Workouts and exercises have a very positive effect on health. But, it is possible not only to strengthen overall health, but also to lose weight using the same simple and well known exercises. Think about what are the most effective exercises for weight loss, and most importantly simple and easy to implement.
Steps the right exercise
Before you do the exercises should prepare the body, must be physically and mentally. This is especially important if you are going to spend a bunch of exercises for weight loss.
- it is recommended to do exercises on an empty stomach;
- warm-up (before each exercise. For example, running on the spot for five minutes is a good workout);
- warm-up should start gradually to walk quickly;
- throughout the course, you should drink non-carbonated water;
- remember to ventilate the room before a workout;
- take vitamins, it is always useful, but during exercise so especially;
- the most successful time training days-14.00 and 18.00-20.00;
- exercises to be carried out no later than 2 hours before bedtime;
- comfortable clothing is an important part of a successful practice.
Only before you start training:
- you should not take a lot of protein before exercise;
- you should not take high-calorie food (better to eat an Apple or a banana);
- it is not necessary to starve yourself, because on the contrary it leads to the fact that the body begins to store fat;
- do not close the window – light should be away from the premises - this contributes to the better classes;
- if you have heart problems, bad blood pressure, shortness of breath or diseases related to blood vessels – a complex of effective exercises for weight loss is a doctor. It is possible to perform cardio exercises in a simpler way.
Cardio exercises for weight loss
Cardio exercises are the most appropriate start for beginners. Those who have long been involved in the sport, they are great. After all, cardio exercise strengthens the cardiovascular system, saturate the body with oxygen and increase the amount of good cholesterol. Loads of cardio warm-ups to keep at least 10 minutes.
Running up and down stairs. Moderate the pace a little more speed down the stairs. Proper breathing – 1 breath in 2 steps, exhale for 3 steps. Run at least 4 times in 20 steps in both directions. Continue to add 5 to 10 steps for each exercise.
Jumping rope. Jump as you want, but the best result is achieved with a jump rope smooth legs together. The first exercise enough 20-40 jumps. Continue to add each time for 10-15 jumps.
Step forward. You will need a chair, step or the same step. Take a step forward is a step, bring the other foot. Take a step back, that same leg, without removing the first stage. Repeat 7-10 times on each leg. The higher the rung, the more the effectiveness of the exercise, you can achieve.
Focus give. Stand up (stand with your feet shoulder-width apart), squat down, rest your hands on the floor. Leaning on hands, leave in position lying. Return to the starting position. Repeat the exercise 5-10 times, with the result that growth workout 3-4 times.
Exercise for weight loss
Prevent skin sagging and ugly folds, especially in the abdomen, exercise for fast weight loss is very useful. This will allow you to comply with several provisions to strengthen the physical health, lose weight and eliminate sagging skin. The best would be a combination of cardio exercise power or alternating such activities.
Squats. Feet on width of shoulders, hands hold in front of him. Down without lifting your heels off the floor 10 times. Each lesson increases by 5 squats. Exercise strengthens the muscles of the legs, arms, back, abs. Squat so that your thighs are parallel to the floor (not above or below) and return to the starting position.
Bridge. Lie on your back, arms along the body, lift the ass, vygeboom legs, thighs, ass as high as possible. Strengthen the muscles of the back, hips, legs, neck.
Exercise with the ball. The same squat, but focus on the back. Press as hard as you can, exercise ball, back against the wall and squat. Important: keep your back straight. Strengthens the spine. Exercises on the ball for weight loss more effective.
Star. Jump from a standing position. Feet together, hands at his sides. Jump up, make Mahi hands and feet in different directions. Descend to the starting position. Allows you to stretch the spine and all the muscles that actively burn calories.
Doing these exercises for weight loss, you are sure to burn calories, develop muscles, strengthen the physical condition of the body and feel good. Exercise should be done 2-4 times a week. Not abuse fat and high-calorie foods, Vedas, without dieting all the loads are in vain. Proper nutrition and regular exercise for weight loss will help you feel much better, more confident, and more comfortable than to leave those extra pounds.