Complex, exercise, body slimming

Welcome, dear readers. Today, we talk about a serious problem, up-to-date, for women and for men, that is, excess weight, and quickly to deal with it. Oil just the shape of the booty, that's welfare, affecting the internal organs of the business reflected, so premature aging, and other abnormal hormonal background an irreversible phenomenon. Why complex that will help to streamline the body, exercise, weight loss. It is important to understand, proper exercise to get quick results and garter body.

The preparation phase

Gym, active pursuits and execute before you begin exercising daily, you need to understand that, especially for the slimming process. Compatible diet and exercise combined fat burning and the secret of success.

Such a B eat to lose weight

Nor does exercise alone help you lose weight because it's important to learn, if you go ahead, the food, the rich food. For the menu, boys and girls, wanting to lose weight and your body slim and fit, should be based on protein consumption. The main source of protein foods, lean meat, poultry (chicken and Turkey), dairy products, eggs, etc.

The Mac in fiber with protein vegetables and complex carbohydrates (cereals, pasta, durum). Optimum protein, fat and carbohydrates for weight loss 50/15/35. 30 days per pound for those who prerequisite an exception in diet:

• desserts;
• pastries and breads;
• sugary, carbonated drinks, fruit juice and alcohol;
• WIP;
• fast food;
• mayonnaise.

Critical review cooking methods. French food is considered to be harmful. The pan to cook something, use olive oil, but that it is better to give preference extracted thermal food processing, steaming, baking, stewing, boiling, baking. Learn how to count calories. Necessary expend fewer calories than one burns, the body. The norm accepted for the volume of 1200-1500 kcal every day enough. Fractional food, but small portions. Let's say the feeling of hunger, and increase in risk too.

To get rid of excess weight and lateral abdominal hanging a short time which is necessary to maintain the water balance of the body. The daily rate of 2 liters of fluid. Drink clean water without gas, Yesil tea, herbal teas. Coffee, cocoa and other high calorie drinks are better.

The secrets to a successful training

Novice and donuts in a house that used to sit, how to do exercises that you need to understand in the first place equipped with a working technique characteristics. The rules at home or in the gym exercise for beginners it's quite simple:

• Conducted required training before you begin warming up, then a roughness (yawn). For this it is necessary to warm up the muscles and joints, to avoid the risk of damage and injuries.
• The emphasis is on weight loss and calorie burning cardio you have to do is load. Running, swimming, cycling, jumping rope, fitness and active aerobics – this kind of cardio exercise. Such a load started the process of burning body fat, improves cardiovascular and respiratory system. A great option for cardio warm up.
• Most importantly to remove fat. To be the elastic body, the muscles and the ramp pump. For this, the necessary power for the classes of weights – dumbbells, Cannonball, weightlifting. Approach exercise you have to do 3-4 5-7 reps.
• I need to gradually increased load. Handy to get a work rhythm. Start with minimal effort, exercise, study techniques, and then make the exercise more difficult.
• We need to educate, upbeat music and comfortable under a suit. All transactions should be free so what should be the limit. Cheer up with live music during the course.
• In the morning start day charge. It will help your body with the energy of a charged day, "wake up" is called.
• Breathe correctly. Often have to breathe during exercise. All the time an effort on the Breathe.

Is provided with a graphics program. There is no need every day is busy. Let your muscles rest and rebuild the texture of a Nov. The perfect solution – workout days. It is important to put unattainable goals in front, for example, a pound a week. Getting rid of excess weight – a lengthy process that requires maximum dedication. Notice the result at least one month training.

Course hours

Exercise target, i.e., a directional fix troubled lands, waist, legs, hips, and tonic. Of course, it is necessary to strengthen the region, which is the most efficient one, and pumping. To check the results before the start of photography training, and again every month. In pictures the easiest keep track of changes occurring in a number of. Nov of exercise that we offer to your attention different groups. Select options and to develop the individual program of course.

