Exercises to lose weight of the whole body

How to do this: The bar is a isometric exercise (statically played).The main thing is to keep the body properly.Follow the example in the photo: Rear and legs are straight, the lower back should be sag and bend.Pump: proper execution, not only the muscles of the press, but also the back, hip, legs and arms.Pairing and total muscle tone improves.

Boost

How to do: Remove the bars of arms stretched as a start.Then, slowly fall as low as possible.Then slowly return the body to the initial position.Pump: moves in chest, hands and press muscles.

Strengthening hips and rear muscles

How to do: Stand in all four.Stretch your left foot and right hand in a straight line.Then slowly twist them and tap the right elbow of the left knee.Rearrange.Do the same thing as your right leg and left hand.Pump: He prepares the body and muscles that bend the well of the thigh.Strengthens & extends back muscles, gluteal muscles & lower back muscles

Squats

How to do it: Put your feet on the shoulder-the big on top.Start sitting slowly in an imaginary chair.At the same time, the knees and legs should be at the same level and the back will be straight.You can raise your hands in front of you to catch balance.Then raise as slowly as possible.Pump: hip, hip and spawn muscles.

Press and waist

How to do: You need to extend your arms in your back to your back, for this exercise.With the right hand, you need to slowly grow the body and touch the socks.Slowly back to the starting position.Pump: Reduction of the muscles of the crust and the waist.

Exercises to lose weight of the whole body

Thanks to scientific and technological progress, the level of our lives has increased.However, in a strange way, our health has deteriorated.It was a lifestyle of the wrong nutrition and the moderation of the day, bad habits and the most modern people.If you are happy with this situation, this article is not for you.The main thing is important to understand that it is to start in any work! You have to make an effort to achieve the result.Old Russian proverb says: "You can't easily catch a fish from the pond"!So, as you know, you should try thoroughly to get results.

Most people never achieve your goals and refuse to exercise.The reason is in the correctly selected exercise.For example, someone wants to lose weight in the abdomen and sides, fans performs all kinds of exercises in the press.However, it is not possible to lose weight in one place.Therefore, you should do the whole body to lose weight.This is the only way that is subject to proper nutrition, it is possible to lose weight and maintain weight.

As you know, any physical activity burns calories.This is a more difficult and longer load, it is so important, the more calories will be spent.While heavy multi-Muddy (basic) exercises, more muscles are used in more muscles while doing lighter (insulation) exercises.Therefore, they burn more calories.A simple result shows itself - Don't waste your time ineffective exercises!

Most effective exercises to lose weight

Squats.Most of all the muscles are involved in doing this exercise.This does not require any additional equipment, because it can be done almost anywhere.However, if possible, it is better to make squats with a bar on the shoulders.Additional weight significantly increases the effectiveness of this exercise.Out before you feel a burning in the muscles.

• To stannaya traction.It also covers a large number of large and small muscles.But you need a bar or dumbbell to perform this exercise.
• Lugs.This exercise does not only strengthens the buttons and muscles of the thigh, but also burns the calories well.It is good to perform with a bar on dumbbells or shoulders.
• Running.The best aerobic exercise to lose weight.However, remember that it is more effective than working in a closed room in a treadmill running in fresh air.
• Swimming.During swimming, almost all the muscles of our body are involved, it is extremely effective for weight loss.
• Pushed from the floor -ups.While doing this exercise, almost all our muscles of our body are involved in differently.The easier choice is to push knees.
• Bike.This will only help you to avoid a large number of calories, but also to develop and delight.
• Jump on the rope.Simple to lose weight, however, an effective exercise.Just don't forget that you need to jump intensively!

Lossing exercises: List of the most effective ones

Most people want to be a delicate sports body, but not everyone will achieve the desired result.This is primarily due to the fact that many are most effective to exercise many of many and exercise to lose weight.

What is more effective: Preparing problem areas or the whole body?

Experts in the training site have already lost weight that it is losing its oil, ie only from the problem area, for example, in the abdomen.But you can still meet people who believe in the opposite.The best choice will be a combination of exercises in the whole body, which is emphasizing the development of problem areas.To achieve the best result, the training program must be drawn up based on a person's training level, its parameters and the goals that they want to achieve.

The mistake of the new beginners is to emphasize any muscle group they considered the mistake, indifferent or problematic.For example, more fatty people in the abdomen begin to train in the press.This is the root of the root.This approach will not allow you to get rid of additional pounds, but also will begin to look more volumes of the stomach due to the development of the media muscles.

Based on the unified study of all muscle groups, training will be an effective tool for excess weight.Using such a program, you can increase the body's energy consumption several times, which is why it will cause weight loss.This method will also allow you to enter your desired exercises, so the training will not be concerned, which will significantly increase the chances of seeing any results.

