Our experts have developed for you a detailed and uncomplicated training program. Working regularly and adhering to a rational diet, you can lose 0.5 kilograms per week. Do not try to quickly lose weight - in this case, you will not lose fat, and muscle tissue. Carefully follow the external changes, check the centimeter of the waist and hips. The main motivation for training will be the fact that in 6-8 weeks you will be able to wear things smaller. We guarantee that in just three months you will be pleasantly surprised by your new forms, and classes for fast weight loss will be very helpful in solving this problem.
Warm up
It's 5 minutes of easy running, fast walking on the spot or practicing on an elliptical trainer. Warm-up will help warm up, and also prepare muscles and joints for training. Before the beginning of strength exercises, again, do a warm-up, but only now with less intensity.
Strength Exercises
Start them right after the warm-up. They help increase muscle tissue and tighten the body. Optimum weight of dumbbells pick up independently. Choose those dumbbells with which you can easily start a series of 15 approaches.
Cardio-training
Training helps to burn fat tissue, but only if it lasts at least 30 minutes. It is best to start training on an empty stomach when the glycogen level (the most important source of muscle energy) is at the lowest level, and immediately after a series of exercise exercises (which also reduce the amount of glycogen). You can do aerobic training in the evening, but then in the afternoon you will have to stop using carbohydrates to reduce the level of glycogen.
Anaerobic training (interval)
This is a combination of intensive training (with 90% of your physical abilities) with a training that requires 6% of the possibilities, such as walking. As studies show, this kind of training helps to burn three times more fat cells. And this despite the fact that the duration and intensity of such training is much less! And all thanks to the so-called post-effect after burn, that is, very rapid burning of adipose tissue. One condition - after exercise you should not eat food for 30 minutes.
Stretching the muscles of the chest
Dumbbell lifting, sitting on an incline bench. Sit down on the bench, pick up the dumbbells. Hands bend in the elbows so that the forearms are parallel to the floor. Now straighten your arms up and lower them into the starting position.
Muscles of the back
Tightening the crossbar of the simulator to the neck with the upper wide grip. Secure the roller so that the feet are firmly fixed. Take the crossbar with a wide grip, straighten your back and lower the shoulder blades. First, lower the crossbar by the neck, and then in front of it.
Muscles of shoulders and arms
Raising dumbbells over your head. Put your feet on the width of your shoulders, take the dumbbells in your hands and raise your hands up, then bend at the elbows and spread apart parallel to the floor.
Bending of hands with dumbbells
Be straight, hands with dumbbells straight along the trunk. Alternately, bend the right and left hands in the elbows.
French bench dumbbell with one hand
Take the dumbbell and raise your right arm. Fold your arm in the elbow, turning your head. Shoulder should remain motionless.
Muscles of the inner thighs
Squats with dumbbells. Spread your legs wide, hold one dumbbell with both hands and squat, dropping the projectile between your legs.
Abdominal muscles
Flexion of the trunk, lying on the back. Lie on your back, legs bend in your lap, cross your arms over your chest. Slowly lift the trunk upwards so that the shoulder blades come off the floor.
Calf muscles
Climb to the platform. Put half the foot on the platform. Rise to the toe and slowly sink, straining the muscles of the calves. Try to perform aerobic exercise for 30 minutes every day (even on days when you are not doing power exercises).
Makhi hands with dumbbells, lying on a level bench
Lie down on the bench. Take the dumbbells and put your hands up. On inhalation slowly lower your arms to the sides parallel to the floor (all the time hands should remain even). On exhalation, raise your hands up, back to the starting position (2 sets of 15 times).
Muscles of the back
Pulling the bar of the simulator to the neck with a wide upper grip (3 sets of 15 times). Stretching the bar of the simulator to the stomach is a narrow grip. Sit on the simulator, bend your legs in your lap, pick up the crossbar and draw the grip to the lower abdomen (3 sets of 15 times).
Muscles of shoulders and arms
Lifting dumbbells above your head (3 sets of 15 times). Lifting dumbbells in the position of the bent trunk. Bend your legs in the knees, tilt your body slightly forward and raise your hands with dumbbells to the sides, parallel to the floor (2 sets of 15 times). Bending of hands with dumbbells (2 sets of 15 times). The French press dumbbells with one hand in standing position (3 sets of 15 times). Straightening of the shoulders with the upper grip. Be in front of the simulator. Bending your arms, grab the crossbar. Lower your shoulders, then your hands, slowly return to the starting position (2 sets of 15 times)
Muscles of the inner thighs
Wide squats with dumbbells (3 sets of 12 times). The muscles of the back of the thighs and buttocks. Raising the hips in the prone position with one straight leg (3 sets of 20 times).