A series of exercises for the whole body slimming

Welcome, dear readers. Today we are talking about a serious issue, important for both women and for men, namely, about obesity and fast way to deal with it. The fat not only corrupts the character, it affects the health, affects the internal organs, leads to premature aging, hormonal background and other irreversible phenomena. Help bring the body in order to, a set of exercises for weight loss. It is important to understand how to train properly, quick result, and tightening of the whole body.

The Preparation Phase

Before the active pursuits in the gym, and the implementation of daily exercise, you need to remove an insight into the peculiarities of the process. The secret of success lies in the harmonious combination of the diet fat burning and physical activity.

What to eat to lose weight

It is important to learn to eat right, because no one will not help a exercise to lose weight if you continue to have high-calorie foods to eat. Menu for girls and boys, who want to lose weight, and make the body lean and Fit, based on the consumption of Protein. The main source of Protein is lean meat, poultry (chicken and Turkey), dairy products, eggs, etc.

Combine Protein should with fiber, the wheat in vegetables and complex carbohydrates (cereals, pasta, hard). The optimal ratio of protein, fat and carbohydrates for weight loss is 50/15/35. A prerequisite for those wishing to lose weight after 30 days of the exclusion from the diet:

• Sweets;
• Pastries and baked goods;
• sweet carbonated drinks, juice and alcohol;
• Semi-finished products;
• fast Food;
• Mayonnaise.

Important to check the cooking methods. Fried foods as harmful. To cook if there is something in the pan, then use olive oil, but it is better to give preference to such a method for thermal processing of food, such as steaming, baking, stewing, cooking. You learn to count calories. You need to consume less calories than the body spends. Sufficient standard for every day is considered to be the volume of 1200-1500 kcal. Food is important, fractionated, but in small portions. You avoid Hunger, you increase the risk of failure.

To get rid of extra pounds, hanging belly and flanks, for a short period of time, we need to support the body's water balance. Daily rate of fluid is 2 litres. You drink clean water without carbon dioxide, green tea, herbal teas. To refrain from coffee, cocoa, and other high-calorie drinks better.

The secrets of a successful training

To sit for beginners that are accustomed to at home and a bun, before you will study technique exercises, it is necessary insight into the peculiarities of carrying out of employment. The rules of implementation of the exercises for beginners at home or in the gym are quite simple:

• Prior to the start of the training, not necessarily a warm-up is performed, and after the towing device (Stretching). This is necessary to warm up your muscles and joints, reduces the risk of injury and damage.
• And the burning of calories, the focus is on Cardio-stress must decrease. Running, swimming, Cycling, jumping rope, active Fitness and aerobics are all types of Cardio Training. This burden, the process of burning of body starts fat, the circulatory and respiratory organs. Cardio warm-up a wonderful opportunity.
• To remove the fat – not the most important. An elastic body, it is necessary to have a ramp, the muscles and pumps it. For this we need strength training with weights – dumbbells, Kettlebell, barbell. The exercises should be 3-4 sets of 5-7 reps.
• You increase the load gradually, should. You will easily find the rhythm of the work. You can start with minimal stress, sports studies, technology, but only complicate the exercise of painting.
• Training is necessary to wear comfortable clothes, and rhythmic music. All movements should be free, so that the clothing impede should. Cheerful music and a good mood during the class.
• You can start the day with morning exercise. It helps recharge the body with energy for the whole day, "Wake up" the cells.
• To properly breathe. During the execution of the exercises you need to breathe often. On pressure always exhale.

Make a table with the schedule of activities. It is not necessary to practice every day. Let the muscles and leisure time to the Regeneration of muscle tissue. The ideal solution – exercise through the day. It is important, not unreachable goals, for example, of losing weight per week. The liberation of obesity – the process is tedious and requires maximum bet. Remarkable result for at least one month of Training.

Hours plan

Training may be desirable, i.e., directed to the correction of problematic phases, waist, legs, buttocks, and tonic. The lessons are most effective, when you determine which area needs strengthening, and pumps. In order to check the results, take a photo before the start of the training, and repeat every month. In the images most easily, the changes of the figure track. We offer to your attention the exercises for different muscle groups. Select the appropriate options, and create an individual exercise program.

