Effective weight loss for exercise should be gentler than severe exercise.Too strong and long-term energy costs will stimulate the opposite process - fat storage.So don't overload yourself on your body - this can cause an increase in appetite, resulting in an extra set of weight!We are not setting records.
Physical exercise is part of a general weight loss program.They have to "burn" fat, that's it.For this, it is easy to run, quick walk, and other simple training is suitable.If you have the opportunity to visit the pool, be sure to use it.You should swim calmly, preferably 45-60 minutes, not many.Water is cooler than the human body and has high heat, which means additional heating energy consumption is required.
Perform a set of exercises systematically every day.Your course should be regular, at least 5 times a week, and last up to an hour.Only then can you expect a good result: the body is used to systematically “burning” fat like a fire box.Don't forget the water course after physical education.
Please note that the "burning" starts only 15-20 minutes after the exercise begins.First, the energy of glucose and glycogen.Their destruction is also beneficial, but it does not lose weight.The heat then gradually spreads through the body.This indicates the beginning of using fat as fuel.Therefore, the course should last at least three quarters of an hour to ensure necessary weight loss.
If it’s hard for you to force yourself to do this regularly, the reason for this is likely to be psychological.Eliminate them and participate happily.
A set of exercises
Before each class, it is recommended to walk or run on site for a few minutes in a warm situation.You can repeat physical exercises to make weight better during the day.
First exercise, for hands and shoulder straps
rise.Lift 10 to 20 times in front and side.Although the task is simple to perform, it loads the shoulder straps.
Second exercise
Lean forward10-15 times.Try to reach your head.Here, the load on the muscles at the bottom of the posterior part and stretch the posterior surface of the body.
Exercise 3
The slopes are in different directions10 times.They contribute to the formation of a beautiful waist as they load obliques on the abdomen, back and hips.
Exercise 4
Squat down- Useful and effective exercises.They load their legs and hips.Squat 10-20 times for each method.If you make a light jump at the highest point or load bearing, you can increase the load.
Exercise 5
twinThey help improve joint mobility and help improve leg and hip shape.Mahes must go forward, backward and sideward from the standing position 10-20 times.
Exercise Six
Half Saranci.It is lying on the belly with hands stretching along the body.Lift each leg upward for 10-15 times and repair for 3-5 seconds.He did a good job of removing excess fat from his hips and supported the tone of the press and the muscles in his lower back.
Exercise Seven
cobra.Lying on your belly, bend your elbows.forehead and palms on the floor.While breathing, tighten the spinal muscles and lean backwards.Return to the starting position of exhalation.It is executed 2-3 times.It improves posture, strengthens the back, and improves the flexibility of the spine.
Exercise 8
Lift straight legs10-15 times.Their backs lay on the floor, their hands stretching along their bodies.Raise your legs slowly and try not to touch the floor with your feet when you put them down.Good load on the lower part of the abdomen.
Exercise 9 to reduce belly weight
rise10-15 times.The starting position is similar to the previous position, but the hand is behind the head.Lift your body on exhale and lower it when inhaling.This load strengthens the upper abdominal muscles.
Exercise 10
Pelvic sideways.It is done 5-8 times in each direction with bent legs.Lying on your back with your hands behind your head.Bend your knees and lift your pelvis alternately in different directions.At the same time, the tilt and rectus abdominal muscles are strengthened.
Perform this exercise to speed up weight loss and achieve harmony every day!