Weight loss excercises

If your weight begins to be too high in relation to growth and body composition, or if in some places we begin to notice increased body fat take steps to lean. Most are looking for wonderful diet that will allow us to gorge on delicacies while losing weight. Often we decided to start classes - gym, but want to practice more than 15 minutes and do not sweat, and certainly: do not get tired.


Unfortunately, from past experience, I see that these methods do not pass the exam. The most effective and quickest is to combine large amounts of physical exercise with a reduction in the quantity of food eaten, especially tasty cakes, ice cream and fried foods. With intensive physical exercise, of course, we can not take the hunger strike, but we should try to eat reasonably: lean meat (non fried) or preferably fish, little sauce, microscopic amounts of sweets, lots of fruits and vegetables, a lot of sugar free liquids - so in short, our diet should look like this.


As for slimming sports in the first place we go swimming. Half an hour a day is a good dose. Effective is running, do not trot, try to run pretty fast. Also 20-30 minutes a day is a good dose. Cycling is also helpful for weight loss, especially greasy thighs and hips. We should maintain the pace of 12-15 km / hr. The daily dose is at least 10 km. Marches, walks, mountain tours and the best results provided are when it lasts at least 2-5 hours. Of course nobody has time to go a day in advance for 5 hours, ride a bicycle 10 km and a run or swim for half an hour. However, we should try to practice every day one of the forms of activity, weekends or holidays and even a few sport days. Of course, the first attempts may be scary and we would be very tired, but after a few days you will feel much better, and after a month we will begin to notice differences in our fat tissue and the appearance of the whole body shape.


If you go really hard on the fresh air to burn little bit of fat we can practice some yoga at home, exercises to perform certain parts of our slimming and body. Below are descriptions of exercise and weight loss exercises, effective, provided a systematic daily use in various combinations for at least 40-60 minutes.

It is important to perform exercises 2-3 hours after a meal - preferably with an empty stomach in the morning before breakfast. Clothing should be loose, not uncomfortable movements - T-shirt and shorts will be the same again.


Slimming exercises - the descriptions:

Circulation hips
We are slightly astride, hands on hips base. We do first circulation hips to the left for a few minutes, then right through a similar period of time. When trying to eject the circulatory hips as far away from its rest position. This exercise allows you to get rid of excess fat from the hips and abdominal area.

Bending
We stand with the feet joined. Raise hands above your head, and we bow, don't bent legs at the knees and try to put hands on the ground. After a while, raise your arms outstretched above your head, and then perform the next bend. Repeat 30-50 times. This exercise strengthen abdominals and back.

Squats
Stand with legs joined, pull your arms at chest level. Do not leave the hands of a deep squat, try to approach the buttocks to the foot. Keep your back straight, knees together. Try two versions: without lifting heels from the floor and lifting the heel (base on the toes). This is the way to improve sense of balance and strengthen legs. Do about 30-50 times.

Bending from side to side - slim hips
We are slightly astride. We extend hands horizontally to the sides. We slowly bending to the side alternately on the left and right side. If we bend to the left side, it goes right arm upright and the left hand can slide along the outer side of legs - we should go below the knee. Repeat each side 12-15 times.

"Women's pumps"
Lay on your stomach. Bent hands at the elbow, based on the palms on the floor, shoulder height. Legs bent at the knees and calves and feet lifted upright. Raise the body based on your knees and hands. Shoulders and legs should form a straight line. Lift hips to the top. We do 10-15 push-ups. Perfectly strengthen the spine and hands.

Exercises on weight loss in the hips
We lie on the left side. Torso and legs in a straight line - right foot rests on the left. Left arm under your head, pull out right in front of you touching the floor. Raise right leg up (not against each other, only the top, about 20 cm above the floor). After a few seconds attach the left one. Withstand this position 15-20 seconds. Leave the legs and repeat the exercise. After a series of 15 feet lifts - change position, putting the same way at the right side and lifting up your left leg first, then attach the right one. Also on the right side perform 15 repetitions. Exercises allow to lose weight in the hips and strengthening - slimming thighs.

Firm and shapely buttocks
We lay on stomach. Hands stretched out along the body. Legs straight in the knees, lift up as high as possible, clench the buttocks. Withstand this item about a minute. Every second day, instead of statically keep the legs raised above the floor, doing their vertical "scissors", starting from 5 scissors, after some time you will come to ten. This is a very useful exercise - a variation of asanas (cricket) yoga. Allows for firming buttocks, strengthens the spine, allowing us to hold the upright posture, weight loss thigh.

Excavations to the top
We stand with outstretched arms straight ahead. Vigorously raise one leg straight in the knees, trying to touch feets with your hands. After a while, we repeat the second leg, and so a change after 15 pits each foot. When you get to a certain skill, you can leave your hands and feet to try to raise to the height of the head. Practicing in this way strengthen abdominal muscles, provide flexibility in the legs and hips for weight loss.

Exercises for a flat stomach:

Raising the legs
Put back on the floor (preferably on a blanket). Put the hands on the back of your head. Straight legs (bend in the knees), raise them up to form a floor - angle approximately 30 degrees. Hold in this position for 10 deep breaths. Then raise the legs slightly higher, up from the floor and form an angle of 60 degrees. Again stand in that position for 10 breaths. Raise the relentless legs straight up until you create the angle of 90 degrees with the floor. Withstand in this position for 25-30 breaths. Exit slowly straightened your legs on the floor. After a while, repeat the cycle. We make 3-4 complete cycles. You will see, how to strengthen stomach and gets rid of fat.

