Effective exercises to lose weight men at home

Exercises for losing weight for men

Men are not fewer women are overweight. Each representative of the stronger sex wants to have a beautiful tightened figure.

One desire is not enough - to get rid of excess weight and have pumped up press needed exercise. Slimming men necessarily disappear in sports halls and stadiums, you can train at home.

In addition to the exercise program you need a special diet that can prevent the flow of excess fat.

Where to start slimming home

Most modern men are prone to obesity due to inactivity - sedentary lifestyle leads to the fact that the body gets a large number of calories that he had nowhere to spend.

This unnecessary ballast settles on all parts of the body. If you decide to bring her figure in order at home, be prepared that it will take an enormous endurance and will power.

This case is not one day, and the result depends on your commitment and perseverance.

A set of exercises man should be selected individually for weight loss. To start, decide what effect you want to achieve. The main objectives of which men push ahead, practicing at home:

instagram viewer

training and strengthening of the muscles;
getting rid of the extra kilos;
support the cardiovascular system.

All together, this helps improve the state of health, leading to weight loss and provides the correct formation of the perfect body.

Types of exercise for men

Cardio compulsorily included in the exercise for weight loss for men. The main objectives of this type of physical activity:

training of the heart muscle;
improving the overall endurance of man;
It makes it easier to cope with the strength training.

During the first 25 minutes of active sessions carbohydrate combustion process begins in the body. After - destroyed fats. If you want to get a good result, cardio duration should be at least 45-60 minutes. You should not overdo it - after hours of exercise begins processing the energy of muscle tissue.

Strength training is included in any set of exercises for weight loss. Abdominal muscles, legs and abdomen require a special approach, because it is concentrated on them the greatest accumulation of excess fat. The peculiarity of the fact that during one such training exercises should only be done on one muscle group. For each approach is 10-14 repetitions, only 3 sets per exercise.

What you need to do the exercises at home for men to lose weight?

Exercise for weight loss in the back and abdomen

Enough exercise 2-3 times per week for 45-60 minutes. All exercises are performed not later than 1.5-2 hours before bedtime, and not earlier than 2-3 hours after eating.

Prepare the sports equipment:

gymnastics mat;
dumbbells;
a stool or chair;
jump rope.

Exercise 1. For abdominals

Spread a mat and lie on his back. Get your hands behind your head, bend your legs and do not tear off the heel from the floor. Try to lift the entire upper part of the body and elbows touch your knees.

To begin with you need to exercise 10-15 times, every day increasing the load.

This exercise slimming belly for men is ideal, it will help get rid of excess fat in the subject area and to acquire desirable cubes press.

Exercise 2. squats

Stand erect, feet shoulder-width apart. Squat 50 times, trying to keep your back as straight as possible.

Exercise 3. Deadlift

Take a dumbbell in each hand, make a forward lean. In this case, the back remains flat, and the legs are fixed in one position. Inclination to inhale, exhale return. Performing smooth, without sudden jerks.

Exercise 4. Push ups

Lean on a chair or stool, the legs and the back lock on the same level. Breathe in, scroll down and touch the breast support, as you exhale - return to starting position. Do the exercise 5 times during the first exercise, gradually increasing to the maximum number of push-ups.

Exercise 5. Load with dumbbells

Lifting and lowering in the slope. Dumbbells inspiratory rise along the left plane, as you exhale - along the right. It is performed in a normal rhythm.

Squatting on a few dozen times can be repeated after each exercise. They improve blood circulation in the pelvis, strengthen the calf and abdominal muscles, buttocks, thighs. These physical tasks to perform particularly well in the morning, the whole day to be on our toes.

jogging

Recommended effective exercise at home for men to lose weight - it is jogging in the morning. Running refers to the cardio, which is good to fight obesity. Start with short races jogging 20 minutes a day. After try to gradually increase speed and time to achieve results in 45 minutes.

At the end of jogging do some exercises for stretching the hips muscles. You can perform squats, bending, lunging. Include the push-ups and hanging on the bar. This workout helps to activate all muscles and accelerates the process of losing weight. Such a good workout at any time of the year in the open air, in order to enrich the blood with oxygen.

Then, the fat cells are burned faster, and the path to the ideal figure becomes shorter.

Swimming

Include your schedule weekly swimming pool. Swimming - a good helper in the quest for weight loss. To achieve the result of combining it with a moderate diet and diet.

The useful swimming for weight loss:

pulled the weak point of men - the stomach, as flabby muscles begin to work actively and body fat go away;
It tidies the nervous system - eliminating the habit of "jam stress";
It improves the condition of the skin, making it more elastic, stretch marks are removed;
It strengthens the muscles of the shoulder and arm.

