Пн, 14 мар 2016 Автор: диетолог ДарьяProstova
Intensive weight loss is based on two principles:
balanced nutrition and sports.
The daily calorie intake should be less than
energy required to function during the day.
Then the body will begin to expend fat reserves.
Implementation of this rule can be achieved by reducing the number of
calories consumed with food and increasing energy costs.
In the first case, you need to revise your diet, exclude
from it fat, sweet and flour. Eat evenly throughout the day, not
eating up at night Dinner should always be light. But spend
more energy helps outdoor activities and sports. If a
observe these two principles, the problem is how to beat the extra
kilograms will be resolved within a few months.
Contents
Эффективна ли зарядка для похудения в домашних conditions?
Any physical activity useful for weight loss: walking
walking in the park, walking upstairs, skating,
cycling, skiing, swimming. However, not everyone likes to relax like this.
Some types of loads are contraindicated because
health problems. Therefore, it makes sense to perform daily
charging
At first glance it may seem that simple exercises at home
on the rug ineffective. It’s not like that at all. First, any
physical activity speeds up the metabolism. Due to such them
effects on the body the process of burning fat will occur
faster. Secondly, simple charging is the first step towards
serious pursuits. It will help to accustom the body to the minimum
physical activity. Gradually, the muscles adapt to the load,
it will not be enough for them, and then you can go to
more difficult workouts in the gym or group
classes, jogging.
Third, daily exercise also disciplines and educates
habit to keep track of your body. After all, physical form is an important part
image, as well as the condition of the skin, hair, nails and clothes. Slender
taut figure indicates neatness and tidiness.
In addition, exercise is good for health. Its execution in the morning
will be an additional source of energy and vitality for the whole day.
Active movements improve circulation and have a positive effect on
general well-being.
Finally, provided the correct selection of exercises
home exercise really helps to lose weight. If a не
neglect her and stick to her diet
will change: the muscles will strengthen, the waist will become slimmer, and the extra will disappear
centimeters But for this you should have patience. Do not look
methods of emergency weight loss, how to quickly remove the stomach during
a few days. Sharp weight loss is dangerous for the body, therefore
the goal should be getting rid of extra pounds without harm to
health, and charging is an effective assistant on the way to her
achievement.
How to start charging at home
At the first stages it will be enough to have a charge
handy mat and comfortable clothes. Gradually the body will get used to
loads, and it will be necessary to complicate the exercises. Here to help
come simple equipment that can be purchased at the store
sporting goods:
1) утяжелители;
They are made in the form of a ribbon of dense material, inside
which is sewn up cargo. The weights are fixed on the legs or on the arms,
to increase the load that the muscles get in
exercise performance.
2) ролик;
It is a small wheel with handles on the sides.
Traditionally it is believed that the movie is most effective for the press, but
in fact this simple and compact device allows
uniformly load all muscle groups. Do exercises with him
not easy, so go to them after the preliminary
preparation. But when the question is how to quickly remove the belly, the movie –
one of the most effective types of sports equipment.
3) гантели;
It is not necessary to buy a large set to be able to
change weight. In the sports shop you can find collapsible dumbbells,
which will not take much space at home, but will allow varying with their
using the load. After all, in order for the muscles to get enough
load weight weights should increase.
4) фитбол;
With this balloon you can carry a large amount
exercise. A big plus fitball is that in addition to the main
the muscles involved when working with it trains the vestibular
apparatus. Balls are smooth and with a relief surface. Much
more important to correctly determine their diameter. On sale
fitballs are presented in four sizes, pick out among which
you can only by experience.
5) мини-степпер.
This is a smaller model of this simulator. Via
mini steppers are performed cardio loads during which
It trains the heart and burns fat at the same time. Such equipment
will cost more than weighting or fitball, but classes on it
помогают похудеть гораздо faster. Mini stepper represents
simulator with two small pedals that need
alternately make money, so training is very similar to walking
On the stairs. The device can also be used to warm up when
performing the main charge at home and as a final charge
exercises.
Experts, answering the question how to remove the stomach at home
conditions, advised to engage in daily in the morning on a mini-stepper
before breakfast. During the night in the body depleted glycogen stores. AT
In this regard, in the course of a karyo workout on a mini-stepper performed by
on an empty stomach, fat will be used as an energy source.
However, this method is only suitable for healthy people and cannot
only be used as a temporary measure to reduce
weight.
