By deciding to take your shape seriously, approach the weight correction in a comprehensive way.If you haven't entered the sport before, start with free -time walking or riding a bike, costing this at least 60 - 90 minutes a day.You can even ride in winter!Such physical activity will awaken your body and allow you to start performing exercises in cardio durability and muscle.
Add by jumping with a rope to walk.This simple and simple exercise is ideal for all ages and every complexion.Jumping with a rope makes you sweat properly, warm your muscles and lungs.Where to travel - 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, sloping, which is very important for those who want to remove fat from the sides and abdomen.
At work, make sure your body does not remain in a position for a long time.Get up from the table and cook your back, lower back and neck.Simple movements, known to us by physical education at school, will improve blood flow, and this, in turn, will stick the brain with oxygen, and your work will go much more productive.Some exercises can be done without getting up.For example, rotate your head, legs, lift 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 protein -rich products, eat vegetables and fruits, drink more clean water.Refuse alcohol: Contributes to the accumulation of fat deposits.Try to eat no later than 2-3 hours before the class.Otherwise, during training, you will soon get tired and feel lethargic.
The next five exercises will not require you any special equipment or physical training.But with their help you can keep the body in good shape.
5 exercises
bikeThis exercise perfectly develops the press and back muscles, and also has a beneficial effect on the intestines.
Reverse -s -ups.They are considered one of the best exercises for triceps.When pushing from a bench or cross strip placed behind the issue, you will get beautiful and strong hands.
Scalolas.It is difficult to overestimate the benefits of this exercise, as almost all body muscles are involved in its implementation.
Planck.An ideal exercise because it includes all major muscle groups: transverse muscles, rectus and oblique abdominal, and in addition, buttocks.
Burpee.This is a combination of jumping, ribbon and push.With burpee, all body muscles are involved in work and a large number of calories burn within a short time.