After deciding to take your shape seriously, take a comprehensive weight for weight adjustment.If you have not been involved in sports before, start with casual walking or bicycle ride, dedicating it to at least 60-90 minutes a day.You can even drive in the winter!Such physical activity will awaken your body and allow you to start performing cardio and muscle endurance exercises.
Add a rope jump to walking.This simple and easy exercise is perfect for all ages and any complexion.Jumping with a rope makes you sweat properly, warm your 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, such as tilting, which is very important for those who want to remove fat from the sides and abdomen.
During work, make sure your body does not stay in one position for a long time.Get out of the table and knead your back, lower back and neck.Simple movements known to us from the physical education lessons at school will improve blood flow and this in turn will saturate the brain with oxygen and your work will become 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.Disconnect products high in oils, sugar and fat from it.Eat products rich in protein, eat vegetables and fruits, drink more clean water.Refuse alcohol: contributes to fat accumulation.Try to eat no later than 2-3 hours ago.Otherwise, during your workout you will quickly get tired and feel lethargic.
The next five exercises will not require special devices or physical training.But with their help you can keep your body in good shape.
5 exercises
A motor.This exercise perfectly develops the muscles of the press and back, and also has a beneficial effect on the intestine.
Pressing --ups.They are considered one of the best triceps exercises.When you push -ups from a bench or crossbar, behind the case, you will get beautiful and strong hands.
Skalolas.It is difficult to overestimate the benefits of this exercise, as almost all the muscles of the body participate in its performance.
Planck.Ideal exercise as it includes all the basic muscle groups: transverse, rectus and sloping abdominal muscles and, in addition, also the buttocks.
Burpee.This is a combination of jump, bar and pressing -ups.With Burpee, all the muscles of the body are included in the work and a large number of calories are burned in a short time.