
It is great to be the owner of a thin and toned body.Many people strive for this, but reality is often far from desires.An unbalanced diet, a sedentary lifestyle, which leads a child, stressful situations: all this and much more over time leads to a set of excess weight, which is not so easy to face.
Seeing a disappointing figure on the balance, many do not want to support such a state of affairs.The search for the best ways of getting rid of hateful fat deposits begins, which not only spoils the appearance, but also negatively affects the work of important organs.Of course, you can try to sit in a diet, but for the result of many years, we need weight loss exercises.
Causes of excess fat
Suffering of overweight and planning to participate in physical effort?Initially, it is necessary to identify the causes of fat deposits:
- Social dependence on food.It occurs due to the active propaganda of harmful foods, several snacks in the common company.The negative effect is reinforced by the use of products with a "poor" composition, which the body absorbs easy and completely by the body, without fulfilling any obstacle on its path.
- Hormonal disordersThe fruits in the production of hormones are often leading to a slowdown in metabolism and then overweight.Understanding that the hormonal background is violated is very easy: the body constantly feels hungry with thirst, depression, dry mucous membranes or fatigue.
- Interruption of the gastrointestinal tract.Fat tissue is an ideal place to store and accumulate toxins.They are formed due to violations in the digestive tract.Accumulated harmful substances gradually lead to obesity, diabetes and other unpleasant diseases.
- Psychosocial factors.Stressful situations, sadness, anger, boredom and other emotional factors are the cause of excess eating, which inevitably leads to the accumulation of fat in the most inaccessible places.Most of the time, moral clashes are full of chocolate and other products with rapid carbohydrates, so the arrow of the scales moves very quickly towards the increase.
- A sedentary lifestyle.Most modern people have stayed in the office.The lack of motor activity due to constant work on the computer, trips in public transport, the constant visualization of the television leads to insufficient energy consumption.Over time, it accumulates, transforming in the form of fat deposits.People who previously practiced sports are actively suffered, and recently stopped moving.
- Genetics.Excess weight can occur due to a genetic predisposition.There are many cases in which people were full of any reason.And when doctors discovered this, it turned out that family members also had obesity.It turns out that integrity is often the genes inherited from the previous generation.
- Toxic load.Intoxication is another common cause of fat deposits.Liver overload with harmful substances over time leads to violations at the sugar level, a deficiency of many essential acids and a decrease in the metabolic rate.The body is obstructed due to inadequate nutrition, the use of products, which contain "chemistry", OGM, etc.
- Insulin imbalance.Violations in the development of such an important hormone often lead to a rapid set of kilos of more.If the insulin level is reduced, then the incoming sugars cease to be absorbed by the body and begin to be deposited on the walls of the blood vessels in the form of plates.
What sets of weight losing exercises are suitable for you

What to choose to achieve a greater effect?The fat burning process requires a serious approach.The selected training must correspond to the level of preparing weight, to be aimed at solving specific problems.If you need to eliminate fat from the sides and abdomen, you do not need to concentrate your attention only in these problematic areas.
An effective and lasting result is only possible with an integrated approach.The exercises are selected for all muscle groups, but with great emphasis on the main areas that require correction.It is strictly forbidden to be enthusiastic about physical effort.Therefore, not only can you discourage the desire in principle to participate in yourself, but also to obtain health problems.The best exercise sets for modern girls:
- Organization.To get rid of the emergence of getting rid of unnecessary kilograms, these training are perfect.They include aerobics in combination with dance movements, which as a result allow you to get rid of excess weight.The configuration is adequate only for energy women, configured for a fast result and ready to work constantly for this.
- PilatesThis complex is considered the safest. Suitable for absolutely everyone, since it implies training at a slow and leisurely pace.Each movement stretches for maximum muscle development.The Pilates action aims to work with a press, a small pelvis, back.Most of these workouts are suitable for pregnant young mothers and girls.
- Fitball.Original technique with large balls.With his help, a fairly large amount of kilograms, strengthening the muscles of the whole body, can be fun and fervently.
- Belly dance.Do you love oriental reasons and do you really want to lose weight?This complex is the most appropriate.Attending dance classes, you will return to your body the past grace and harmony in the shortest possible time.The load in this case is aimed at the press area, so the beautiful waist is guaranteed.
You can choose from both these specific complexes and classic training, made at home, or in a gym under the supervision of a coach.A reflective choice and a serious approach will not only help your figure be thinner, but also improve, mood, develop stress resistance and resistance.
Home weight loss exercises

