Exercise for weight loss

The lack of excess weight, the key to vitality, well-being and health. Slim figure gives confidence and increases self esteem. To reduce the weight of a house sense equips exercise d should perform the exercises for the weight loss.

There are different sets of exercises for weight loss at home:

• women;
• the housing;
• children;
• suffer from obesity;
• I want to say, carry out the drying of the body.

Exercises for weight loss should choose according to your wishes, possibilities, the age, weight and height, as well as the particular characteristics.

On the Internet there are many articles with exercises to lose weight in a week, however, and it is important to remember that the key to success of loss of weight for always — smooth. Best exercise to lose weight aimed at gradual change of life style, no instant results.

In addition to the formacio classic in the gym or in a home equips, there are also exercises for weight loss:

• yoga;
• Pilates;
• stretching.

In the classroom in these areas and emphasis on the stretching of the muscles and the overall relaxation of the body, which reduces body fat. Exercises for weight loss easily carried out at home, because they do not require equipment and machinery. The effect of the weight loss s achieved through a systematic relaxation and formacio of the muscles. To achieve results, combine any physical activity restrictions in the diet.

A rule of universal weight reduction:

Slim body spends more consumption of calories. Any exercise for weight loss, which at home will be sure if it s accompanied with a proper nutrition and diet.

When I best to start

The process of weight loss should be aimed, in the first place, for recreation. Understand that excess weight negatively affects your health and want to go on a diet, to lose weight, and may, in accordance with the following criteria:

• you are sent exhausted, constantly, not getting enough sleep and there is no control of the appetite;
• are you obsessed with food, eat a lot of low quality food and supplements;
• you have high blood pressure or signs of diabetes;
• because of the increase of weight that you feel pain in the body;
• you and difficult to maintain the normal activity and exercise;
• when performing any exercises you have difficulty breathing, sweating, and palpitations.

Mathematics There is an approach to the determination of the excess of weight:

BMI of l' (body mass index) = weight (kg) : height (m) x'height (m)

Normal Recognized as an index by the un value of 25. If the indicator above, this evidence needs of weight as in this case, the weight begins to negatively affect health. Index greater than 30 indicates the initial phase of obesity. Fitness for weight loss — a great way to get in shape and build the health. There are many variations of the classes, to get started, you can choose the exercise according to the preferences of the individuals. You have to calculate the amount of calories consumed according to the parameters and s stick to this figure in preparing a plan of Grupo. The main points that should pay attention to the loss of fat amount in the body was safe:

• we must not lose more than 1 kg a week, you and optimal to maintain the muscle mass;
• and impossible to reduce sharply the fats: your content " in your diet should be around 20%;
• the Group should be balanced and should contain vitamins, supplements minerals and diet.

Effective breathing exercises for weight loss

The breath has the un's key role in the functioning of the body. And able to not only provide their functions are vital, but to regulate the internal processes. The un of the most effective exercises for weight loss, a considered to be the breathing exercises. There are un bunch of advantages:

• oxygen help quickly the nutrients absorb in the stomach;
• exercises contribute to the respiration decomposition of harmful substances;
• it will help reduce the stress hormone in the body;
• breathing exercises for weight loss can perform at home;
• the un positive effect on the female organs;
• is done correctly if it is un super effect.

The beginning of each basic method and to use abdominal breathing inhale and exhale, inflating the belly. The combination of the different techniques presented in the methodology, that provide benefit great for your body. The classes do not exceed 20 minutes. With the complex as a lot of time on a daily basis, without forgetting the warm-up, you will achieve the desired effect quickly and easily.

Driven buttocks in tonus

Any physical activity, in function of the intensity of the loads, contributes to the reduction of body fat in all parts of the body evenly. However, there are exercises aimed at the development of certain areas. These include the complex of smooth thighs and the buttocks.

There are five basic exercises for weight loss, which are suitable for beginners:

1. Standing on all fours, in turn, a give each leg, bent at the knee, before the appearance of the tension in the buttocks. Keep your back straight and arms perpendicular to the trunk. Distribute the load on four legs evenly. Make 3 or 4 15 sets of times on each leg.
2. The technique squat "plié". Difference Is of the usual fact that the squat needs to be performed, with wide circulation in the legs. This allows us to work the inner thigh. Do 3 sets of 15 times.
3. Jump the rope. This offers a un game of my childhood at the top you exercises for the buttocks of a house. Has to jump, landing on your toes. As well worked calves and a burden. Duration: a few repetitions of 5 minutes.
4. With a low bank or of any surface exposed to it, get up and go to the un faster-paced. The exercise should be about 5 minutes continuously for several approaches. Try to keep the housing fix.
5. Be before you regulate exactly how you get to the squats. Remaining on the support leg, bring the other one back criss-cross I did a squat. This exercise allows the displacement of the load on the support leg and efficient to work on the muscles of the buttocks, thighs. Or Do 3 4 15 sets of times on each leg.

Success to work in a term of a regime training in which you can easily lose weight of a home. Optimal and 4-5 to make of times a week, giving your body periods of rest and recovery. Calculate the days when you train, I write the generated schedule of the adhesion to the plan of the lesson. You can make formacio more sure.

To make slender legs

In the exercise for weight loss for each day's adjusted to the foot complex. A simple, but sure, so that and suitable for beginners and comprehensive of the fans to the sport:

1. Of right foot, make d the leg of the humour in a different body to the side. For convenience, you can take the property to the front. Slowly Perform to work muscles efficiently. Repeat 3-4 15 times.
2. You want to squat can actively influence not only on the buttocks but also the thighs. Perform 3 groups of 15-20 times. Try the squat gently so as not to damage the knees.
3. Running in place will help to reduce the weight of the body sense any extra effort. The more you interval running 4 a few minutes of un-normal pace s alternating with 60 seconds of running at maximum pace.

