Reduslim Official site
Share this

Effective Weight Loss Training

To lose weight and keep your body in good shape, you cannot do without a healthy diet and a training complex.Exercise effectively burn calories and increase muscle mass.

The sports girl stands at the bar

How is the fat burning process?

There are two main energy sources in the body - glycogen and fat.Glycogen is a more powerful source and it is easier to turn it into energy than fat.That is why the body tries to burn it first and only then the order reaches fat.

Therefore, the workout should be at least half an hour, because otherwise, especially with malnutrition, you will not reach fat during exercise.

The physical load with high oxygen consumption means any aerobic load - that is, running, swimming, bicycle and more.These types of loads best contribute to fat burning.Therefore, strength training, especially in the clogged hall, will not help you lose weight.Yes, such training will train muscles.But they are visible anyway because of a layer of subcutaneous fat.

Aerobic and power training should be combined as only running or bicycle will also not produce the desired result as the body can adapt to a monotonous load.And sooner or later a regular running will just stop working on burning fat.And here is just the alternation of the load and will give the desired effect.Plus, the more muscle in your body, the faster fat is burned, so strength training is needed with proper weight loss.

Fat is a source of energy, not a local tumor.Therefore, exposure to a particular area, such as the stomach or sides, you will not be able to burn it in this place.The maximum you will succeed is to move fat below or above the area that you will affect the elasticity of the skin.

Fitness dumbbells in the hands of a suitable girl

Therefore, pressing the press does not burn fat in the abdomen - it burns fat evenly from the whole body.

Everyone has genetic characteristics.Therefore, in some, fat is best left of the hips while others from the abdomen.This can happen even with the same process of training and a power system - it is just a genetic characteristic.

What type of exercise to choose for weight loss?

The following training is considered to be most effective in weight loss:

  • Cardio.It is a long -term low -intensity physical activity that increases heart rate.Such training includes: a treadmill clock, walking on an elliptical simulator for twenty minutes.
  • Interval. Performed with change both in intensity and in speed.It's running, ellipsoid walking, cycling.First, the high speed works for half a minute, and then with a coward - one and a half minutes.Speed change, they are engaged in about 20-30 minutes.
  • Power. Such training includes either weight or self -burden.They are cyclical.

Success in weight loss is due not only to regular workouts, but also to the revision of the diet.

Proper nutrition with 80-90 percent determines the result.You can spend up to 10 hours a week of tiring workouts, but reduce the effect achieved to zero during the remaining 168 hours.Those who want to lose weight should stick to a difficult diet.You need to completely abandon carbonated drinks and fast food.Only healthy and natural foods should be present in the diet, that is, fruits with vegetables, low (lean) meat.

20 effective exercises at home

A list of best beginner exercises at home, along with information on how to perform them properly.Read and combine them by making an individual class program, which will make it better to start your first home classes.

Exercise to burn fat on the stomach

The abdominal muscles are located in the front and from the side, so the exercises should be selected so that they work out all the muscles in proportion to.In addition, it must be remembered that the press is muscles, our goal is not to pump muscles, but to remove fat deposits from the abdomen and sides.

Plank

The initial position of the exercise is to bend your hands at your elbows, the position of the body is the accent lying on the elbows.It is necessary to rely on the forearms and toes.The elbows are strictly placed under the shoulders, the hips and the stomach are tense throughout the lesson.The tape is executed when you exhale and hold until there is enough force (start with 10 seconds).

  • The legs together - this will increase the load on the muscle complex of the abdomen.
  • The legs are kept directly, in heavy tension.
  • The ass is tense all the time.
  • The lumbar department should be flat when performing the bar.You can't round up and bend your back.
  • The stomach is attracted to the ribs, but breathing is not necessary to hold.
  • The elbows are placed just below the shoulders, which will allow you to unload the shoulder belt.

Twist

Nothing burns fat on the stomach faster than twisting.

  1. Lie right on the rug, bend your knees, legs on the floor.Or you can lift your feet at an angle of 90 degrees.
  2. Raise your hands and put them behind your head or cross them on your chest.
  3. Inhale deeply and lift the upper body - exhale.
  4. Inhale again as you sink, exhale, rise.
  5. Do 10 times if you are a beginner.
  6. Repeat 2-3 sets.

Run

One of the easiest ways to get rid of extra pounds.Running helps to accelerate metabolism, eliminates the effects of stress, and is therefore very effective for weight loss and burning excess fat.

For more effective fat burning, slow long -distance performance is appropriate.Following the right running technique will help you avoid overload and injury:

  1. We look at us, keep your head upright.
  2. The shoulders are placed back and down.
  3. The press is a little tense, ensuring the stabilization of the hips.
  4. The elbows are bent at an angle of 90 degrees.
  5. The leg lands smoothly: first on the heel, then gently roll on the finger.

Legs

Dynamic exercise for the lower abdominal muscle of the rectus.It should be performed in multiple style: the amount of legs raised in one approach should be at least 20.