Exercising in the pool

For effective weight loss in the pool perform the following exercises.

Water walking

At first glance, an elementary exercise gives excellent results when in the water. Tense muscles, hands expose forward. Take the steps, trying to lift his knees as much as possible above. speed must be high.

Mahi feet

Standing up to their necks in water, arms extended in front of him. In turn, raise the legs, trying to touch the fingertips. The legs should be completely straight. Try to repeat the exercise 10-12 times. Sweeps can be done in any part.

Downloading the press in the water!

In the water, lie on your back, raise your arms to shoulder height, palms down dip. At the exit - tighten the legs bent at the knees to the chest. At the entrance - take the starting position. You can pull your knees alternately.

General tips

During any training watch water balance - the day men need to drink 2-2.5 liters of drinking water. It is better to choose a mineral without gas. This will speed up metabolism and give your body lose essential salts.

What to do if you're at home by yourself you can not choose to exercise an exercise program to lose weight men? training videos allow us to consider in detail what are the different types of cardio and strength that is required for their implementation. With their help, you can choose classes individually for their problem areas.

A source: https://vesdoloi.ru/uprazhneniya-dlya-pohudeniya-dlya-muzhchin

exercises to lose weight for men: at home and the gym

The problem of excess weight mainly concerned women, but also representatives of a strong half of mankind it does not shy away from.

To solve this problem requires a comprehensive approach: dietary restrictions, a healthy lifestyle and physical activity.

The last point (sports) is now at the peak of popularity, since it not only contributes to the visual correction, but also improves health.

recommendations

Slimming men has some features, so it can not be compared to weight loss in women. In particular, they need to combine power exercises with cardio to burn the fat and and build muscle mass.

For best results, it is impossible to ignore the advice of professionals:

The complex must be present power load.
To begin with you need to workout warm-up finish - hitch.
Perform the exercise to exhaustion.
Tidy food.
Try to maintain a healthy lifestyle.
Engage in additional physical activity: in the weight loss program perfectly fit swimming, dancing, jogging, biking, walking long distances, Nordic walking, skiing, skating.
We need to train regularly and intensively, but not every day: usually programs for men are designed for 3 workouts per week for 1-1.5 hours.
Drink plenty of water, and 1.5 hours before and after school - protein shakes (can be homemade).

Men lose weight easier than women, but the loss should not be more than 4 kg per month, otherwise the body and the body will fall into a stressful situation. The diet should not be strict, as failure of proteins or carbohydrates will reduce efficiency.

Inventory

Men Slimming need more sports equipment than women, as will have to do a lot of exercises with weights:

be sure to do the exercises with dumbbells that help build muscle mass (each - at least 10 kg);
bench with adjustable backrest;
horizontal bar;
Slimming hands well help with exercise weights (16 or 24 kg);
bodibar;
rope;
Tape-absorber;
exercises with the bar are good not only for muscle building, but also slimming arms and abdomen;
expanders;
cushion for the back.

Rowing fitness machine - is most effective in the fight against excess weight at home

Trainers:

rowing (one of the most useful);
gyroscopic;
exercise bike;
stepper;
rider;
Treadmill;
elliptic;
ergometer;
Power station.

For home workouts for men nice to have at least one of these simulators. Preference should be given to rowing, although it is one of the most expensive. If you plan to do in the gym, there is no issue with the inventory.

approximate program

As it should include both strength training and cardio. Ideally, it is made a personal trainer. If there is no use the outline, to change something in it for their level of training.

home workouts

For weight loss, you can use the following program at home. It is a universal plan aimed not only at burning fat, but also to increase muscle mass and strength endurance development. Classes - three times a week.

recommended to follow one of the diets or the taking zhiroszhigateli (L-carnitine, Lipo 6, etc.) to achieve maximum effect.

Training in the hall

In the gym, men can use the following program.

This exercise program for weight loss is designed for 3 workouts per week at intervals through the day. She:

reduce weight due to burning of fat tissue;
develops power endurance;
It strengthens the cardiovascular system.

At home,

A home exercise program is generally simpler than that proposed in the gym. For the training program can be taken as outlined above, but there is one area of the body being worked on a certain day. It can be the same for 1 training load at once all the problem areas.

In the gym

In the gym you can get more impressive results, and even in a shorter time.

