One of the main motifs of the campaign in the fitness club is the desire to lose weight. That is understandable. Additional pounds do not bring health and attractiveness. Our trainers are constantly working with a request to lose weight and help customers change: win a nice press and elastic muscles.
In the article we selected effective exercises for fat burnings on stomach, legs and the whole body. Many of them are simple, they can try to make them a home environment and find a video of the training. But first we will find out the question of how the female training of men differs.
Differences in female fat emissions from men
The muscle structure in men and women is the same, so from the point of view of physiology there is no big difference in who does the exercises. However, nature is so determined and aesthetically recognized in society that the upper body is developed stronger in the men and - in the lower one.
In the fitness hall, men train their hands, forearms, back and chest and women - waist, hips and buttocks. And there are no purely male or purely female exercises. The difference is generally approached for execution and technology. The number of exercises in training for women is more than in men. Women are naturally more resistant and can withstand more intensive training. While men are stronger, but exploit the long circular training and even pursue the goal of losing weight - they cannot.
Top 5 exercises for the weight loss of the abdomen
Fat deposits on the stomach are very upset by both women and men. Women are still ready to endure excess volumes on their hips, but they are not ready for the absence of the waist. We have selected 5 basic fatigue exercises. If she runs her day after day every week, fat will disappear and the waist will take over the right outline.
- Moved out. The starting position should be similar to the stand of a boxer: put your legs on the width of the shoulders, stick your knees, collect your shoulders forward. Place your palms in the lock or take a weight. Fixed in this position. Make quick curves in different directions. Perform 20 times 3 approaches.
- Tipping in static bankruptcy. Put your feet shoulder apart. Get a pelvis in Plie. Turn the pelvis and close your hands at the top with a weight. Make quick short tendencies to the right and right. 10 repetitions, 3 approaches.
- Hundred. Lie on the carpet. Lift your legs at an angle of 45 degrees. Increase the upper part of the body to the feeling of tension in the stomach. Get up and down with straight hands. Perform 3 sets 30 times.
- Basic twisting. Lay on the floor and bend your legs on your knees. The feet are clearly defined. The hands stand behind the head. Tear your head and shoulders from the floor and bend the position of the body. The feet remain in place without movements. Perform 10 times.
- Sit bike. Sit on the carpet. Lift your hands up and behind your head. Click the castle with your palms. Defend the back and stretch out diagonally: with your left hand - to the right leg and vice versa. 10 repetitions on the left and right.
Top 5 exercises to lose your legs
It is not enough to lose weight in the hips, it is not possible to do this locally. Only regular training and real nutritional mode enable you to do this. With your exercises, we will share with your exercises that you will lose weight in your legs with a regular fitness lesson.
- Hocke + kick. Stand position. Small your hands into the castle. Perform a classic crouch and make a sharp step aside with your foot when lifting. Perform an exercise with the change of legs with 10 repetitions each.
- Lunch forward. Place your legs a little shoulder width. Bend your hands, the palms in the breast level. With the right foot, a failure forward, the angle should be 90 degrees. The thigh is parallel to the floor. The support leg should easily touch the floor. Return to the starting position and make attacks on the left leg. 15 repetitions for each leg in 3 approaches.
- Mahi's foot. Take the position "on all fours". Lift the right leg up. The climb is carried out with a straight foot up to the parallel of the thigh with the floor. Make a swing with your left foot. Make sure your back is straight. Perform 3 approaches 15 times on each leg. This simple exercise is one of the best for the hips and buttocks, which with the right technique reduces the amount of subcutaneous fat.
- Dry with deep crouch. This is an exercise with high intensity, and the correct execution technology is important to avoid injuries. Set your legs wide and make sure that your knees lie above your foot. Hands, for the balance you can stretch forward. Slowly sink into a deep crouch, the knees do not protrude beyond the socks. Jump up quickly and straighten your hands along the body. Return to a deep crouch and repeat the jump. Make 10 repetitions.
- Stormy bridge. Lie on the floor. Cross your hands on your chest or put your body along. Bend your legs on your knees. The feet rest on the floor. There should be no space between the back and the carpet, the lower back should be buried in the ground. To cling the buttocks, increase the pelvis: firstly, the pelvis breaks, followed by a back. Control the position of the back, there should be no distraction in it. Slowly slow down. Repeat 15 times.
10 effective exercises for the weight loss of the entire body
- Jump on a rope. Available exercise to burn calories. You have to jump intensely. The faster you jump, the more calories you burn. The speed should go about two jumps in one second.
- Squat. This simple exercise helps to remove fat from hips and legs. If you are standing, stretch your arms forward. Chat as if you are trying to sit in a chair. Perform 10 times 3 approaches.
- Twist "twist". Sit on the carpet, bend your legs, tend your body forward so that the letter "V" forms between him and the legs. Expand your hands, put your palms together and set the chest to the right and left when exhaling, whereby the position of the pelvis is motionless.
- Jamping Jet in the bar. Stand into the position of the bar and start jumping: legs apart, then together. If you can't jump, do the exercise with steps. Gradually it is necessary to increase the pace. 20 seconds work - 20 seconds rest.
- Planck. Take the focus on lying down, put your hands like during the push -ups or bend on the elbow. The socks of the legs rest on the carpet. Control the position of the back that should not bend and fall. There is no need to stand 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 advice of the trainer. Make a snack out of the starting position of standing and take your hands on the floor and jump your feet back to be in the classic bar. Push a push -up and jump your feet into the position of the jelly. Make a jump and clap your palms over your head. Perform 10 times 3 approaches.
- Scalolas. Start position. Pull your legs to yourself at a quick pace and imitate the movement along the mountain. You have to do the exercise intensively in the course of running. Like Burpi, 3 approaches are carried out ten times.
- In place in place. Run with high knees. Direct your back and alternately start your knees. The pace should be kept moderately and not forget to forget the breathing. You have to breathe your nose. With too fast pace, they run the risk of knocking their breath and slowly running effectively. Continue for 20 seconds. 4 times.
- Bicycle. Starting position: lie on the floor. Take your hands on your head. It is not necessary to put pressure on your head or cross your hands. The lower back is firmly pressed onto the floor. With our feet we start making movements that resemble a bike ride. The knees move towards the chest and the elbows are pulled by the diagonals of the knees: right left and left to right. We carry out 3 sets of 10-12 repetitions.
- Prepare on a cube. A relatively new fitness exercise with which you can spend many calories. Special cubes are carried out in the hall. At home you can use a stable stool, bedside table. Strive alternately and go to the cube, then go back. The intensity and duration depends on the height of the cube and its physical preparation.
It is not the news that you have to lead a healthy lifestyle to lose additional pounds. A mistake in losing weight will go into the hall, but do not adhere to the food rules. The body should receive less than it spends. And if this page of the problem only depends on you, we will help you with fat burning training.