Proper use of exercises for weight losshome conditions. Review of the best exercises for weight loss in the fieldbelly

Сб, 18 июн 2016 Автор: Ольга Маковская

Как много упражнений для похудения belly вы знаете, а приносит
Is it a favor?

Exercises at home can be effective exercises.
as effective as in the gym, you just need the right
approach and the result will not keep you waiting!

Many people think that you can lose weight in the area that
want to.

However, there is no exercise for weight loss.
belly.

Pressing or twisting is falsely considered effective.
упражнениями для похудения belly. It is necessary to support the body in
tonus and fight fat deposits. Only cardio workout
will help you to remove extra centimeters in volumes.

Contents

Running is the simplest and cheapest of effective exercises.
похудения belly

Running provides a holistic body slimming, trains the heart and
charges a good mood for the whole day. You can run on
treadmill and al fresco. Better start running in
warm pores, when the body is not so susceptible to the disease.

You need to run when it is convenient for you and not force your body
early in the morning so you may be disappointed in the exercises for
похудения belly и забросить все workout. But 10-20 minutes
jogging ineffective. Fat burning begins only after
40 minutes running and more.

В эффективных упражнениях для похудения belly нужно упорство и
intensity. You can start jogging with cowards, a little
warmed up, switch to squats, turns and bends of the body,
and then continue running at an accelerated pace. The body burns fat
sediment only after the breakdown of carbohydrates, so important
the duration of the workout. Greater results can be achieved by running
up the hills. Proved that after interval jogging fat
some time is burned and it is more efficient for
losing weight Its essence lies in the alternation of a moderate pace (1-2
min) for acceleration. Such a run not only fights fat, but also
strengthens muscles, sprint intervals in
50-400 m.

It is important to pay attention to the running technique and comfortable shoes in order to
she was perfect on foot. The safest option is a sock
running, reduces the load on the ankle. You also need to monitor your posture.
and do not slouch.

Упражнения для похудения belly — велосипед

The bicycle serves not only as a means of transportation, but also
является прекрасным помощником по упражнениям для похудения belly.
For successful workouts, you need to spend a lot of time on them.
With эффективных упражнениях для похудения belly требуется 1-1,5
hours of physical exertion 5 times a week.

The amount of calories burned depends on mobility. It is better
start with a light warm-up and drive slowly about 5-10 minutes, then
pedaling 80% of your ability to accelerate the pace and again
return to normal mode. This technique allows faster
burn body fat and speed up the metabolism, which we and
добиваемся за счет эффективных упражнений для похудения belly.

When we ride a bike, we have a muscle group
lower body. Training and increasing these muscles affects
metabolism even in a quiescent state and leads to fast
избавлению от belly.

In the gym on the exercise bike, you can adjust the intensity
pedal pushes and also apply interval training. Alternating
fast and normal phases 10-12 times noticeable result of the load.

If there is a pond or river near the house, then even swimming can
назвать видом упражнений для похудения belly в домашних
conditions.

In this case, do not need to be able to swim in the depths and something
fear. It is not important how you swim, but with what intensity.
Gradually changing high and moderate intensity burned
fat.

First you need to do a warm-up, the main thing is to stretch your shoulders and arms. With
swimming is imperative to follow the breath, as with all
cardio loads. Accelerating the pace, accelerates the pulse of a person. For
anti-fat need to swim with a pulse rate of 60% – 90% of
maximum. This is calculated by subtracting your age from 220 and
multiplying the result by 60% -90%. It is better сохранять темп около 10 мин
and increase it each time. Such training should
repeat 3-5 times a week.

Be sure to consult your doctor before starting.
such classes and if classes are held in nature, but not in the pool,
then it is better there where there are people, in which case they can help.

Fat burning tips

The level of carbohydrate breakdown does not depend on the type of physical activity.
or a weight loss program, and the heart rate at which
exercises are performed.

The pulse should not be too weak, nor too
high.

Obese people do not have the habit of exercise. In the initial stages
you need to track the pulse, because the acceleration of the heart to 170 per minute can
entail negative consequences.

Whatever intense exercise you do before you begin
a course of training is necessary to settle the diet. Diet gives
half of the final result losing weight The choice of activity in
the first place should be easily accessible. No need every day
calculate calories, it is better to walk at a fast pace.

As mentioned above, some strength exercises for
похудения belly в домашних условиях проблему не решить.