Belly and sides

Treadmill: 5 min warm-up, running with the acceleration of 10 minutes, go to step 3 min.
Velosimulator: heating 5 min, 20 min reinforced load, decrease rate 2 min, acceleration "with the wind" 15 min.
Stepper shakes not only the muscles of the legs: if you do the exercises with twisting the body, in the stomach and sides, too, can lose weight.
Bench press with a barbell: slow, deep squats as possible, make sure that there was no separation of the heels from the floor.
Rowing simulator - a great tool for leveling the abdominals, getting rid of the sides, reducing the waist, abdomen slimming.

For pectoral muscles

Again, a rowing simulator - a great cardio against deposits of fat on the chest. Exercises are working on it thoroughly and shape muscles.
Bench press and alternately inclined on the horizontal bar.
The reduction on the crossover hand - the best exercise for weight loss pectoral muscles. Stand between the blocks set forward supporting leg for stability. Tilt housing. Grasp the handle, elbows bent. Inhale and bring your hands to clutch them, fixing his elbows. Hold your breath, strengthen muscle tension. Flatten the handle together, exhale. Fix the position of the maximum strain muscles.
Breeding of dumbbells in hand with a change in angle.
Dips.

The simulator crossover

For legs

Squats.
"Plié".
Exercise on stepper.
Deadlift on straightened legs.
leg curls in a simulator in the position of lying.
Lifting on socks standing.

This is the most effective exercises for losing weight the various parts of the body in men. You can find different systems, but the main thing that they alternated cardio with power, included work on simulators and offered interval training. Then the fat folds will not, and will pump over muscles and relief.

A source: https://hudeyko.ru/uprazhneniya-dlya-pohudeniya-dlya-muzhchin.html

A set of exercises to lose weight at home every day for men

Hateful kilos often become a problem not only women but also men. Extra kilos actively seized of people around the world, because the frantic pace of life does not allow normal and healthy to eat.

The best way to having a great effect on the fight for a beautiful body - exercise.

They not only help to make the body slim and fit, but at the same time improve the health - hormonal background is restored, strengthened heart system, the body will always be in good shape, that is, and will be easier to live.

weight loss especially in men

Those who can not always go to the gym or do not have time, you can practice at home. In this case, you need to stock up on a lot of patience and willpower, otherwise nothing happens.

slimming complex exercises at home must be used together with the right diet and a healthy lifestyle.

Apart from these exercises will result, but also maintain the normal condition of the body and health will be much more difficult will not be very noticeable.

Discipline - Motherland

To strengthen the muscles and toned body have to practice regularly and intensively. At the same time we must not forget about proper nutrition - reducing calorie intake and increasing the amount of vitamins and minerals.

Men's peculiarity is that exercise is easier than eating on schedule. There need 3 or 4 times a day, in the diet should be high in protein. Before training is better to eat a small portion porridge - so after a workout will not have the feeling of hunger.

Most suitable for power supply buckwheat and rice - they actively saturate the body with nutrients.

Best slimming classes at home for the male will cardio, running and strength exercises.

General advice on playing sports for weight loss for men at home

In the initial stages of a better deal every day. You can make a small amount of exercise a couple of approaches, but regularly. The more classes a week - the sooner the results will be visible. And the results - it is an extra motivation for classes.
If a lot of extra kilos, can not be immediately ready for heavy loads. It's important to warm up, and then perform the exercise as many of the complex as to make the body and allows the body without excessive stress.
Before you start exercising at home is best to consult a dietitian or fitness trainer. Over time, you can deal with in a day.
The minimum duration of the training - 30 min, max - 2 hr. Optimal takes an hour and a half, depending on the features.
Each time, training time can be extended.
The best time for classes - between 11 and 13 hours and between 16 and 19 hours. If at this time to conduct the training does not work, you need to make sure that it was not less than 2 hours before bedtime.
Before the training should be well-ventilated room.
For good metabolic need oxygen. Correct active metabolism actively burns calories, because to engage in harmful and useless in a stuffy room.
No warm start classes impossible.
Her neglect can lead to a lot of injuries, and the body is not warmed up, because to carry out the main part of the complex will be more difficult.
proper nutrition - a great addition to home training. If you do it, but continue to eat large amounts of useless food, the result will not be as much as did not want to.

Exercises for losing weight men, the comfort of home

A set of exercises for men to lose weight begins a warm-up (to warm up the muscles and ignore the injury) continues aerobic and strength training. In a week of training should be 3-4.

If you have the opportunity to practice every day for at least the first time, you can do so, then reduce the load to 3 workouts per week.

Of all the equipment need only a dumbbell (which can be replaced with bottles of 2 liters, filled with water) and jump rope.

Why do you need to perform the exercises at home?

They strengthen the muscles, making them trained;
Extra weight gradually disappearing;
Strengthens cardiac system;

As can be seen, a system of exercises is beneficial not only for weight loss, but also the whole body.

