Exercise for weight loss lyashek

August 12, 2017 17:50 | Diet And Weight Loss


When choosing clothes for the gym should be remembered that natural or specially developed materials, such as cotton, or taktel goreteks, more convenient than the simple synthetics that do not leak air.
Better put on some easy things that you can undress, when necessary.In addition, elastic and loose clothes are much more convenient than the tight and close.Gymnastic slippers have no arch support and do not provide support for the foot.In running shoes soles are too wide, so the ones you can easily damage the ankle.For gymnastics is best to use normal shoes with flat soles or special shoes aerobics.

Sports training consists of three parts.Occupation always begins with preparatory exercises - workout.This is followed by the main part, or proper training, and completed all the exercises on relaxation.
The aim is to set up the body warm for the upcoming workload.You just gradually increase the weight by performing repetitive exercises at first not too hard, then all the increasing pace and finally get int

o the rhythm at which the tire quickly, or reach the point of exhaustion.
Try to diversify the warm-up and create for themselves a healthy motivation to accomplish it.The more success you have achieved in the fitness, the longer should be warm.
In addition, if you are in the morning warm-up should be longer than if you were doing tonight.Similarly, in
warm season warm-up will be shorter than in the cold.
Then you move on to the main part of the training, that is, to carry out the exercises, with a particular focus on the abdominal muscles, lower back and hips.Because in the course of a workout you've warmed up your muscles, you should not frighten exhausting workload.The old adage "Easily and not catch fish from the pond" in sports is especially important sounds.
relaxation exercises should be to normalize the metabolism.The organism is overloaded physically and mentally, slowly returns to a state of rest.At this stage, do not expose yourself to new stresses.Relaxation should provide your body with the necessary recovery and create you desire again to begin classes the next day.
Try to finish the training session, before the feel complete physical exhaustion.Otherwise, you may lose the desire to start the course the next time, as will still feel tired, and it's not in your best interest!


1. Do not hold your breath!This is especially true beginners who during stress often hold their breath.Breathe calmly and evenly.Exhale as strained muscles or feel the burden.One tip: if you can not breathe properly during exercise, is counted aloud each repetition.Thus you will automatically expire when the load on the muscles.
2. Correct posture and exercise technique is not as important as breathing.Carefully read the description of the exercise, and only then begin to train.
3. Concentrate on training.Very often workout gymnastic elements and stretching are carried out as if in passing.Nesobrannosti, inattention and fatigue often leads to injury, mainly - an ankle injury.
4. Concentration requires a warm-up and relaxation.You need to relax the muscles after exercise, and to restore normal blood flow.Training should bring you pleasure.


Each time before starting the main part of the training you need to perform the following exercises.
cardiovascular systems, as well as muscles, ligaments, bones and joints, should be prepared for stress.Your movements should be smooth, and the body - flexible.
Workout can be done to rhythmic music.However, during exercise the main part of the training you need to concentrate fully, so the music would be inappropriate.

Exercise 1
Walking on the spot.Step springy.Move your hands to the beat walking.
duration of the exercise: 1 - 3 minutes

Exercise 2
Walking in place, lifting knees high.Step springy.Move your hands to the beat walking.
duration of the exercise: 1 - 2 minutes

Exercise 3
Stand erect with feet together.Follow the jump in place, turning the body alternately left and right.During the jump perform swing arm in the direction of rotation.
duration of the exercise: 1 - 2 minutes

Exercise 4
Lift leg bent at the knee up.Reach knee elbow of the opposite arm.
exercise duration: 30 seconds - 1 minute

Exercise 5
Lift leg bent at the knee as high as possible, at the same time lowering the arms bent at the elbows.Repeat the movement with the other leg.
exercise duration: 30 seconds - 1 minute

Exercise 6
perform jumps on the spot.Place the hands on the waist, high lift leg bent at the knee.Alternately allot leg to the side and return to the starting position.After completing the required number of jumps and change leg.
exercise duration: 30 seconds - 1 minute

Exercise 7
Perform jumping on the spot, in turn changing the position: legs together, arms down along the body - feet wider than shoulders, hands apart.
exercise duration: 30 seconds - 1 minute

Exercise 8
Put the neck barbell on your shoulders and slowly follow the twists and turns in directions.Monitor the smooth movements and avoid jerking.
Embodiments:
1. Keeping the tension, pause for a few seconds at the end of the movement.
2. At the top of the movement do a little jerk.
exercise duration: 30 seconds - 1 minute

Exercise 9
Be straight with your feet wider than shoulder width.Follow tilts forward, trying to reach an elbow to the opposite knee legs, shifting her weight.Make sure that your back remains straight.
exercise duration: 30 seconds - 1 minute.



