A set of exercises for weight loss

Together with a healthy and balanced diet is of crucial importance in the achievement of the planned objectives correctly formed complex exercise for a successful weight loss.

Very often in our editorial E-Mails in which people ask to share, in our opinion, the best exercises for a quick and guaranteed weight loss.

You want to know what specific types of physical activities help you to fight with overweight more effective than the Rest.

a set of exercises for weight loss

So are you ready for a complete list of magical exercises for the main problem areas of the body, which will help you to lose Fit, weight successfully and keep your end result in the long term? Here we go again!

A set of exercises for weight loss belly

It sounds too fantastic, but also a few pounds, not to mention the initial phase of the development of obesity, can contribute to the emergence of negative effects on the General health of the body.

This is especially dangerous is that a large part of the excess weight turns into the deeper layers of the visceral fat, the reserves of which surround all the internal organs and have an impact on the functionality of their work, which often leads to an increased risk for stroke and heart attacks.

Training on the abdominal muscles will certainly help you reduce the risk of developing these diseases will increase significantly and your self-esteem and satisfaction with their own appearance.

But remember! Strength training for the qualitative slimming the belly will be small, as they are anaerobic load, therefore for best results, strength training is imperative in combination with aerobic.

And now you have to say about the most effective exercises:

"Stand on a chair"

The technique of execution:

1. You put on quite a stable chair or stool (but only on four legs) and hold the palms of edge sitting, the phalanges of the toes are directed forward.

2. With force, tighten the abdominal muscles and lift feet to 5 – 10 cm above the ground. And then tear off the buttocks from the surface of the chair, keep the balance of the body only to the hands.

3. Hold this Position for as long as you can (try at least 10 – 12 seconds).

4. Slowly down on the chair, some rest and repeat the Rack again.

5. You do the exercise cyclically within 2 – 3 minutes.

Side-To-Side Rotation

The technique of execution:

1. Stand on the knees, rotate the torso 90 degrees to the left, and the Rest with the right Hand on the ground.

2. You keep the balance of the body, slowly pull the left leg behind.

3. Fold the left Hand behind the head, elbow stretches clear to the ceiling.

4. Then slowly start the outstretched leg lift as high as possible, at the same time, the left Hand in the direction of the foot stretches, as if trying to reach her.

5. Slowly lower the leg to the starting position and repeat the side-to-side twist 8 – 10 times, and then do the exercise with the other bearing surface of the foot.

"The book"

The technique of execution:

1. You Training on the Mat, the knees close to the chest, hands to the sides of the fuselage.

2. You lay on your back, hold the bent legs, palms facing down.

3. You breathe out, lift your head and shoulders on the Mat with the force, tighten the abdominal muscles and begin to move your hands vigorously after top-bottom (Amplitude of 10 – 15 cm), at the same time stretch and turn back in front of the legs.

4. Breathe slowly: inhale lasts 5 movements of the arms, so much to take in and exhale. Chin to the chest press.

5. You perform 100 reps, or 10 full cycles of breath. Make sure that the abdominal muscles were always in a state of limbo.

Twist

Climbs "cross to cross"

The technique of execution:

1. Imagine yourself on all fours, the line of the arms and thighs perpendicular to the plane of the floor.

2. Raise your left Hand and pull the right leg back up to this level, until they formed a straight line with the body.

3. You hold the unusual Position of the body within 3 – 5 seconds, then repeat the slopes on the opposite side.

4. Perform 20 to 25 reps, constantly switching sides.

5. The more complicated version: in addition, the elbow touching the knee of the opposite feet, before you return to the starting position back at the end of each Phase of the exercise.

"Ironing" on his outstretched hands

The technique of execution:

1. You take the starting position on the Mat, as during the normal support line hands lying perpendicular to the plane of the floor.

2. Hold this Position of the body within 30 seconds, in addition, the abdominal muscles tense. The body must not SAG (neither upwards, nor downwards) and is a straight line.

3. With time, you will be able to hold this Position for one Minute, and more.

4. As complications try the Rack by a Hand and the opposite foot.

Squats with twists and turns

The technique of execution:

1. You stand straight and apart, stretch the arms straight in front with your feet shoulder-width apart.

2. You start with squats in the squat, bend your knees strictly up to an angle of 90 degrees, at the same time rotate the torso fully to the left.

3. You go back to the starting position and repeat the movement with a rotation on the right side.

4. Please note that during the movement of the foot, such as the knee, will remain strictly directed to the front, and when turning only the upper part of the trunk rotates.

Ascents with a towel

The technique of execution:

1. You lay on the exercise Mat and the Rest with the right bent to the foot of the unbent legs in a folded towel, or scarf with a length of 1 m, the left leg at the knee.

2. Hold the ends of the scarf in both hands, lift the right leg up.

3. Slowly, go through the hands in a scarf, pull your torso as far up as possible. At the highest point, hold for a few seconds and return to the starting position.

4. Perform two sets with 10 – 12 repetitions for each leg.

Ballet spins down

The technique of execution:

1. Sit on the floor and stretch the feet forward, squeezing them firmly to each other.

2. Soft back, forming an angle of 45 degrees.

3. Keep in constant tension with the abdominal muscles, raise your two hands above the head, like a Ballerina. Then slowly rotate your torso to the right and tap with the right hand surface of the ground, hold for 3 – 5 seconds, and then you make a similar rotation of the trunk in the other direction.

4. They make 2 sets, 10 – 12 revolutions in each direction.

Rod knee to the chest

The technique of execution:

1. You are in the middle of your workout Mat, the legs are bent. You lift your head and shoulders and pull the chin to the chest.

