The muscle strength of the figure, the slenderness adds. To create beautiful volume, a little bit of diets to follow and not after six. This requires exercise for weight loss. In addition, you must know how to exercise properly to lose weight.
The training program for weight loss includes strength, Cardio and endurance training. An integral part of the program, massage, recreation and Sauna.
General rules for programs for losing weight consist of: do you regularly, drink plenty of water during class, to eat correctly and adhere to the diet is necessary, in the course of time, the voltage increase during exercise, entertain and less than a Minute.
Between men and women, there are physiological difference, the effect on weight loss. The program of the exercise for weight loss for men is different from a similar for women:
- Fat has a protective function. The woman not only protects against hypothermia, but also from the lack of food. Lack of materials is very much for those who gives life. So the nature of women to be more susceptible to "stock products";
- In the blood of women are much more enzymes, all of which contribute to the formation of fat cells than men;
- Even in a state of rest, the human energy consumed. Most of the resources to the operation of the muscles. In women, muscle less than 30% of tissue than men. The representatives of the female sex less calories.
- The complexity of the structure of the muscle tissue in women is that you are not a male hormone (more specifically present in small doses). This hormone protects the muscles during exercise. Because of what burns during the lesson, in women, in part, not only fat but also muscles.
But that does not mean that women can hands drop justifies the physiology. Information needed to work with her. To know their properties, can you lose weight correctly build a strategy. For example, it is known that the processes of fat burning "switches" after thirty minutes of strength training or running. The woman in lieu of all other active kinds of sports: Tennis, Basketball, Volleyball and running. For starters, the existing directions:
- Yoga is based on static and dynamic exercises. As a basis for various Dehn takes techniques and weakly promotes the development of the muscles. Optimal Yoga practice in the days of the recovery of the most important exercises for weight loss. Stretching of the muscles krepaturu and harmonises the metabolism.
- Dancing is much closer to the escape and pursuits that help to lose weight. Are a type of loads. Give the effect to follow a healthy diet.
- Aerobics is similar to the effect on the dances. Has a solid structure and rhythm of the movements. Suitable for people with a healthy cardiovascular System.
- Gym promotes active reduction of the volume of adipose tissue, and muscle growth. Remember that, on average, half a Kilo a week in the gym losing weight is a very good result. Fat weighs less than muscles. Because, if we swing the muscles, we increase their mass through the burning of fat to reduce. In the balance sheet of two kilograms of a very good result.
- Home tuition is a good Option for weight loss. To improvise at home often enough during the battle with medium overweight.
Gym
The scope of the exercises depend a lot on their sporting past and the present-day condition. Due to the people can share:
- Those who have absolutely no experience with sports activities;
- Those in the Sport, but he went to the gym;
- Women and men who made a great break and have the experience in the gym.
For those who have absolutely no experience, it is important to prepare yourself on the room. Two weeks before the trip in the hall to train at home. You do the exercises at home up to 30 minutes at a slow pace the first week. Enjoy the exercises, imagine how your muscles grow, how pleasant is the feeling that you are developing. The second week of classes extending up to 60 minutes, pace average. Content preparatory exercises from the section on exercises at home, the under is just. After the preparation, you go in the room, ask the Trainer to write you a program and tell about concepts, DJ sets, and other terminology.
The remaining two groups directly go in the hall. Regularly voltage and recovery is important for muscle building. Classic skeleton of each program for losing weight see, for example, as described in the table "- mode loads"
Mode Loads
|
1. Day |
2. Day |
3. Day | 4. Day | 5. Day | 6. Day |
7. Day |
|
| Type of stress (Training) |
Power |
Cardio | Power | REC, Massage, a hot bath or Sauna | Power | The issue of a total of |
The issue of a total of |
For muscle building, the body needs time for recovery, because the daily activities in the hall, especially for women, it is not the most effective idea.
Training for losing weight a series of exercises for fat burning. The processes of fat burning will be enhanced if the strength training tension add load to it. Strength training to run the process of elimination of fat, that lasts after the termination of the exposure. Such a Training effect on the fat during exercise, and heart palpitations in front of a hundred or a hundred and twenty beats per Minute. Cardio increases the effect, because, according to your weight.
Relaxing and warming treatments need to help you to "chase milk" — the body dissolve, the acid in your biceps and reduce krepaturu to tissue repair.
Training at home
To need home training program for weight loss. She looks like a summary. The Trick of the mind is very large. He has forgotten the property and to cheat. To achieve this, you should sit down, calculate the load for the coming week, make a note of and to follow her. There is even a parable about the fact that we need to even the Queen to the king,/and a servant. How the authorised person's personality, we even write a program, such as the servants lead.
