One of the main motives of the campaign in the fitness club is a desire for smearing. This is understandable. Additional kilograms will not bring health and attractiveness. Our trainers are constantly working with a weight loss requirement and help customers change: to gain beautiful printing and elastic muscles.
In the article, we chose efficient exercises to connect fat on your stomach, legs and whole body. Many of them are simple, you can try to make a home environment, find a video. But first we will understand the question of how women's training differs from a man.
Differences of female fat exercises from masculine
The muscular structure in men and women is the same, so that there is not much difference from the point of view of physiology in who performs exercises. However, nature is so certain and aesthetically accepted in society that in men is more developed in men, and in women - lower.
In fitness hall men do hands, forearms, back and chest and women - waist, hips and buttocks. And there is no pure male or pure woman exercise. The difference is in the general approach to execution and technology. The number of exercises in women's training is more than in a males. Women are more resistant to nature and can withstand more intense training. While men are stronger, but to exhaust long circular training, even achieving the goal of weight loss - I can't.
Top-5 exercises for weight loss of abdomen
Fat deposits on the abdomen are very upset and women and men. Women are still ready to rise with excess amounts on the hips, but they are not ready for the absence of the waist. We selected 5 basic wrap exercises. If you execute their release after the day, week after the week, the fat will go, and the waist will take the right outline.
- Screening. The starting position should remind Boxer stand: Put your legs on the shoulder width, paste your knees, collect your shoulders forward. Put your palms in the lock or make weight. Fix in this position. Quickly turns in different directions. Complete 3 accesses 20 times.
- Slope in a static panel. Put your legs Rame-Windth Apartment. Get in the plie, obviously washed. Turn a bowl, close your hands at the top by weighting. Make a quick short slope right and right. 10 repetitions, 3 approaches.
- Hundred. Lie on a mat. Lift your legs per corner of 45 degrees. Lift the upper part of the body on the sensation of tension in your stomach. Machines with flat hands up and down. Execute 3 sets 30 times.
- Basic twisting. Lie down on the floor, bend your legs in your knees. The feet are clearly fixed. The hands are in the position behind the head. Sketch your head and shoulders from the floor, bend the body position. The feet remain in place without movement. Perform 10 times.
- Sitting a bike. Sit on the carpet. Raise your hands up and behind your head, click your palms in the lock. Depart and stretch diagonally: with your left hand - to the right leg and vice versa. 10 repetitions left and right.
TOP-5 exercises for leg leg weight
It is not enough to lose weight in the hips, it will not be possible to do locally. Only a regular training and the right diet will allow you to do so. We share with you exercises, by performing that you will lose in your feet, with a regular fitness lesson.
- Squat + shocks. Standing position. Smell your hands in the lock. Perform classic squat and when lifting, make a sharp blow to the side. Execute the exercise with a change of legs to 10 reps for each.
- Lunches ahead. Put your legs a little already the width of your shoulders. Bend your hands, your palms closed at the chest level. Take the indentation forward with the right leg, the corner should be 90 degrees. The thigh is in parallel from the floor. Support leg should touch the floor a bit. Return to the start position and make attacks on your left leg. 15 reps for each leg in 3 approaches.
- Mahi's foot. Take the position "on all four". Raise your right leg in the rise is performed with an equal foot to the thigh parallel from the floor. Waterfall left leg. Make sure your back is flat. Complete 3 accesses 15 times on each leg. This simple exercise is one of the best for hips and buttocks, by performing the right technique reduces the amount of subcutaneous fat.
- Drying with deep squat. This exercise exercise and accurate execution technique is important to avoid injuries. Put your legs width, make sure the knees are over the foot. Hands, for balance, you can stretch forward. Slowly sink into a deep squat, following the knees do not protrude outside the sock. Jump up quickly up, straighten your hands along the body. Return to a deep squat and repeat the jump. Make 10 reps.
- Builly Bridge. They lie on the floor. Cross your hands on your chest or place along your body. Bend your legs on your knees. Feet rest on the floor. There should be no space between the back and mat, the lower back should be buryed in the floor. Clearing buttocks, lift the boot card: first break the pelvis and then back. Control the back position, there should be no deviations in it. Slow down slowly. Repeat 15 times.
10 effective weight loss exercises
- Jumping on the rope. Available calorie ignition exercise. You have to jump in intensively. As soon as you jump, it's more calorie burning. Speed should go about two jumps in one second.
- Squats. This simple exercise will help remove fat from hips and legs. Stand straight, stretch your hands forward. Wonders like trying to sit on a chair. Complete 3 accesses 10 times.
- Twist twist. Sit on the mat, bend your legs, tilt the body forward so that the letter "V" shape between him and the leg. Expand your hands, put your palms together and on the exhale, start placing your breasts to the right and left on the go, keeping the position of a bowls motionless.
- Jet Jet in Bar. Stand in the bar position and start jumping: legs separately, then together. If you can't jump, practice with steps. Gradually, it is necessary to increase the pace. 20 seconds of work - 20 seconds of rest.
- Planck. Remove the accent lying, put your hands as well as during a push-type or bending on your elbows. The socks of the leg rest on the carpet. Control the back position, which should not bend and fall. It does not take long, the quality of execution is important. It is necessary to make several accessions of 40 seconds.
- Burpi. It is quite hard to perform, you may need help and the advice of the coach. From the initial standing position, make a snack and take your hands on the floor, then jump your legs back to be in a classic bar. Execute one push and jump your legs to the jelly position. Jump up and slap your palms over your head. Complete 3 accesses 10 times.
- Scalolas. The start of the initial position. Alternately, in a quick pace, pull your legs to yourself, imitating movement along the mountain. You must perform the exercise intensively, at the rate of running. Also, like Burpia, 3 accesses are performed 10 times.
- Running in place. Running with tall knees. Correct your back and start running alternating knee lift. The tempo should be kept moderate and do not forget about breathing. You have to breathe your nose. With a speedy tempo, you start the risk of hitting your breath, I work slowly efficiently. Run 20 seconds. 4 times.
- Bicycle. Starting the position: lies on the floor. Take your hands on your head. It is not necessary to put pressure on your head or cross your arms. The lower back presses firmly on the floor. With our feet, we start moving to resemble cycling. The knees are moving towards the chest, and the elbows withdraw the diagonal knees: right on the left and left to the right. We perform 3 sets of 10-12 repetitions.
- Running for a cube. A relatively new fitness exercise, which allows you to spend a lot of calories. You can use a stable chair in the hall in the hall, you can use a stable chair, a nightstand. Alternate alternating and reach the cube and then return. The intensity and duration depend on the height of the cube and your physical preparation.
These are not news that you need to lead a healthy lifestyle for loss of extra pounds. A pound loss error will go to the hallway, but do not follow the food rules. The body should receive less than it spends. And if this page of questions depends only about you, then we will help you in the training for burning fat.