Before the start of spring less than a month, and it means that you have very little time to prepare your body for outdoor clothing. Of course, you can go on a diet, however, as practice shows, it gives short-term result, which will quickly go nowhere. If to speak about a result that will last for a long time, the best choice is exercise for weight loss paired with proper nutrition.
Of course, the prospect to do exercises and try to eat right might like is not for everyone. But, let's be honest, that was the result, to work. And sometimes it is hard. At such moments, think about the beautiful clothes that you can wear after you remove the extra pounds. Also losing weight this way will not happen quickly. However, the result will stay long. But if after weight loss you're going to support it, you will be able to be slim is always.
For weight loss need to do 5 workouts a week, three of which will power a set of exercises and two cardio. Also remember, before each workout you need to do a little workout.
For this exercise you need a chair. Lean on his back with his hands, stand up straight, feet shoulder width apart, right foot slightly bend in a knee. Next, the left leg sudden Mahi, returning it to its original position. Note that the position of the right foot, it should not change.
Do 3 sets of 20 for each leg.
One of the most effective exercises for slimming the lower body are squats. For this exercise, set your feet slightly wider than shoulders, toes should "look" straight. On the exhale, do the squat, the knees during the exercise should not be beyond the level of the toes. This is a very important point that will help you to avoid many injuries. On the inhale return to the starting position.
Do 3 sets of 20.
Jumping is a great exercise in order to lose excess fat all over the body. A special technique in jumps, no: the main thing is just to start doing it. The only point to keep in mind during the execution of jumps is that to land on you solely on the bent leg. Otherwise, injury is inevitable.
Perform 30 regular jumps, 20 knees with knees up, and 20 with bending of the knees.
Lie down on the floor on your right side, feet flat. Right hand bend at the elbow and grab what you want. Left position on the thigh. On the exhale, complete the swing to the left leg. The exercise is done at a slow pace and at the maximum amplitude (that is, you have to raise your leg as high as you get without bending at the knee). Further, in the same slow pace back to the starting position.
Do 3 sets of 15 times for each leg.
Plank is considered one of the most effective exercises for the entire body. So, it strengthens the press, back, buttocks and legs, and also helps to get rid of body fat. The essence of the exercise is to 2-3 minutes to stand in a static position, relying only on hands and toes. At first glance, nothing complicated. But only at first. In fact, to hold the position — hard, but the results are impressive.
To perform the plank borrow "an emphasis lying", take a breath and exhale, then lift your torso, resting on elbows and toes. Pay attention, during the exercise, your glutes and press should be as tense, and on the back there should be no deflection.
In the beginning, hold the position for 10-15 seconds, gradually increasing the time to 2 minutes.
To work on the arms you will need a dumbbell. If you don't have any, can use an ordinary plastic water bottle. To perform the exercise, stand straight, feet at shoulder level. Arms bent at the elbows, palms "look" right. On the exhale, raise your arms as high up as possible, hold the position and return to its original position. It is worth emphasizing that the exercise is performed in slow tempo.
Do 3 sets of 15 times.
Rest between sets should not exceed 45 seconds. Between exercises, rest for 90 seconds. Also, remember, after a workout not eat for 2 hours.