Fitness lessons for weight loss

One of points of a healthy lifestyle to which more and more people in the different countries adhere is care of physical shape. In this regard huge popularity get training fitness for weight loss and to achieve results, it is not obligatory to visit gyms.

Many lessons of fitness for weight loss do not demand the special equipment therefore it is possible to organize occupations in house conditions. Everything that can be necessary is dumbbells and desire to lose excess weight.

Fitness lessons for weight loss: correct schedule

For bystry weight loss 2 times a week are the best of all to go in for fitness. After three months of regular trainings it is possible to pass to thrice occupations. You should not hold more than four trainings a week as frequent, and especially daily occupations, will not bring desirable result. It is connected with the fact that the organism can overtire, and when there is no regular and timely rest, fats are not burned.

Each lesson fitness of the program of the house should be begun with warm-up, and to finish with exercises on an extension. Training duration – of 40 minutes till one o'clock. The number of repetitions of one exercise – not less than 15 times.

Fitness lessons for weight loss: flat stomach

Six effective exercises on a press will help to find a beautiful and flat stomach in short terms:

• Fitness exercise for a stomach No. 1: to lay down on a back, to put hands in the lock behind the head, slightly to bend legs in knees. It is necessary to strain press muscles, having at the same time raised the head and shoulders. Then, without tearing off a waist from a floor and without bending a back, it is necessary to last a chin up. To repeat 20 times;
• Twisting to the right: to lay down on a back, to stuff up the left hand for the head, and to bend the right hand in an elbow and to put on a stomach, at the same time slightly to bend legs in knees. Then it is necessary to strain stomach muscles, and to raise the left shoulder and the head from a surface, trying to reach the left elbow the right knee. To execute 20 times;
• Twisting to the left: to lay down on a back, to stuff up the right hand for the head, and to bend the left hand in an elbow and to put on a stomach, slightly to bend legs in knees. Straining stomach muscles, it is necessary to raise the right shoulder and the head, trying to reach the right elbow the left knee. To execute 20 times;
• Bicycle: the fitness exercise for a stomach is also carried out in a prone position on a floor, hands behind the head. It is necessary to bend legs in knees and to raise them so that between a trunk and hips the right angle was formed. Then it is necessary to make action legs, similar to driving the bicycle, at the same time serially to reach the right elbow for the left knee and the left elbow for the right knee. To execute 20 times in each party;
• Return twisting: to lay down on a floor, to bend legs in knees and to lift them at right angle to a trunk. Position of hands – behind the head. Then it is necessary to make spring twisting, trying to reach knees the head. The case has to keep constantly in the twisted position. To execute 20 times;
• Raising of the case – the sixth exercise training fitness for weight loss of a stomach. To lay down on a floor, to extend legs, at the same time to hold heels together, and to pull socks on itself. To put hands in the lock behind the head. Then it is necessary to raise shoulders, hands and the head from a floor, reaching a 45-degree corner with a body. To execute 20 times.

Fitness lessons for weight loss: hips and buttocks

• In the list fitness of exercises for buttocks squats are on the first place, but to achieve result, they need to be able to be carried out correctly. It is better to squat in front of the mirror as own reflection helps to control process. A starting position – legs at shoulder length and a direct back. Then, having recorded a body in a starting position, it is necessary to execute squat that hips became parallel to a floor. For bigger load of buttocks it is possible to place legs more widely. To execute three approaches on 20 times;
• Pushes are the second effective fitness exercise for buttocks. A starting position – being kneeling with the emphasis on hands. Then it is necessary to bend knees and to tighten them to a breast. After that it is necessary to straighten a leg and to slightly raise it up behind the back. When performing exercise it is necessary to watch that the back caved in as little as possible. For strengthening of loading it is recommended to use the weighting compounds fixed on ankles. To execute three approaches on 20 times;
• Attacks – the third exercise for weight loss of hips and buttocks. They should be carried out back to tighten problem zones. Thanks to attacks of a buttock gain the correct rounded shape. To execute three approaches on 20 times.

Fitness lessons for weight loss: muscles of hands

The following exercises fitness of the program of the house are expected muscles of hands about which you should not forget in the aspiration to make beautiful other parts of a body:

• Exercise with dumbbells in a standing position – to take dumbbells in hand and to rise directly, palms look at a body. It is necessary to bend forward, and then to unbend and bend hands. Elbows have to be pressed to a waist. To execute 10 times;
• Exercise with dumbbells in a prone position – to lay down on a stomach, to extend hands with dumbbells along a body, then to raise hands up. When performing this exercise training fitness for weight loss it is necessary to watch that hands did not deviate in the parties. To execute 10 times;
• – to squat squeezing from a chair facing a chair, to put hands on a seat and to be wrung out. To repeat 5 times;
• Squeezing from a floor – to rise on all fours, hands at shoulder length, to be wrung out, touching by body hands in the lower point. To execute 5 times;
• Squeezing from a wall – to rise facing a wall on step distance from it, to rest hands at the level of a breast and to execute squeezing. To watch that the case remained direct, and heels did not come off a floor. To repeat 5 times.

Fitness lessons for weight loss: exercises on legs

The completing fitness lesson for bystry weight loss is devoted to exercises on muscles of legs:

• Moves legs – to lay down on a back, an emphasis on elbows. To raise legs on 10 cm from a floor and to execute wide moves legs. Rate of exercise has to be rather bystry, legs can be crossed. To execute 15 times;
• Scissors – the same starting position, as at moves legs. It is necessary to extend hands forward and to fasten fingers in the lock. The legs raised on 10 cm from a floor to execute the movement "nozhnitsy", gradually increasing exercise speed. To repeat 15 times;
• Scissors on a stomach – to lay down on a stomach, hands behind the head. To smoothly bend a backbone – back muscles at the same time will strain. Then it is necessary to raise the head and shoulders, to pull in buttocks and to raise legs for performance of the movement "nozhnitsy". To execute 15 times.

To achieve progress, being engaged in houses, fitness the program has to be complex and affect all groups of muscles, the human body cannot grow thin selectively only in certain parts of a body – kilograms leave evenly all problem zones. The results received thanks to fitness lessons for weight loss need to be set by the healthy healthy nutrition or the balanced diet.