How to choose an effective complex of exercises for losing weight

Choosing the most effective set of exercises for weight loss, you must observe several important rules. Only a competent approach to planning classes and proper nutrition when training for weight loss will bring the desired result.

The main thing is regularity

Doing daily, you are much quicker to achieve what you want than doing a set of exercises for losing weight occasionally, under the mood. By the way, when your forms will acquire coveted harmony, it is also not worthwhile to get out of class, it's not enough to just lose weight - it's important to keep it at the right level.

Time and place

To exercise not only benefits, but also pleasure, it is desirable to prepare for their comfortable place, create a suitable environment. Of course, not everyone in the house or apartment under the gym has a separate room, so we will focus on the average statistical situation. Moreover, you do not need much space: space on the floor to be able to stretch out to the full height for exercises performed in a prone position. Also make sure that you do not have to touch walls and objects with wide hands and feet in standing position.

The complex of exercises for weight loss should be calculated no more than for 40 minutes, otherwise fatigue and pains in muscles and joints are possible, which negatively affects the desire to continue training.

Oxygen burns fats

Before starting your studies, be sure to ventilate the room. The same loads with oxygenated air have a much more visible effect on the body. The fact is that fats can "burn up" only with a high content of oxygen in the blood, so that the open window is your assistant in the struggle for harmony.

An approximate set of exercises for losing weight

Daily it is necessary to carry out exercises directed on each group of muscles. Below is an approximate plan for such a lesson.

Warm up

It will improve blood supply to the muscles and prepare them for further work.

1.1. Walking in place for 3-5 minutes.

1.2. 15-20 sit-ups.

1.3. Two approaches of slopes to the left, and then to the right side 15 times.

Exercises for weight loss

2.1. Take the supine position on the back. Vertically up, lift your legs, without bending your knees, pull out your socks. Cross your legs one by one, 20 times per approach. This exercise is called "Scissors".

2.2. The starting position is a sitting position: stand up, spread your legs along the width of your shoulders. Now raise your hands to the level of your own chest and bend at the elbows. Now, as far as possible, take your elbows, taking your shoulder blades and holding them in tension for a while, until you feel tired. Repeat 30 times.

2.3. Lying on your back, on the rug, lift upright straight legs upward, trying to tear off the buttocks and lower back from the floor. This exercise is preferable to perform in a pair of approaches 20 times.

2.4. Exercise to get rid of the abdomen: stand on all fours, dropping on your elbows and knees. On inhaling, tense the abdominal muscles as much as possible, on exhalation - relax them. Perform 30-40 repetitions.

2.5. Take a position similar to exercise 2.2, hands spread apart. Make the turns of the trunk first to the left, then to the right, maximally straining the abdominal press. Repeat 30-40 times.

If you feel that some exercise is given to you very hard, then in the initial stages you should not force the body and perform it the right number of times. Over time, strengthened muscles will be able to take effortless effort without experiencing unpleasant sensations.

Culture of a healthy lifestyle

It is impossible to lose weight, and then start eating again as a horrible and stop doing fitness. Dropped pounds, most likely, very quickly come back, and all the hard work done in the end will be in vain. Follow your diet and give your muscles a reasonable load you need all the time throughout your life, and this is possible only with a complete change in lifestyle, rejection of harmful ones and the acquisition of useful habits.