2. You breathe in and you begin to pull the right leg bent in the knee to the chest, the left Hand rests on the lower leg and the right on the knee.

Squats

3. In this Moment, you lift your left leg about 45 degrees from the plane of the floor.

4. Hold for 3 – 5 seconds and repeat the cravings with the other leg. Only you can make 8 – 10 repetitions for each side.

Cobra Pose

The technique of execution:

1. Lie face palms down on the training Mat, the hand close to the chest.

2. On the basis of the hands from the floor, lift your head, shoulders and chest as far up as possible, so that the shoulder blades together.

3. At the point of highest voltage Cobra pose hold for 8 – 10 seconds and then slowly lower. Repeat 10 to 12 times.

4. The efficiency of the exercises at the same time with the lifting of the upper body and lift your legs.

A series of exercises for slimming legs

Body fat concentrated in the area of the legs, fat no effect on your health as active as visceral belly, but they can also lead to the development of the complex and dissatisfaction with their own body.

The combination of a low-calorie, but always with a balanced diet with daily physical activity will help you to achieve the best results.

The following program and targeted exercises help you not only in weight loss of the legs, but also the major muscle groups of the lower half of the body helps to tighten. The use of own body weight and free weights (in this case free weights) is quite enough for a full-fledged and high-quality training of the legs.

Split Squat

The technique of execution:

1. With the back of the chair (at a distance of about one and a half meters), hands on the thighs, stretch the left leg behind you and put the upper part of the arch of the foot on the seat.

2. Squat, bend the leg on the right knee to a right angle (90 degrees). To complicate the exercise: after each full squat, you perform the REP., only down degree angle to fall to 45 in the knee pad area of the foot.

3. You do 15 to 20 repetitions and then swap the position of the legs. Only 2 – 3 sets.

Sissy Squats

The technique of execution:

1. You are just in addition to make a stable enough chair and keep the right Hand behind his back, feet shoulder width.

2. You don't) rise on toes (heels touch the ground and bend your knees at an angle of 90 degrees, distracting at the same time the torso back to 45 degrees (so that the body has a straight line from the knees to the shoulders), abdominal muscles tense.

3. Return to the starting position and perform a minimum of 3 – 4 sets of 20 reps.

Squats pistoletikom

The technique of execution:

1. Stand up straight, the Hand, bent at the elbows, keep them straight, feet shoulder width. Lift the right foot forward a few inches from the ground.

2. Perform the squat by bending the left leg at the knee up to a 90 degree angle (or how much you have) in this time, lift the right up to the level of the hip. The easier the exercise is, the closer the heel of the raised leg to the floor.

3. You do 15 to 20 reps squats, and more with the other bearing surface foot. Only 2 – 3 sets.

Squats with a glass of

The technique of execution:

1. You are just in front of the chest, upright in the Hand, hold a dumbbell (like a glass), the elbows bent and to the sides of the feet apart issued, slightly wider than shoulder-width.

2. You do a normal squat until the thighs are parallel with the surface of the floor. For complications, repeat the following exercises: keep the weight of the barbell in a plane, Drop down to the bottom point of the squat to begin and meet the resilient arms small jumps.

3. Perform 2 – 3 sets 20 – 25 reps.

Three-Way Lunges

exercise

The technique of execution:

1. You are just apart, place the hands in front of your chest, feet shoulder width. Take a deep lunge forward with the left foot (knees 90 degrees bent) and back to the starting position.

2. Then perform the lunge with the left foot to the left, the toe of the foot is directed strictly forward and the left knee bent to 90 degrees. Return to the starting position.

3. And, finally, an exercise lunge backward with the left foot, to complete one cycle to complete. Repeat the sequence with the right leg.

4. 2 – 3 sets of 15 – 20 repetitions (cycles), change, cause side.

"Good morning"

The technique of execution:

1. Stand up straight, hold the barbell with both hands, place them on chin, elbows apart, look down, feet shoulder width.

2. Keep the feet straight and clear supportive Position of the hands, rotate your torso forward until your back is parallel to the plane of the floor.

3. Return to the starting position. Only 3 – 4 sets of 20 repetitions.

The pendulum on one leg

The technique of execution:

1. They stand upright, in each Hand a dumbbell, a hand apart, palms facing inward turned, the legs shoulder-width apart.

2. You start forward, bend the left leg behind you up to the Moment until the body is a straight line parallel to the plane of the floor.

3. You go back to the start position. And you still make 20 tilts, and then do the exercise with the other leg. Only 2 – 3 sets.

Stretching Hamstring

The technique of execution:

1. Lie on your back on the slippery floor, hands at sides, legs extended under the heel towel.

2. Pressure muscles begin to slowly drag the heel up to the buttocks, gradually lifting the hips, while the angle in the knees forming joints in a direct and body in a straight line from shoulders to knees.

3. Let the tracks back to the starting position. You make 2 – 3 sets of 20 repetitions.

Three-side climbs on the socks

The technique of execution:

1. Apart, stand on a stable step platform or the bottom step of the staircase, feet shoulder width, the balance of the body hold, based on the first third of a stop.

2. Expand the feet to 45 degrees to the inside and start, the high climbs to the tips of the toes, lower the heel as low as possible (below the platforms). You do 15 to 20 reps.

3. Then return to the starting position and lower the feet to 45 degrees to the outside. Perform 15 – 20 repetitions.

4. Back in the original position and close the exercise, rises on toes alternately on each leg (at this point, the second you take a little bit of back). You do 15 to 20 repetitions and then change the "working" leg. Only 2 – 3 sets.