The gymnastics for weight loss helps to keep flexibility, to train endurance and to get rid gradually of extra kilos. Simple exercises are available to all, and the effect of regular trainings will be impressive – metabolism acceleration, disposal of fat layers.
Instruction
1. Combine gymnastics with the diet – the low intensity of occupations will increase effect of restriction in food and won't lead to organism exhaustion. You can also perform exercises, without changing the diet, but results won't be so fast and productive.
2. Be engaged in the morning – you not only load the organism with energy, but also you will adjust work of internals including intestines. Only 10-15 minutes since morning will help you to wake up, join in the life rhythm, to work the main groups of muscles. The main condition – regularity of trainings therefore if it is impossible to be engaged in the morning at you, then do it in the evening.
3. Pay special attention to study of muscles of the prelum abdominale - it is good stimulation of activity of intestines, strengthening of its vermicular movement, removal of toxins and slags. The flabbiness of intestines is the reason of increased fatigue, headaches, physical weakness – exercises on the press will help to tighten muscles, normalize work of digestive organs.
4. Begin the training with warm-up – walking on the spot best of all for this purpose approaches. Several seconds of the correct performance of walking (high lifting of knees, the slow breath and the exhalation) will allow to knead bodies and "to warn" heart about the forthcoming loading.
5. All movements of gymnastics for weight loss have to be simple – bendings, turns, arm lifting and legs. The main complex is carried out standing – raises of leg, direct and bent in knees, their assignment in the parties and back, squats, lunges – try to carry out movements correctly, concentrating in each fixing point till several seconds. Lying swing the press, buttocks, be wrung out. The standard complex can consist of 10-12 exercises, it is necessary to repeat each of which on 10 times.
6. Surely include jumps in the complex - it is very effective exercises which help to get rid of excess weight. You can just jump on both legs, alternate jumps, swing hands, etc.
7. The correct breath on which the effectiveness of each training depends has to be measured, slow and deep. At the end of the complex always perform several breathing exercises from practice of yoga – during the extension they work as the catalyst of exchange processes in the organism.