Try to include exercises that help to lose weight, running in the summer season you can train in the open air. Cardio considered we are the best in terms of losing weight. Not only will The exercises help you lose weight, but I strengthen to improve the body as a whole. Try to include in the course of techniques rather than t like it, I join in on the fun of weight loss will be you for a good bonus.

Create belly flat

Worried If you are on the extra weight in the abdominal area, will help you a simple exercises for weight loss. Its complex and includes the un set of simple techniques to reduce the fat around the stomach area and the sides:

1. Press the swing. You should go to a position in the rear. Put the hands behind the head and a little a little elevation of the upper part of the torso off of the floor. Proper technique involves the tension due to the abdominal muscles. Do 4-5 sets of 10 to 15 times.
2. The basis and a year to get to the stomach and sides. Lying on their backs, flippers in raise the elbows or hands, severing the upper part of the body of the plant. Original work of art d ' this, to raise up the fingers. Your body has to balance on four points: two hands and two feet. Make the effort to stand statically for as long as possible. The optimum time of 5 minutes.
3. One of the main occupations for waist slender, and the ventre and "empty". Should be straight, inhale as deeply as possible and exhale hard to keep my stomach, in and of itself. Using the "gap" you can see the first results of the weight loss of the week. S has to run on an empty stomach, reduction of muscle for 5 minutes more or'.
4. Side of the press. And physical exercise is unlike the classic version because the original position — lying on your side, not in the back. The side press allows you to pump obliques, the shape of the waist in fat, and burn this area. Make groups of 5 times 10 to each side.
5. Take in position supine. Pull the legs forward and the hands behind the head. With an exhalation lift the legs as they "refuse" to the lower-pressure them. Exercise affects the most problematic part of the abdomen, in the accumulated sediment in the first place. 5 Making groups of 10 times.

Quick weight loss, one house, especially when we are talking about the abdomen, and important to keep the results of a variety of foods. The reduction of the volume of the stomach, you can get in shape easily exercise with.

Strengthen the back and make it funny

Athletes Many young people in search of a program formacio for weight loss that uses all the muscle groups, forgetting the rear. The spinal column, an organ very important that gives support to all the systems of the body and gives it a try. Often the cause of excess weight and an alteration in the locomotor system. A selection of exercises for the back will help prevent the pain in him, and comprehensively strengthen the body:

1. You must lie down on your back straight with your arms along the body. Exhale lift your pelvis off the floor, bending at the back. A suitable formacio, implies a pause for 1-2 seconds at the highest point. Inhaling The — move to its original position. Repeat 20-30 times.
2. In the sitting position on the Mat, raise the hands up to the creation of tension. Tighten the muscles of the buttocks, move them around the Mat forward and backward for 5 minutes intermittently.
3. Standing, lift one leg straight out and put it in the jutting out of the surface. The second foot flat on the ground. Exhale, lean forward the body to the legs, stretch the muscles. 5 Making groups of 10 times.
4. Sitting on the ground and keeping your back straight, take a deep breath. With the exhalation, a little by little reaching hands to toes, without forgetting the part of behind of the position. Do 10-20 times.
5. Lying on your back, pull straight arms along the body. Exhale lift at the bottom of the body, never leaving the leaves on the plant. Lower the straight legs behind the head as possible. Series Perform 2-3 15 repetitions.

There are un lot of varieties of exercises for the spine. To strengthen the back can not only set of exercises for weight loss at home, and all kinds of sports and Hobbies (swimming pool).

Narrow hands

Athletes, exercises for beginners, we often forget the hands, the attention to the most critical, in your opinion, the areas. However, the hands always in view and the appearance of pot a lot to say about this, so you should include them pumping in the fitness room exercises:

1. You will need weights — water bottles, or any other weight. Be straight, leaning forward. Exhale engage with the hands, the weight over the hip. Repeat 3 sets of 15-20 times.
2. Using the same that provide vibrates. Lift up your hands in different directions, inhaling and exhaling a little a little to attract them to the other, feeling the tension. Do 4 groups of 15 times.
3. Pushups between are the exercises for the most effective pump of the hands. Initial position — the same as in the strap, only hand position a little wider. A little a little bend your elbows and lower the body, inhaling return to the original position. Need to do 3 sets of 10 times.

To drop the weight and necessary for the exercise of the fitness club. Today there are many alternatives to the gym — from-the-line workouts for weight loss and ending with the formacio of a house for women and men. If you want to achieve results in any financial and resource capabilities.

How to speed up results with proper nutrition

Qualitative reduction of weight body formacio alone may not be enough. It is recommended to make adjustments to your diet, replacing poor quality and harmful products useful alternatives. But without exaggeration — under a load strong the body is under stress and stores fat.

Observe the calorie deficit

There is a golden rule of weight loss, the body burns body fat when spending more than consumed calories.

Count calorie that you have to consider the rule Mifflin-St. Geora:

Rate of basal metabolism = (9.99 * weight in kg) + in (6.25 * height in cm) – (4.92 * age in years) – 161.

The resulting figure needs to be multiplied by a physical activity factor (1.2 to 2.0), a sober assessment of the level of the its, original work of art, and then subtracting from the result of a 20%. The result will lead to the standard necessary daily calories for you. Try to follow the figure sense fanaticism.

Junk food causes deposits of salt in the body and also contributes to the appearance of acne, disorders of the intestines and excess weight. For the quality of reducing the body weight, you should concentrate on results gradual. When the complement of the diet and the regular exercise of weight loss will come immediately. But for the results of the fixation, and need to be introduced the sport to his list of Hobbies and enjoy new way of life.