Having decided to seriously take up your form, approach weight correction comprehensively.If you did not go in for sports before, start with leisurely walking or riding a bicycle, devoting this to at least 60 - 90 minutes a day.You can ride even in winter!Such physical activity will wake your body and will allow you to start performing exercises on cardio and muscle endurance.
Add jumping with a rope to walking.This simple and easy exercise is ideal for all ages and any complexion.Jumping with a rope makes you properly sweat, warm up muscles and lungs.Where to ride - at home, in the yard or in the park - you decide.In addition, you can not only jump with a rope, but also perform other exercises, for example, tilting, which is very important for those who want to remove fat from sides and abdomen.
At work, make sure that your body does not remain in one position for a long time.Get up from the table and knead your back, lower back and neck.Simple movements, known to us from physical education lessons at school, will improve blood flow, and this, in turn, will saturate the brain with oxygen, and your work will go much more productive.Some exercises can be done without getting up.For example, rotate the head, feet, raise and lower your shoulders ..
When preparing the body for training, review your diet.Exclude products with a high content of oils, sugar and fats from it.Eat products rich in protein, eat vegetables and fruits, drink more pure water.Refuse alcohol: it contributes to the accumulation of fat deposits.Try to eat no later than 2-3 hours before class.Otherwise, during training, you will quickly get tired and feel lethargic.
The next five exercises will not require you any special devices or physical training.But with their help you can keep the body in good shape.
5 exercises
BIKE.This exercise perfectly develops the muscles of the press and back, and also has a useful effect on the intestines.
Reverse push -ups.They are considered one of the best exercises for triceps.When making push -ups from a bench or crossbar located behind the case, you will get beautiful and strong hands.
Scalolas.It is difficult to overestimate the benefits of this exercise, since almost all body muscles are involved in its implementation.
Planck.An ideal exercise, because it involves all the main muscle groups: transverse, rectus and oblique muscles of the abdomen, and in addition to this, also buttocks.
Burpee.This is a combination of jump, bar and push -ups.With Burpee, all body muscles are included in the work and a large number of calories are burned in a short time.