One of the main motives of the campaign at the fitness club is the desire to lose weight. This is understandable. Extra pounds will not bring health and attractiveness. Our coaches are always working on the demand for weight loss and helping customers change: to get beautiful newspapers and elastic muscles.
In the article, we choose effective fat exercises on the stomach, feet and the whole body. Many of them are easy, you can try to make it a home environment, looking for training videos. But first, we will think about how women's training is different from men.
The difference in women's fat training from men
The muscle structure in men and women is the same, so from a physiological point of view there are not many differences in the training. However, nature is determined and accepted aesthetically in society that in the upper body, and in women - the lower.
In the fitness hall, men work hands, lower arms, back and chest, and women - waist, hips and buttocks. And there is no male training or a woman's words. The difference is in the general approach to implementation and technique. The number of exercises in women's training is more than in men. Women are more resilient naturally, and can withstand more intense training. Although men are stronger, but to remove long circular exercises, even after pursuing weight loss goals - they cannot.
Exercise 5 Top for abdominal weight loss
Fat deposits in the stomach are very disappointed by women and men. Women are still ready to put excess amounts in their hips, but they are not ready for the absence of the waist. We chose 5 basic fatigue exercises. If you do day by day, week after week, FAT will disappear, and the waist will take the right outline.
- Clothes. The starting position should resemble a boxer's stand: place your feet on the shoulder width, your knee stick, gather your shoulders forward. Put your palms into the lock or care. Fix in this position. Make a quick turn in different directions. Take 3 approaches 20 times.
- Tilts in static pli. Put your legs apart. Get a plie, clear the basin down. Rotate the pelvis, cover your hand at the top with weight. Make a quick and right tilt. 10 repetition, 3 approaches.
- Hundred. Lying on the carpet. Raise your feet at a 45 degree angle. Raise the upper part of the body to the sensation of tension in the stomach. Machs with hands straight up and down. Do 3 sets 30 times.
- The basics are turning. Lying on the floor, bend your feet on your knees. The legs are clearly set. The hand is in the back of the head. Tear heads and shoulders from the floor, bending body position. Feet remains in place without movement. Do 10 times.
- The bike is sitting. Sit on the carpet. Raise your hands and behind your head click your palms into the key. Back and stretch diagonally: with your left hand - to the right foot and vice versa. 10 Left and right repetition.
Top Exercise 5 to lose weight
It is not enough to lose weight in the hip, it is not possible to do this locally. Only regular exercises and proper nutrition mode will allow you to do this. We will share with you exercises, implementing that you will lose weight on the feet, with regular fitness lessons.
- Jongkong + kick. Standing position. The smell of your hands into the key. Do a classic bar and when lifting, make a sharp kick with your feet to the side. Exercise with foot replacement at 10 repetitions for each.
- Lunch ahead. Put your feet a little shoulder width. Bend your hands, the palm of the hand is close to the chest level. With the right foot, take the lung forward, the angle should be 90 degrees. The thighs are parallel to the floor. Support feet should be slightly touching the floor. Back to the starting position and attack the left foot. 15 repetition for each foot in 3 approaches.
- Mahi's leg. Take the "on all four" positions. Raise the right foot up the rise is done with a straight leg to parallel to the floor with the floor. Make a swing with your left foot. Keep the back straight. Do 3 approaches 15 times on each foot. This simple exercise is one of the best for the hips and buttocks, doing the right technique to reduce the amount of subcutaneous fat.
- Dry with a dollar. This is a high intensity training and proper implementation techniques are important to prevent injury. Put your feet wide, make sure your knees are on the feet. Hands, for balance, you can stretch forward. Slowly sink into a deep bar, as the knees do not stand out outside the socks. Quickly jump, straighten your hands throughout the body. Back to the deep bar and repeat the jump. Make 10 repetitions.
- A bad bridge. Lying on the floor. Channel your hands on your chest or place it along your body. Bend the legs on the knees. Feet rest on the floor. There is no room between the back and the carpet, the lower back should be buried on the floor. Holding the back, raising the pelvis: the first pelvis is broken, followed by the back. Control the back position, there can be no deflection in it. Slowly slowly. Repeat 15 times.
10 Effective exercises for weight loss whole body
- Jump on the rope. Exercise available to burn calories. You need to jump intensively. The sooner you jump, the more calories you burn. The speed should go about two jumps in a second.
- Squats. This simple exercise will help get rid of fat from the hips and feet. Stand straight, stretching your hands forward. Switches as if you were trying to sit on the chair. Take 3 approaches 10 times.
- Rotate "Twist". Sit on the carpet, bend your feet, tilt your body forward so that the letter "V" is the shape between him and the feet. Extend your hands, place your palms together and, on the exhale, start setting the chest to the right and left moving, maintaining the pelvic position without moving.
- Jet jet at the bar. Stand in the bar position and start jumping: separate feet, then together. If you can't jump, practice with steps. Gradually, it is necessary to increase the rate. 20 seconds of work - 20 seconds of rest.
- Planck. Take an emphasis on lying down, place your hands, such as during push -ups or bent on the elbows. The foot socks are located on the carpet. Control the back position, which should not bend and fall. No need to stand for a long time, the quality of implementation is important. It needs to take several 40 seconds approach.
- Burpi. It's a bit difficult to implement, you may need the help and advice of the coach. From the start position, make snacks and take your hands on the floor, then jump your feet back to the classic bar. Do one push -ups and jump your feet to the jelly position. Make a jump and clap your palms over your head. Take 3 approaches 10 times.
- Scalola. Start the position starting. Often, quickly, pull your feet to yourself, mimic the movement along the mountain. You need to do intensive exercise, at a running rate. Also, like Burpi, 3 approaches are implemented 10 times.
- Run in place. Run with a tall knee. Straighten your back and start walking alternately raising your knees. Speed should be kept modest and not forget about breathing. You need to breathe your nose. At a rapid rate, you are at risk of taping your breath, slowly running effectively. Run for 20 seconds. 4 times.
- Bicycles. Position begins: lying on the floor. Take your hands on the head. It doesn't have to put pressure on your head or cross your hands. The lower back is pressed tightly to the floor. With our feet, we begin to make movements that resemble bicycles. The knees move towards the chest, and the elbows are pulled by the diagonal of the knee: right to the left, and left to right. We do 3 sets of 10-12 repetitions.
- Going for a cube. A relatively new fitness training, allowing you to spend a lot of calories. Inside the hall is done on a special cube, at home you can use stable stool, table by the bed. Fight alternately and reach the cube, then return. The intensity and duration depend on the height of your cube and physical preparation.
It's not the news that to lose the extra pounds you need to lead a healthy lifestyle. Errors in weight loss will go to the hall, but do not comply with food rules. The body should receive less than it spent. And if this problem depends only on you, then we will help you with fat burning exercises.