of obesity of obesity of obese.
5. In the plank by lifting legs. Turn on the stomach. Note the hands and feet. Graduate your legs slowly. Repeat each of your 15 times.
6. Instead of jump. Follow closed legs. The exercise can be replenished with rams.
7. Equal traffic. Ideal for the quick loss of quick meat, because it allows you to study for 10 minutes on fire to you for 140 calos.
8. Jump into a thread. Exercise There is not only to strengthen the muscles of the legs, but also a wonderful cardio.
9. The airport step. Such training strengthens the muscles of the back, legs and the press. To implement them, you need to prepare a small platform. You must be on top of one foot, and you should bend as much as possible and kneel. Dance music is great for such training.
10. Rork simulator. It includes muscles of the arm, back, chest and press.
11. Lie on side and raise your feet. After ten iterations, repeat lying on the other side.
12. Exactly, fold your hand on your chest. Make depths.
13. Back, back and back. In this and other exercises, it is important to keep your breath.

FACT! It is good to keep weight loss for women in the fitness room. There is always a living competition, so the competitor of competition will increase productivity in the training.

Auxiliary measures

In order to gain the fastest and efficient result of weight loss, the householder is recommended to replenish with diabetes. In this regard, it is important to observe such modern foods:

1. Refuse to drink alcohol and smoking. The key to success in weight loss is the key to weight loss of bad habits.
2. Replace the harmful fats useful. Thus, the sausage, smoked meat, oily meat, fatty meat, and the use of fried meals. Instead, the diet should be enriched with helpful oils contained vegetables, avocas and nuts.
3. Consumption of low -Puon Sour -milk products. It can be a cottage cheese, may be sour cream and white cheese.
4. Refusal to use new pastry, sweets, bread. It is better to use dietary cracks instead of bread.
5. The diet it is 70% of vegetables and vegetables, 20% of proteins and 10% of proteins and 10% of healthy fats.
6. Review your food habits. Instead of nutrition, useful walnuts or house were replaced with yogurt instead of food.
7. Give preference for cereal culture (bukwhat, oats, rice). It is better to cook the oil without any oil. For potatoes and potatoes, they are not consumed, but limited conflict.
8. He is making useful food products in the menu. It is various plant soup, cottages cheese Kassreeoles, green colors. b.
9. Preference to cooked or cooked food. The food prepared in this way is considered less heights than dietary and fried foods.
10. Avoid nightly meals. The last meal of the day must be no later than seven.
11. Eat, but in small parts. This will be completely, and at the same time fill out your body with useful traces.

Oils

One of the best techniques to lose weight is the use of the wheel. It helps you to use the back, back, buttocks, hip, and the muscles. In addition, the hill will not reduce calories, but to improve blood rotation by pelvis.

If you never traveled this business, do not open this business for a long time. In order to get the maximum result, weighted a weighted hcriber. In addition to additional load, it massages the parties.

Should turn to five minutes without break. Gradually, you can be up to twenty minutes of training.

It is important to monitor respiratory during classes. He needs to be fasting, and even. Otherwise, breathing will lead to fatigue and dizzy.

Attention! Exercises for women can be supplemented by almost any sports. It can run, bicycle, and different aerobics. Yoga is also effective. This does not only normalize the person's psycho and melly psycho's psycho state.

In addition, the following exercises are not effective to weight loss:

1. Exactly, put your legs on the shoulder and bend a little in your lap. The hands are bent. Divide the body's trunk as much as possible. Repeat 15 times.
2. Destroy all your distractions to the floor. Stop stomach and take care of the press. He bends back and then moves forward and stretch out the muscles of the abdomen.
3. As a deep breath as possible, hold your breath for 10 seconds. At present, the press muscles may be as many as possible. Repeat 5 times.
4. Lying on the floor and bend your legs. Take your head behind. Download the press. Breathing. Democracy and drowning with breathing. Repeat three methods ten times.
5. Standing in the elbow bar and stares of the abdomen. Raise the buttons to the stop, and then get slowly down.

The best exercise package

Loss of the house is best working with their integrated approach to their implementation. At the same time, at least 6-8 different exercises are good at a text session.

Effective exercises include the following:

1. Lie on your back and put your hand under the waist. Gradually focus on your hand and build legs. Edit yourself for a few seconds.
2. Walking in 2-3 minutes. At the same time, it is important to increase the knees as much as possible.
3. Flood on the floor and bend your legs on your knees. Raising the hip to its hand, slowly. 20 times
4. Layer and straw to the press. Follow your legs and even, do your own swipes depending on the "scissors" principle. Repeat 25-30 times.
5. In the same position, he kneels down and his hands are in the elbow. Make a knee from the elbow.

TIP! It's good to make such exercises in the morning. This is due to the first half of the day and the expedited metabolism of the capacity. Therefore, breakfast is always effective until the evening.

Restrictions on active exercise

In most cases, household exercises will help you to better improve the welfare of a person and to improve human health. Nevertheless, you need to know about additional conditions to ensure additional load in the body:

1. A period after soon. In this case, the body can be weakened, so exercise runs out only only person. In addition, a short time, you can soon be able to play sports, to create a strong illness, and to create a strong disease.
2. Menstruation period. At the same time, there will be no competent exercise for women, there is a risk of birds and strengthening birds and strengthening birds. It should be noted that sometimes this process will benefit so much, but another can do anything other than lies. There is no question about any training.
3. The period of solid chronic diseases. Weight loss, hypertensive crisis, and other parts of the body, especially for diabetes, bronchia astma.
4. Disruption of the maskux system. This fracture, bruises or significantly damaged co-core (Arthrics, Arthritis, may be. The sharp inflammation process and painting pain, do not exercise your weight. Waiting for normalization of this State is to wait only after returning to previous physical activities.
5. Pregnancy is the threat of late stick or abnormal. At the same time, weight losses may be very dangerous. Accurate information about such a restraint is only a doctor at each time.
6. Frequencies of skin damage (ablandera, and allergic phenomena, p. )b. ).
7. Serious emotional disorders, neurosis. It is good to refuse to exercise, but yoga and other recreation methods can be very helpful.
8. A period of sharp viral, breathing or infectious diseases. It is better to replace physical activity to the moment you recover completely. Otherwise, exercises can be worsen (heartwarming, fever, weakness, sweeps, other unpleasant symptoms). A person should not perform the concert for weight loss and do not have counteries to exercise, but must be addressed to the therapist.

To lose weight, households see one of the best ways to risk one of the best ways to lose weight to lose weight. However, independent teaching must actually be positively consequences, and at least two months old. This is the only way to observe the serious improvement of figure and general improvements.