Weight reduction – process labor-consuming and laborious, demanding the considerable waste of time and forces. Trainings will help with the gym hall not only disposals of extra kilos, but also will be able to strengthen muscles, to improve the general state of health. As well as in any training complex, success of the occupations directed to weight loss depends on many factors: set of exercises, intensity and time of holding trainings.
Any training should be begun with warm-up which will prepare muscles for loading. It is necessary to warm up all muscles, from the neck to calves. As the first exercise, it is necessary to do the exercise directed to combustion of fat from problem sites. Usually it is the press or sides. They need to finish the training. In total about 3 approaches till 20-50 of repetitions in each exercise, depending on the physical condition of the athlete become.
Then it is necessary to perform any aerobic exercise, for example run or the exercise bike. It is necessary to do them with moderate intensity within 15-20 minutes. Aerobic exercises actively put cardiovascular and respiratory systems into operation and also help burning of fat molecules.
The listed above exercises need to be performed every week. The others need to be combined at discretion. One training day can be devoted to legs, another – the back, the third – to the breast and hands. It will allow to pay as much as possible attention and to work these groups of muscles. Making the program of trainings for weight reduction, preference should be given to complex exercises, such as squats, various drafts and presses. The training on legs can include: squats, the leg press, lunges with dumbbells, rises on calves, etc. The occupation aimed at the development of the back: stanovy draft (for girls – with dumbbells), thirst for the belt, draft of the top and lower blocks, giperekstenziya. The training on the breast and hands: costing the bench press, the press, push-ups on bars, rises on the biceps, distributing of dumbbells. It is necessary to choose from the listed exercises 2-3 and to do them in the corresponding day. To prevent adaptation of the organism to loadings, every month it is possible to replace exercises with analogs. For example, the bench press can be replaced with distributing of dumbbells, the Squat – the leg press, stanovy draft – thirst for the belt, etc. Loadings also should be varied. In conclusion of the training it is necessary to do aerobic exercise and 2-3 approaches on sides or the press again. At the end of the training there has to be the feeling of full fatigue, muscles have to ache and ache a bit. It is necessary to train with full commitment, only then occupations I will bear desirable fruits. Any exercises directed to weight reduction should be done with high intensity that the pulse rate was at rather high level. The pulse is higher and breath is more often, the fat-burning effect of the training will be more effective. Breaks between approaches and exercises shouldn't exceed 2-3 minutes. Duration of the training has to be not less than one and no more than two hours. In the week it is necessary to be engaged 3-4 times. It is necessary to remember that the trainings directed to weight reduction can't bring result without observance of the low-calorie diet and refusal of addictions.