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Exercises-to-lose-weight

The absence of a excess weight — with a promise of happiness, well-being and good health. The body is slim, gives you the self-confidence and increases their self-esteem. To reduce the burden at home and see what you can do you must exercise to lose weight.

the exercises and the breathing

There are many different types of complex exercises to lose weight at home:

  • women;
  • men.
  • of the child;
  • suffering from obesity.
  • they want to carry out the drying of the body.

Exercise for losing weight is to take in accordance with their wishes, their abilities, their age, height and weight, as well as the characteristics of the individual.

On the internet there are a lot of items and exercises that allow you to lose weight in a week, however, it is important to remember that the key to success of loss of weight, always in a smooth way. The best exercise to lose weight is to gradually change the way of life, and not for an immediate effect.

In addition to the classic class at the gym or at home with new equipment, there is also a gym to weight loss:

  • yoga;
  • the pilates;
  • stretch.

In the classroom, for these countries, the emphasis is on stretching of the muscles, and the extensive relaxation of the body, which helps reduce fat as you want. Exercise for weight loss it is easy to do at home because it requires no equipment, and computer hardware. The effect of weight loss is achieved through a systematic, practical, and relaxation of the muscles. To achieve this result, it is recommended that you combine any of the physical activities with some restrictions in the diet.

A universal rule of weight loss:

The body is tall and thin — to the expense of a greater number of calories than you consumption. Any of the exercises to lose weight at home is to become effective if you go for a proper diet, and in the game.

When and what is the best way to get started

In the process of weight loss should be aimed, first and foremost, for fun. Understand that excess weight has a negative impact on your health, and the need to go on a diet to lose weight, you can be sure of the following symptoms:

  • if you feel exhausted constantly, not sleeping well, and not to control your appetite;
  • you are fixated on nutrition, and the addicted-in a lot of the very poor quality of food and food additives;
  • you were piling on the pressure and signs of diabetes
  • due to a set of weights, you may feel pain in the body.
  • you have made it very difficult to maintain the normal activity and sports;
  • when you perform any of the exercises you have will appear shortness of breath, increased sweating, and heart palpitations.

Is there a mathematical approach to the definition of overweight:

The BMI (body mass index (bmi) = weight (kg) : height (in meters) x height (in meters)

The rule is known as the index, up to a maximum of 25. If in the above figure, it is suggested that the requirements for the replacement of the weight, as in this case, the weight begins to affect your health. The index of more than 30 talks about the early stage of obesity. The gym to lose weight is a great way to conduct yourself in the manner you want, and establish your well-being. There is a lot of variation in the classroom, and to begin with, you can choose your training according to your individual preferences. To calculate the number of calories you burn according to your parameters and stick to this numbers, on the plan of a diet. Some of the main points that you need to pay attention to the loss of body fat has been safe and secure:

yoga
  • you need to lose more than 1 lb per week, which is ideal for maintaining lean muscle mass;
  • it is not possible to drastically reduce the fat contents of your diet should be about 20%;
  • the diet should be balanced, not necessarily, contain a selection of vitamins, minerals, and dietary supplements.

Effective breathing exercises for weight loss

The breath plays an important role in the functioning of the body. It is able to not only provide you with the means of subsistence, but also to regulate the business processes. One of the most effective exercises for weight loss it is considered to be of the breathing rhythm. It has a lot of benefits.

  • the oxygen helps to quickly absorb the nutrients in the stomach;
  • breathing exercises, and promote the breakdown of harmful substances;
  • it helps in reducing the stress hormone in the body.
  • breathing exercises for weight loss you can perform at home:
  • to have a positive effect on the female organs;
  • for the proper running of the are you waiting for a super effect.

The basic principle of the mode of use of abdominal breathing, making the breathing in and out, inflating your abdomen. Through a combination of different techniques, as presented in the methodology section, you will bring a great benefit to your body. For the duration of class time does not exceed 20 minutes. By giving a complex to the current, much of the time, every day, and don't forget the pre-race warm-up, you will get the effect that you want, quickly and easily.

We will give your butt tone

With any physical activity, depending on the intensity of the loads, which contribute to the reduction of the fat layer on all of the parts of the stem in a uniform manner. However, there are exercises that are aimed at the development of their areas of expertise. It is referred to as the facility to fit the hips, thighs, and buttocks.