Exercise 1 Lie on your back, lift your left leg straight up and stretch your arms along the body.The maximum straining press, lift the upper back, lifting his head from the floor, hands and right foot - on weight.Repeat the exercise with your right foot.
Embodiment:
1. Keeping the tension, pause for a few seconds at the top of the movement.
number of repetitions - 8 - 10.


Exercise 2 Lie on your back, lift straight legs straight and pull your hands up.The maximum straining press, lift the upper back, trying to reach with your fingertips to the socks.If you are not fitness, you can start with one hand behind his head.
Embodiments:
1. Keeping the tension, pause for a few seconds at the top of the movement.
2. Keeping tension, pause for a few seconds at the bottom, middle and top of the movement.
number of repetitions - 8 - 10.


Exercise 3 Lie on your back, bend the right leg at the knee, get bent at the elbows hands behind his head.The maximum straining press, lift the leg bent at the knee and lifting the upper back, drag up and right.The left leg - on weight.
Embodiment:
1. Keeping the tension, pause for a few seconds at the top of the movement.
number of repetitions - 8 - 10.


Exercise 4 Lie on your back, bend the right leg at the knee, get bent at the elbows hands behind his head.Sit down, picking up the straight arm and left leg.The right leg - ups.
number of repetitions - 8 - 10.


Exercise 5 Lie on your back, bend the right leg at the knee, get over her left leg, bent at the elbows - his head.The maximum straining press, lift the upper body, and drag to the left.
Embodiments:
1. Keeping the tension, pause for a few seconds at the top of the movement.
2. Keeping tension, pause for a few seconds at the bottom, middle and top of the movement.
number of repetitions - 8 - 10.

6
Exercise Lie on your back, bend the right leg at the knee, get over her left leg, bent at the elbows - his head.The maximum straining press, simultaneously lift your upper body and legs.
embodiment;
1. Keeping the tension, pause for a few seconds at the top of the movement.
2. Keeping tension, pause for a few seconds at the bottom, middle and top of the movement.
number of repetitions - 8 - 10.

7
Exercise Lie on your back, lift your legs straight up, bent at the elbows, hands behind his head rewound.The maximum straining press, lift the upper body, and drag to the right.
Embodiments:
1. Keeping the tension, pause for a few seconds at the top of the movement.
2. Keeping tension, pause for a few seconds at the bottom, middle and top of the movement.
number of repetitions - 8 - 10.

Exercise 8
Lie on your back, bend your knees and place them on a chair.Get into the left hand behind his head, the right to pull the knees.The maximum straining press, lift the upper body and drag with your right hand to your right knee.
Embodiments:
1. Keeping the tension, pause for a few seconds at the top of the movement.
2. Reach your right hand to your left knee.
number of repetitions - 8 - 10.

Exercise 9
Sit on the floor, legs bent at the knees - in the air, bent at the elbows - ups behind.Straighten the legs, pull socks up and forward.
Embodiments:
1. Keeping the tension, pause for a few seconds at the top of the movement.
2. straightened his legs, drag up and down heels.
3. Straighten legs upwards and outwards.
number of repetitions - 8 - 10.

10
Exercise Sit on the floor in front of a chair, as shown in the figure.Legs bent at the knees - suspended parallel to the floor, arms bent at the elbows - ups behind.Straighten the legs, pull ahead socks.Perform the exercise in the opposite direction.
number of repetitions - 8 - 10.

11
Exercise Lie on your back, bend your knees and place them on a chair.Pull straight hands to the left.The maximum straining press, raise your upper body and place your right hand in his left knee.
Embodiments:
1. Keeping the tension, pause for a few seconds at the top of the movement.
2. Keeping tension, pause for a few seconds at the bottom, middle and top of the movement.
number of repetitions - 8 - 10.

12
Exercise Lie on your back, legs straight, spread to the sides, pull the arms straight forward.The maximum straining press, lift the upper body, arms drag forward.
1. Keeping the tension, pause for a few seconds at the top of the movement.
number of repetitions - 8 - 10.

13
Exercise Lie on your back, legs straight, spread to the sides, pull the arms straight forward.The maximum straining press, lift the upper body and alternately drag left or right.
Embodiment:
1. Keeping the tension, pause for a few seconds at the top of the movement.
number of repetitions - 8 - 10.