Technique:

  1. Lie on a sports carpet again.
  2. Put your hands on your body.
  3. Remove your ankles together, straighten your legs and lift it over the floor by 15 cm.
  4. With rapid movement, lifting the legs up (right corner should form between the thighs and upper body).
  5. Return your feet to your original position.
  6. Repeat the movement several times.
  7. Perform 3 series with a minimum possible break between approaches (rest for no more than 30 seconds)

Mill

Torture the body weight of the left leg, bend to the right, and with the help of the press, bring the knee to the stomach.

  1. Make a small slope forward, pull your left hand up and right down.
  2. Pull your stomach.
  3. For 20 seconds change your hands, bend in the body - Take your right hand upAs far as you can do by being on one leg.The task is not to fall from an unstable position.The "mill" can be done with slow movements.
  4. Repeat with the second leg.

Exercise for berries and hips

Lunch

A great exercise to strengthen muscle groups from the ass and hips.Become evenly.Put your feet lightly.We take a step forward, bend our feet at right angles and slowly sit on it.We completely straighten the legs behind our feet and approach the floor leaning against the finger of the finger.Hold the back evenly, the shoulders are upright.We climb with an emphasis on the foot of the legs, forward.We do the exercise about ten times two to three approaches.

Bridge

The exercise is in isolation, develops the gluteal muscles and visually raises the "fifth point".

  1. Lying freely, the hands on the body, the legs shoulder -the width of width.
  2. We bend our knees at right angles and tear the ass from the floor leaning on our feet.In this case, half a time is formed.
  3. You can place the elevation under your feet to increase the load on the gluteal muscles.
  4. We slow down in this position for a few seconds.
  5. We go down to the floor.

The abduction of the legs back

Technique:

The fact that you put all your weight on your hands and knees means that your ass has to do all the work to lift your legs.This is an isolation exercise that will be very effectively focused on your ass!

Exercises for the sides

Lifting the legs lying on the side

  1. To do the first exercise for the sides, lie on the floor.
  2. Turn on the right side and lift the body, bend your right elbow and fix your palms on the floor.
  3. Tighten the press and exhale the right from the floor.
  4. Hold on this position slightly.Lower them on inspiration and relax.Do not fill the body, keep it evenly.
  5. Complete one approach of 30 reps.
  6. Then turn on the left side and repeat the movement.

Distribution of standing hips

One of the most effective exercises to remove the sides is abduction of the legs.

  1. Stand aside to the wall and lean with it with one hand.
  2. Bend the second elbow and place on the waist.
  3. Exhale, take your leg up and get back to the starting position.
  4. Repeat 30 times and change your leg.

Leg exercises

Squat "plie"

He studies the muscles of the legs well with an emphasis on the inner surface of the thigh.This area needs good load as it usually happens a little involved in everyday life.In this part of the thigh, the subcutaneous fiber usually develops, which can be difficult to cope.

  1. We perform squats with a straight back.Hands stretched parallel to the floor.The legs are wider than the shoulders, the socks are slightly unfolded outwards.
  2. We do not fully squat - until the knees exceed the socks.The tempo is slow, the breath is free.
  3. We start with ten reps.For an advanced level, we perform twenty exercises, with two - three reps.
  4. Between the approaches, rest for thirty seconds.

President Exercise

A general exercise that gives good load to all muscles.Burns calories perfectly.

  1. Standing with our backs to the wall, we retire from it half a step and start slowly sinking as if we were sitting in a chair.
  2. In the joints of the thighs and knee, we repeat the bend of the stool structure.
  3. Keep the posture for thirty seconds.
  4. We raise and release tension from the muscles, shaking finely with legs and brushes.
  5. We make three approaches.

Manual exercise

Knees

It participates - deltas, triceps and large chest muscles.Pressing from the knees is a light version of pressing from the floor.It is recommended to be performed to strengthen the muscles with the subsequent transition to pressing -ups from the floor.You should try in every lesson, straightening your legs, pressing your knees a little later.The location of the hands when pushing can be usually and narrow.

  1. We rest on the knees and hands, placed on the width of the shoulder, on the floor;
  2. We lift our legs and waist;
  3. Press -UPS, straightening your hands to your elbows;
  4. The movements are smooth and calm.This rate contributes to the good muscle development.

With a narrow arms adjustment

By applying a narrow adjustment to the hands, you can increase the load on the triceps.We perform the exercise in the same way as in the first version, but we already put our hands a little from the shoulders.You can also perform push -ups from the wall or bench.For beginners - from five to ten presses.

Dumbbell hands

Exercise for biceps.You can use several options to perform the exercise.When using small weights and a large number of approaches, it perfectly removes fat from hand and shoulders.

With simultaneous bending

  1. Standing, as he was sitting, she leaned against his back.This allows for better muscle loading, since the strength of inertia when lifting dumbbells will not work;
  2. We take dumbbells and begin to bend our hands at our elbows, moving the shell to the shoulders.