Exercises
Exercise for weight loss are: warm-up, Power-load, cardio training. Exactly this is the order that is necessary on the path to weight loss.
For elastic buttock and slender legs. The starting position, feet shoulder width apart, body upright. Squat so that the thighs were parallel to the ground or whether they want to take you on an invisible chair. Pay attention to posture. If it is difficult, the Hand, put it on the feet. If not, the hands in the sides or in front. In this Position, freeze in two or three minutes.
Squats. Feet shoulder width apart. The back is smooth. The knees do not go behind the line to stop. You breathe quietly. The effect is increased if you are doing squats with weights in the hands, dumbbells, water bottles.
Lunges. And do this is a big step forward, the leg, prior turns out to be, made a ninety degree angle in the knee. Each leg exercise separately. Wherein the charge can be accelerated in the hands of the exercises, the load and stores the load, but reduces the number of repetitions.
You lay on your back. The arms to the body. Legs bend at the knees, put the foot on the floor and raise your hips. Twenty or thirty such make is rising.
For a slim waist. They lay on the Mat. Hands to hide under the lower back or buttocks. Lift straight legs up so that they created with the body at an angle of ninety degrees.
Both raise the straight legs at the angle of forty-five degrees, it freezes. The hands behind the head. The head looks amazing on the feet. Hold the legs in the balance, start the left leg in the direction of the left elbow. When you are done with the left part of the body, go to the right. The whole time, the leg not working in elevated Position. After the exercise continues, but now the left leg is committed to the right elbow. It is similar with the right foot.
"Booklet" exercises for the upper and lower press at the same time. The back sealing from the ground. At the same time you lift the extended leg and the torso, strive to connect you, as you close the workbook. Legs and torso, as the hand, the hip joint, such as the cover of the book.
Lie on the Mat with the belly to the top. Hands and feet up parallel to each other. Of the page is similar to the letter "ö". The legs stay static in this Position. With the hands to the socks legs trying to reach. To complicate the exercise can, that still remains a few seconds in a Position where the shoulder blades are detached from the Mat.
For arms and chest. Training lose weight hands, it must start with push-UPS. Simplify support deck. To do this, you must not be on the tips of the toes, but on your knees.
Prepare two water bottles or dumbbells. The back firmly against the mats. The hands make the letter "T", move them to an angle of ninety degrees, so that lying on the ground. Take the weights and lift your arms up
Leave the bottles in the vicinity. Save you change the Position of the body and the hands. Hands up, as a continuation of the hull. The handles are lying on the floor. Take the weights and lift your arms above your head.
Sit down, hands folding in prayer pose in front of. Press with the palm of your hand on the palm of your hand. You can feel the tension in the muscles of the chest and arms. Press and hold the static voltage for two to three minutes.
For the back.Torso parallel to the floor, stretched forward, the legs perpendicular to the ground. Arms down. In the hands of a dumbbell. Raise your arms upwards so that the shoulders with the torso.
Belly lying on the ground, relax. Fix the feet under the bed or other heavy object. The hands behind the head, the face of Visa. Raise the torso upwards. Make sure that the buttocks and the legs relaxed. Try to lift the body through the back. The movements are slow and flowing, without stuttering.
Approaches and number
The optimal number of repetitions for yourself – the pledge of victory over fat. A weak stress do not lead to a result, can cause excessive health problems. You need to know how to train to lose weight. Many of the exercises, determine the number of repetitions per exercise difficult. It's the principle of the burden to do, until a slight discomfort. After the second, taking three-four approaches, thus reducing the number of repetitions. Rest between sets should be less than seconds to sixty.
Baths and saunas
To relax the muscles after the workout, the Saunas and the saunas is recommended. If you do not like this procedure, then at least hot baths with sea salt. A Sauna contributes to the acceleration of all processes in the body, including metabolism and metabolism. To speed up the metabolism affects the fat combustion. This process helps to excess weight get rid of. With the right diet, a steam room helps to lose weight. In symbiosis with the movement of a steam room and a Sauna, the effect of the reduction in volume is accelerated.
The Training is closely connected with the care of your body and relaxation. The decision is employed, a calibration in terms of regularity. Without a systematic approach to the teaching, to change nothing in the body. Exercise for weight loss are very similar to the process of creation itself. The forging itself or forms out of clay is sometimes work. But then the "finished products" you will enjoy and be inspired.