It has long been proven that even the minimum of effort spent to maintain itself in shape will definitely yield results. The main thing is that they should be regular. This also applies to weight loss.
Charge for weight loss - why do you need it?
To date, there is a huge number of a wide variety of diets, the authors of which promise to achieve incredible results in a matter of days. However, no diet will provide for tight muscles, flexibility of the body and attractive ease of movement. Achieve this will help only physical activity!
Not only a charge for losing weight, but even a simple morning exercise, which is allocated for ten minutes every day, can significantly improve your well-being and raise your spirits. And this is already important for losing weight: a significant part of people gaining weight because of excessive food intake during agitation and depressive states.
If, however, to add to the morning exercise a longer exercise program for weight loss, which takes about forty-five m
Charging rules for weight loss
- Charging for weight loss involves small physical activities that are not equated to sports. The main task of charging for weight loss is to increase the energy costs of the body, but to do it gradually, so that charging for weight loss does not cause an increase in appetite.
- You need to exercise weight loss every day - only in this case, charging for weight loss will help lose weight.
- You can charge your weight loss at any time of the day. The main thing is to choose the time of training so that between the charge for weight loss and the subsequent( previous) meal there are intervals of not less than one and a half hours.
- Charge for weight loss includes the most common complex of gymnastic exercises for morning exercises. The main difference is that these exercises are done for a longer time, and most importantly - without interruption. This item is very important - the best results charging for losing weight gives in the event that pauses between exercises are no more than 1 minute.
- When deciding to start doing exercises for weight loss, develop an exercise program in advance. Do not try to do all the exercises on a daily basis. Devote one day of the week to strengthening the muscles of the back and shoulders, the other - legs, etc. The whole set of exercises should be repeated every week.
- After 15-20 minutes after charging for weight loss you need a snack. For example, eat unsweetened homemade yogurt.
You can start the main meal one and a half to two hours after charging for weight loss.
Approximate weight loss exercise program
Weight loss consists of three steps. This warming up the muscles for 5-10 minutes( warm-up), the main part lasting about half an hour and relaxation after the main exercise exercises for weight loss.
1. An approximate set of exercise exercises for weight loss: warm-up.
The warm-up includes simple exercises that warm up all muscle groups. Start with the steps in place, then go to low jumps, light run in place. Connect hands - perform various swings, circular movements with your hands. Then go to the torso of the body in different directions, squats, stretch marks.
2. An approximate set of exercise exercises for weight loss: exercises for the muscles of the chest.
Stand upright, feet shoulder-width apart. With strength, join hands in front of the chest( do not lower the elbows) and press 1-2 seconds, feeling the muscles of the arms and chest strain. Relax your hands. Repeat the exercise 10-15 times.
Also for weight loss are very useful push-ups. If the classic version of push-ups from the floor causes severe fatigue, you can start with push-ups from the wall. One approach "to the barrier" is to perform by placing your hands on the width of the shoulders at the chest level, the second - putting your arms already shoulder widths, and the third - placing your arms as wide as possible( fingers pointing forward).
3. An approximate set of exercise exercises for weight loss: exercises for the hips.
For thighs, forward attacks are very effective alternately with the right and left legs - the back is straight, the abdomen is drawn in, the arms are at the waist. Useful also swing your legs with a drift in the opposite direction: take your right foot to the right, and then, as far as you can, to the left( do not turn the sock).
4. An approximate set of exercise exercises for weight loss: prays for the buttocks.
Lie on your back, bending your knees. The back is tightly pressed to the floor. At the expense of 1 - tear the pelvis off the floor, at the expense of 2 - lower the pelvis down and relax the muscles.
5. An approximate set of exercise exercises for weight loss: exercises for abdominal muscles.
The abdominal muscles can be trained in two ways.
The first( "classical") involves lifting the upper body from the original "lying on the back" position.
The second is lifting( from the same starting position) of the straightened legs, so that an angle of 45 ° forms between the legs and the surface on which you are lying. Legs in this position should be kept, while there are enough forces, then smoothly lowered.
To train the muscles of the abdominal press, you must spend at least 10 minutes. Initially, this exercise can be done only slightly lifting the torso( or only a few seconds holding the weight of the raised legs).Ideal option - swing the press every other day.
Charge for weight loss: we focus on the health of
In general, in order to charge for weight loss brought the desired fruits, it makes sense to develop several programs that will consist of different combinations of the most common exercises. First try some time to perform one set of exercises, then another - and then evaluate the results and stop on the charge for weight loss, which is right for you.
The main thing - do not overdo it with the charge for losing weight: after doing your "own" charging system for weight loss you should feel vivacity, and not fall from fatigue.