In alternating version, you can use a lot of weight as the muscles of one hand can rest.

Waist exercise

Motor

  1. Lie on the floor.
  2. The fingers on the back of the head (do not squeeze your fingers), the elbows are ahead.The legs are elongated.
  3. At the same time, bend your right knee to your chest and stretch to it with the left elbow, straining the inclined muscles of the abdomen.
  4. Replace the sides immediately: bend your left leg and stretch your right elbow.
  5. Repeat 40 times (20 in each direction).3-4 approaches with an interval of 30 seconds.

V-Scrolling.

  1. Lie on the floor, stretch your arms behind your head, your legs extend.
  2. At the same time, lift the straight legs from the floor up and stretch your hands to your fingers, lifting your back off the floor.The body seems to form the letter V.
  3. A little "circle" the lower back as it moves up and down.
  4. Repeat 20 times.3-4 approaches with an interval of 30 seconds.

Chest exercises

Shaking

Exercise helps to strengthen the muscles of the bust.We focus on muscle contraction.

  1. Slowly squeeze the palms of the hands located in front of the chest.The fingers are directed strictly upwards.
  2. With maximum effort, we stay for a few seconds and gradually unbutton my palms.You can visually determine the benefits of the exercise - with the maximum of the palm compression, the bust rises slightly.
  3. We repeat seven times.

Burles

Burpa is an exercise that can replace all the training as it is a minimal gymnastic complex.Contributes to calorie burning - number one movement for those who want to lose extra pounds.It can be included in both the breast muscle complex and perform it independently.This movement produces all muscle groups, so it is compared to a mini -sign.Particularly contributes to the weight loss of the buttocks, chest and abdomen.

  1. We do a deep squat, rest on the floor with our palms.
  2. We lie down and press up the floor.
  3. We return to the squat, jump up, lift his hands high and squat again.

These elements make up an exercise that needs to be repeated for twenty seconds, after which you can rest for a few results and repeat a few more times.The number of repetitions depends on physical fitness and age.

Respiratory exercises for weight loss

Bodyflex

Respiratory gymnastics for weight loss has been developed by Bodyflex by GrI Chauders.Exercises for proper breathing are combined with moderate exercise.All tasks are performed at a moderate pace.Significant waist narrowing, get rid of the sides and tighten your ass will help the next body bodyflex:

  1. Lion.Stand evenly, spread your legs at your shoulder level.The hands turn into the hips.Make a deep noisy breath by winning the greater part of the air through the stomach.Hold the oxygen for 2-3 seconds, then release the lungs by drawing the press.During exhalation, squeeze your tongue tightly with your lips.
  2. Side section.The starting position is similar to the "lion".Without tearing your right leg off the floor, to the inspiration smoothly transfer the weight of the body to your left knee, resting on it with an elbow.Pull your right hand up, take your left side.Fix the posture just as long as you can spend without any other breath.Exhale, go back to the beginning.Do 4 reps for each leg.
  3. Press.Take the position - lying on your back.Bend your knees, pressing the soles of your feet to the carpet.Raise your hands up.Inhaling the air, lift your shoulders up, stretching your hands to the ceiling.Relax to exhale.Do 3-4 reps.

Vacuum

This is both a physical and respiratory exercise.Despite the obvious simplicity, it differs in complex technique of performance, but with perseverance and patience anyone can master it.In terms of efficiency, it is no less than the bar and twisting.It is equally suitable for men and women.Anyone who dreams of a slender figure must include it in their training plan.

  1. Deep and slow breath through the nose.
  2. Hold your breath for a few seconds.Feel the tension of the abdominal muscles.
  3. Strong, energetic, but the same deep exhalation through the mouth to completely devastate the lungs from the air.

Useful tips and rules for exercising exercise

  • All classes require Heat upSThis will allow the preparation of muscles, connections and joints, warming them, which minimizes the likelihood of injury.
  • The training should be intensive, but still in a very gentle mode.
  • The minimum breaks between approaches are 30 seconds. But not to give up breaks, it will only lead to rapid fatigue (physical, moral), which will lead to stagnation in training or overall their complete termination.
  • You should drink water between the exercises, but a little -One or two sips will be sufficient.Water will accelerate metabolism and therefore the burning of fat.
  • Proper technique - The key to success.If you do not follow this rule, the exercises will not bring benefits, but can also be harmful - lead to injury.
  • They will not give the results of the exercise if you eat something at the same time, without any system and in unreasonable quantities.Adjust the menu and diet It is necessary to bring it closer to the option recommended by meals.
  • Training should be an hour after mealsSOnce you have completed classes, it is not worth eating the next 2 hours, as the fat burning process is still in the body.Breaking this rule will not allow you to lose weight quickly.
  • If Add more dancing, running or swimming workouts, This will help greatly speed up the weight loss process.

Conclusions

Combining these 20 exercises for weight loss and adherence to their performance, you will quickly get rid of extra pounds, restore a beautiful figure and adjust your health.