There are five exercises to help you lose weight, that is fit for the beginner:

  1. Standing on all fours, in turn, lift each leg up, bending the knee, until the occurrence of reports of tension in the buttocks. Keep your back straight, and the hand at right angles to the stem. To distribute the load of the four members in a uniform manner. Follow a 3-4 sets of 15 times on each leg.
  2. The squat technique while journeying through this". It's different from the norm, however, the back squat should be done is to widely stretching the legs. This allows you to work on the inner part of the thigh. Do 3 sets of 15 times.
  3. Jump to the rope. This is a game in infancy, one of the top effective ways to practice your butt in the house. The heel is aterrisando in a half-hearted way. Therefore, in the analysed facility, and ensures a very good load. Length — the number of repetitions for 5 minutes.
  4. By using the lower of the bank, or any of the artistic surface, the get up and go at a rapid pace. The practice should be about 5 minutes in a continuous way, through a variety of approaches. Try to keep your body still.
  5. You will become just as before for the conventional back squat. Holding the leg for support, bring out the beauty of a second, on the cross, and then follow the squat. It can also help to shift the focus of stress on the lower leg of the support and quality of work of the muscles of the buttocks and thighs. Do 3-4 sets of up to 15 times on each leg.
the attacks

To get a good result it's worth working practice, adhering to which you can easily lose weight in your home. Perfect to wrap about 4-5 times a week, and giving the body periods of rest and recovery. To calculate the days on which you train, and make a note of the formed graph, and to adhere to the plan of the school. As soon as you take the training in order to be more efficient.

We do it pretty well, the legs are bent

Exercise for weight loss each and every day, whether it fits into the complex to his feet. It is a simple, yet effective, and therefore, it is suitable for both beginners as well for a solid round of golf:

  1. Of the right foot, to make movements, balance with feet of different from the body out to the side. For added convenience, you can take the foot to the front. Do take time to work out the muscles in it. Do 3-4 repeat up to 15 times.
  2. The back squat is to be able to affect, not only on the bottom, but it is in the hips. Do 3 sets of 15 to 20 times. You try to bend it gently so as not to hurt your knees.
  3. Do not move in place, it helps to reduce the weight of the body without breaking a sweat. It is the most effective, interval timer, make the move in about 4 minutes at the pace of a normal mix, with 60 seconds of running at max for you to rate.

Try to include exercises that will help you to lose weight, do not move in the warmer months, you can train on the road. Cardio is considered to be the best in terms of drop some weight. The activities help you to not only lose weight but also to improve the body in general. Please try to include it in the course of all the techniques that you like, and get involved in the pleasure, — then the weight-loss for you if you make it a pleasant bonus.

We create a flat stomach

If you are worried about the excess weight around your belly, you're going to help you the exercise for weight loss. In a complex that includes a simple set of techniques to reduce the fat in the belly and on the sides:

  1. The balance of the printing press. You should lie down in the back. Then slide your hands behind your head and gradually lift your upper body off the floor. The proper technique means a strain for the abdominal muscles. Make 4-5 approaches in the 10-to 15-fold.
  2. On the tape, it is a powerful exercise for your stomach and on the sides. Lie on your back, lift the elbows and hands, pulling on the upper part of the body on the floor. After that, the lift at the tip of the toes. Your body needs to balance itself on the four points: two in the palm of the hand and the feet. Make an effort to stay static for as long as possible. The ideal time is 5 minutes.
  3. One of the main activities of the slim waist and flat tummy is to "vacuum". You must become clean, to breathe more deeply and to exhale deeply to draw the belly in and of itself. With the help of a "vacuum" in it, you can see the results of weight-loss per week. It is worthwhile to meet it on an empty stomach, thus reducing the muscles for about 5 minutes or so.
  4. The side of the press. It is the one exercise that is different from the classic version, the fact that in the initial position — lying on your side, and not on the back. The side press allows you to pump up those muscles, the abdominal oblique to form the waist and to burn off the fat in that area. To follow the approach of 5 to 10 times on each side.
  5. To adopt a position lying on your back. Gently pull the foot towards the front, the hands start at the back of the head. With an exhalation, raise the legs up, as if it was going to be "pushing" its the bottom of the cake. For the fiscal year that affects the best of a problematic part of the stomach, in which the sediment builds up in the first place. Make 5 approaches on 10 times.

