One of the main motivations of the campaign in the fitness club is the desire to lose weight. It is understandable. Too much books will not lead health and attractiveness. Our coaches work constantly with a demand for weight loss and help customers change: to win a good press and elastic muscles.In the article, we have selected effective fat burns exercises on the stomach, legs and the whole body. Many of them are simple, you can try to make them a family environment, find a training video. But first, we will understand the question of how the training of women differs from men.
Differences in male female fat burning exercisesThe muscular structure in men and women is the same, therefore from the point of view of physiology, there is not much difference in who performs the exercises. However, nature is so determined and aesthetically accepted in society that in men, the upper body is more developed and in women - the lowest.In the fitness room, men work on their hands, forearms, back and chest and their women - the size, hips and buttocks. And there are no purely male or purely female exercises. The difference lies in the general approach to execution and technique. The number of exercises in women training is more than in humans. Women are more resilient by nature and are able to withstand more intense training. While men are stronger, but to exhaust the long circular training, even by pursuing the goal of losing weight - they cannot.
Top 5 exercises for the weight loss of the abdomenFat deposits on the abdomen are very upset by women and men. Women are always ready to endure excess volumes on their hips, but they are not ready for the absence of size. We have selected 5 basic fatigue exercises. If you do their day after day, week after week, the fat will disappear and the size will take the right outline.Undresses. The starting position should look like a boxer support: put your legs on the shoulder width, glue your knees, collect your shoulders forward. Put your palms in the lock or gain a weight. Repair in this position. Make quick turns in different directions. Perform 3 approaches 20 times. Tilt into the static fold. Put your feet on a large shoulder. Enter to fold, clearly a bottom basin. Turn the pool, close your hands at the top with a weight. Make quick short inclinations on the right and right. 10 repetitions, 3 approaches.Hundred. Lie on the carpet. Lift your legs at an angle of 45 degrees. Lift the upper part of the body to the sensation of tension in the stomach. Machs with straight hands from top to bottom. Perform 3 sets 30 times.Basic twist. Lie on the floor, fold your legs to your knees. The feet are clearly fixed. The hands are in position behind the head. Tear the head and shoulders on the floor, folding the body position. The feet remain in place without movements. Perform 10 times.Sitting bike. Sit on the carpet. Raise your hands and behind your head, click on your palms in the lock. Déconader and stretch diagonally: with your left hand - to the right leg and vice versa. 10 repetitions on the left and right.
Top 5 exercises to lose weight legsIt is not enough to want to lose weight in the hips, it will not be possible to do it locally. Only regular training and appropriate nutrition mode will allow you to do so. We will share with you exercises, by performing that you will lose weight in your legs, with a regular fitness lesson. Squat + kick. Standing position. Feel your hands in the lock. Perform a classic squat and when you raise, make a sharp kick with your foot on the side. Perform an exercise with the alternation of the legs to 10 repetitions for each.Lunch forward. Place your legs a little already shoulder width. Fold your hands, the palms closed at the chest. With the right foot, take a slot forward, the angle must be 90 degrees. The thigh is parallel to the ground. The support leg should slightly touch the ground. Go back to the starting position and make attacks on the left leg. 15 repetitions for each leg in 3 approaches.Mahi's foot. Take the "four -legged" position. Lift the right leg that the climb is made with a right foot to the parallel of the thigh with the ground. Swing with your left foot. Make sure the back is straight. Perform 3 approaches 15 times on each leg. This simple exercise is one of the best for hips and buttocks, performance with the right technique reduces the amount of subcutaneous fats. Drying with a deep squat. It is a high intensity exercise and the right execution technique is important to avoid injuries. Put your legs widely, make sure the knees are above the foot. Hands, for balance, you can extend forward. Slowly sink into a deep squat, according to the knees does not exceed the socks. Jump quickly, straightening your hands along the body. Return to a deep squat and repeat the jump. Make 10 repetitions.Bridge Brely. Lie on the ground. Cross your hands on your chest or place yourself along your body. Fold your legs to the knees. The feet rest on the ground. There should not be any space between the back and the carpet, the lower back should be buried in the ground. Kissing the buttocks, lift the basin: first the pool breaks, followed by a back. Check the back position, there should be no deviation. Slow down slowly. Repeat 15 times.
10 effective exercises for weight loss the whole bodyJumping on a rope. Exercise available to burn calories. You have to jump intensively. The faster you jump, the more calories you burn. The speed should pass about two jumps in a second. Squats. This simple exercise will help remove fats from hips and legs. Stand straight, stretch your arms forward. Squat as if you are trying to sit on a chair. Perform 3 approaches 10 times.Twist "Twist". Sit on the carpet, fold your legs, tilt your body forward so that the letter "v" forms between him and the legs. Extend your hands, gather your palms and, at the expiration, start putting the chest to the right and on the left in motion, maintaining the position of the motionless basin.Jamping Jet in the bar. Get in the bar position and start jumping: separate legs, then together. If you can't jump, exercise with steps. Little by little, it is necessary to increase the pace. 20 seconds of work - 20 seconds of rest.Planck. Take the lying accent, put your hands, as during the pushes or fold on the elbows. Leg socks are based on the carpet. Check the back position, which should not bend and fall. It is not necessary to stay long, the quality of the execution is important. It is necessary to make several 40 -second approaches. Burpi. It is quite difficult to execute, you may need the help and advice of the coach. From the starting position of the standing position, make a snack and take your hands on the ground, then jump your feet back to be in the classic bar. Make a push and jump your feet in the position of the jelly. Make a jump and applaud your palms above your head. Perform 3 approaches 10 times.Scalolas. Start the start -up position. Alternatively, at a quick pace, pull your legs to you, imitating the movement along the mountain. You must perform the exercise intensively, at the rate of the race. In addition, like Burpi, 3 approaches are performed 10 times.Run in place. Run with high knees. Set your back and start running alternately while raising your knees. The rhythm must be kept moderate and do not forget the breathing. You should breathe your nose. With a too fast rhythm, you run the risk of breathing your breathing, slowly flowing effectively. Run for 20 seconds. 4 times.Bike. Starting position: lying on the ground. Take your hands near the head. There is no need to put pressure on your head or meet your hands. The lower back is closely pressed towards the ground. With our feet, we start to make movements resembling a bicycle ride. The knees move towards the chest, and the elbows are pulled by the knee diagonals: the right to the left and the left to the right. We make 3 series of 10-12 repetitions. Striver for a cube. A relatively new fitness exercise, which allows you to spend a lot of calories. In the room, it is made on special cubes, at home, you can use a stable stool, bedside table. Alternately and arrive at the cube, then go back. The intensity and duration depends on the height of the cube and your physical preparation.It is not the news that for the loss of extra pounds, you must lead a healthy life. An error by losing weight will go into the room, but do not adhere to the rules of food. The body should receive less than it spends. And if this side of the problem only depends on you, then we will help you with burning fat training.
