The few people manage to keep effectively the rigid diet for weight loss and to limit themselves in food. Therefore it is necessary to be engaged actively in physical exercises which will help you to lose extra kilos and to achieve desirable results.
It is required to you
- - rug;
- - dumbbells.
Instruction
1. First of all, you have to possess great desire to get rid of extra kilos, only then you will be able to achieve result. If trainings are irregular and short-term if you are engaged with a great effort without special desire – to you not to see positive dynamics, you will remain in the same physical shape with which began exercises. Therefore collect all will in the fist and firmly set the goal, start occupations.
2. Three times a week with the interval in one day are recommended to be engaged. The most favorable time for holding trainings from 11 to 13 o'clock or from 17 to 19 o'clock. Each set of exercises is effective within three-four weeks, after that your organism completely adapts to loadings, it will be necessary to increase or replace them the complex.
3. Begin the training not earlier than in three hours after meal and not less than two hours to the dream. Any training has to begin with careful warm-up and preparation of the organism for exercises. For this purpose running on the spot with lifting of knees, approaches enough only three-five minutes. Then allow the same time for bendings of the torso to the left, to the right, forward and back and also for makhatelny and rotary motions by hands for the careful warming up of shoulder joints.
4. Put legs shoulder width apart, the foot press to the floor, put hands on the waist or you hold behind the head. Begin to squat as low as possible. You sit down on the breath and return to the home position on the exhalation. The back when performing exercise have to remain the straight line, don't bend forward. This exercise will force to grow thin inside of hips and the muscle of buttocks. Begin with one approach on twenty repetitions, gradually reach three approaches with the pause no more than one minute. In several weeks pick up dumbbells and gradually increase weight.
5. Put arms on hips and take the long step one leg forward. Make the deep breath and lower the knee of the opposite leg to the floor, on the breath return to the initial position. Alternate legs. This exercise reduces the volume of hips and does them by more harmonious. Begin exercises with one approach on fifteen times for each leg, gradually bring to three approaches on thirty repetitions.
6. For the following exercise you will need the long gymnastic stick one and a half meters. Put it for shoulders and be taken by hands by the edges. Bend down forward, keeping at the same time legs shoulder width apart. Turn the torso so that it could be twisted as it is possible stronger. Exercise will help to get rid of excess centimeters on the waist. Begin with one approach on twenty five repetitions, reach three approaches on thirty times.
7. Lay down on the floor, previously having laid the rug, and extend hands along the trunk. Bend legs in knees and on the exhalation slowly lift them over the head. On the breath lower in the home position. This exercise will help to eliminate fatty tissues and will tighten the belt. Make the maximum number of repetitions in one approach, over time reach three repetitions.
8. For efficiency of exercises for weight loss make long walks in the fresh air, move more and run in the mornings. Nevertheless it is recommended to exclude from the diet of sweet and greasy food, flour products. Begin to practice fasting days. At least once in the week eat crude vegetables and fruit.