Exercises for weight loss. Effective exercises for losing weight at home.

Lose weight is quite possible. It is necessary only very much to want it and start working on yourself. At once it is necessary to understand, that fast and sharp growing thin without effort is a myth. Even the most fantastic diets can not create a miracle in a short time. Moreover, many of them are contraindicated. Therefore, it is not worth risking, but it is necessary to understand that without effective physical exercises, it is not possible to achieve effective results. Exercises for weight loss are different. They should include alternately: aerobics, strength fitness, stretching exercises (stretch marks).

Aerobic exercise

Aerobic exercises for weight loss are walking, running, swimming, dancing, cycling. They are designed for training the heart and lungs. Such exercises involve several muscle groups at the same time. At the same time, breathing becomes deeper, more frequent, more oxygen is absorbed. Oxygen saturates the blood, which carries it throughout the body, nourishing the organs and muscles. Aerobics contribute to burning a large number of calories.

Aerobic exercises for weight loss should be done evenly, without overloading the body. In order to achieve the desired effect, it is expedient to distribute the exercise in the following way: average activity is recommended for two and a half hours per week, high activity - one hour and a quarter. This time needs to be calculated for 4-5 days.

Fitness exercises for weight loss

In fitness, a special place is occupied by strength exercises. If you want to lose weight, strength fitness is necessary, at least twice a week. If there is no opportunity to attend the gym, it is possible to perform effective exercises for losing weight at home. Strengthening muscles, volatilizes a large number of calories. There is a burning of fat. To tone the muscles you can use, as dumbbells, plastic bottles with sand or water. Performing push-ups, sit-ups, improvised tools will serve as elements of burdening.

Stretching exercises for weight loss

Also an important part of fitness is stretching (stretching). They must be performed after several power or aerobic exercises. Stretching helps to keep the muscles elastic. In addition, the muscles, thanks to stretching, are more quickly restored after physical exertion and do not hurt.

Stretching is useful even without exercising power exercises and aerobics. They should be done three times a week. But it is recommended to perform several simple exercises for warming up the muscles. Even walking on the spot is suitable for this. These manipulations contribute to the normalization of weight, the body acquires flexibility.

Any physical training is best done two hours after a meal and two hours before bedtime. It is very important to mobilize for exercise, a clear mood to lose weight. For exercises to go "for the benefit of", they must be performed with pleasure, firmly believing that the goal to change the figure will certainly be achieved.

The most important condition for the effectiveness of exercise at home is staying on air, a balanced diet (including vegetables, fruits). The amount of consumption of fats, flour products will have to be significantly reduced. Breakfast is necessary. The daily set of products should be light, rich in plant foods. Supper should be no later than six in the evening. Dinner should also be easy, the body needs rest and recovery after a daily bustle. It is useful to arrange once a week unloading day.

By following these simple recommendations, efforts will not be wasted. The final positive result will not take long. A month later - one and a half figure will regain harmony, the skin will straighten, the muscles will become elastic. To top it off, you will look young and healthy internally for several years.