The work in the figure of the house is an excellent affordable alternative to professional training with a specialist.There is an incredible number of sets of exercises that help achieve the best results.First must comply with several simple rules:
- We begin to work in the transformation organizing the auto -Discipline, a clear configuration of objective and good humor.
- We make a class schedule, it is necessary to perform at least 3-4 training per week.
- We strictly train at certain times.This becomes better from 11 to 13 hours to lunch and in the afternoon, from 17 to 19 hours.
- We carry out training with an empty stomach.You must eat 2 hours before sports at home.
- Only regular spot exercises are really effective.The more often and more stable, the better and brighter the result is.
- You really need to lose weight by configuring correctly.Classes "through force" will not lead to the desired effect.
- In the exercise process, it is not recommended to stop to "rest."We perform all complexes gently, without stopping.It is allowed for 30 seconds for a break, but nothing more.
- We perform each exercise as correct as possible, according to the instructions, which will improve the result several times.
Hot correct
Before performing a complete set of exercises for different muscle groups, you must "heat", prepare your body for home training.It is not worth neglecting warming, otherwise, you can receive several injuries.The approximate set of actions is carried out as follows (we start with the upper part):
- Preparing for execution: We become straight, shoulder width of the legs separated, the hands are in the belt.We make soft turns with our heads in different directions.
- The movements of the shoulders up and down, as well as in a circle.
- We stretch our arms forward and begin to catch them in turn, as far as possible.
- We learn our hands in the "castle" and hold at the level of chest.We move the case in both.We stop straight, the lower part of the body remains motionless.
- We put a hand on the waist, the second, get up.We make inclinations, stretching the high limb along with the body.Then we change our hands and start again.
- We make inclinations from the upper body, reaching the floor.We are fixed in the "collected" for several seconds.
- We become even.We completely trust one foot and hold the second on the foot.Turn with a sock in a circle.Then we change the leg and repeat again.
- We become straight, in a deep breath, we stretch our hands on our heads and stop on the socks.We go down in exhalation.
After influencing your body, you can surely begin the main set of exercises for the desired muscle groups.
Exercise for leg weight loss

Legs are problematic areas for many women and even men.Here are some exercises that will help get rid of fat and tighten the muscles:
- Twins to the sides.We rest against the wall and get on the socks.First, lift the left and then the right leg and begin to "greet her" to the side, holding a couple of seconds in the high position.Similarly, the "backward turn" exercise is made.
- Legs of the legs up.We lay down, resting on their knees and elbows, we look at the floor.Hitting the left leg, pull the sock and try to raise how high on the surface.We take ourselves, we fix it for a couple of seconds and return to the initial position.By analogy, we repeat for the right leg.
- Raising the pelvis.We sat on the edge of the chair, resting our hands in the seat and began to sink.We do it in such a way that the shoulder blades are on the surface, and the bottom of the body is in limbo.The angle while bending the knees must be 90 degrees.We try to sink as low as possible.Then we rise gently, we return to the initial position.
- Squades with emphasis on the wall.We rest with back to the surface, we put our legs at a slight distance from each other.Slide slowly until you reach the parallel with the floor.Cuts, constantly touching the wall.
- Body increases with wiring legs.We take a horizontal position on the gymnastic carpet, straightened the legs and rest against the wall.Watch your hand on your hands on your head.We exhale and raise the case, trying to touch the walls.The legs are divorced in opposite directions.
- Inclination of the box back of the knees.We kneel, we stretch our hands forward, hold your back as directly as possible.We incline the upper body back without folding in the lower back.
Press exercises

Having decided to transform her body, any girl or man must definitely pay attention to the stomach.The press study in this case is very important:
- Lateral twisting.We will lie on the back, put our hands behind the head, fold our legs on the knees and rest our feet on the floor.We lift the case, inclining it in different directions.We try to reach the knee that is opposite as much as possible.
- Normal twist.The movement is made similar to the side, but there is no need to make turns."Twist" strictly forward.
- Planck.Let's go to the gymnastic carpet.We rest on the floor with the hands and socks and get up, holding the body exactly, without any deviation.We keep in this position of 30 seconds to 2 minutes, depending on the preparation.If it is difficult to stop immediately in the bar, you can make a simplified option, for example, with an elbow in the elbow or overweight to the knees.
- Planck aside.We take the lateral position by lying.We get up with emphasis on a completely straight hand.We keep our legs together, we lift our hips.We support the accepted position as possible.
- "High".We take a horizontal position.The legs are uniformly, the hands are straightened along the body.We lift each leg separately, simultaneously with a light lifting of the box.It is important not to fold the back in the lumbar region and not make sudden movements.
- Balance.We start the exercise, sitting on the buttocks.Lift your legs straightened on the surface, stretch your hands in front of you.We are fixed in the position received in 20 seconds, we are not in a hurry and try to breathe uniformly.
- "Climber".We enter the bar with straight hands.We follow the posture, the stomach is thrown, the look is directed straight.We exhale and pull the right leg towards the chest.With an inhalation, we return to the initial position.
Exercises for chest and hands

