Some people believe that to lose weight in one part of the body is impossible.You can lose weight completely.Therefore, a set of exercises to lose weight at home is cardio.These include jogging, brisk walking, exercise bike, fitness and step aerobics.
That includes exercise for weight loss?
Cardio includes exercises that target to strengthen the cardiovascular and respiratory system of the person.In addition, by performing such training, a person increases endurance.
The main feature of these exercises is the continuity of the high activity and motor activity with minimal stress.
According to the well-known statement, doing aerobic exercise for 20 minutes there is the burning of carbohydrates in the form of sugar contained in the blood.Also it spent glycogen, contained in the liver, and then the process of fat burning.
Hence, you need to perform cardio for 30-45 minutes to achieve the desired result.
What exercises to perform?
Slimming Workouts include the following exercises:
- riveting.This exercise is designed to work the abdominal muscles.It should be lying on his back, arms and legs raised slightly.You start to perform lifting up the legs and torso, trying to touch your hands to your feet.The number of 10 exercises.
- Kick back.It should be in the focus lying, and make every effort to push up the legs and buttocks.It is necessary to jump, as high as you can.10 repetitions.
- squats with a jump.The present exercise is aimed at slimming down.You must put your feet shoulder width apart, hands behind his head take, sit down and then jump as high as possible.This hand should always be behind the head.Retry-10.
- Twists.This exercise is designed to press.It is necessary to sit on the floor, his back slightly pull back, keep your hands in front of him, and his legs off the floor and keep it up.Rotate the torso to the right and to the left, and then back to its original position.The number of 10 exercises.
- Jumping on the hill.To perform this exercise you need a chair.Place it in front of him at a distance of 30 cm. Jump on it, it does not need to make strong swings hands.Go back down to the starting position.Such exercises should be done 10.
- Keel with the ball.You must lie on your stomach and stretch your elbows on the floor, pinch the ball between the legs, and they should be bent at the knees.Starting to exercise the legs lifting the ball as high as possible.You should feel the muscles reduces the buttocks and thighs.10 repetitions.
What points are taken into account in the preparation for the training program?
to compile an exercise program for weight loss is necessary to take into account the following factors:
Age is a major factor in the preparation of training plan.For example, people in the age of sixteen is not desirable to perform the deadlift heavy weights;
Health status is also an important factor, because, doing workout, you want to strengthen your health, not to lose it.If you have the slightest doubt, you should tell your doctor immediately.
Schedule life.It all depends on the work which a person during the day.After all, one can spend the whole day without making unnecessary movements, and the other, on the contrary, the whole day running around and fussing.
execution time and frequency of workouts for weight loss
For beginners optimal training frequency is 2-3 times per week.In this half-hour a person engages in weight training and cardio polchasa-.
After a certain time, the duration of training may be increased to 1.5 hours.
Training should start with warm-up exercises and end with stretching exercises all muscles.
Excellent results can be obtained if the practice at home in front of a TV with the video of the virtual trainer.
How to eat to lose weight?
Performing physical activities do not give a perfect result, if it does not adhere to proper nutrition There is no need to adhere to some kind of fasting or take special pills.
You need to reduce the use of a variety of pastries, sugar, chocolate, simply put, to exclude from your diet all "unnecessary" carbohydrates.It is better to eat oatmeal or buckwheat.Instead of chocolate and sugar Eat more fruits and vegetables.The meat can be eaten, steamed or oven.Drink as much water as possible.That water accelerates metabolism, and lose those extra kilos.
performing submitted exercises and adhering to all the tips, you can forget about the excess weight in a short time.In this case you just need to exercise, diet, and wait for the result.