A certain amount of fat tissue people necessary, but the health of the fall, when the fat accumulates more allowed. The habit of women in this situation is – losing weight diet, but if the low-activity he does not reach the planned result. Sedentary work requires a strict diet, will power which is not enough for all women. Effective action rights situation – the physical exercises.
Features workouts compilation
Diet ways to remove extra pounds, also leave the body the necessary vitamins, trace elements and amino acids. Because after the diet of women started zhores. The body needs nutrients, if there is no physical effort of the girls again put on weight. To break out of the closed circle, it is necessary to do with the sport.
But the key to the attention of the daily ration does not must be so difficult to carry out the tablets at home, so it is also a proper diet. Correction of diet added to the lessons of the sport, allows for faster lose weight the body. Does not have to be seated, nutrition, follow the simple suggestions on nutrition:
- Avoid products that are based on the muffin: white bread, pastries, cakes, pasta;
- Remove the food from toasted garnish the meat instead of frying the best to cook;
- Eat your vegetables, fruits, dairy products;
- The last possible eating 2 hours before bedtime. Do not eat at night!
- Observe the water consumption rate – 2-2,5 litres;
- Sit is when hungry.
Losing weight comes from a lack of calories for energy, intensive use. With the compensated intensity of the increase in energy cost, weak intensity, the cost is 4-5 calories per minute when lifting a load of calorie consumption ranges from 10 to 12 calories per minute.
To generate a calorie deficiency do not eat fatty, sugary food and also the food is rich in carbohydrates: rich in bread, macaroni, biscuits, confectionery.
To lose 1 kg, you need to burn the sport to 8,000 kcal. Beginners are advised to choose a less intensive load, the desire in the past to lose weight, deal more will lead to injury and / muscles, tendons. The most effective exercises are held in the legs and buttocks, these muscles consume the most energy. Less efficient workouts for fat burning to occur the muscles in your back, chest, after the shoulders and hands. Load abdominal muscles last consumes the most less calories.
Make aerobic sports for more 30-40 minutes a day, 3-4 times a week. Originally, the organism consumes carbohydrates stocks around the cell fluid, blood, and liver. But half an hour later they are coming to an end, the organism will be taken the fat cells of the internal organs and subcutaneous tissue. Because if the length is less than the specified period of time physical exercise useless for losing weight.
Effective sessions are the maximum allowed intensity, the upper limit load is defined as "work", the frequency of the heart rate.
In order to calculate the "work" load multiplied by the maximum of 0,65 or 0,85. The minimum loads of the key coefficient is 0,65, the maximum-intensity – coefficient of 0,85.
For example, if age is 40 years, the maximum number of heart rate – 160 beats. Then, the optimal workout for fat loss accounted for the period is from 104 to 136 beats. If the number of strokes reaches this line segment, increase the size of the load, if the pulse exceeds the standard, reduce the intensity. Using census strokes, check the load.
Exercises complex tablets in the home are required to meet a number of rules:
- Spend sports not earlier than an hour after a meal and 3 hours prior to your meal;
- Holiday in series between, do not sit, go to the best deal with lightweight flexible;
- At the time of the class is not full of itself to drink, are allowed to take a sip, quench your thirst after sports;
- Take a deep breath to breathe, when to increase effort, breathe out, than fell to the load;
- Exercises bodyweight houses should be at least an hour, 3-4 times a week.
Warm up high-quality workouts
Before sports warm up, do ringliikumist kicking, sink, shoulders, feet, spine and hands are kept straight. Consists in turning the body right and left, tilts, mahi feet front, side and back. Mash the rotating movement of the neck -, arm-and foot toes.
Women who suffer from excess weight, suitable for the most simple physical activities – running and walking. Start with walks in easy step, gradually let the time 20 to 45 minutes. To improve performance switch to the simple steps fast sports. After go jogging. Distance jog gradually increase once a week, or two 10%, focusing on in accordance with the health and pulse.
Do workout in the comfort of your own home, purchase a sport simulators. Analyze several options: trail, bike, rowing machine and structure. The first two body is only feet, the latter evenly distributes the load evenly over the body. Also, the elliptical trainer requires a major effort. A rowing machine is pumping the muscles of the spine, hands, abdominals, the less the burden of the feet. Is the rowing simulator to be the deal of the harmonious development of the body.
Simplified kätekõverdusi of
Since males are different, because You're in the starting position rest the knees on the floor, but the back is kept directly, but the knees are not done by far. Do 10-15 push ups 2 approach.
- Only one end lying down to keep your back straight.
- Palm put the level of the shoulders, elbows maximum production of the body.
- Only 10 push ups 1-2 approach.