Any girl dreams of beautiful hands and a chest in shape.The following exercises will help achieve perfection:
- Wall bear.We trust the wall with our hands, we place them a little more than the shoulders, the legs stop straight, close to each other.We move the body weight to the socks and begin to push.The back/neck must remain straight and motionless.Only the hands work.
- Hand elevations with weighting.We take the position of bedtime, go back mouth.We take small weights.Lift/lower your hands alternately.We move with the rhythm of breathing.
- The bench press is in French.We take the standing position.We take a weight in our hands and with the ascent we begin to start behind the head.
- Hands standing.We become the position of falling on any leg.We trust the knee with the elbow, and take the weight with the second hand, lift it, then lower it and lead to the knee.When lifting the inventory of the shoulder blades, we reduce each other as much as possible.
- Wanted to lie.We went upside down, we could on his knees and click well with the surface.Lift the pelvic part, double our hands at an angle of 90 degrees without separating the biceps from the floor.Exhaling, pull the weight.Having breathed, we lower the inventory to the initial position.
- Get folded in the elbows of the hands standing.We extended the legs to a short distance from each other, the look goes forward.Hands with weights are folded and reduced to the level of chest.Since, slowly, wave for them to the maximum.We also slowly decrease.
- Triceps stretch.We carry our hands behind the back and cross in the "castle."We stretch the right from below, and the left is from above.We stretch in the resulting position to the fullest and look for five seconds.We change the position and repeat again.
Cardiocractions for the home
Cardio is a mandatory element of any weight loss process.This is one of the most effective forms of "burning" excess fat, an exercise in which a special emphasis must be placed.The most effective cardiovascular training:
- Walks to lose weight.At first glance, it may seem that it is quite simple and it is unlikely to give the desired effect.In fact, walking is the best way to quickly burn fat in the abdomen and hips.If you adhere to nutrition properly and regularly walk with a leisurely step, your weight will move quickly.This exercise, despite simplicity, helps "accelerate" metabolism.
- Run.This cardiopulsion has a positive effect on the work of the cardiovascular system, effectively burns fat deposits in the most inaccessible places.Many do not like to run, but in vain.It is such training that it will advance it significantly on the road to a thin and equipped body.
- Cycling.If you don't like running, try to train using a bicycle.This is not only a successful elimination of additional pounds, but also a great pleasure of the process.
- Swim.This type of cardio training helps lose weight, return the tone to the muscles and improve the body.To achieve a quick result, you must swim as quickly as possible.Enough to start 1-2 classes weekly.
Advantages of exercising

When you need to get rid of extra pounds, a balanced diet is not enough.A set of compiled exercises competently allows you to achieve the desired result as soon as possible: discard weight and tighten the body.The main advantages of training:
- The greater the muscle mass, the faster the metabolism is.Muscles are one of the main factors of the correct and uninterrupted work of any person's metabolism.It is they who spend the main percentage of energy from food, especially compared to adipose tissue.1 kilogram of muscle fibers consumes 15 daily calories, and the same amount of fat is only 5. The difference is colossal.
- Improvement of body quality.Performing exercises, you will always have a toned body.Visual thinness is not always aesthetic.Elasticity is what can be achieved through stubborn training.It is advisable to use at least one minimum inventory, for example, weights or weighting agents during them.The results are measured not by numbers on the scale, but by the ratio of fat and muscles.
- Long preservation of the result.Performing even minimal exercises, weight loss works for the future.Even if you stop temporarily train, the muscles will operate in inertia for a long time, consuming a lot of daily calories, keeping the body in the desired weight.
- Great mood.Sports are not only a serious physical activity, but also a great mood for the whole day.Having done some exercises, it will quickly notice how the body will be filled with incredible energy, vigor and spirit.
- General healing of the body.Physical activity positively affects the work of all internal organs.The risk of oncological diseases, ailments associated with the work of the gastrointestinal tract, the cardiovascular system is reduced.Immunity increases: a person is much less sick with colds.
- Great cosmetic effect.With physical effort, the skin acquires a tone, becomes more elastic, tight.It is worth noting that the notorious "orange cortex" of the problematic areas gradually disappears.
To "build" a beautiful body, you must be morally and physically prepared for complex long -term work.But its result will definitely please, and the figure will quickly acquire pleasant curves.