Excercise to Lose Weight Quickly
If you want to lose weight quickly , the best method is to practice aerobics steadily for 1 hour, three days a week, leaving every other day to rest. Here a selection of the best exercises. stir into the routine of cardio to lose weight and combine these exercises with other like jogging, cycling or swimming.
Squats (3 sets / 10 reps)
Stand with your feet in a straight line on your shoulders, lower your hips as if you sit in a chair. Bend your knees to the thighs must become parallel to the ground. Learn how to sit in our video tutorials. And if you want a small challenge, you can also do this by holding dumbbells.
Pushups (3 sets / 12 reps)
Lie down and place your hands parallel to the shoulders. Stretch your legs and supports only the tips of the toes. Now go down and up the chest keeping your legs straight. You can also do this by supporting the knees, if at first you find it difficult. This exercise is not as easy as it sounds. Learn how to do push-ups correctly and will help you lose weight quickly, plus help you increase your biceps and pecs.
Lunges (2 sets / 14 reps)
The strides are one of the exercises most complete and are present in all workout routines. Keep a semi-squatting position with your hands on your hips, and alternately forward again and leg. The front leg should never exceed 90 degrees and the heel of the foot is not moved off the ground. Over time you can do this exercise by holding a dumbbell in each hand. Learn now how to make strides correctly and all the exercises to include in your routine.
Funds triceps (3 sets / 12 reps)
Place your hands on a chair or bench and feet away to lower the hip flexing elbows. The exercise can also be performed by placing the foot on another bench or chair and triceps exercise is better but do it only when you look prepared, it is easy to slip and fall.
Knee raises (3 sets / 15 reps)
She begins to trot about yourself and raise your knees bent at 90 °.
Calf raises (3 sets / 15 reps)
Trotting about yourself place the palms on the buttocks facing out. Bend your knees to tap hands.
Arm lateral raises (3 sets / 15 reps)
Upright, he raises both arms with some weight in each hand. Serve: dumbbells, bottles or whatever you have on hand.
Dominated or rowing (2 sets / 15 reps)
For this exercise, it would be perfect to install a bar in the top of a door. The dominated are exercises to train most complete back. If you do not have a bar, or you can not install it at home, you can do rowing exercises. One of the simplest is to use a bench or chair to support the knees. With the other arm you should do pushups lifting a weight.
Abs (2 sets / 20 reps)
Although we have all learned to train the abs in the traditional way it is now known that the best way to exercise these is performing the abdominal bicycle . To do this, you must lie on the floor on your back, place your hands behind your head, lift your knees and imitate pedaling a bicycle.
Stretches
It is important to warm the joints before and after exercise , especially the ankles and knees, as they are the areas that accumulate workload without doubt. Therefore, stretching exercises and stretching are the bridge between sedentary and active. With these stretching routines you will get: increase flexibility, prevent common injuries such as pulled muscles, sprains, tendonitis, joint discomfort, etc. You also will improve circulation and muscle oxygenation and therefore recovery. They are also the perfect way to relax after your day's workout.
These recommendations of exercises are suitable for all kinds of people, because the exercises are basic and easy to perform and no special equipment is required.
Squats (3 sets / 10 reps)
Stand with your feet in a straight line on your shoulders, lower your hips as if you sit in a chair. Bend your knees to the thighs must become parallel to the ground. Learn how to sit in our video tutorials. And if you want a small challenge, you can also do this by holding dumbbells.
Pushups (3 sets / 12 reps)
Lie down and place your hands parallel to the shoulders. Stretch your legs and supports only the tips of the toes. Now go down and up the chest keeping your legs straight. You can also do this by supporting the knees, if at first you find it difficult. This exercise is not as easy as it sounds. Learn how to do push-ups correctly and will help you lose weight quickly, plus help you increase your biceps and pecs.
Lunges (2 sets / 14 reps)
The strides are one of the exercises most complete and are present in all workout routines. Keep a semi-squatting position with your hands on your hips, and alternately forward again and leg. The front leg should never exceed 90 degrees and the heel of the foot is not moved off the ground. Over time you can do this exercise by holding a dumbbell in each hand. Learn now how to make strides correctly and all the exercises to include in your routine.
Funds triceps (3 sets / 12 reps)
Place your hands on a chair or bench and feet away to lower the hip flexing elbows. The exercise can also be performed by placing the foot on another bench or chair and triceps exercise is better but do it only when you look prepared, it is easy to slip and fall.
Knee raises (3 sets / 15 reps)
She begins to trot about yourself and raise your knees bent at 90 °.
Calf raises (3 sets / 15 reps)
Trotting about yourself place the palms on the buttocks facing out. Bend your knees to tap hands.
Arm lateral raises (3 sets / 15 reps)
Upright, he raises both arms with some weight in each hand. Serve: dumbbells, bottles or whatever you have on hand.
Dominated or rowing (2 sets / 15 reps)
For this exercise, it would be perfect to install a bar in the top of a door. The dominated are exercises to train most complete back. If you do not have a bar, or you can not install it at home, you can do rowing exercises. One of the simplest is to use a bench or chair to support the knees. With the other arm you should do pushups lifting a weight.
Abs (2 sets / 20 reps)
Although we have all learned to train the abs in the traditional way it is now known that the best way to exercise these is performing the abdominal bicycle . To do this, you must lie on the floor on your back, place your hands behind your head, lift your knees and imitate pedaling a bicycle.
Stretches
It is important to warm the joints before and after exercise , especially the ankles and knees, as they are the areas that accumulate workload without doubt. Therefore, stretching exercises and stretching are the bridge between sedentary and active. With these stretching routines you will get: increase flexibility, prevent common injuries such as pulled muscles, sprains, tendonitis, joint discomfort, etc. You also will improve circulation and muscle oxygenation and therefore recovery. They are also the perfect way to relax after your day's workout.
These recommendations of exercises are suitable for all kinds of people, because the exercises are basic and easy to perform and no special equipment is required.
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