How to exercise to lose weight

Everyone knows about the benefits of sports. However, it is not enough just to do it. You need to do this correctly, if, of course, you are interested in a good result. How to do sports to lose weight? Find out from this article.

How to warm up muscles before training

Why is he so important at all, this warm-up? Pros of high-quality warming up of muscles before class:

• an increase in temperature in the muscles contributes to their better work;
• reducing the risk of injury;
• elastic muscles - effective training;
• vasodilatation, which reduces the load on our "motor";
• sweat is released, which saves the body from overheating;
• there is a release of hormones that are responsible for strength, endurance, or the sensation of pain;
• psychological preparation, concentration.

Without a quality warm-up, training will not only be ineffective, but there is also a real risk of stretching, bruising, or even a malfunction of the heart.

How to warm up properly before playing sports:

• Start the exercises from easy to hard. The beginning of any workout is run... It allows you to warm up the entire body as a whole. Then go to warm-up each muscle group separately.
• Bicycle.
• Cardio activity - running, climbing stairs, swimming. Duration 30 minutes, intensive load.
• Any game, it is good if with the participation of other people.
• Each muscle group separately. Before you start lifting weights, for example, you should stretch these muscles with lighter dumbbells. The time for warming up each muscle is 2-4 minutes.

If the warm-up is done before going to the gym, then 7-10 minutes is enough for each item. In the case when you have a more serious load, each exercise should be performed for about 15 minutes.

Do not assume that warming up is already a workout. Therefore, it is not worth giving all the best at this time. Otherwise, your workout will end before it starts.

It is necessary to complete any warm-up stretching the muscle that you plan to train further.

How to do sports correctly

First of all, let us remind you that sport is not compatible with the wrong food... No matter how hard you train, if your diet far from perfect, all efforts will come to naught.

Good workout rules:

• Comfortable quality clothing. Synthetics does not allow the body to breathe, which means it will interfere with normal thermoregulation. But pure cotton won't do either. It will quickly get wet with sweat and stick to the skin.
• Should not be worn on workout old unnecessary clothes. You should only experience positive emotions from playing sports.
• The right footwear will reduce stress on the spine. Sneakers with thin soles, or barefoot practice, are contraindicated.
• Try to be deodorant free during your workout. Applying antiperspirant is good in everyday life, but in the training room, it will provoke a failure in heat exchange.
• Drink plenty of fluids. Not to gurgle in the stomach, of course. But even if there is no thirst, it is recommended to take a couple of preventive sips every 15 minutes. Dehydration should not be tolerated.
• Loud music playing on headphones while exercising can damage your hearing.
• Running on asphalt is bad for your joints. The asphalt is too dense to absorb.
• You can train an hour after eating. Eat - 40 minutes after class.
• In terms of biorhythms, the best time to exercise is from 8 pm to 10 pm.
• Clean fresh air is a must. Open windows near a motorway are not oxygen-rich ether.

Effective weight loss exercises

Top 13 Best Quality Exercises weight loss:

• SP lying on your back. Raise your straight legs and arms at the same time. Try to touch your feet with your hands.
• A difficult but very powerful exercise. IP - lying emphasis, as in push-ups. Transfer the weight to your hands, push off the floor with your feet. As if jumping up. In this case, the hands do not come off the floor.
• Regular squats can be even more effective if you also make a jump while straightening your legs.
• Various twists. Raising two legs to different shoulders. In a seated position, raise your legs off the floor, and twist your torso in different directions.
• Jump up the step. Or step aerobics.
• Combine Kind with healthy - dance.
• Weight-bearing exercise will help you burn more calories.
• Trainer stepper, any of its variations.
• Running helps you burn just over 600 calories in a 60 minute workout.
• Swimming. A fairly simple type of load, however, very effective.
• Yoga.
• Household chores are also very energy intensive.
• Sex helps to get rid of about 200 calories in just half an hour. The most enjoyable workout ever.
• Horseback Riding.
• From any action can benefit from muscle tension. For example, squeeze the gluteus muscle with each step and the shape of the priests will always please the eye.