We need an integrated approach and the involvement of almost all muscle groups.
No weekly diets promising a flat stomach for 7 days
act, they only help to gain extra pounds later. The
более не стоит принимать разнообразные препараты для losing weight

Все необходимое для выполнения упражнений для похудения belly в
home conditions everyone has. It’s a little time for yourself.
beloved and seriousness of intent.

Упражнения для похудения belly в домашних условиях — круговые
workout

Наиболее результативные workout, которые может себе позволить
каждый у себя дома это круговые workout. They are not only
working on the muscles, but also reduce weight, and this is the goal we set
in front of him every Monday promising to take care of himself. Circular
workout это чередования силовых и кардио нагрузок.

Конечный результат такой workout – проработка всех мышц, мы
We do not dwell on one thing, but tonify the whole body, only in
In this case, you can achieve results and lose weight. For упражнений
simulators and free weights are suitable. However, it is worth recalling that
This training does not set a goal to build muscle
a lot, all the exercises you need to perform quickly and large
the weight is not suitable, as it makes it difficult to perform.

For выполнения круговой workout индивидуально выбирается
about 10 exercises that cover all parts of the body. One lap
repeat 3-4 times with a break for rest in 30 seconds. If exercise
performed at a fast pace, rest increase to 1 minute.

Even if you study at home, it is better to consult with
professional, since coaches mostly prefer simulators and
recommend them for newbies. Simulators are designed for
safe and comfortable activities.

For занятий с гантелями нужен опыт, чтобы не навредить себе.
Exercises with free weights are recommended for people who
physically prepared.

Such training in a circle is even more popular than training with
cardio exercises. This is because it fits
almost all people. Withнцип workout по кругу подходит всем
regardless of gender. The program differs only in that female
pays more attention to the problem area of ​​the lower body, and
men focus on the top.

Circular training perfectly accomplishes the task of
fat burning, stimulates an increase in physical strength, in the process
exercises every muscle is worked out, but not
increases, as when training with heavy weights, also in plus
workout можно отнести укрепление сердца и сосудов и самое
the main thing you can do at home. Of course, it is not suitable for those
wants Schwarzenegger muscle, so before proceeding to
doing one or another physical exercise, you need to learn for
what purposes it serves.

Правила круговой workout

Сперва разрабатываем план workout, в нее должно входить
several exercises. It is important to choose 3-4 exercises for each
muscle groups. Как и при любой другой workout необходимо выполнить
a little warm-up to warm up, about 5-10 minutes. In this case
no need to hurry, the level of success depends on the quality of the warm-up
exercise performance. Only after a good warm up can
приступать к началу workout.

Warm up: start from the neck, light circular head rotation of 6-7
once in 2 sides, then swing to the sides, back and forth, go to
shoulders and arms, it can be circular rotation of the arms from the shoulder
or swings to the sides, to the side, tilts the upper part of the body to the left,
right, forward and back, as well as rotation around its axis. Not
forget about your legs, swing your legs to the sides and jogging in place with
highly raised knees. Notмного потянитесь, можно сделать
fold book.

Start doing the exercises you need with the most simple.
You can perform ten to fifty repetitions in one lap,
when the full circle is completed, about one minute is given to rest.
One workout should not take more than thirty minutes, in another
case there is a risk of loss of muscle mass. Frequency of occupations not
exceeds 2-3 per week, it is very important to give the muscles a rest between
workouts, the interval must be at least two days.

For workout дома достаточно своего веса. You can start with
squats, legs apart a bit and keeping your back straight squat
perpendicular to the floor, it is important to ensure that the level of the knees is not
went out for a sock.

Pushups stimulate the whole body tone, you can start at the bar with
knees, if your hands are not used to the loads, the main thing is to keep your back
smooth. The next item is jumping, it can be like
jumping asterisk, so and jumping with a squat, if the apartment allows
and there is a lot of space, it is better to use a jump rope. No rest lie
on the floor, legs at the knees, hands behind the head and swing the press.

Never forget breathing, we do everything on exhale
Straighten the legs and lift them up, shaking the lower press. Not
getting up we continue the exercise “bicycle”, in childhood it seemed
funny, and now we’ll see efficiency. Swing feet can
perform staying lying on the floor, turning on its side, either in
upright by holding, for example, the back of a chair. Lunges
very powerful exercise, take one step forward,
linger and squat, the knee bend angle should be ninety
degrees We continue to do approach on two legs. And the last
exercise is running, intense running in place in several
minutes По окончанию workout будет полезно вдвойне пробежка на
the street. Такое продолжение workout поспособствует еще более
fast fat burning.

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