A series of exercises for weight loss whole body

Welcome to you, dear readers. Today, we are talking about a serious problem, a day for women and for men, and more specifically, on the overweight and the fast way to the fight. The fat is not only spoils a figure, it worsens the state of health, impact on the functioning of the internal organs, leads to a first ageing, the violation of the background of hormonal and other phenomena will be irreversible. Bring the body in order to help a series of exercises for weight loss. It is important to understand how to do the exercise to reach a quick result and a strengthening of the whole body.

The preparatory phase

Before proceeding to the active activities gym and execution of the exercise, it is necessary to better understand the characteristics of the process of weight loss. The secret of success lies in a harmonious combination of a regime of fat burning and exercise.

What to eat to lose weight

It is important to learn how to eat properly, in effect, no training will not help you lose weight, if you continue to eat foods that are rich in calories. The card for the girls and guys who want to lose weight, and make a body slim and fit, must be based on the consumption of proteins. The main source of protein is lean meat, poultry (chicken and turkey), dairy products, eggs, etc

Combine the protein should be of fibre contained in vegetables, as well as complex carbohydrates (cereals, pasta durum wheat). The optimal ratio of proteins, lipids and carbohydrates slimming is 50/15/35. A must for those looking to lose weight in 30 days, is the exclusion of the power supply:

• candy;
• pastries and bakery products;
• sodas, sweet, juices and alcohol;
• semi-finished products;
• junk food;
• mayonnaise.

It is important to review the methods of cooking. Patties food is considered harmful. If you have things to cook on the stove, then use olive oil, but it is better to give preference to such thermal processes of food processing, such as steaming, baking, braising, boiling. Learn how to count calories. You need to consume fewer calories than the body spends. Enough of the standard of each day is considered a volume of 1200-1500 kcal. It is important to eat a split, but in small portions. Don't let the feelings of hunger, thus you will increase the risk of failure.

To get rid of the extra pounds, the hanging belly, and sides for a short period of time, it is necessary to maintain the water balance of the body. A daily rate of fluid is 2 litres. Drink clean water without gas, green tea, herbal teas. Coffee, cocoa and other calorie drinks to be abandoned.

The secrets of the success of the training

Beginners, who usually stay at home and there are buns, before studying the technique of execution of exercises, it is necessary to understand the characteristics of the school. The rules of the workout for beginners at home or in the gym are pretty simple:

• Before the start of the mandatory training takes place training, and post – disturbance (stretching). It is necessary to warm up the muscles and joints, to prevent the risk of injuries and damage to property.
• In order to lose weight and burn calories, it is necessary to put the emphasis on the cardio load. Jogging, swimming, cycling, jumping rope, active, fitness and aerobics – all types of cardio. This charge starts the fat burning processes of the body, develops the cardiovascular system and the respiratory system. – Cardio perfect workout.
• Removing the fat is not the most important thing. To have a body temperature, it is necessary to build muscle and the purge. To do this, you need the power classes with weights – dumbbells, weights, barbell. The exercises to be done in 3-4 approach of 5 to 7 repetitions.
• It is necessary to gradually increase the workload. Choose for yourself a good pace of work. Start with a minimum of expense, to make learning the technique, and then only to increase the complexity of the exercise.
• It is necessary to do the exercise in practice clothes and under the rhythmic music. All movements must be free, that is why the clothes should not constrain. And the joy of music to cheer up during the course.
• Start the day with the early morning. It will help you recharge the body energy for the whole day, "waking up" the cells.
• Properly breathe. At the time of the execution of the exercise is often necessary to breathe. The effort is, as always, exhale.

Make a table with the course schedule. It is not necessary to do every day. Leave us your muscles the holidays and the muscle recovery. The ideal solution for workout sessions per day. It is important not to set an unattainable goal, for example, lose weight in a week. Get rid of excess weight is a long process and requiring the maximum commitment. The result notice, you can at least a month of training.

The mode of occupation

Workouts that may be targeted, that is to say, to correct problem areas — waist, legs, priests, as well as a tonic. The course will be the most effective, if determine what areas need to be strengthened and available. To monitor the results, make a photo before the start of the training, and repeat them each month. In images, the most easy-to-follow changes that have occurred with the figure. We offer to your attention exercises for the different muscle groups. Choose the appropriate options, and compose your own programme of activities.