For thigh and buttocks

The area of po is problematic for most girls the most. Fats, as to spite, the right under the belt line. This is due to the female physiology. Body girls are "programmed" on the fat deposits in the area of the abdomen, the hips and the buttocks, because it creates favorable conditions for the realization of the reproductive function. The reduction of the volumes in the area of the lower part effectively help:

• Mahi. The exercise can standing or lying down. In the upright Position must be held with the hands support. First the right leg, take us back, then the left. If working in a horizontal plane, you need to lay on your side and lift one leg up. The exercise should be 20 times for each leg.
• Lunges. Stand up straight, dumbbells in hands, make a step forward, and at the same time crouching. Once the thigh is parallel to floor, back in a single company. You do 2-3 sets of 10 times.
• Squats. Exercise has many variations. To learn the beginning of the traditional technique. Stand straight, the distance between the feet of 40-50 cm, the arms in the castle. Begin to Crouch, turn back the pelvis, the back just keep. Deep is not Crouch necessary to stop and start the movement in the opposite direction follows, after the thighs are parallel to the floor.

For the back

Our character is largely dependent on the body posture. In obese, but also people aged 40 and over, on the spine, a heavy burden falls, and the muscles are not able to support him, under pressure. That is why it is very important to strengthen the muscles of the back. To do this, you need the following exercises:

• The Mill. Directly, place your feet wider than the line of the shoulders, the hands to breed in Hand. You have to bend forward, back straight, and Mahi lead hands, alternately touching the ground. The optimal number of – 20 repetitions.
• Almost Somersaults. You lay on your back, legs on the belly, strain and take in your hand, the head tilted forward. In this combined Position rolls start forward and backward. Do 2 sets of 10-15 reps.
• Basket. You will lie on your stomach, legs bend at the knees, the hands holding the ankles. During inhalation, the chest and the hip is released from the bottom, fix the Position and relax. Repeat 10-15 times.
• Snake. Lie on the belly, legs are stretched, focus on the socks. Therefore, the Hand back, close to the castle and lift the chest as high as possible, the views to the ceiling. Perform the exercise 10 times.

If you can these simple movements you can greatly improve the condition of your back, correct your posture, prevent the development of osteoporosis and intervertebral disc degeneration. Simple and convenient variant for the Training of the back – to teaching on the Ball. The exercises on the Ball can strengthen the back muscles and other groups of muscles.

For the press

These exercises into a comprehensive workout, or separately in the morning and in the evening.

• Ironing. Customer references show that the lift is one of the best static exercises, with which the General muscle tone. You need to take a focus, then bend the arms and lean on the forearms. The whole body should be tight, and a solid line to represent. We are in this Position 4 times in 1 Minute.
• Twist. You lay down on the floor, lift the legs on the hill and secure it. Hands behind the head. Make breath and on the exhale, lift the enclosure of the body and pulled the chest to the knees. You perform 3-4 sets of 10-12 reps. Twisting the straight, oblique, Reverse come.

• Scissors. You lay down on the floor, lift the legs upwards in an angle of 30 degrees and lead the crossroads, reminiscent of the movement of the scissors. Half a Minute left leg over the right, half a Minute in the opposite.

For arms and shoulders

After 50 years, as well as significant weight loss, the skin in the area of the hands and forearms strong by hanging. In order to give your muscles elasticity and restore vitality, complete the following exercises:

• Pushups. You will lie on your stomach, concentrate on the palm and socks. Turn, and Vice versa, the elbow 20 times. If the first time is also less, don't worry. Each time you always get more and better.
• Breeding hands aside. The exercise with dumbbells. They stand upright, in each Hand a dumbbell. Make breath and raise the hands up in the page, so that you are parallel to the floor. Try to perform 30 reps in 2-3 sets.
• Pull-UPS. Movement lead to the crossbar. You need to hold the stretch so that the distance between the palms was 25-30 cm effort the body has to tighten up, so that the chin was above the crossbar. The minimum number of replicates 10 times.

It is important to understand, how much effective Training should be. A good choice – not more than an hour, but 30 minutes is too little. Before the start of the weight loss, it is necessary to consult your doctor and a professional Trainer. It helps you an efficient and safe exercise program.

Slimming requires concentration and a responsible approach. Important, a strong incentive, and you don't throw in the Training, to eat properly and give up bad habits. In accordance with the basic rules for exercising at home or in the hall, you will be able to get rid of extra pounds, acquire lean figure and self-confidence. We wish the best of luck!