The method offered below, of course, not the panacea also doesn't promise to turn for several weeks the fatty with the experience into the lean supermodel. But will help to correct the lifestyle, to adjust the diet and the body will accustom to loadings. Well, and if it is a little excess weight, then this system really will help to receive the tightened body for four - six weeks.
About the problem of excess weight. First of all, if there is the problem of excess weight, it is just necessary to address for consultation the doctor-endocrinologist, to undergo medical examination as the completeness can be sign of serious violations in work of the endocrine system, and it sometimes and the diseases menacing any more not to appearance, but human life. It concerns people whom it is possible to call corpulent, for whom weight - really the problem. The thin persons panicking concerning the excess fold on the stomach can not worry.
The following action - to normalize the diet. That is, if the life rhythm such is that the breakfast consists of the cup of coffee drunk on the run, the second breakfast doesn't exist, for lunch instant chemical noodles, there is no afternoon snack, and for dinner pasta and sausage, then the fat on barrels has the right to be. Let's reconsider the diet. For this purpose we will get the notebook where we will write down time of having a snack and each eaten piece. In 2-3 days it will be already possible to see the picture completely. And, most likely, it won't be pleasant to you. Make the plan of food for the next several weeks. Exclude harmful and useless products, include more crude vegetables and fruit.
Physical activity. It is necessary for metabolism stimulation. Seize any chance to move: refuse the elevator, for example. Find 20 - 30 minutes a day three times a week to take this time with sports trainings. The woman doesn't need heavy dumbbells or the post and also the exhausting multiple repetitions. There is enough on 12 repetitions on each exercise and to do 2 - 3 approaches a day. To achieve maximum efficiency, we perform exercises in the mode of non-feet and with the highest speed.
Set of exercises
Squats: legs on width of haunch bones, the back direct, legs are bent at an angle 90 degrees, we pull buttocks back, we come back to the home position. 12 times.
Jumps: legs together - the jump - fell by the legs placed on width of shoulders - the jump - fell by the legs cramped together. It is once. Such repetitions it is necessary to execute 12.
Lunges: forward and in the parties. On each leg on 12 times.
Jumps: legs together - the jump - fell by the legs placed on width of shoulders - the jump - fell by the legs cramped together. It is once. Such repetitions it is necessary to execute 12.
Exercises on the press: 1. To lay down on the back, legs are bent in knees, feet on the floor. We carry out direct twisting. At the same time the waist is pressed to the floor, we tear off shovels from the floor. 12 repetitions. 2. Same home position. Hands for the head. To put the left foot on the right knee. To reach for the left knee the elbow of the right hand. The waist is pressed to the floor. On 12 repetitions on each party. 3. Same home position. To raise the straightened legs at an angle of 90 degrees in relation to the body. To cross ankles. To execute the shaking movements towards the head, without bending the leg. 12 times.
Jumps: legs together - the jump - fell by the legs placed on width of shoulders - the jump - fell by the legs cramped together. It is once. Such repetitions it is necessary to execute 12.
Bridge: One more effective exercise which trains muscles of legs, buttocks and the press. To lay down on the back, legs are bent in knees, feet on the floor. We lift the basin, at the same time the waist comes off the floor. Feet and shovels are pressed to the floor. 12 times.
Jumps: legs together - the jump - fell by the legs placed on width of shoulders - the jump - fell by the legs cramped together. It is once. Such repetitions it is necessary to execute 12.
Push-ups: to lay down on the stomach, to bend legs in knees, to deliver to the palm before itself on width of shoulders. To execute 12 push-ups, resting knees and palms against the floor. Direct back.
Jumps: legs together - the jump - fell by the legs placed on width of shoulders - the jump - fell by the legs cramped together. It is once. Such repetitions it is necessary to execute 12.
All exercises need to be performed with the maximum speed. In conclusion of the complex make the simple level on elbows: to lay down on the stomach, straight legs, elbows under shoulder joints, brushes are compressed in the fist and reduced together. To raise the body so that, leaning on elbows and toes, it formed the straight line. To count up to 12. Properly stretch the muscles after the training, smoothly and with pleasure.
Anything difficult. Trainings can be held in house conditions or on the fresh vozhdukh. The special equipment and the personal coach isn't required too it isn't necessary. Open the window, carrying out the set of exercises to oxygenate the muscle. Also stop occupations if felt unwell. In the period of periods it isn't necessary to perform exercises.