Classic bridge different is that You the rest of the gender-shouldered, not with hands, with hands spread to sides. Do 15 to 20 movements.
Go back, pushing the feet and hands on the floor, raise the bowl as high as possible up. Do 15 to 20 movements.
- Take the emphasis lying down, but paul the rest are the palms and the elbows, forearms laid parallel to each other, body to keep straight.
- Task – to stand as 90 seconds, when it is hard, let time gradually.
The "squat" of the triceps
- Sit on the edge, chairs, benches, couch, feet called on.
- Relying on the hands, the lower body with the chair forward, body weight is completely formed hands.
- The task – to lower and raise your body, coaching triceps shoulder top at the moment the best hands, the lower section is almost in touch sex the sink.
- Make 10-15 movements of the 1-2 approach.
- Stand fours, lift bent leg back and up.
- The first 15 times one foot after the other.
Upside down caterpillar
- Lying on your back, at the same time to raise the straight legs and hands, having the scapula from the floor.
- Gently come back to starting position.
- The path throughout the 10 times of 1-2 approach.
The rise of the feet from the floor
- Option 1: Lying on your back, raise feet from the floor, 20-30 cm, shoulder also take advantage of to tear off the floor, hands put to forehead. Hold the feet and breasts is 60 seconds.
- Option 2: similar to the previous one, but is executed in a prone position. Tear off the legs and breasts are off the floor, hands put to your head, keep them for a few minutes.
The exercise is performed by lying on your back, bent legs to lift and pull in the stomach.
- Imagine that you drive the bike, throw forward then one leg, then the second circular trajectory.
- Move the feet a minute.
- Stand up straight, throwing one leg to the side, sit deeply, touch up the feet on the opposite hand, the spine kept straight.
- Do 15-20 attacks each feet.
The correct execution of a better deal, standing sideways to the mirror provided.
- Make sure that the spine is straight, hips to squat parallel to the floor, knees not to breed.
- The path to 25-30 sit-ups is 2 approach.
- Make lunge forward, knee behind the feet does not affect the gender.
- Jump to switch feet, and then also jump the switch to its original position.
- Do 20 attacks of each of the feet are 2 approach.
- Sit deep, hands rest on the floor, a little jumping, throw both the legs back, to take the emphasis lying down is the crouch from standing up.
- After the restoration of the feet quickly pull your feet under yourself.
- The movement 20 times 2 approach.
The posture of an eagle
- Stand up straight, hands spread out a hand, the palm of the hand squeeze the fists and thumb to show that You are all "okay".
- After the turn the hand so that the thumb looked to the floor, keep the hands parallel to the floor within 2 minutes.
- Feet put on width shoulders, spreading out her arms by doing the deep squats.
- Doing only 20 sit-ups.
Leap if zahlest
- Stand on the floor, hands to keep the crestfallen to return, very jumping, heels hit yourself to the priest and handed tap on the forehead.
- The saddle 20 to 30 jumps.
- Standing up straight, to keep on hand is the waist, very jumping, the knees against the abdomen and the hands on the tap in front of the shins.
- Do 20 to 30 jumps.
In the cabin – correct end of the exercises
Gradually by means of tilt, with intermittent movements of the joints, hands and feet to reduce the intensity of exercise. The cabin in the breakdown of the blood evenly throughout the body, and stagnation of blood dangerous varicose veins. To improve the effect of sports to go home, wander down the street.
Training is a need to build on the basis of body weight, with a strong obesity and high physical load is impossible, as the normal excess weight can increase the load almost up to normal. To this end, it is necessary to calculate body mass index, it is equal to the body mass (in kilograms) divided by square of height (in meters). The optimal indicator of women equal to 21, men – 23, the normal indicator that each gender must not exceed 25.
Start sports should be 3-4 workouts a week, pill 45-60 minutes at a time. An effective workout should be alternating between aerobic (running, bike), 2 times a week and 2 times ley load (press, squats, and others described here).
Normal body mass index week the intensity is necessary to bring the number of movements and approaches, which are described in the article. The excess mass is the body up to half the previous number, to fully meet the complex can be start through six. If obesity is best to train in the gym more, not the home, because this kind of body weight is accompanied by a variety of diseases. In this case, is necessary a constant monitoring by a professional doctor and coach.
How much you can reset
Many dream of zero for the first month up to 10 kilograms, but it can be harmful to the body. The optimum speed to reduce month weight is equal to 2-3% of body weight. The first month the results could be more than modest, instead of weight loss may be able to detect this increase is all due to muscle building.
Muscles weigh several times more fat, because the volume of the waist and hip to quickly decreases and the body weight to fall slowly. Pills is a normal goal – to lose in the first month of about 2-3 kg (weight 60 kg) up to 5-7 (weight 100 kg).