One of the main reasons for the campaign in Fitness Club is the desire to lose weight. This is understandable. The extra kilos will not bring health and attractive. Our coaches are constantly working with a request for weight loss and help customers change: get a beautiful printing and elastic muscles.
In the article, we selected effective fat combustion exercises on the stomach, legs and the whole body. Many of them are simple, you can try to make them a domestic environment, find a training video. But first, we will understand the question of how female training differs from the male.
Differences in male's combustion combustion exercises
The muscle structure in men and women is the same, therefore from the point of view of physiology there is not much difference in those who perform the exercises. However, nature is so determined and aesthetically accepted in society that in men the upper body is more developed and in women - lower.
In the fitness room, men train their hands, forearms, back and chest and women - life, hips and buttocks. And there are no purely male or purely feminine exercises. The difference is in the general approach to execution and technique. The number of exercises in women training is more than in the male. Women are more resilient by nature and are able to resist a more intense training. While men are stronger, but to exhaust the long circular training, even pursuing the goal of losing weight - they cannot.
Top-5 Exercises for weight loss of the abdomen
The fat deposits on the abdomen are very upset by women and men. Women are still ready to endure excess volumes on the hips, but they are not ready for the absence of life. We have selected 5 basic fatigue exercises. If you perform day after day, week after week, fat will go away and life will take the right profile.
- It undresses. The starting position should resemble the support of a boxer: put your legs on the width of the shoulders, put your knees, collect your shoulders. Put the palms of the lock or take a weight. Correct in this position. Make fast turns in different directions. Perform 3 approaches 20 times.
- Tilt in the static lock. Put the shoulder of the feet, apart. Enter the closet, clearly a pelvis. Take the pelvis, close your hands up with a weight. Make fast short inclinations on the right and right. 10 repetitions, 3 approaches.
- Hundred. Lying on the carpet. Raise your legs at an angle of 45 degrees. Lift the upper body to the feeling of tension in the stomach. Machines with straight hands up and down. Perform 3 sets 30 times.
- Basic Twising. Lie on the floor, fold the legs on the knees. The feet are clearly fixed. The hands are in place behind the head. Raise the head and shoulders from the floor, bending the position of the body. The feet remain in place without movements. Perform 10 times.
- Bike sitting. Sit on the carpet. Raise your hands on and behind the head click on the palms of the hands in the lock. Deviar back and lengthen diagonally: with the left hand - in the right leg and vice versa. 10 repetitions on the left and right.
Top-5 Exercises for loss of legs legs
It is not enough to want to lose weight in the hips, it will not be possible to do it locally. Only regular training and adequate nutritional mode will allow you to do it. We will share exercises with you, performing which you will lose weight in the legs, with a regular fitness lesson.
- Squat + kick. Standing position. Smell the hands in the lock. Perform a classic squat and during lifting, make a sharp kick with your foot on the side. Perform an exercise with the alternation of the legs to 10 repetitions for each.
- Forward lunches. Put your legs a little already width of the shoulders. Fold the hands, the palms near the chest level. With the right foot, make a forward lunge, the corner should be 90 degrees. The thigh is parallel to the floor. The support leg should touch the floor slightly. Back to the starting position and do attacks on the left leg. 15 repetitions for each leg in 3 approaches.
- Mahi's foot. Take the "four -legged" position. Lift the right leg upwards, the rise is performed with a straight foot in the parallel of the thigh with the floor. Make a swing with your left foot. Make sure the rear is straight. Perform 3 approaches 15 times on each leg. This simple exercise is one of the best for the hips and buttocks, performing with the right technique reduces the amount of subcutaneous fat.
- Dry with the deep squat. This is a high intensity exercise and the correct execution technique is important to avoid injuries. Put the legs, make sure the knees are above the foot. Hands, for balance, you can stretch forward. Sinking slowly in a deep squat, following the knees does not protrude beyond the socks. Jump quickly on, straightening your hands along the body. Back to a deep squat and repeat the leap. Create 10 repetitions.
- Bury Bridge. Lie on the floor. Cross your hands on your chest or put on your body. Fold the legs on the knees. The feet rest on the floor. There should be no space between the back and the carpet, the lower back should be buried on the floor. By hooking the buttocks, lift the pelvis: first the pelvis breaks, followed by a rear part. Check the position of the back, there should be no deflection. Slowly slow down. Repeat 15 times.
10 effective exercises for weight loss of the whole body
- Jumping on a rope. Exercise available for on fire calories. You have to jump intensely. Faster jumps, more calories burned. The speed should go about two jumps in a second.
- Squat. This simple exercise will help to remove fat from hips and legs. You're straight, stretch your arms forward. Squts as yourself trying to sit on a chair. Perform 3 approaches 10 times.
- Twording "Twist". Sit on the carpet, bend your legs, tilt the body forward so that the letter "V" is formed between him and his legs. Extend your hands, put together the palms of the palms and, at the epraction, start putting the chest on the right and left on the move, keeping the position of the immobile basin.
- Jamping Jet in the bar. Put in the location of the bar and start jumping: legs aside, then together. If you can't jump, do the exercise with steps. Gradually, it is necessary to increase the rhythm. 20 seconds of work - 20 seconds of rest.
- Planck. Take the lying emphasis, put your hands, like during the push or bend your elbows. The legs of the legs rest on the carpet. Check the position of the back, which should not bend and fall. It is not necessary to resist for a long time, the quality of the execution is important. It is necessary to make several approaches of 40 seconds.
- Burpi. It is quite difficult to perform, you may need the help and the coach's advice. From the starting position of standing, make a snack and get your hands on the floor, then skip your feet to be in the classic bar. Perform a push and skip your feet in the gelatin position. Make a jump and beat the palms of the hands over the head. Perform 3 approaches 10 times.
- Stairs. Starting starting position. Alternatively, at a quick pace, pull your legs towards yourself, imitating the movement along the mountain. You have to perform the exercise intensely, to the rhythm of the race. In addition, like Burpi, 3 approaches are performed 10 times.
- Run on the spot. Running with high knees. Radrice your back and start running alternately by raising your knees. The rhythm should be maintained moderate and do not forget breathing. You have to breathe your nose. With too quick a rhythm, you run the risk of blocking your breath, slowly running effectively. Run for 20 seconds. 4 times.
- Bikes. Starting position: lying on the floor. Take your hands around your head. It is not necessary to put pressure on the head or cross your hands. The lower back of the back is strictly pressed on the floor. With our feet we begin to make movements that resemble a bicycle ride. The knees move towards the chest and the elbows are pulled by the diagonals of the knees: the right left and the left on the right. We perform 3 sets of 10-12 repetitions.
- Make a cube. A relatively new fitness exercise, which allows you to spend many calories. In the room it is performed on special cubes, at home you can use a stable stool, a bedside table. Escure alternately and reach the cube, then go back. The intensity and duration depend on the height of the cube and physical preparation.
It is not the news that for the loss of extra kilos you must lead a healthy lifestyle. An error in losing weight will go to the room, but not adhere to the rules of food. The body should receive less than what you spend. And if this side of the problem depends only on you, then we will help you with fat burning training.