Charging for weight loss: the most simple and effective exercises

эффективная зарядка для похудения

The path to a slim and beautiful figure is not only proper diet and regular exercise. And if you don’t have the ability or desire to constantly go to the gym or purchase a subscription to a fitness club, you will help easy exercise to lose weight, which despite its simplicity allows you to experience a positive effect fairly quickly. Typically, these classes are short and last only 10-15 minutes. In addition, any charge is a great workout for respiratory and cardiovascular system, spine and joints.

What is the exercise to lose weight?

Classes do not have to be monotonous and boring. Among the diverse types of physical activity you will be able to find something that suits you. But at the same time it is desirable to make the workout so that alternately engage different muscle groups. In this approach, different parts of the body will have time to recover, but the effect of the charge will be much higher. Consider the main types of classes.

At home

  • Exercise with the Hoop. She’s really working the muscles of the waist and is suitable for slimming belly. The first result you get after 1-2 weeks of regular workouts. Your waistline will become much thinner. If you choose a special hula-Hoop and correctly plan charge, very soon rolls of fat in the waist area will be gone.
  • Jumping rope. Skipping is one of the simplest and most effective exercises for losing weight in laskah. Regularly jumping rope, you can tighten and strengthen these most problematic areas of the female body. After a few workouts you will feel like your problem areas are transformed into elegant and feminine forms. Despite the fact that this “trainer” came to us from children’s games, here important your approach to the organization of hops.
  • The TABATA Protocol. This is one of the Japanese gymnastics, designed specifically for people who have never played sports. It is also called “fast charge”, because it lasts only 4 minutes. Under the special scheme for this time is the maximum number of repetitions of one or more basic exercises. Simple exercises helps to achieve excellent results in a very short period.
  • Breathing exercises. Such practices are aimed at enriching the cells with oxygen, under the influence of which activates metabolic processes, in particular those aimed at the breakdown of adipose tissue. Such charging significantly reduces the feeling of hunger, strengthens the immune and nervous system. As a result the person gets an unprecedented surge of energy and strength. But such exercises are sometimes called “charging for the lazy”, because it is based on some static exercises that do not require excessive physical effort.

On the street

  • The running. This is one of the options for cardiothat strengthen the cardiovascular system, normalize breathing, train your leg muscles, increase stamina and health of the organism. While running, begin actively producing immune cells that promotes good health.
  • Race walking. This is one of the most gentle types of load, especially for joints, muscles and spine. Such regular exercise tone the body and strengthen the body. If you can properly walk, it gives excellent results as to reduce weight and strengthen the cardiovascular system.

In the water

Swimming in the pool and Aqua gym is considered one of the most effective exercises for weight loss and strengthen all major muscle groups of the body. The undeniable advantage is that due to water significantly decreases the load on the spine and joints. This means that those who do not consume an excessive load on the land, such training is allowed.

How to organize classes?

Remember one of the basic principles of the introduction of charging in your life: gradualism. Start with simple and easy exercises for 5-10 minutes a day. When your body adapts, and you will start to receive from exercise fun, move on to more intensive training. In order to exercise effective for weight loss, you should perform a number of simple rules:

  1. Food should be taken one hour before exercise or after two or three hours after.
  2. The more slow and less intense pace you choose, the longer it should last charge.
  3. Rest between exercises should be as short as possible – no longer than one minute.
  4. It is best to exercise in the morning – so you quickly Wake up, your body will be full of energy throughout the day. However, charge can be transferred to the evening – the effect does not decrease, but at the same time you will be able to get rid of bad habits of overeating. Strangely enough, but exercise make you forget about hunger.
  5. Ideally, training should be every day twice a day. And if the morning will be filled with energy, then in the evening exercises should add exercises that will help you relax and prepare for sleep.
  6. Schedule charging, pick exercises so that all of the main problem areas. Ideally, the complex time needed to change. As a result, the body is well developed and the benefits of training will be much higher.
  7. Don’t forget that for quick and effective weight loss need not only to exercise regularly, and eat right. Choose for yourself one of the balanced power systems, for example, a diet № 15.
  8. If you perform exercises under vigorous dance music, this will not only give strength and energy, but also raise the mood for the whole day.

If you have any chronic disease or you are in a special situation (pregnancy, breast-feeding, and so on), before you can do exercises for slimming, be sure to consult with your doctor. Adherence to this simple advice will help not to harm your body.

A sample set of exercises

  1. Steps at a moderate pace with high knees on the spot within minutes.
  2. Next, you should warm up the muscles of the body and perform a turn of the head, swinging arms, torso, and rotation of the pelvis.
  3. Dumbbells weighing 1-1 .5 kg slowly lift on the side lines of the body to the chest. Repeat 5-10 times. This exercise is perfect for slimming arm.
  4. Jumping on the spot within minutes. You can use rope or to create an imitation of its existence.
  5. Squats at a slow pace at least 10-15 times. They will strengthen the hips and is perfect for slimming curves.
  6. Curl: lying on the floor with bent legs and pushed to the floor by the back lift from the floor head, shoulders and rise up as high as possible. Stop, and then return to its original position. This is a good exercise that works out your abs.
  7. Lifting legs: lying on the floor, connect and raise your straight legs to a height of 30 cm will Stay in this position for a few seconds and return to starting position. Repeat in 10-15 seconds.

Such exercise to lose weight can be enjoyed not only at home but also at work. The latter is especially true for office workers, a sedentary lifestyle which has a negative impact not only on the shape, but also on the health of the back. Very convenient and easy to do online materials. Below is a video lesson in the morning from Anita Lutsenko. Sports coach and popular TV presenter offers to give your body just 5 minutes a day, and then after just a week you will notice a positive effect for the shape and, more importantly, the mood.


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