By the holiday or the holiday to you can want to improve the appearance. It can be done, even if you have in the stock not enough time. But for this purpose it is necessary to plan the program of trainings correctly.
Instruction
1. Define, what is the time in day you will be able to devote to exercise stresses. On the basis of it make the preliminary schedule of trainings. It is the best of all to be engaged daily gradually, but not several hours in a row in day off.
2. Allocate several minutes for the simplest physical exercises in the morning. It will give you cheerfulness and day will help to be adjusted correctly on coming. Include the minimum extension and also such simple exercises in physical exercises as bendings and trunk turning. There will be enough fifteen-twenty minutes of such exercises. They can be added with respiratory gymnastics.
3. If you have such opportunity, start going to work on foot or to ride the bicycle. Use public transport less. Refuse elevators, except those cases when it is necessary to rise by very high floor quickly.
4. Try to be engaged at least three times a week in strengthening of muscles. To get rid of fat in the stomach zone, swing the press. At the same time do it correctly - during exercise lay down on the back, bend legs in knees, and put hands along the trunk. Lift the case not completely but only until your shovels don't come off the floor. So you reduce load of the back at exercise.
5. Combine power exercises with occupations aerobics. For example, occupations with the post or dumbbells can give good effect. In this case loading when performing usual exercises increases, and you will be able quicker to lose excess weight and to strengthen muscles.
6. Whenever possible register in occupations to the coach. He will help you to develop the individual program of trainings calculated on problem zones of your body.
7. Eat properly. Reduce the use of fats and especially carbohydrates. At the same time eat more proteinaceous products, for example, light meat of the bird and low-fat pork. Thus you will receive from food reserves for increase in muscle bulk.