ATарианты зарядки для похудения в домашних условиях
Daily exercise, which will help to quickly remove the stomach, should
start with articular warm-ups. She will prepare the joints and ligaments for
work. She should not be neglected, because it is so easy.
pull muscles or get more serious injury.
Warming up includes the following exercises:
1) наклоны головы;
ATыполнять их следует из стороны в сторону и вперед-назад
neatly, but vigorously, putting his legs shoulder-width apart, keeping his back
at the same time straight.
Exercise “Head Tilts”
2) вращения плечами;
Without changing the position of the body after the first exercise, you should
perform several circular movements with shoulders back and forth.
At the same time, the chin should not be tilted or tilted back.
Упражнение «ATращение плечами»
3) вращение кистями;
Exercise is similar to the previous one. Body position does not change
necessary, but hands should be pulled out in front of you and rotated
brushes towards themselves and away from themselves the same number of times.
Упражнение «ATращение кистями»
4) вращение локтями;
Hands should be bent in elbows, and then, holding the brush at the shoulder,
perform circular motions clockwise.
Упражнение «ATращение локтями»
5) вращения коленями;
Putting your feet together, slightly bend your knees, and then
describe imaginary circles alternately into one and into another
the side.
Упражнение «ATращение коленями»
6) растяжка передней поверхности бедра;
One leg bent at the knee, holding her hand, try
pull up to the buttock as close as possible. By doing this
exercise should feel a slight stretching the front
thigh surface. To ease your task, you can use your other hand.
Hold onto a support, such as a chair or bed. ATыполнить
exercise several times on each leg.
Exercise “Stretching the front of the thigh”
7) растяжка задней поверхности бедра;
Put one foot in front of you on the heel, and the other slightly
bend at the knee, hands hold behind your back. From this position
perform forward bends several times for each leg.
Exercise “Stretching the back of the thigh”
растяжка спины.
Feet should be put together, lean forward, hands
touch the floor, stretching the back muscles as much as possible.
Exercise “Stretching back”
After the pre-articular warm-up can
go to the main part of charging:
1) велосипед;
This many familiar exercise is very effective when needed.
quickly remove the belly. ATыполнять его следует из положения лежа на
back: raise your legs and make movements that simulate riding
bike ride. If you follow the correct technique exercises should
feel the tension of the abdominal muscles.
Упражнение «ATелосипед»
2) скручивания;
The action of this exercise is also aimed at strengthening the muscles
press. To perform it, you will need a fitball, which
you need to lie on your back, bending your knees, and then lift
body until a slight burning sensation in the abdomen. Need to do
several approaches with short breaks in between. Twisting
как и велосипед, помогают quickly remove the belly.
Exercise “Twisting”
3) махи ногами;
They can be carried to the side as well as towards
back and forth. For convenience, hold the back of the chair with your hands. One
approach is 20 sweeps each leg. Such approaches make a minimum
3
Exercise “wave feet”
4) приседания;
AT этом упражнение важно соблюдать правильную технику. Legs
put shoulder width, body to keep straight, hands – in front of him.
Gently bending the knees, but not leading them far forward, sit down until
thighs will not be parallel to the floor.
Squat Exercise
5) отжимания.
AT этом упражнении работают руки, спина и пресс, поэтому его
performance allows you to use the maximum number of muscles.
At first, you can get rid of your knees, gradually moving to
the classic version. ATажно не округлять спину, не опускать
body down, resting on the floor or knees or toes. ATыполнять
exercise 10-12 times. Make several approaches, resting between
them.
Exercise “Pushups”
Charging for weight loss at home: the secret to success
The main secret in achieving the goal while reducing weight is
терпение. You must be able to wait, because the result
does not come immediately. Trying to quickly remove the stomach, many without seeing
a long time of change, decide that nothing helps, and
returning to the habitual way of life in which has no place
charging, but there are delicious sweets and cakes. Not worth daily
get up on the scales, make measurements. Sum up the weight loss
You can start a few weeks later.
ATсе это время следует придерживаться принципов правильного
питания и выполнять charging In addition to its exercises in
There must be other types of physical activity, for example
walking ATозможно, зарядка станет первым шагом, сделав
who wants to do something else: go to the gym
or swimming, dancing or aerobics. The main thing is to do it.
constantly, so that the body is accustomed to stress. Then succeed and quickly
remove the belly, and make the figure taut and graceful.
