Consult a professional fitness instructor who will help you choose an individual program of weight loss according to your wishes.Remember that exercise selection depends on the type of distribution of fat on your body.In addition, the basic principle of training is their regularity.Upon reaching the result, it is not necessary to stop classes to keep yourself in good shape, continue to perform a set of exercises for weight loss at least 3 times a week.
greatest effect to burn fat give the aerobic exercise, not even very intense.Therefore, along with exercise, it would be good in the morning to do a
fast walk.Given the fact that the burning of fat tissue starts only after an hour of training, such walking, ideally, should last 45 minutes - 60.
sure to include a warm-up set of exercises that will help prepare the body for the upcomingphysical stress.As a warm-up suit running in place or walking with knees raised high for 5 minutes.Do the various tilts and swings his arms and legs.
As part of the basic exercises should be exercises at the press, for the muscles of the legs and buttocks, chest, abdomen, shoulders, back, and for the development of the flexibility of the spine, which depends on the presence of the waist.The main thing - to receive all the muscles evenly loaded, so that even those areas to which you have no claim, should also participate in the exercise 's, but problem areas, of course, should be given more attention.
Start with the main part of training exercises for the buttocks and inner thighs.Squats perform no less than 20 times.Control your breathing, and follow the instructions to clear the breathing exercises for each .Inhales at the moment of maximum tension, exhale - relaxing.For slimming use exercise , which include lunges, their number gradually to 15 bring to 30.
month later lessons you will want to increase the load.Include in the composition of its mandatory set of exercises are those that need to be done with dumbbells, weights.Use the hoop to burn fat in the waist and abdomen.Is designed so that if the first time you are going to do for 1-1.5 hours a week, a couple of months the total number of hours per week should be increased to 3-4.
Tip 2: How to choose the exercise for weight loss belly
If your stomach is no longer flat, there are three reasons for this.Firstly, a layer of fat which is formed between the abdomen muscles and skin.Secondly, it is the fat which coats the internal organs.Third, muscle your stomach simply lost elasticity and no longer support bodies that are in the abdominal cavity.Choose exercises for the muscles of the abdomen is necessary so that the impact is on all these factors.
wrong to think that if you want to remove fat deposits, located inside the abdomen and over the muscles of the abdominal cavity, it is necessary to strengthen the load in this area.As the medical research, shaking his press half an hour, you strengthen the muscles of the abdomen , but at the same time losing only 0.1 grams of fat.Aerobic exercise , carried out during the same time will allow you to lose 15 grams of fat.
choosing a set of exercises for weight loss belly , be sure to include it is aerobic exercise .They allow you to distribute the load on all the muscles in the body and increase the oxygen content in the blood, which helps to efficiently burn both internal and external fat.Note that visceral (internal) fat will be burned faster, so the first time after the start of regular exercise, you may not notice any external effect.After a while, begin to reduce the volume and subcutaneous fat.
And, of course, your exercise program should always enter those that will help strengthen the muscles of the abdomen .This will allow them to become more resilient, better support internal organs, so the stomach will no longer "hang loose."The anterior abdominal wall muscles comprise a series: straight, transverse and oblique.In order to strengthen the rectus turn into a complex exercise , which is necessary to raise the legs and pelvis in the supine position or sitting on the floor.
transverse elasticity of the muscles encircling the stomach, largely determines its shape.To strengthen it need to perform exercises , from which the abdominal wall is drawn.Starting position in such exercises 's - lying on your back or on all fours.
Beautiful flat stomach emphasize a small waist.Therefore, be sure to exercise , allowing to develop and increase the flexibility of the spine.
Do not chase after someone else's results.Weight loss and a decrease in the volume of the stomach depends on the individual parameters.
Remember that the key to success will be the regularity of selected complex of exercises.You will not achieve the effect, if you conduct training intensively, but from time to time.Patience, perseverance and regularity - that's what should be your motto.
optimal time training in the morning from 11 to 13 hours or in the evening - from 17 to 19 hours.
that the body gets used to one type of load, change the set of exercises two or three weeks.
- how to choose a diet to lose weight