Along with a healthy and balanced diet is fundamental in the achievement of the goal you have set correctly the complex of exercises to success of loss of weight.
Very often in our writing emails arrive, in which people ask to share the best in our opinion, exercises for a quick and safe weight loss.
Want to know what type of physical activity, will help them to fight against kilograms superfluous more effective than the others.
So are you ready to see the complete list of magical exercises for the major problematic areas of the body, which will help you get a good physical shape, successfully lose weight and maintain your result in the long term? So let's get started!
Probably, this sounds too fantastic, but even a couple of kilos more, not to mention the development of the initial stages of obesity, can promote the occurrence of negative effects on the overall health of the body.
This is especially dangerous so the greater part of excess weight is transformed into the deep layers of the visceral fat, the reserves that surround all the internal organs and affect the functionality of his work, which often translates into an increased risk of stroke and heart attack.
Training targeted to the abdominal muscles, without a doubt, will help to reduce the risk of developing these diseases and improve your self-esteem and satisfaction with one's own appearance.
But, remember! Strength exercises for a good weight loss the abdomen will be small, since they are anaerobic load, therefore, to obtain the best results, strength training is not necessarily need to be combined with the aerobic.
And now let's talk about the most effective exercises:
"The support of the chair
The technique of execution:
1. Sit sufficiently resistant to the chair or stool (but only on four legs) and place the palms of the hands the edge of the seat, a phalanx of the fingers directed forward.
2. With the strength of tighten your abdominal muscles and lift your feet in 5 – 10 cm of the soil. Then, lift the buttocks from the surface of the chair, keeping the body balance only on the hands.
3. Hold this position for as long as you can (try not less than 10 – 12 seconds).
4. Slowly lowering the chair, a little relax and repeat the rack again.
5. Perform the exercise on a cyclical basis for 2 – 3 minutes.
Lateral torsion
The technique of execution:
1. Stand, kneel, and twist your torso 90 degrees to the left and support the palm of the hand with the on the ground.
2. Keeping the balance of the body, slowly pull your left leg behind me.
3. Bend the left arm behind the head, the elbow extends clear to the ceiling.
4. Then, slowly, it begins to create stretched leg maximum upward at the same time stretched his left hand on the side of the foot, as if you were trying to get to it.
5. Slowly lower the leg to the starting position and repeat the lateral curvature of more than 8 – 10 times and then perform the exercise with the other leg.
"Notepad"
The technique of execution:
1. Sit on the training mat, bringing knees to chest, arms to the sides of the trunk.
2. Lie on your back, keeping your feet flexed, with the palms facing down.
3. Exhale, slightly lift your head and shoulders above the carpet, with the strength of tighten of the abdomen, and begin to vigorously move the arms up and down (amplitude of 10 – 15 cm), at the same time straightening and bending the back in front of her feet.
4. Breathe slow: the breathing is a 5-movement of the hands, is of the same duration and the outbreath. The chin always stuck to the chest.
5. Follow 100 reps or 10 full cycles of breath. Check that the muscles of the abdomen have always been in tension.
The elevations of "cross to cross"
The technique of execution:
1. Stand on four legs, the line of the hands and thighs strictly in the plane perpendicular to the ground.
2. Lift the left arm forward and the right leg, pull back up to such a level, until it formed a straight line with the body.
3. Keep-so-unusual position of a body during 3 – 5 seconds, and then re-elevations from the opposite side.
4. Follow the 20 – 25 repetitions, constantly alternating between the parties.
5. A more complex version: in addition to touch with the elbow the knee of the other leg, before returning to its initial position at the end of each execution phase of the exercise.
"The bar" in the hands stretched out
The technique of execution:
1. Take your original position on the mat, as during the normal hours of push-ups chest, the line of the hands in the plane perpendicular to the ground.
2. Hold this body position for 30 seconds, in addition to the tension of the abdominal muscles. The body must not transfer (nor up, nor down), and it represents a straight line.
3. With the time you will be able to maintain this position for a minute and more.
4. As complications try rack, based only on one hand and the opposite leg.
Squat with curves
The technique of execution:
1. Stand up straight and pull the hands forward, feet shoulder-width apart.
2. Start to squat, bending the knees strictly to an angle of 90 degrees, at the same time turn the upper body to the maximum to the left.
3. Return to the starting position and repeat the bend over with the shift to the right.
4. Note that if the movement of the feet, like knees, are intended strictly forward, and if it rotates rotates only in the upper part of the trunk.
Elevations with a towel
The technique of execution:
1. Lie down on the training mat and support with the diabetic foot grinding feet in the pile with a towel or cloth of length 1 m, to the left, the leg is bent the knee.
2. Holding the ends of the scarf in both hands, lift the right leg up.
3. Slowly, pulling with hands on scarf, tighten your torso maximum upward. In the point hold the position for a few seconds and return to the starting position.
4. Perform two sets of 10 – 12 repetitions for each leg.
Ballet spins lying
The technique of execution:
1. Sit on the floor and pull the leg forward, pressing his densely to each other.
2. To deviate back, forming an angle of 45 degrees.
3. Keeping constant the tension of the muscles of the press, raise your both hands above your head, as a ballerina. Then, slowly rotate the upper trunk to the right and tap the palm of the hand with the sex, hold the position for 3 – 5 seconds, and then similar to the rotation of the trunk towards the other side.
4. Do 2 sets of 10 – 12 laps in each direction.
The shot in the knee towards the chest
The technique of execution:
1. Lie down in the center of your workout the mat, with legs bent at the knees. Lift your head and shoulders, and push the chin towards the chest.