Thighs and buttocks

Area priests, for most girls the most problematic. Oils, as luck would have it, accumulate it, so from the waist down. The reason for this is that the female physiology. The girls in the organism "programmed" the oil regions, abdomen, thighs and buttocks, so it creates favourable conditions for the implementation of reproductive function. Hand in the field of volume reduction in ALT, and in an effective manner helps:

• Mahi. To perform the exercise standing up or lying down. Hands must be kept upright with support. Before you allocate with your right foot first, then left. Work if side in the horizontal plane and to upgrade the yacht for a leg up. I need to exercise, 20 times for each leg.
• Lunges. Stand upright, with a dumbbell in your hand we're doing, we're doing one step forward and squat at the same time. Once we return it will be your thighs parallel to the ground SP. 10 the approach that we do 2-3 times.
• Squats. There are many variations of exercise. The traditional start for basic technique. Thank you the distance between your feet, 40-50 CM, folded hands of the castle. Press the squat the pelvis before pushing back to keep direct. Don't do deep squats, the stop and start movement in the opposite direction will be parallel to the ground surface after hip tracks.

Back

Posture greatly depends on our numbers. Full, as well as people, after the age of 40 Nov a serious workload and it is not possible for the spine to support it is under pressure. Therefore, it is important to strengthen the muscles that are back. This is required for you to perform the following studies:

• Mill. We organise an extensive line of the flat of the foot as it grows a shoulder, hands, sex, party. Now you need to breed them perform mahi hands back and forth by touching the individual flat and lean. The appropriate amount to 20 reps.
• Almost somersaults. To sleep on your back, legs are short, and to take, with his own hands, his head forward cannot. Grouped in such a position begins, who rolled back and forth. We have 2 approaches to do 10-15 repetitions.
• The basket. Sleep, tummy, legs bent to keep their hands in the lap ankle. Chest and hips from the ground to capture the position of a loss of inspiration and relax. Repeat 10-15 times.
• Snake. We lie, belly, legs together, extended the emphasis of socks. Allocated hands and chest as high as possible before connecting up the castle sent a look ceiling. You perform the exercises 10 times.

By doing this simple act significantly to improve the situation, your back, your posture stimulate osteoporosis and degenerative disc disease. Simple and user-friendly option for the back exercise – this is of course the ball. By doing exercises also strengthen the back muscles the ball and other Group Nov.

Press

Do these exercises separately or can be included in a comprehensive workout in the morning and evening.

• Planck. That shows the comments, the best static exercise, allowing you to upgrade to general Tonus Nov. Necessary to get the position of sinav position, then bend the arm and forearm lean. It's a line and it should be stressed to represent the entire body. 4 times 1 minute in the standing position.
• Twist. Place to sleep, raise the legs, to capture the peak. Hands-up per facility. What we do is take a breath, and as you exhale, remove your body and your elbows drawn-breasted in the directory. Perform 3-4 approach to 10-12 repeats. Are twisting, straight, slash, reverse.

• Scissor. To sleep, to raise up through the ground at an angle of 30 degrees and perform the movement reminiscent of scissors. Right on the left leg for half a minute, half a minute more for vice versa.

Hand and shoulder

50 years later, as well as sudden weight loss, the skin in the area of the hand and arm of heavy drops. To give elasticity to the muscles and get back the sound in the following exercise:

• Sinav. Sleep, your wife, our stress, palms and socks. And vice versa can be bent, the hands to the elbows 20 times. Less for the first time, don't worry. There will always be more and better.
• Hand side of dilution. Exercise is done with dumbbells. Thanks, now a dumbbell in each hand. What we do is take a breath and prod for the right hand, parallel with the floor steel. 2-3 approach to accomplish the goal of 30 repetitions.
• Pull-up. The movement will perform. The distance between 25-30 cm between the horizontal bar so it will need effort, you need to make the palm of the hand tighten, the upper jaw of the body and the steps above. Again, the number at least 10 times.

It is important to understand how long an effective workout should last. A good option – more than an hour, but 30 minutes is too little. You should consult your doctor and a professional trainer before you start the slimming course of is. They help to get a safe and effective curriculum.

Slimming requires concentration and a responsible approach. To be important and to throw a strong incentive for exercise, eat right and quit bad habits. Respect, Basic Rules, workouts at home or in the gym, to get rid of extreme kg manage to buy a slim figure and self-confidence. Good luck!