For the thighs and buttocks

The area of the priests is for most girls the most problematic. Fats, by chance, accumulate it is below the belt. This is due to the female physiology. The girls body is "programmed" on the fatty deposits in the area of the abdomen, the thighs and the buttocks, because it creates favourable conditions for the implementation of the function of reproduction. Reduce the volume of material in the bottom to help effectively:

• Mahi. The exercise can be standing up or lying down. In a vertical position, you must be kept the hands behind the bracket. First the right leg put back, then the left. If you are working in a horizontal plane, you have to lie on the side, and lift the leg up. Do the exercise it takes 20 times for each leg.
• Slots. Standing on the right side, in the hands of the dumbbell, do a step forward and, simultaneously, do legs. As soon as the thigh will be parallel to the ground, we returned to CP. Do 2-3 sets of 10 times.
• Squats. The exercise has many variations. To begin with, learn the traditional techniques. Standing up, the distance between the feet of 40-50 cm, arms stretched out in the castle. Begin the squat, taking the pelvis back, back keep direct. Deep squat is not necessary to stop and start movement in the opposite direction after you thighs become parallel to the surface of the soil.

For the back

Our revenue depends on the posture. In full, as well as men after 40 years, on the spine is a serious charge, but the muscles are not able to maintain under pressure. It is therefore very important to strengthen the back muscles. To do this, you must perform the following exercises:

• A mill. Become your feet we organize more off the line of the shoulders, of the hands of divorce. Need to lower the front, the back straight, and perform mahi hands, alternately touching their sex. The optimal amount is 20 repetitions.
• Near somersaults. Lie on your back, legs, short belly, and we take in the arm, the head leaning forward. In such grouping position begin to roll from front to back. Do 2 sets of 10-15 repetitions.
• A basket. Lie on your stomach, legs bend at the knees, the hands keep the ankle. Inspiration, cut off the breasts and hips of sex, to fix the position and relax. Repeat 10 to 15 times.
• The snake. Lying on the stomach, feet outstretched, rests on socks. Put the hands back, we assemble them in the lock and lift the chest as high as possible, the gaze directed toward the ceiling. Perform an exercise 10 times.

By following these simple movements, you can significantly improve the state of the back, to correct posture, help prevent osteoporosis and the degenerative disease of the disc. Simple and comfortable for the training of the back is on the ball. Doing exercises on the ball, you can also strengthen the muscles of the back and other groups of muscles.

For the press

These exercises you can include in an exercise or separately in the morning and in the evening.

• Planck. The comments indicate that this is one of the best static exercises that allow to raise the tone of the muscles. You need to take the position of the palm-coated, and then bend the arms and lean on the forearm. The whole body must be stressful and pose a full line. Remain in this position for 4 times for 1 minute.
• Curl. Lay down on the floor, the legs raise on a hill and stare. The hands crossed behind the head. Do inhale and exhale, let the body and pulled the breasts down to the knees. Perform 3-4 approach of 10-12 reps. Curl are straight, oblique, hind.

• A pair of scissors. Lay down on the floor, raise the legs up at an angle of 30 degrees and make a cross, resembling a movement of shear. For half a minute, the left leg over the right, even a half-minute vice-versa.

For the arms and shoulders

After 50 years, as well as the loss weight dramatic of the skin in areas of hands and forearms strongly from sagging. To give your muscles the elasticity and bring back the tone, perform the following exercises:

• Push-ups. Lie on the belly, put the emphasis on the palm and socks. Fold and vice-versa elbows 20 times. If the first time outside less, do not worry. Each time you have obtained more and better.
• The farming out of the hands of side. The exercise is done with dumbbells. Standing, in each hand a dumbbell. Do the breath and do an arm on the side so that they are parallel to the floor. Try to perform 30 reps 2-3 approach.
• The Pull-ups. The movement carried out on the lintel. You must grasp the bar so that the distance between the palms of his hands was 25-30 to see the strength of the hands it is important to shake the body up, the chin was above the crossbar. Minimum number of repetitions to 10 times.

It is important to understand how much should take effective exercise. A good option – not more than an hour, but 30 minutes little. Before the classes start to lose weight you should consult your doctor and a professional trainer. They will help you to choose the effective and secure program of activity.

Slimming requires concentration and a responsible approach. It is important to have a powerful incentive not to throw of the workout, eat well and give up bad habits. In respecting the basic rules of the workouts at home or in the room, you will be able to get rid of pounds, acquire a slender figure and self-confidence. Good luck!