One of the main motives of the campaign at the fitness club is the desire to lose weight. This is understandable. Extra pound will not bring health and attractiveness. Our coaches constantly work with a weight loss demand and help customers change: gain a beautiful press and elastic muscles.
In the article, we selected effective body burning exercises in the stomach, foot and whole body. Many of them are simple, you can try to make them a home environment, find a video of training. But first, we will understand the question of how women's training differs from the male.
Differences of female fat burning exercises by male
Muscle structure in men and women is the same, so from the perspective of physiology there is not much difference in what the exercises perform. However, nature is so determined and aesthetically accepted in society that in men the upper body is more developed, and in women - the lower.
In the fitness room, men work their hands, forearms, back and breasts and women - waist, hips and buttocks. And there are no purely male or just female exercises. The difference is in the general approach to execution and technique. The number of exercises in women's training is more than in male. Women are more resilient by nature and are able to resist more intense training. While men are stronger, but to exhaust long circular training, even following the purpose of losing weight - they cannot.
Top-5 exercises for losing abdominal weight
Fat deposits in the abdomen are very upset by women and men. Women are still ready to put excess volumes on their hips, but they are not ready for lack of waist. We selected 5 basic fatigue exercises. If you do it day after day, week after week, luck will leave and the waist will get the right outline.
Turns out. The starting position should resemble the attitude of a boxer: place your feet in the shoulder width, glue your knees, gather shoulders forward. Put your palms in the lock or get a weight. Adjust in this position. Make quick curves in different directions. Perform 3 approaches 20 times.
Tilts in static plie. Set your feet -the bay to leave. Get in Plie, clearly a pelvis down. Turn the pelvis, close your hands on top with a weight. Make short short tilts straight and straight. 10 repetitions, 3 access.
Hundred lie down on the carpet. Raise your feet up at an angle of 45 degrees. Raise the upper body in the tension sensation in the stomach. Machs with straight hands up and down. Perform 3 groups 30 times.
Basic rotation. Lie on the floor, bend your legs to your knees. The legs are clearly fixed. The hands are in the position behind the head. Wash your head and shoulders from the floor, bending the body position. The legs remain in place without movement. Perform 10 times.
Bicycle sitting. Sit in the carpet. Raise your hands up and behind your head click the palms in the lock. Devote the back and stretch it diagonally: with your left hand - on the right foot and vice versa. 10 Repeat Left and Right.
Top-5 exercises for losing weight
It is not enough to want to lose weight in the hips, it will not be possible to do so. Only regular training and proper nutrition will allow you to do this. We will share with you exercises, performing which you will lose weight with a regular fitness lesson.
Squat + kick. Standing position. Smell your hands on the lock. Perform a classic meeting and when you raise, make a sharp blow with your foot on the side. Perform an exercise with the alternation of legs at 10 repetitions for each.
Lunch forward. Put your legs a little bit of shoulder width. Bend your hands, palms close to chest level. With the right foot, take a moisture forward, the angle should be 90 degrees. The thigh is parallel to the floor. The support leg should touch the floor slightly. Return to the starting position and attack the left leg. 15 repetitions for each leg in 3 approaches.
MAH's foot. Get the "on all four sides" position. Raise the right foot above the lift is performed with a straight leg in the parallel of the thigh with the floor. Make a rhythm with your left foot. Make sure the back is right. Perform 3 access 15 times on each leg. This simple exercise is one of the best for hips and buttocks, performing with the right technique it reduces the amount of subcutaneous fat.
Drying with deep gathering. This is a high intensity exercise and the correct execution technique is important to avoid damage. Place your wide legs, make sure the knees are on the feet. Hands, for balance, you can lie forward. Slowly dip it in a deep gathering, following your knees do not extend beyond socks. Quickly jump up, adjusting your hands along the body. Return to a deep meeting and repeat the jump. Make 10 repetitions.
Special bridge. Lie on the floor. Cross your hands on your chest or place it along your body. Bend your legs to your knees. The legs rest on the floor. There should be no space between the back and the carpet, the lower part of the back should be buried on the floor. Filling the buttocks, raise the pelvis up: first the pelvis breaks down, followed by a spine. Check the position of the back, there should be no deviation in it. Slow down slowly. Repeat 15 times.
10 Effective Weight Loss Exercises throughout the body
Jumping on a rope. Exercises available for calorie burning. You need to jump intensely. The sooner you jump, the more calories burn. The speed should go about two jumps in a second.
Squats. This simple exercise will help remove fat from the hips and feet. Stand straight, stretch your arms forward. Squat as if you are trying to sit in a chair. Perform 3 approaches 10 times.
Twisting "Twist". Sit on the carpet, bend your legs, glue your body forward so that the letter "V" is formed between it and your feet. Extend your hands, place your palms together and, in extraction, start putting the chest on the right and left in motion, maintaining the position of the pelvis without moving.
Jet give in the grass. Stay in the bar position and start dancing: feet away, then together. If you can't jump, do the exercise. Gradually, it is necessary to increase the rhythm. 20 seconds of work - 20 seconds of rest.
Planck. Take the stretched accent, place your hands, as during the push break or bend on the elbows. Foot ocksature rely on carpet. Check the position of the back, which should not bend and fall. There is no need to stay for a long time, the quality of execution is important. It is necessary to take some 40 seconds access.
Burpi. It is quite difficult to execute, you may need the help and advice of the coach. From the starting position of the stay, make a snack and get your hands on the floor, then throw your feet back to be in the classic bar. Perform a push and throw your feet into the position of jelly. Make a jump up and tighten your palms over your head. Perform 3 approaches 10 times.
Scalolas. Starting the starting position. Otherwise, at a quick pace, pull your feet, imitating the movement along the mountain. You have to perform the exercise intensely, at the rhythm of the run. Also, like Burp, 3 approaches are executed 10 times.
Running in place. High knee jogging. Run your back and start running alternatively by raising your knees. The rhythm should be kept moderate and not forget about breathing. You need to breathe from the nose. At a very fast pace, you risk knocking on your breath, slowly running effectively. Run for 20 seconds. 4 times.
Bike starting position: lying on the floor. Take your hands for the head. It is not necessary to put pressure on your head or pass your hands. The bottom pressed tightly on the floor. With our feet we begin to make movements that resemble a bike ride. The knees move toward the chest, and the elbows pull from the knee diagonals: right to left and left to right. We perform 3 sets of repetitions 10-12.
Walking for a cube. A relatively new fitness exercise, which allows you to spend a lot of calories. In the hall is performed in special cubes, you can use a durable bench, bedroom table at home. Strive alternately and go to the cube, then go back again. The intensity and duration depends on the height of the cube and your physical preparation.
It is not the news that for the loss of extra pound you need to lead a healthy lifestyle. A mistake in losing weight will go to the room, but do not adhere to the food rules. The body should take less than it spends. And if this side of the issue depends only on you, then we will help you in training fat burning.
