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Best exercises for weight loss and pages

We draw your attention to an article that examines exercises for weight loss of the abdomen and pages.You can learn how physical exercises contribute to the weight loss process and what is better than diet or hunger.Read how to choose exercises and what personal functions should be taken into account.And get to know some basic and effective exercises that are easily capable of at home.

Physical activity

How do exercises contribute to weight loss

Exercise plays an important role in fighting overweight and obesity for the following reasons:

  • Physical activity contributes to active energy burning from fat deposits.And this leads to mobilization of fat and a reduction in the amount of fat.
  • When a person sits in a low -calorie diet, The body contains a protective physiological reaction that blocks weight loss to maintain energy reserves, especially when the diet is too exhaustive and a person sits on it for a long time.This does not happen with physical activity and loses weight much faster and more efficiently.
  • Physical activity stimulates the sympathetic parts of the nervous system and increases the metabolism speed.In this case, the amount of energy consumed by the body is consumed and this leads to weight loss.
  • It is worth noting this tooRegular loads improve physical and psycho -emotional mood, Put an active and powerful person, and life is much more interesting and brighter.

How to choose the best exercises for yourself

To choose the right exercises for themselves, experts suggest that you take into account the following functions:

  • If you want a thin waist, you must refuse the inclinations with additional load- This practice contributes to the intense growth of the press of the press, so the waist increases over time.Such exercises are quite suitable for guys who want to increase body ratio as for girls.
Proper nutrition
  • Council classes are considered effectiveIn the struggle with abdominal excessive fats, but there is a danger that should not be forgotten: permanent classes, along with a ring, trigger the omission of the pelvic organs.
  • If you decide to decide to turn to the side with further weighting, you will not be able to move suddenly during the exercise.
  • Circles with excess kilograms on the stomach and on its side promote cardio load- Such exercises improve metabolism, which contributes to intensive burning of fat deposits.It is also worth providing the preference for interval loads.
  • We also recommend that you combine physical exercises with additional loads.
  • During the process, the load on the oblique muscles of the press should be checked, which should not be excessive.

The best exercises

There are different exercises that allow the waist to be thin and beautiful.

Twisting

The most famous is the press to be rightly called the press.

  • To execute, you should lie on a flat surface or carpet and lean your feet to your knees (the leg should be located on the floor).
  • Pull your hand behind your head, remove the deep breath, break your body off the floor and pull it to your leg.
  • Then exhale and sink back to its original position.
  • We recommend that you make 10 repetitions of 2-3 approaches.

Reverse

    Cardio
  • To do this, lie on your back, bend your knees and put your feet on the floor.
  • Hand is located along the body.
  • Now the legs should be lifted so that the hips are finally perpendicular to the floor and the knee moves towards the chest.
  • When you destroy your legs from the floor, you need to exhale and, when the legs are placed on the floor, breathe in.
  • We recommend that you perform 10 repetitions 3 approaches.

Oblique

  • You should lie on a smooth surface, put your hand behind your head, and bend your feet in your knees so that the legs do not touch the floor.
  • Now you need to raise the case, stretch to your left knee with the right elbow.The left side of the body must remain on the floor.
  • Repeat the movement on the contrary: open your right knee with your left elbow so that the right side of the body remains on the floor.
  • In one approach, you must make at least 15 repetitions.

Planck

At first glance, this is a simple exercise aimed at the work of the press, hips and lower back.

  • Remove the floor so that the elbows, knees and fingers rest on the floor.
  • The neck and spine should be built in a row and the glance is controlled.
  • You should then break your knees from the floor and be in this position for 30 minutes.It is important that the breath is normal.
  • You can then go to the side bar position and do the exercise on both sides of 30 seconds.
  • Take the position again to rest on the feet and palms on the floor.
  • Take the middle severity to the right side of the body.Your right hand should be bowed at right angles.
  • Place your left leg to the right, holding your leg straight, lifting your hips.
    • Twisting
  • In this position, it must be 30 seconds.In the future, you can complete the plan for 1-2 minutes.
  • Repeat the exercise to the other side.

Lunges Corps Turn

This practice is perfect for beginners.

  • Take a step forward with your left leg and bend it into your knees.This makes the right thigh muscles stretching.
  • Pull your hands in front of you to settle in parallel to the floor.
  • After the warm -up, step forward again with your left leg and sit on an imaginary chair.The right foot has to stay back and the toe touches the ground.This will first leave your back straight and then turn to the body.
  • Make such an attack with another leg.
  • You can repeat the movements 15 times.

Slopes in different directions

  • To perform the exercise, you must be straight and put your leg together.
  • Raise your hand and fold over your head.
  • Decide the body to the left as much as possible and hold this position for 15 seconds.You should feel stretching on the right side of the body.
  • Return to the initial position.
  • Repeat the exercises, leaning the body to the right.
  • In the future, you can increase your time and keep the position of 30, 45 and 60 seconds.

During your workout, you can do another interesting exercise that perfectly strengthens the abdominal muscles.

  • You must become four to execute.
    • Lunges Corps Turn
  • Relax the press and take a deep breath.
  • Breathing and exhalation, stretch and tighten the stomach.
  • In this situation, you should hold the stomach for at least 15 seconds.

Tips for better efficiency

In order to make the training effective, follow the following recommendations:

  • Gradually increase the intensity of physical effort- In the presence of regular classes, the body is not only adapted to the load but also becomes more flexible.Therefore, we recommend that you include running, cycling or energy load at least once a week.This helps more effectively with excess calories and improves metabolism.
  • Enter classes in fresh air- This contributes not only to weight loss but also to heal the body as a whole.
  • It is important to design classes.This allows you to prepare in advance and start the exercises in time.After all, you have to decide on clothes, shoes and water.Many people use proper music for training, which is also better prepared in advance.
  • Performs a role in weight lossTherefore, it also needs to be modified.For example, experts recommend that you introduce more vegetables into your diet, including CROAK, which allows the body to heal faster after exhausting workouts and bitter chocolate.It is also important to drink enough clean water (at least 2 liters a day).
  • Don't ignore the scum.The muscles should be heated before the main workout.This minimizes the crappy and possible injury of tissues.And it is recommended to make muscle strs after the class.
  • Do not disturb negotiations during this period- It is important to concentrate in the classroom, make them correctly and with maximum return.This is especially true if you are involved in a similar group of people.
  • It is important not only to set up a diet, but also a normal vacation and sleep, during which the body will be able to relax and recover.
    Performs a role in weight loss
  • If it is difficult to choose the exercises, it is better to ask a coach for helpWho can offer a suitable and efficient complex, taking into account your properties and wishes.And the most important thing is permanence.It is better to devote 20 minutes a day to exercises than do nothing.This is the most difficult, especially at the beginning of the road, when a person has to face discomfort after classes and fatigue.

How fast and how much can you lose weight

It is very difficult to talk about specific numbers, as the result depends on the choice of physical exercises, the frequency and intensity of training, and the lifestyle he leads during this period.TooThe individual characteristics of the body cannot be excludedOr

Exactly one thing: if the workout is constant and intense, the changes are noticeable a week: the state of the well, the body muscles and the body as a whole will improve.In this way, you can lose up to 4 kg per month, which means that your waist and pages will be less.

Listen!The most important is desire and permanence.And you can walk and focus on cardio load to make the result even more efficient.