How to do exercises for weight loss
Sport And Fitness Educational Program / / December 19, 2019
This charge will help you wake up faster, increase waste calories and speed up the fat burning. Perform complex every day: in addition to extra energy, you bleed the endurance and coordination and provide a good mood in the morning.
Charging is composed of two parts: the first - warm-up, take 3-5 minutes and will start directly in bed, on the second - cardio - will leave for 5-10 minutes depending on the number of laps.
For the second part, you will need a timer. Suitable and normal on the phone, but make it easier to deal with, it is better to download the app with audio notifications.
Price: Free
Price: Free
warm-up part
- Diaphragmatic breathing - 5 breaths.
- Gluteal bridge with a turn of the body - 3 times in each direction.
- The rise of the pelvis with legs bent - 5 times.
- "Cactus" - 5 times.
- Squats with a forward tilt - 5 times.
Respiration
Lie on your back, you can not even open my eyes. Place one hand on your stomach to feel its movement. Take a deep breath, inflating the stomach, and then fully deflate.
Gluteal bridge with a turn of the body
Bend your knees and place feet on the bed. Raise your hips as high as possible, tighten your buttocks. Then lower it raskinte hands and turn the knees bent in one direction, and a head - to another.
Return to starting position and repeat again. Each time the alternate side.
The rise of the pelvis with legs bent
Bring your knees up to her, and cross your ankles. Tear off a basin from a bed, lower back and repeat.
Cactus
You can do this exercise standing or sitting on the bed. If you chose the latter, make sure that the back was straight.
Dilute direct hand in hand, then bend your elbows and forearms move forward, and then up to the body was like a cactus. From this position, raise your arms up in the letter Y, and then down again - to "cactus" forward to "cactus" and Y.
To avoid confusion, only a few times in the number of positions Y.
Squat with forward inclination
Stand with feet shoulder-width apart, do a deep squat, then lift your pelvis up and touch the floor with his hands. From this position, go away again in the squat and straighten. This is one time.
active kardiochast
Set a timer and perform each exercise for 30 seconds.
- Jumping with the rotation of the pelvis.
- Knee to the chest to the bar.
- Jumping to turn aside.
- Lifting the arms and legs in the bar.
- Jumping Jacks.
- Touching the feet in the crab.
- Jumping "feet together - legs apart" in the squat.
- Touch the floor in the hip strip.
- Poluborpi.
- Stretching in a deep lunge.
Do all the exercises in a row without rest. They are built so that you have time to catch your breath. If at the end of the circle feel that burden a little, take the second.
Jumping with the rotation of the pelvis
Jumping deploy pelvis right and left. Perform at a rapid pace.
Knee to chest strap
Stand in the bar on the forearms, pull your knee to your chest, arching your back arch, and then return the leg back. Repeat with the other leg. When you return to the bar, make sure that the waist does not sink.
Jumping with a turn in the direction of
Starting position - feet apart. Perform three jump "feet together - legs apart," and then turn the housing with a jump and the pelvis to the side and go back. Each time the alternate side.
Lifting the arms and legs in the bar
Stand at the bar, in turn, raise your hands and feet. Try to stay at least for a short time at each position. Do not lift my head, point at the floor.
Jumping Jacks
Jump "feet together - legs apart" on the toes, do not put your heels on the floor. Connect the arms above the head.
Touching the feet of the Crab
Sit down, bend your knees, put his hands on the floor behind the body. Tear off a basin from the floor - it's original position. Touch the hand of the opposite foot, lifting them off the floor. Try not to drop the hips low and maintain brisk pace.
Jumping "feet together - legs apart" in the squat
Drop down into the crouch - above the thighs parallel to the floor, hands folded in front of him. Jump "feet together - legs apart," being careful not to change the depth of the squat and keep your back straight. Do not lower the heel on the floor, jump on the toes to maintain a good speed.
Touch the floor in the thigh strap
Stand in the bar on the forearms, tense press. Expand the basin, and touch the floor with one hip. Return to the bar and repeat on the other side.
Poluborpi
Put your hands on the floor and in the jump leave laying emphasis. Make sure that during this movement the waist does not sink. Then jump substitute legs to the hands, jump out up and clap your hands behind your head.
Stretching in a deep lunge
Stand at the bar, take a deep lunge forward, turn the body to the side of the bent leg and stretch your hand up. Change the foot and repeat to the other side.
Perform each exercise gently and slowly, take your time. Reassure the pulse, feel the stretch warm up your muscles.
Do not limit the charge: good nutrition and more exercise will help you lose weight faster. Choose a suitable diet and taste our pie and interval training for at home.
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