Set of exercises for weight loss whole body

We welcome you, dear readers. Today we talk about a serious problem, relevant both for women and for men, and about excessive weight and rapid method of fighting with him. Fat not only spoil the figure, it is detrimental to the health, which is reflected in the work of the internal organs, it means premature aging, a violation of hormonal background and other irreversible phenomena. Lead body, in turn, will help you a complex of exercises for weight loss. It is important to understand how to properly practice to achieve rapid results and a tightening of the whole body.

The preparatory phase of the

Before you start active strengthening on simulators and perform daily exercise, it is necessary to the function of the process of weight loss. The secret of success lies in a harmonious conjunction with diet for fat loss and physical exertion.

B such eat to lose weight

It is important to learn to eat properly, because neither exercise alone will not help lose weight if continue to eat high-calorie food. Menu for girls and boys, who want to lose weight and keep the body lean and fit, should be based on the consumption of protein. The main source of protein food is lean meat, poultry (chicken and turkey), dairy products, eggs and so on

Combine protein with fiber contained in vegetables, and also complex carbohydrates (cereals, pasta, hard varieties). The optimal ratio of proteins, fats and carbohydrates for weight loss, it is 50/15/35. The condition for those who are trying to lose weight in 30 days, is to exclude from the diet:

• sweets;
• baking and pastry;
• sweet carbonated drinks, juices and alcohol;
• semi-finished products;
• poor quality food;
• mayonnaise.

It is important to reconsider the ways of cooking. Grilled food is considered a threat. If you need something to cook on the pan, then use olive oil, but it is better to give preference to such warm ways of processing food, such as steaming, baking, stewing, cooking. Learn to count calories. It is necessary to consume less calories, than they spend on the body. Sufficient the norm for every day is considered to be the volume in the 1200-1500 kcal. Eat it is important to slightly, but small portions. Do not let the feeling of hunger, so increasing the risk of collapse.

How to get rid of extra pounds, hanging abdomen and hips in a short period, it is necessary to maintain the water balance of the body. The daily dose of fluids is 2 liters. Drink clean water without gas, green tea, herbal decoctions. From coffee, cocoa and other high drinks, it is better to give up.

The secret to successful training

The rookie, who is accustomed to sit at home and eat the buns, before, like to learn the technique of performing exercises, it is necessary to the function of the leadership class. The rules of the organisation of exercises for beginners at home or in the gym, they are quite simple:

• Before the start of training necessarily takes place of the warm-up, and after – the hitch (stretching). It is necessary to warm up the muscles and joints, to prevent the risk of injury and damage.
• For weight loss and burning of calories is necessary to put emphasis on cardio exercise. Running, swimming, cycling, jumping rope, active fitness and aerobics – all kinds of cardio workouts. Such a load will start the process of burning fat deposits, develops the cardiovascular system and the respiratory system. Cardio – a wonderful choice of warm-up.
• Remove the fat – not the most important. If you want to have elastic body, it is necessary to build muscles and draw it. For this need is a power workout with dumbbells – dumbbells, weights, barbell. Exercises should be performed 3-4 sets of 5-7 reps.
• Increase the load must be gradually. Pick up for themselves a comfortable rhythm of work. Start with the minimum load, deals with the study of techniques, and only then complicate the exercise.
• Training need comfortable clothes and under the rhythmic music. All movements must be free, so clothes should not invent. And cheerful music to lift the mood during class.
• Start the day with a morning of charging. She will charge the body with energy for the whole day, "wake up" the cells.
• To breathe properly. When performing exercises it is necessary often to breathe. The endeavor is always carried out.

Make a table with the schedule of the exercise. It is not necessary to practice every day. Let's muscles a rest and time to recover of the muscle tissue. The ideal solution – exercises through the day. It is important to ask for unattainable goals, for example, how to lose weight in a week. How to get rid of excess weight – the process is long and requires the utmost self-surrender. Notification of the result may be at least a month of training.

Exercise mode

Exercises can be targeted, i.e. aimed at correcting the problematic sections — the waist, the legs, the priests, and also a tonic. Classes will be maximally effective if it is to determine which zones need to strengthen and savvy service. Monitor the results, make a photo before the start of training, and repeated every month. In the photos it is easiest to monitor the changes that take place with the figure. We bring you the workout on different muscle groups. Select the appropriate options and create an individual exercise program.