2. Inhale and start to pull on the right flexed at the knee of the leg toward the chest, the left arm putting the leg right at the knee.
3. At that time lift the left leg, about 45 degrees with the ground plane.
4. Hold the position for 3 – 5 seconds and repeat cravings with the other leg. All the bundle of 8 – 10 repetitions for each side.
The Posture Of The Cobra
The technique of execution:
1. Lie face down on the training mat, place the palm of the hand close to the chest.
2. Moving away the hands from the ground, lift your head, shoulders and chest maximum upward, going together of the scapula.
3. At the highest point of tension and hold the posture of the Cobra, in the period of 8 – 10 seconds, and then gradually go down. Repeat 10 to 12 times.
4. To improve the effectiveness of the exercises at the same time with the uprising of the upper part of the trunk to lift the legs.
Fat deposits, concentrated in the zone of the feet, do not affect their state of health is as active as visceral fat abdominal, but also can be a cause for the development of the complex and the dissatisfaction with the own body.
The combination of low-calorie foods, but always eating a balanced diet daily exercise to help you achieve the best results.
The following programme of exercises will not only help you lose weight in the legs, but allows to tone the major muscle groups of the lower body. The use of its own weight and the weights (in this case, the dumbbells will be more than sufficient for the full and quality, the training of the feet.
Squat split
The technique of execution:
1. Stand with your back against the chair (at a distance of about five meters), hands on hips, pull your left leg behind me and place the top foot on the seat of the chair.
2. Flex, flexion of the leg on the right knee to a right angle (90 degrees). To complicate the exercise: after each full squat, perform overlapping, descending down to an angle of 45 degrees, of the tribe of reference of the leg.
3. Do 15 – 20 repetitions and then change the location of the feet. Only 2 – 3 of the series.
Sissi-squats
The technique of execution:
1. Stand to the side put sufficiently stable chair and keep to the right with the hand on his back, feet shoulder-width apart.
2. Walk on tip toes (heels not touching the ground) and bend your knees at a 90-degree angle, at the same time moving the trunk back to 45 degrees (so that the body has formed a straight line from the knees to the shoulders), the abdominal muscles are tightened.
3. Return to the starting position and perform at least 3 – 4 sets of 20 repetitions.
Squat pistol
The technique of execution:
1. Stand with your hands, bent at the elbows, keep the front, feet shoulder-width apart. Lift the right leg forward a few centimetres of the soil.
2. Follow bend over, bending the left leg, of the tribe of up to a 90-degree angle (or what you have at this time, by lifting the right side up to the hip level. It is so easy that you can make the exercise, the more near the heel and lift the leg is on the ground.
3. Do 15 – 20 repetitions and continue with the squat with another reference with the foot. Only 2 – 3 of the series.
Squat with a cup of
The technique of execution:
1. Stand up straight, in front of the chest in a vertical position with the hand, hold a dumbbell (as a glass), your elbows bent and exposed by the parties, feet slightly wider than shoulder width.
2. Then the normal bending down to the parallel of the thighs of the surface of the soil. To complicate the exercise, repeat the following: keep the weight of the dumbbells in the same plane, down in the bottom point of the squat and start to make small the spring jumps.
3. Follow 2 – 3 sets of 20 to 25 repetitions.
Lunges
The technique of execution:
1. Stand up straight, place your hands in front of chest, legs to the width of the shoulders. Take a lunge forward with the left leg (the knee is bent at an angle of 90 degrees) and return to the starting position.
2. Then follow the attack with the left foot to the left, with the toes directed strictly forward and the left knee bent at 90 degrees. Return to the starting position.
3. And, finally, finished the exercise attack back with the left foot, to close a cycle. Repeat the sequence with your right foot.
4. Follow 2 – 3 sets of 15 – 20 repetitions (cycles), alternating between the parties.
"Good morning"
The technique of execution:
1. Stand up straight, holding a dumbbell with both hands, place it in the area of the chin, the elbows facing down, feet shoulder-width apart.
2. Keeping the legs straight and clearly supporting the position of the hand, tilt your upper torso forward until your back is parallel to the ground plane.
3. Return to the starting position. 3 – 4 sets of 20 repetitions.
The pendulum of a single leg
The technique of execution:
1. Stand up and place in each hand with dumbbells, palms facing in, feet shoulder-width apart.
2. Begin to lean forward, at the same time pulling your left leg behind you until a straight line, the body will not be parallel to the ground plane.
3. Return to the starting position. And back to 20 slopes and, then, perform the exercise with the other leg. Only 2 – 3 of the series.
Stretch the hamstring
The technique of execution:
1. Lie down on your back on the slippery floor, arms to the sides of the legs extended under the heel since the towel.
2. The effort of the muscles slowly start to lift the heel towards the buttocks, gradually raising the thigh, while the angle of the knees will not be direct and the body forms a straight line from the shoulders to the knees.
3. Leave footprints back to its original position. Do 2 – 3 sets of 20 repetitions.
The heel
The technique of execution:
1. Standing on a step of the platform or on the bottom rung of the ladder, feet shoulder-width apart, keep the balance of the body, based on the first third of stop.
2. Expand the foot 45 degrees inward and begin to high elevations on tiptoe, leaving the heel of the deeper (below the level of the platform). Do 15 – 20 repetitions.
3. Then, go back to the initial position and expand the foot at 45 degrees outward. Follow to 15 – 20 repetitions.
4. Return to the starting position and complete the exercise elevations in boots alternately on each leg (at this time the second pull a little back). Do 15 – 20 repetitions and change the "work" of the leg. Only 2 – 3 of the series.