To lose weight fast at home, especially when it comes to the stomach, it is important that the results of the practice of power. To decrease the volume of the stomach, and you can easily enter on the form, with the physical exercise.

To strengthen your back, and do it gracefully

Many of the novice athletes are in search of a exercise program for weight loss that involve all the muscle groups rather than your back. The backbone is an extremely important organ, which can support all the systems of the body, and provides you with the movement. Often the causes of excess weight, it is a disruption in the system's muscle-to-motor wet. A selection of exercises for the body to help prevent aches and pains in the head, in it, and built it to strengthen the body:

to drink for weight loss
  1. You should lie down on your back with your arms straight at your sides. With the out-breath, lift your pelvis of the ground caving in on the back. Correct exercise implies that an interval of 1 or 2 seconds at the highest point. The act of breathing, lower yourself to the starting position. The repetitions of a 20-to 30-fold.
  2. In a seated position on your mat, lift your left hand up, creating a voltage. Tightening of the muscles in your buttocks, continue to use it for both the front and back for a 5-minute interval.
  3. Standing upright, lift one leg and place it on a surface that is convex. For the second time is worth just as on the ground. With an exhalation, lean to the front, body, leg, stretching muscles. Follow the approach for the 5-and 10-fold.
  4. Sitting down on the floor and keeping the back exactly that, take a deep breath. With an exhale, gently drag the hands on the toes of the feet, without forgetting to add on in the back. Do the job 10 to 20 times.
  5. Lie on your back, pull your hands straight at your sides. Exhaling, lift up on the lower part of the body, allowing the blade to the ground. Then lower the straight leg to the head as possible. Do 2-3 sets of 15 repetitions.

There are many varieties of the practice of spinal. To strengthen the back, capable of not only a set of exercises for weight loss at home, and all sorts of hobby, sports (swimming).

Shakes hand

For the athlete, exercise for beginners, often forget about their hands, focusing on the most serious, in your opinion, which areas. However, on the hand, in mind at all times, and their appearance can tell you a lot, so it's well worth adding them to the pump in the fiscal year of the center:

  1. You're going to need all the weight of the bottle with water, or for any other weight. It becomes exactly that, bend your body forward. With the out-breath, to the hands of the weight is over the leg. Repeat 3 sets of 15 to 20 times.
  2. Using equipment that vibrates. Move your hands in different directions in the inspiration and expiration-slow-for-them one to the other, sensing the tension. Do 4 sets of 15 times.
  3. Push-ups are considered to be some of the most effective exercises for the upgrading of the hands. Starting position — the same as that of the belt, it is only the location of the hand is a little more wide open. Rose slowly, slowly, bend your elbows and lower your body with your breathing to return to its initial position. You will need to do 3 sets of 10.

For you to drop the weight for the optional practice in the us. Today, there are many alternatives to the gym hall on Friday — ranging from online exercises to loss weight and to school life for both women and men. If you want to achieve the result that you can be in any of the financial assets and resources.

How to speed up your results with a proper diet

To reduce the weight of the body certain exercises may not be enough. It is recommended that you make adjustments to your way of eating, replacing the substandard and harmful products for useful alternatives. But don't go overboard with it when the load is heavy, the whole body is experiencing a stress and fat reserves.

helpful nutrition

Observe the lack of calories

Is there a rule of thumb for weight loss the body to burn stored fat, when you spend more calories than you consume.

When counting calories it is important to consider the rule of Mifflin-St. Giora:

The basis of metabolism = (9.99 * weight in kg) + (6.25 * growth in cm) – (4.92 * age in yrs) – 161.

The resulting value being multiplied by a factor for physical activity (1.2-2.0), moderate to evaluate your level, and then pull the results up to 20%. In the result, and it's going to mean a necessary to regular daily calorie intake for you.... Try the following, you received one without question.

Food is harmful, it causes the deposition of salts in the body, as well as to promote the appearance of acne, intestinal disorders, and being overweight. The quality of the reduction of the body mass, you must focus on a progressive outcome. Adhering to the way of eating and regular exercise, weight loss will come right away. And for the consolidation of the results, it is worthwhile to enter your sport in the list of their hobbies, and so on, and to look for a new way of life.