Exercising for weight loss

Change their shape dream not only full of people. Even those who do not have extra pounds, sometimes looking in the mirror does not have much joy. It seems that all is not perfect as we would like, and for all slenderness no flexibility and firmer, which makes the relief of the body is really beautiful. To get a really nice shape, some little diet, we need regular exercise, which will help get rid of excess body fat, not store them in the future, to keep muscles in tone, and body to give a nice neat appearance. Can I lose weight without dieting?

Of course you can, just please do not forget to exercise, do exercises, do fitness, aerobics - all that will cause our metabolism to work at an accelerated rate, and hence will gradually remove the extra centimeters.

Before embarking on an intense strain on the muscles, they should first warm up, stretch, and start the metabolism.

To warm up, need to allocate 10-15 minutes. This time can be given dance movements to music, jumping on the spot with mahami arms and legs, running on the spot. Workout mobilizes the body, prepares it for subsequent active load, the metabolism begins to accelerate, the heart gradually gets used to the load.

The next step would be stretching. To muscles during exercise did not experience the shock and the risk of injury, sprain, injury and pain was reduced, the muscles need a little stretch.

At first, standing on the toes and scrapie hands clasped over his head, pull up strongly, to return to the starting position and repeat 3 times.

Stretch the thigh muscles: stand up straight, bend down without bending your knees and jerks 3 times to try to touch the floor, return to the starting position and repeat 2 more times.

Stretch the abdominal muscles: to kneel, legs bent at right angles, strongly reject the body back, arching, not changing the position of the hips.

Stretch the muscles of the shoulder: clasp right elbow left, with the power to try to make jerks his hand behind his neck on the left, then change hands.

Stretch your back muscles: stand up straight, his hands resting on your hips, rounded back, stretch forward, then as well - back. Repeat 3-5 times.

Now we can proceed to the exercises.

Exercises for the abdomen. You can perform routine upgrades torso off the floor from a prone position to a sitting position. For training oblique abdominal muscles, arms cross over his head and pulled alternately right elbow to your left leg and vice versa. Intense pressure on the press gives the exercise "frog". For this lie on the floor straight and take turns movement mimics jumping frog: time - we raise the torso and arms are drawn forward, and straight legs in the opposite direction, two - return the torso and legs are bending their knees. Repeat exercise 20 times. This exercise gives an intense strain on the upper and lower abdominal muscles.

Exercise for the thighs. Stand on all fours and perform Mahi foot: time - bent leg presses to his two - throw it back, straightening. Each leg exercise is repeated 15-20 times.

Exercise for buttocks. Lying on your back, bend legs and perform lifts pelvis off the floor, holding on the rise for several seconds, then return to starting position. Repeat 15-20 times.

Remove the fat on the sides. Stand on all fours, extend one leg and perform intensive Mahi aside. Each foot to make a 20-25 strides.

To eliminate the fat in the shoulder areas are best to help the dumbbell, but not heavy. Picking up a dumbbell, bend and unbend his hands, holding them down or parallel to the floor. Do 20-30 of these strides.

After completion of the exercise the result will be better if you repeat complex in the crick.

Over time, the number of repetitions should be increased, at 5-10, because the body got used to the constant stress, will not respond. When do you feel yourself, your muscles simply will not "respond" to load and there will be no sensations the next day.