For thigh and buttocks

Area priests is for most girls the most troubled. Fats, as luck would have it, collected exactly under the belt. This is due to the female physiology. The girl's body was "programmed" to store fat in the abdominal area, thighs and buttocks because this creates favorable conditions for the implementation of the reproductive function. To achieve the reduction of volumes in the area of the bottom effectively help:

• Mahi. To perform the exercise is possible in a standing position, or lying down. In the vertical position it is necessary to hold your hands for support. First the right leg allocate back, then the left. If they work in a horizontal plane, it is necessary to lie down on your side and lift the legs up. To perform the exercise should be 20 times for each leg.
• Lunges. Standing straight, hands-dumbbells, we are taking one step forward and at the same time we do squat. As soon as the hip will be parallel with the floor, back to the IP. Do 2-3 sets of 10 times.
• Squats. Exercise has many variants. For starters, learn the traditional technique. Become straight, the distance between the legs of 40-50 cm, hands folded on the castle. Start squatting, the use of the pelvis backward, your back keep straight. Deep squatting is not necessary, it is to stop and start movement in the opposite direction follows after the hip will be parallel with the floor surface.

For the back

Our character is to a large extent depends on the posture. In full, and also people after 40 years, the spine is a serious load and the muscles are unable to support him under the pressure. Therefore, it is very important to strengthen the muscles of the back. For this it is necessary to perform the following exercises:

• Windmill. We become straight, feet we're having in the broader line of the shoulders, hands bred in hand. It is necessary to bend forward, back straight, and perform mahi hands, alternately touching their sex. The optimal amount – 20 repetitions.
• Almost flips. Go to the back, the legs short to the abdomen, and we take their hands, head cant to the front. In such a grouped position getting rolled forward and backward. We do 2 sets of 10-15 reps.
• Shopping cart. Go to the belly, legs, bendable knees, hands to hold the ankles. On the inhale the interruption of breasts and hips from the floor, fix position and relax from time to time. Repeat 10-15 times.
• Snake. Lie on your stomach, legs together, extended, emphasis is put on the socks. Allocate your hands behind your back, and fasten them into the lock and raise the breasts, how is it possible, the gaze is directed to the ceiling. Perform the exercise 10 times.

Perform these simple movements, you can significantly improve the condition of back pain, fix your posture, prevent the development of osteoporosis and degenerative disc disease. A simple and convenient option for back pain exercise – it is a lesson on the ball. Performing exercises on the ball can also strengthen the muscles of the back and other groups of muscles.

For printing

These exercises can be incorporated into a comprehensive exercise or perform separately in the morning and evening.

• Planck. Reviews suggest that it is one of the best static exercises that allow you to increase the overall muscle tone. It is necessary to adopt the provisions of the emphasis lying down, then bend the arms and lean on the forearm. The whole body should be tense and indicate a dashed line. We are in this position 4 times in 1 minute.
• Twisting. Go to the on the floor, legs to increase in the highlands and fix. His hands opened over his head. We do inhale and exhale to increase the trunk of the body and drawn breasts to my knees. Perform 3-4 sets of 10-12 reps. Twisting is produced equal, the slope of the feedback.

• Scissors. Go to the ground to get the legs up at an angle of 30 degrees and perform the crossing, reminiscent of the movement of the scissors. Half a minute the left leg over the right, even half a minute on the contrary.

For the arms and shoulders

After 50 years, as well as during heavy weight loss of the skin in the area of the arm and forearm, significantly droops. If you want to give your muscles flexibility and bring back the tone, do the following exercise:

• The Push-up. Go to the belly, we focus on the palm of your hand and socks. Supple and on the contrary, hands, elbows 20 times. If the first time comes out less, don't worry. With everyone at once you won't receive more and better.
• Breeding hands aside. The exercise is performed with dumbbells. Become straight, in each hand a dumbbell. We're doing a deep breath and kept his arms to the sides so that they are parallel with the floor. Try to perform 30 repetitions for 2-3 access.
• The Pull-up. The movement of perform to the panel. It is necessary to grasp the horizontal bar so that the distance between the palms amounted to 25-30 see the efforts of the hands you need to pull the body up so that the chin was higher rungs. The minimum number of repetitions to 10 times.

It is important to understand how much should take effective training. Good choice – no more than an hour, but 30 minutes is not enough. Before the start of the course weight loss need to consult with a doctor and a professional trainer. They will help you choose an effective and safe program session.

Weight loss requires focus and responsible approach. It is important to have strong motivation and not throw exercise, eat right, and give up bad habits. We adhere to the basic rules for exercising at home or in the gym, you manage to get rid of excess kilos, regain a slim figure and self-confidence. We wish you good luck!