"Scissors"
Put back on the floor (preferably on a blanket). Hands on the back of the head. Raise legs alternately. One goes up and the other is lowered. Legs should pass in a position of approximately 30-40 degrees to the floor. Performing these scissors 40-50 times, we are slimming down abdomen and thighs.

"Cobra"
We lay on stomach on the floor (preferably on a blanket). Hold hands along the trunk. Tilt your head back and raise the upper torso on the floor. We should sit firmly at the waist by lifting up the chest. Withstand this position 2-3 minutes deep breathing. This exercise strengthens the back and get rid of fat from around the waist.

Attracting knee
Lying on your back. Legs bent at the knees, feet on the floor about 20 cm from the buttocks. Attracting the knee to the chest, taking your feet from the floor of course. Raise your head towards the knees. Stand up for 5-10 seconds with head pressed to your knees. Leaving feet and head slowly to the floor. Slender and thus strengthen the neck and abdomen.

Bending forward
Put back on the floor (preferably on a blanket). Hold hands along the trunk. It would be good if someone had to hold our feet on the floor (except that as someone watching us, we get more from them) not to be floated to the top when we try to do bending forward. If you have weak muscles you can pull your hands in front of you - bending it a little easier. Forward movement of the slope, head to the chest, and then stretching out your hands to do a full forward bend ankle tapping your hands all the time upright legs. If its too easy for us because we have strong abdominal muscles, or a short torso, will assume hands behind your head, and thus we bow. Excercise is quite difficult, but the award is flat stomach!

Swing leg
Lying on your back. Raise the legs straight up from the floor to form an angle of 90 degrees. Stretch hands to the side adjacent to the floor. Slowly move together, straight legs on one side of the body by putting it on the floor at the hips. After a few seconds, raise them up to the starting position. After a few seconds, just leave the other side of the body. Repeat all of about 20-30 times. In addition, it is an exercise for a flat stomach, you can get rid of fat from around your hips.

Easy bending
We sit down on a chair with a wide leg split. Hands clasped to your head, back straight. Slowly bend forward, holding your hands still clasped to head. We try to do as the deepest slope. Then slowly raise back to the starting position. This exercise helps to maintain a flat belly fat reducing rollers in the upper abdomen. Exercise performed 10-15 times.

Variety "bike"
Lying on your back. Raise legs from the floor to form an angle of 20 degrees. Hands clasped to your head. Alternately pull one leg bent knee to the chest, at the time the second leg straightens at 20 degrees above the floor, and so alternately pull one leg to the chest, the other of bringing the straightening. Head all the time, we have slightly raise up. We do about 30 cycles with both feet.

Push your hips
We are back to the chair, hands on the seat base, and knees bent at right angles. Tighten the abdominal muscles and slowly lift to the top of the hip. Withstand a moment, repeat for a minute.

Cross-bending
Lay on your back, bend legs, hands on your shoulders. Pull stomach, lift elbow and move it towards the opposite knee. Repeat minute, every single time, the second elbow.

Half Knee-Bends
We stand straight, hands straight forward. Straining abdominal muscles, slowly we do half knee bend. Withstand a moment, slowly return to starting position. Repeat minute.

With the help of the wall
We stand straight, we base our backs against the wall. Tightens the abdominal muscles and slowly sliding down the wall until thighs are parallel to the floor. Withstand a moment. Return to starting position. Repeat the exercise 12 times.

Strengthening the abdominal muscles
We lie on the back, lift up legs and bend them in the knees at a right angle (thighs parallel to the ground). Lift your hands to a height of approximately 20 cm and slightly lift the neck. Withstand in this position for 10 seconds. Repeat exercise 5 times.

Exercise oblique abdominal muscles
We lay on back and put hands under head. Slightly lift both legs and head. The left leg bent at the knee for a little less than 90 degrees, touching knee to elbow lift right hand (don't put back on the ground). Then we practice the same right knee to the elbow of the left hand. Repeat excercise 10 times - once with one alternate, sometimes with the other leg.

Muscles of steel
We lay on back, bend knees. Hands behind the head. Tighten the abdominal muscles and lift head and shoulders. Don't push head with hands. We return to the starting position. Repeat 10-12 times.

Men's slim hips and abdomen
We stand at a chair on right leg, left leg bent at the knee and put on the seat. Basing hands on your hips. Straighten your back. We do inhale, tightens the buttocks and abdominal muscles. Bend the trunk for a few seconds. Release back to the starting position. Repeat six times, then change legs.

Flat as a board
We sit down flat on the floor and prop up the back with hands. We combine the foot. Tighten the abdominal muscles. Bends your knees, while leaning the torso back (elbows slightly bent). We return to the starting position. Repeat the exercise 10 times.

Wasp waist
We lay on back, bend legs. We put hands on the back of the head. Base left foot on right knee. Turn the torso, bring the right elbow to left knee. Repeat six times, then change the page.

Anti Cellulite exercises:

Trip to the front
We are straight. We do step forward and we do half knee bend wih left leg. Withstand a moment and return to the starting position. Repeat the exercise by changing the leg 10-20 times.

With the degree of
We stand on the step or low bench, we drop the right foot down and bend your left, so we wanted to go. Before we touch the floor, straighten your leg and return to the starting position. Repeat same with the second leg.