One of the main reasons for the Fitness Club campaign is the desire to lose weight. This is understandable. Extra pounds will not bring health and attractiveness. Our coaches are constantly working with a weight loss request and helps customers change: to gain a beautiful press and elastic muscles.
In the article, we select effective fat exercises in the stomach, legs and the whole body. Many of them are simple, you can try to make them a home environment, find a training video. But first, we will discover the question of how female training differs from man.
Differences of man's female fat burning exercises
The muscle structure in men and women is the same, therefore, from the point of view of physiology, there is not much difference in those who perform 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 smallest.
In Fitness Hall, men solve their hands, forearms, back and chest and women - waist, hips and buttocks. And there are no purely male or purely feminine exercises. The difference is in the general approach to execution and technique. The number of exercises in women's training is more than in men. Women are more resilient by nature and are able to support more intense training. While men are stronger, but to exhaust long circular training, even chasing the goal of losing weight - they can't.
TOP 5 EXERCISES FOR WEIGHT LOSS
Fat deposits in the abdomen are very upset by women and men. Women are still ready to support excessive volumes in the hips, but are not ready for the absence of the waist. We selected 5 basic fatigue exercises. If you do the day after day, week after week, fat will disappear and the waist will take the right outline.
- Naked. The starting position should look like a boxer's support: put the legs in the width of the shoulders, ride the knees, collect the shoulders forward. Put the palms in the lock or take a weight. Correct in this position. Make quick turns in different directions. Run 3 approaches 20 times.
- TILTS IN STATE PLIE. Put your feet in shoulder width. Enter Plie, clearly a bowl down. Cheer the pelvis, close your hands at the top with a weight. Make the right and right short inclinations. 10 repetitions, 3 approaches.
- Hundreds. Pour on the rug. Raise your legs at an angle of 45 degrees. Increase the upper body to the feeling of stomach tension. Machs with straight hands up and down. Run 3 sets 30 times.
- Basic torsion. Lie on the floor, bend your legs on your knees. The feet are clearly fixed. The hands are in position behind the head. Trap your head and shoulders from the floor, bending the body position. The feet remain in place without movements. Run 10 times.
- Sitting bike. Sit on the rug. Lift your hands up and behind your head, click your palms in your hands in the lock. Devise your back and stretch on the diagonal: with your left hand - to the right leg and vice versa. 10 repetitions to the left and right.
Top 5 exercises to lose weight legs
It is not enough to want to lose weight in the hips, it will not be possible to do this locally. Only regular training and proper nutrition mode will allow you to do this. We will share with you exercises by performing what you will lose weight on your legs, with a regular fitness class.
- Squat + kick. Standing position. Slice your hands in the lock. Make a classic squat and, upon lifting, make a sharp kick with your foot to the side. Do an exercise with the alternation of the legs in 10 repetitions for each.
- Lunch forward. Put your legs a little shoulder width now. Fold your hands, palms closed at the chest level. On the right foot, take a thrust forward, the angle should be 90 degrees. The thigh is parallel to the floor. The support leg should lightly 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". Raise your right leg, the rise is performed with a straight foot in the parallel of the thigh with the floor. Balance with your left foot. Make sure the back is straight. Run 3 approaches 15 times on each leg. This simple exercise is one of the best for hips and buttocks, performing with the correct technique reduces the amount of subcutaneous fat.
- Drying with deep squats. This is a high intensity exercise and the correct execution technique is important to avoid injury. Put your legs wide, make sure your knees are above the foot. Hands, for balance, you can extend forward. Sink slowly into a deep squats, following the knees do not project be beyond the socks. Jump quickly, smoothing your hands along the body. Return to a deep squat and repeat the heel. Make 10 repetitions.
- Bumping bridge. Lie on the floor. Cross your hands on your chest or put it along the body. Fold your legs on your knees. The feet rest on the floor. There should be no space between the back and the rug, the lower back should be buried on the floor. Grabbing the buttocks, lift the pelvis: first the pelvis breaks, followed by back. Control the position of the rear, there should be no deflection in it. Slow down slowly. Repeat 15 times.
10 effective weight loss exercises throughout the body
- Jumping on a rope. EXERCISE Available for calorie burning. You need to jump intensely. The faster you jump, the more calories you burn. The speed should jumps in a second.
- Squat. This simple exercise will help remove fat from hips and legs. Stay straight, stretch your arms forward. Scake yourself as if you were trying to sit in a chair. Run 3 approaches 10 times.
- Twisting "Twist". Sit on the carpet, fold your legs, tilt your body forward so that the letter "V" is forming between it and your legs. Extend your hands, add your palms and, in expiration, start putting your chest to the right and left moving, keeping the position of the pelvis still.
- Jamando jet at the bar. Stay in the position of the bar and start jumping: the legs separately and then together. If you can't jump, do the exercise with steps. Gradually, it is necessary to increase the rhythm. 20 seconds of work - 20 seconds of rest.
- Planck. Take the emphasis on, put your hands, because during the push -up -ups or fold the elbows. The socks of the legs rest on the rug. Control the position of the back, which should not bend and fall. There is no need to resist for a long time, the quality of execution is important. It is necessary to make several approaches of 40 seconds.
- Burpi. It is quite difficult to run, you may need the coach's help and advice. From the starting position of standing, snack and take your hands on the floor, then jump your feet back to be in the classic bar. Push -up and chop your feet in the position of the jam. Jump and beat palms over your head. Run 3 approaches 10 times.
- Scalolas. Starting the starting position. Alternatively, at a rapid pace, pull your legs to yourself, imitating movements along the mountain. You need to perform the exercise intensely at the pace of the race. Also, like Burpi, 3 approaches are executed 10 times.
- Running in place. Running with high knees. End your back and start running alternately, raising your knees. The rhythm should be kept moderate and not forget the breath. You need to breathe your nose. With a very fast pace, you risk taking off your breath, running slowly. Run for 20 seconds. 4 times.
- Bike. Starting position: lying on the floor. Take your hands over your head. It is not necessary to press your head or cross your hands. The lower back is firmly pressed on the floor. With our feet, we started making movements similar to a bike ride. The knees move toward the chest and the elbows are pulled by the diagonals of the knees: the right to the left and the left to the right. We performed 3 sets of 10 to 12 repetitions.
- Moving to a cube. A relatively new fitness exercise that allows you to spend many calories. In the salon is held in special cubes, at home you can use a stable stool, bedside table. Strive alternately and reach the cube and then come back. The intensity and duration depend on the height of the cube and its physical preparation.
It is not the news that for the loss of extra pounds you need to bring a healthy lifestyle. An error in weight loss goes to the salon, but does not adhere to the rules of food. The body should receive less than spend. And if this side of the question depends only on you, we will help you with fat burning training.