12 The most effective weight loss exercises

If the option falls on the entire body, enter the following exercises in this program:

1. Squats are one of the most effective exercises when we lose weight, because it strikes energy consumption and opens many muscles that cause hormonal waves.You can download the muscles of the muscles, as well as the legs of the legs, as well as the rear press and expansive, and to stabilize the body.In the following changes you can: classic bucket, "plite", "sumo", Smith Squats and others.
2. Stannaya Tightening is a training, almost all muscles within this period were included as much as possible.It is very complicated from a technical point of view, so do not follow the great weights in the first lesson.There are several options: Classic Deadlift, Sumo, Dead Thrust, Romanian traction and others.
3. The lungs are a great exercise for learning Budun buttocks, biceps and quadriceps.Before working with weight, before learning the correct technique, the front foot should not go beyond the knee to the feet, the direct and steep position, the rear foot forms a correct angle in the knee joint.The lungs can move one step or back, with a step or back, in a single shot.
4. Push -ups are the most effective exercise with weight to learn chest muscles and muscles.For a variety, you can not only be on the floor, but also on the ball, the ball and other versions of the ball.
5. It is an ideal exercise for the development of the muscles of the back, shoulders and arms.It is very difficult, so girls can start with a supple tape in a special simulator - a gravitron or horizontal bar.
6. Burpa is an energy and affordable way to lose weight effectively.Allows the muscles of the whole body, as well as oil, which is very important to include the muscles of a metabolism that is very important.
7. The bar is a exercise that develops muscle corset by entering stabilizer muscles.It is recommended to start execution between 20-30 seconds by gradually increasing the term of each approach.Options: Classic bar on elbows, flat weapons, side, inverted bar etc. etc.
8. The star.The essence of the exercise is to jump with a handful on top of your head.It does not develop only endurance and does not activate the fat burning process, but also has a positive effect on the waist.
9. Scalolas.It is necessary to replace the legs, as the beginning of the starting position, as a wooden, by taking the knee to the body.Body should form a straight line.The training is focused on the work of the muscles of the back and hands.
10. Reverse push -ups - a training that actively explores triceps.You can do them from a bench, chairs, bed.
11. Using the knee is used in parallel in place.Still, activation of metabolic processes is ideal for inclusion in many muscle work.
12. Jump on the rope.They will not only do not burn fat, but also include the muscles of the legs, legs and hips in the work.

If the exercise is observed in the correct balanced diet, which is only a little calorie deficiency, will only affect.

A comprehensive approach to classes to quickly lose weight

Sometimes it is necessary to lose weight in a short time, then there will be enough training in the hall.In this case, an integrated approach is needed.

It is recommended every morning, the warming of muscles and joints, as well as to start with a short charge, including exercises for extending.If you have a desire and opportunity, you can organize a morning run in 15-20 minutes.If you have a seated business, then you should take time to yourself in the breaks in small gymnastics.Try to walk a little, warm up.If possible, please leave 50 squats and 50 outputs of a press training that can be done at your workplace.Simple but very effective.When to lose weight, do not forget, but it is better to prefer regular exercises.Visit the hall at least 3 times a week, connecting cardio training with power exercises.

Exercises to lose weight that gave a quick visible result

Many ladies dealing with extra pounds are not locals, looking for a way to lose weight throughout the body.Exercises really exist to lose weight, this is not a fairy tale or not even a miracle.But don't think everything will be easy and simple.Some exercises in all parts of the body, the fat of the body speaks of its complexity.That is, it will be very difficult to fulfill this, but if it doesn't stop you in a blue dream - this article is definitely for you.

Exercises to lose weight of the whole body

Each exercise is better to repeat approximately 5 approaches.

• Preliminary position - Stand up, put your feet on your shoulder-growth.Bend your hands, parallel to the palm floor.Then - start pushing the knees by taking the palm.The most important thing is to reduce your palms below and even keep the posture.
• We are going in a false situation, press the chest by pressing the knees.The back must be flat, the stomach must be fastened and the feet are straight.
• The situation is a lie.Legs are bent and grown, handle our handle and legs.The most important thing is to see the waist pressed the ground.
• Without stopping again.Simulate the legs up, the knees work with high rise.
• Sleep on the floor, stretch your feet, and your hands may be on top of your head.Exhale - by pressing the right knee chest at the same time by lifting the body with a turn on the right hand side.About inhalation - original position.
• Start turning into aerobic loads in your sporty life - walk with bikes, videos, sports, sticks.By the way, this sport covers most of the muscles in the body, and this is the popularity.
• Sleep behind it, lift your feet up and move in the air.The legs should be flat.Then put your hands on the body, put your hands on the ground.Inhale - Draw a culture, move a little back, increase your hip and remove your feet behind your head.You need to help yourself with your hands to make it normal.Exhale - Save the muscles of the press with all your strength, slowly down your feet.This is about 9 times for a great result.
• Purchase your knees before support in a chair, put your elbows into the seat.Make your feet and form a single straight line with your body.After that, the press needs to strain the muscles.In no case, the hip is not going out!You should breathe quietly, in this case you need to stay up to a minute.With each subsequent training, it is necessary to increase the time to stay in this position.
• Get up, leave your feet away from the shoulder width.May your hands be on top of your head.The socks of the legs should look at different directions, tilting your feet, and the muscles of the media are carefully filtered.Lower the donkey, literally sat in the chair.In this case, you should extend for a minute, then make it very quickly and you should jump.Then - twist your feet again and bend your feet again.Repeat exercises 12-15 times.
• Stop straight, your feet are wider than your shoulders away from the distance.Below, below.Tilt the appropriate leg, step to the left.Currently remains right right.Lack your arms to maintain balance.Then you can return to the initial position and repeat 11 times more.

Chocolate for weight loss

By the way, recently, a study proved that people who eat three times a week, have a lower body mass index.And it shows the stimulation of metabolism, at least it does not give up in the waist.But it is better to eat dark or bitter chocolate - more useful.So you can really lose weight in the whole body, the most important thing is to actually set such a target, and whatever happens.