One of the main reasons for the campaign at Fitness Club is the desire to lose weight. This is understandable. Extra Pounds will not bring health and attractiveness. Our coaches constantly work with a request to lose weight and help customers change: win a beautiful press and elastic muscles.
In the article, we select effective fat burning exercises, the legs and the whole body. Many of them are simple, they can try to turn them into a local environment, find a training video. But first, we will discover the question of how female training differs from man.
Differences of female man's burning exercises of man
The muscle structure in men and women is the same, so 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 part of the body is more developed and in women, the lowest.
In the Fitness Hall, men solve their hands, forearms, back and chest, and women: waist, hips and buttocks. And there are no purely masculine or purely feminine exercises. The difference is in the general approach of execution and technique. The number of exercises in women's training is more than in men. Women are more resistant by nature and can resist more intense training. While men are stronger, but to exhaust the long circular training, even pursuing the goal of losing weight, they cannot.
Top-5 Exercises for the loss of weight of the abdomen
Fat deposits in the abdomen are very upset by women and men. Women are still ready to support excess volumes in their hips, but are not ready for the absence of the waist. We select 5 basic fatigue exercises. If you perform your day after day, week after week, the fat will disappear and the waist will take the correct contour.
- NakedThe initial position should resemble a boxer support: place the legs in the width of the shoulders, glue the knees, pick up the shoulders forward. Put the palms of Las Palmas in the lock or take a weight. Fix in this position. Take quick turns in different directions. Make 3 approaches 20 times.
- Static fold tilts. Put the feet of the feet and width. Enter fold, clearly a basin down. Turn the pelvis, close the hands at the top with a weight. Make short quick inclinations to the right and to the right. 10 repetitions, 3 approaches.
- Hundred. Lie on the carpet. Raise your legs at an angle of 45 degrees. Lift the upper body to the sensation of tension in the stomach. Machhes with straight hands up and down. Make 3 sets 30 times.
- Basic Twisting. Lie on the floor, bend your legs on your knees. The feet are clearly fixed. The hands are in position behind the head. Throw the head and shoulders of the floor, folding the position of the body. The feet remain in their place without movements. Perform 10 times.
- Sitting bicycle. Sit on the carpet. Lift your hands up and behind the head, click on the palms of the head in the lock. Defroid back and stretch diagonally: with the left hand, to the right leg and vice versa. 10 repetitions on 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 it locally. Only regular training and proper nutrition mode will allow you to do this. We will share with you exercises, doing that you will lose weight on your legs, with a regular lesson for physical conditioning.
- Squat + Kick. Standing position. Smell your hands to the lock. Make a classic squat and when lifting, kick sharp with your foot. Perform an exercise with the alternation of the legs in 10 repetitions for each one.
- Lunch forward. Place your legs a little already on your shoulder. Fold their hands, palms close to chest level. With the right foot, put on a lunge forward, the angle must be 90 degrees. The thigh is parallel to the floor. The support leg should slightly touch the floor. Return to the initial position and attack the left leg. 15 repetitions for each leg in 3 approaches.
- Mahi's foot. Take the position "on the four legs. "Lift your right leg. The increase is made with a straight foot to the thigh parallel with the floor. Make a swing with your left foot. Make sure the back is straight. Make 3 approaches 15 times on each leg. This simple exercise is one of the best for hips and buttocks, which works 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 injuries. Put your legs, make sure the knees are above the foot. Hands, to balance, can extend. Slowly sink into a deep squat, following the knees do not protrude beyond the socks. It quickly jumps up, straightening your hands through the body. Return to a deep squat and repeat the jump. Make 10 repetitions.
- Bridge Burely. Lie on the floor. Cross your hands on your chest or place it along your body. Fold 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 must be buried on the floor. Grabbing the buttocks, lift the pelvis: first the pelvis is broken, followed by a back. Control the position of the back, there should be no deviation in it. Reduce speed slowly. Repeat 15 times.
10 Effective exercises for weight loss of the whole body
- Jumping on a rope. Exercise available to burn calories. You need to jump intensely. The faster I jump, the more calories burn. The speed should make approximately two jumps in a second.
- Squats. This simple exercise will help eliminate the fat from the hips and legs. Stop straight, stretch your arms forward. On squats as if you were trying to sit in a chair. Make 3 approaches 10 times.
- Crooked "twist". Sit on the carpet, bend your legs, lean your body forward so that the letter "V" is formed between him and the legs. Extend the hands, put together the palms and, at the exhalation, begin to put the chest to the right and the left in motion, maintaining the position of the motionless pelvis.
- Jamping Jet in the bar. Stand in the position of the bar and start jumping: separate legs, then together. If you can't jump, do the exercise with steps. Little by little, it is necessary to increase the rhythm. 20 seconds of work - 20 seconds of rest.
- Planck. Take the emphasis lying down, put your hands, as during the thrust or bend your elbows. Leg socks rest on the carpet. Control the position of the back, which should not bend and fall. It is not necessary to defend 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 execute, you may need the help and coach's advice. From the initial position of standing, make a snack and take your hands on the floor, then jump your feet back to be in the bar of the classic bar. Make a thrust and jump your feet to the position of the gelatin. Jump up and applaud the palms on your head. Make 3 approaches 10 times.
- Scales Starting to start the position. Alternatively, at a fast pace, pull your legs towards you, imitating the movement along the mountain. You must perform the exercise intensely, to the rhythm of running. In addition, just like Burpi, 3 approaches are executed 10 times.
- Running in place. Running with high knees. Straighten your back and start running alternately raising your knees. The rhythm must be kept moderate and not forget about breathing. You need to breathe your nose. With a rhythm too fast, runs the risk of leaving your breathing, slowly running effectively. Run for 20 seconds. 4 times.
- Bicycle. Initial position: lying on the floor. Take your hands by the head. It is not necessary to exert pressure on the head or cross your hands. The lower back is well pressed to the floor. With our feet we begin to make the movements look like a bicycle ride. The knees move towards the chest, and the elbows are thrown by the diagonals of the knees: the right to the left and the left to the right. We perform 3 sets of 10-12 repetitions.
- Walk through a cube. A relatively new exercise, which allows you to spend many calories. In the hall it is performed in special cubes, at home you can wear a stable stool, night table. Strive alternately and get to the cube, then return. The intensity and duration depend on the height of the cube and its physical preparation.
It is not the news that by the loss of kilos of more you need to lead a healthy lifestyle. An error when losing weight will go to the hall, but do not adhere to food rules. The body must receive less than you spend. And if this side of the problem depends only on you, then we will help you with fat burning training.