After these exercises you will definitely lose weight! Fat Burning Workout # 1

"How I want a smaller hip and a tight ass. And also remove this fat from the abdomen and tighten your arms ... Why can not I get rid of cellulite? ". Sounds familiar? How often do we think about changing several parts of a figure, but in the end we get a press under a layer of dense fat or zero results? Allwomen's knows what you need! Intensive fat burning training "TOP 8 exercises for the sexual body" will really change your figure completely. Let's start? :)

A catastrophic mistake that most people who want to lose weight do is pay attention to only one part of the body. For example, do not like the stomach "you need to urgently pump the press," as a result we get powerful cubes covered with a good fat. The second case: I decided to pump the ass, but there are problems with cellulite. I squinted the gluteal muscles to the state of solid nutlets, and cellulite remained or, worse, stretch marks appeared. "Where was I wrong? Why am I not losing weight? Sport is not mine! :( »Even as yours, if the goal is to lose weight, then you need fat-burning exercises. Without them, well, you will not get a steep figure. Take it as an axiom and forward for working on a seductive body!

The best exercises for losing weight at home

1. Börp - a Burpee

The most rigid and effective exercise for the whole body. What works:

• Press
• Back
• Triceps
• Shoulder
• Chest
• Caviar
• Buttocks
• Thighs
• Whole body

Standard equipment:

1. Position squat with a good emphasis. Choose the most stable position.
2. We jump back to be in the push-up position.
3. We wring out one time.
4. We are forming a leap like a toad - knees under the chest.
5. We jump upwards.
6. We repeat.

All actions are one complex exercise. Perform continuously, without pauses between push-up and jump-off. Repeat 10-20 times. Simplified technique : skip push-ups. Immediately after jumping back, pulling your legs to your chest and jumping up. Not less than 15 times.

2. Exercise Pike Push-UP Single Leg

A great way to work the deltoid muscle group. Do not panic that you need to push yourself. Try it - it's really an easy exercise! :)

What works:

• Deltoid muscle group
• Trapezium
• Back
• Buttocks

Standard equipment:

1. Position of yoga "dog face down".
2. We lift one leg as high as possible.
3. Squeeze with your leg raised 10 times.
4. We change the leg and squeeze another 10 times.

Simplified technique : we perform an exercise without a raised leg, or alternate "we squeezed out - made a swing with the foot back - pressed off - changed the leg". 20 times.

3. Jumping in the half-squat with a clap of hands Clap Jacks

The simplest exercise for burning fat on the whole body + cardio. What works:

• Hand from finger to shoulder
• Back
• Press
• Legs
• The inner surface of the thighs
• Whole body

Standard equipment:

1. We accept the T-position. Hands in the sides in one line, legs slightly wider than the shoulders, palms swiveled forward.
2. We make the cotton in front of ourselves, we reduce the jumping of the feet together, slightly bending in the knees.
3. We return to the T-position.

We make sure that your hands are always in the same line - not lower and not above the shoulders. We jump 25 times at the usual pace and 20 more times in the accelerated one.

4. Jumping in the attack

Strong weight on the whole body, ass and legs. Appetizing molds are provided! What works :

• Buttocks
• Thighs
• Lower Press
• Lower back
• Whole body

Standard equipment:

• The position of the lunge with a bent rear leg in the knee.
• We change our legs in the initial position.

Be sure to keep the toe of the front leg and knee at an angle of 90 degrees. The knee should not go beyond the sock! During the landing, the back leg rests against the toe. The knee does not touch the floor. Repeat 15-20 times.

5. Squats with raised hands

Classical squatting, complicated by raised hands. Thanks to this implementation, all the back and hands are passively involved. Additional load on the buttocks and hips.

What works:

• Thighs
• Buttocks
• Passive: back, shoulders, hands, press

Standard equipment:

1. Standing position, hands at the top on one line with the head.
2. We crouch.
3. We return to and. P.

Repeat 25 times.

6. Wide Clumber Jumps

Combined exercise with static and active load. He works well on his back and legs. What works:

• Back
• Press
• Buttocks
• Legs
• Passive: deltoid muscle group

Standard equipment:

1. Position of the bar on straight arms.
2. We make a lunge left foot forward so that the foot is next to the palm.
3. We change our legs by jumping. Right foot opposite the right palm.

It is important not to lead the body and shoulders forward when changing legs. Keep your shoulders at rest, and only the trunk and legs work. Repeat 30 times.

7. Turns in the bar on one hand

Exercise of the final cycle for the development of the muscles of the waist and the press. What works:

• Small of the back
• Straight and side press
• Passive: Hands

Standard equipment:

1. Position of the bar with an emphasis on one hand and spread legs on the width of the shoulders.
2. We make a turn in the side bar on one hand, bending the knee to the chest.
3. We return to the starting position. 15 times.
4. We change the hand and repeat 15 more times.

Be sure to do the exercise in athletic shoes, or barefoot on a non-slip mat for fitness. Or barefoot on linoleum. Support leg should not slip!

8. Ride like a ball

Exercise relieves stress from the spine. Variant of a mini-hitch before repeating the cycle of fat burning workout. What works:

• Relax the muscles of the back, neck
• Stretches are stretched

Standard equipment:

1. We sit down on the edge of the rug, pull up our legs to ourselves and wrap our shins with our hands.
2. The back is round, we roll back like a ball.
3. We return to the initial position with a small jerk. Hands do not tear off the lower leg.

We advise before the implementation of the complex to work out each exercise separately, so that there is no hitch in the future. Repeat the cycle of exercises from the first to the eighth 2-4 times. If you are a beginner, do two cycles with rest in 3 minutes. The number of repetitions must be fulfilled! To lose weight, exercise every day or every other day. Bonus roast video of 15 exercises for a stunning ass ! Do you want more of these exercises? Write in the comments!