Exercises for weight loss.
Exercise, for example walking, is an exercise of low efficiency, but it will allow you to burn more body fat, and running, which is a high-intensity exercise, will help you get out of calories faster.
After doing workouts to reduce weight with high intensity, your metabolism in the body rises five times higher than after performing exercises with low intensity.
1. Exercise for shoulders, back and chest.
The starting position is to sit on the edge of the chair, straighten the legs in front of him and cross the ankles. Then take dumbbells, if there is no dumbbell, then you can take, for example, 1.5 liter bottles filled with water, and spread your arms, bent at the elbows to the sides. Pull your stomach up, and your fingers should look forward. Then unfold your brushes inward and put your hands behind your head, then bend your arms and spread them apart, then lower them to their original position. Repeat the exercise 2-3 times.
2. Exercise for the press, back and hips.
Starting position - sit straight on the mat and bend your knees. Then grasp the hips with your hands, spread your shoulders and slowly begin to lift the feet from the ground, sit in this position for about 25 seconds, then slowly begin to straighten the right leg and sit in this position for 10 seconds, then slowly bend the right leg while straightening the left and also sit in this position 10 seconds. Return to the starting position. Repeat the exercise 3-4 times.
3. Exercise for buttocks, lower legs and thighs.
Starting position - stand up straight, put your hands behind your back. Then start to take aside the right leg, the toe should touch the ground, and slowly begin to bend forward, while your back should be parallel to the floor, then tear off the right leg as high as possible from the ground. Keeping this posture, we begin to slowly bend and unbend the left leg. After completing this exercise 5-10 times, go back to the starting position, and repeat the same to the other leg.
4. Exercise for the abdomen and waist.
Starting position - lie on your left side, legs while bending at the knee at an angle of 45 degrees. Put your hands behind your head, but do not cross your fingers in the lock, elbows spread apart. Tear your knees off the ground, straining the muscles of the press. Return to the starting position. Do the exercise 10-15 times, then turn over to the right side and repeat the same thing.
Methods of training.
The most important for your weight loss is the performance of physical exercises that contribute to increased energy costs of the body, enhance metabolism, normalize the functionality of the nervous and cardiovascular system.
These exercises include dosed physical exercise, and the effects of natural factors such as water and air. As a result of the normalization of metabolism and the work of muscles, fatty deposits in the body begin to be burned more intensively.
In each program for weight loss there should be a significant increase in physical activity, for example 1-2 hours of fast walking per day. But physical exercises need to be performed regularly for a long time.
Use exercise effectively for weight loss, but with a moderate excess of weight (obesity of 1 st and 2 nd degree), and to maintain a normal weight. Well, with excessive obesity 3rd or 4th degree, the physical exercises that such people perform in terms of energy costs are less significant.
By doing physical exercises, you will always be in good physical shape, the body will always be in your tone, well, and the extra pounds will go away.
Be healthy!