14
Exercise Lie on your back, bend your knees, stretch your arms out straight.Raise legs bent at the knees up, lifting your pelvis off the floor, hands - ups.
Embodiments:
1. Raising his legs up, straighten their knees.
2. Hold down between your knees and hold a book, raising and lowering the legs.
number of repetitions - 8 - 10.

15
Exercise Sit on the floor, straighten your legs bent at the elbows - ups behind.Lift straight legs up.
Embodiments:
1. Keeping the tension, pause for a few seconds at the top of the movement.
2. At the bottom of the movement keep your feet in the air, not lowering them to the ground.
number of repetitions - 8 - 10.
break between sets - 15 seconds.
number of repetitions - 8 - 10.

16
Exercise Sit on the floor, bend your knees and keep them in the air, hugging her knees.Straighten the legs upward and forward at the same time taking his hands behind his back.
Embodiment:
1. Keeping the tension, pause for a few seconds at the top of the movement.
number of repetitions - 8 - 10.
break between sets - 15 seconds.
number of repetitions - 8 - 10.

Exercise Exercise 17
"Scissors".Sit on the floor, legs straight, spread apart, keep them in the air, bent at the elbows - ups behind.To reduce and dilute the straight legs in front of him.
Embodiment:
1. Reducing feet criss-crossing them.
number of repetitions - 8 - 10.
break between sets - 15 seconds.
number of repetitions - 8 - 10.

Exercise Exercise 18
"Bicycle".Keep your feet in front of him in the air, imitate cycling.
Embodiment:
1. retracted bent at the elbows - on weight.
number of repetitions - 8 - 10.
break between sets - 15 seconds.
number of repetitions - 8 - 10.

19
Exercise Lie on your back, arms to the side, lift the straight leg up.Follow mahi note with straight legs to the side.Hands - ups.
Embodiments:
1. Keeping the tension, pause for a few seconds at the top of the movement.
2. Keeping tension, pause for a few seconds at the bottom, middle and top of the movement.
number of repetitions - 8 - 10.
break between sets - 15 seconds.
number of repetitions - 8 - 10.

20
Exercise Lie on your side, lift up on one elbow, bend your knees and keep them suspended.Straighten the legs in the air, bent at the elbow hand - ups.
Embodiment:
1. Keeping the tension, pause for a few seconds at the bottom and top of the movement.
number of repetitions - 8 - 10.
break between sets - 15 seconds.
number of repetitions - 8 - 10.

21
Exercise Lie on your side, stretched out his left hand.Right hand bend at the elbow and rest against the floor to waist level.Brought together lift the straight leg.
Embodiment:
1. Keeping the tension, pause for a few seconds at the top of the movement.
number of repetitions - 8 - 10.

22
Exercise Lie on your side, raise on the outstretched left arm, right arm - along the trunk.Brought together lift the straight leg, shifting his weight to his left hand.
Embodiments:
1. Keeping the tension, pause for a few seconds at the top of the movement.
2. At the top of the movement pull the legs together in serried side.
number of repetitions - 8 - 10.
break between sets - 15 seconds.
number of repetitions - 8 - 10.

23
Exercise Lie on your side, slightly bend the right leg at the knee.Lift your hands and pull straight ahead.
Embodiments:
1. Keeping the tension, pause for a few seconds at the top of the movement.
2. Keeping tension, pause for a few seconds at the bottom, middle and top of the movement.
3. At the top of the movement pull the legs together in serried side.
number of repetitions - 8 - 10.
break between sets - 15 seconds.
number of repetitions - 8 - 10.

24
Exercise Lie on your back, bend your knees, arms - his head, lift the body, back straight.Straighten the right leg, pull the sock.
Embodiments:
1. Keeping the tension, pause for a few seconds at the top of the movement.
2. During motion reduces the elbows.
number of repetitions - 8 - 10.
break between sets - 15 seconds.
number of repetitions - 8 - 10.

Exercise 25
Get on your knees, torso parallel to the floor, arms bent at the elbows - his head.Lean forward so that to get his forehead to the floor, back straight.
Embodiments:
1. Keeping the tension, pause for a few seconds at the bottom of the movement.
2. Slowly and controllably rotate the torso to the left and right.
number of repetitions - 8 - 10.

26
Exercise Lie on your stomach, take straight arms back, lift the upper body, neck - parallel to the floor, legs straight, toes extended.Keeping the tension in the buttocks, bringing his hands in front of him.
Embodiment:
1. Keeping the tension, pause for a few seconds, at the end of the movement.
number of repetitions - 8 - 10.

27
Exercise Lie on your stomach, legs straight, arms - his head.