Each of the exercises to be performed in 2-3 sets, each should be from 15 to 20 repetitions. If at the primary level is not obtained due netrenirovannosti or too much weight, you can reduce the load a little, but every time it is necessary to increase. Otherwise, the results achieved will not work or it will come very slowly.

Before training you need to stretch your body, your best option would be to warm up jogging for 15 minutes. If you can not run, you need to roll the neck, hands in the joints, torso, sit down several times.

During a workout, it is necessary to monitor their heart rate. If it is above 160 beats, you need to reduce it to normal - wait until it recovers.

Here is an exercise that must be followed to actively lose weight. Their proper execution, it is desirable not just read over the instructions, but also watch videos from the pros. The correctness of exercise depends on a large part of the success.

twisting body from a prone position on his back;
Squats. The most effective - when the legs off the floor. For even greater effect, you need to use dumbbells. There are also many varieties of squats - they can all be useful. More detailed written here
Mahy hands with dumbbells in hands (each of them should weigh about 15 kg);
Jumping rope - a time to do at least a hundred jumps;

Exercises with repetitions can be performed in a circle, or a few seconds after the first approach.

The course lasts for 2 months of hard training. During this time, you can lose an average of 10 extra kilos. After two months of training you can move on to easier training plus a proper diet with enough protein, vitamins and minerals.

Exercises at home for a few months, include exercises that improve every part of the body. The most difficult area of men - a big belly, in the first place to deal with it.

Most effectively with this can handle the exercise bar (it has a positive effect on the huge amount of muscles and helps to lose weight in the abdomen, legs and arms), leg raises, twisting. Very useful to run and jump rope.

Cross exercise - it is an additional burden, it must necessarily be in the company of power exercises.

drying body at home

drying body in the lexicon of athletes - is a procedure where the body is derived from the excess body fat, the body when it has become a beautiful and relief. Drying includes exercises for strength and endurance (like push-ups, dumbbell bench press, lunges, squats), and jumping rope and jogging exercises.

On average workout should last an hour. Minimum - 30 minutes, if less - complex will be useless. In the EXERCISE need to invest all their strength. The complex of exercises should be combined with proper nutrition.

Exercises should be done in several approaches (optimally 3), while between them shall be not more than five minutes.

Squats and jumps to perform better in one approach.

You should start small and gradually increase the number of repetitions and approaches to the body is not relaxed, it was always in tension, it feels that soon will change. If the body does not feel at least a little pain, most likely, the exercises are performed poorly, you need to exert more effort.

Drawing up a plan of exercise to lose weight every day, regularity of their performance and the desire to lose weight - here are 3 main parts of a successful weight loss. If you follow the rules and do not miss classes, you can not only lose weight, but also cultivate one's willpower.

A source: https://www.kakxydet.ru/kompleks-uprazhnenij-dlya-poxudeniya

How to lose weight fast men in the home and in the hall

Overweight men

The thing is that a man lose weight in the abdomen, arms and back is much easier: the part of the body in a short time acquire the normal shape and topography.

For example, men need to eat twice as much protein.

Women characterized ginoidalny (pear-shape) type of obesity, where fat is stored in the buttocks area and hips, whereas men are more likely to suffer from abdominal obesity when body fat deposited on stomach.

Doctors call the latter type of android ( "android" is Latin for "apple"). The examples are not far to seek, some men do not look full, but the bulging belly indicates the presence of excess weight.

Further dwell on the key points that will help answer the question of how to lose weight fast man. Approach to solving this problem must be comprehensive:

Adjustments to diet: every day on the table should be fresh fruits and vegetables, the number of high-calorie foods should be reduced, but from the "empty" foods should be altogether abandoned.

Increasing physical activity: often in people who are overweight lack of androgens. Moderate physical activity contribute to higher levels of testosterone in men. The main thing is to do the daily load.

Start training at the gym should be gradual, each time increasing the duration and force loads, because the man in the stomach to lose weight in one day still will not work.

It is best to start with sports daily morning jogging, brisk walking, cycling or exercising in the gym gently, gradually increasing the load.

- First-time training should not exceed 40 minutes.

- Coaching in the hall should be absolutely all muscle groups. Load must be distributed evenly on the muscles of the arms, legs, back and abdomen.

- The room must be cardio, because in the course of employment in it triggers a metabolism that allow a person to start losing weight. The best results in the fight against excess weight, you can achieve it on cardio.

- fluid intake does not directly after a workout is prohibited. Replenish lost during physical exertion and can be liquid shortage during exercise, and an hour after their completion can be taken as food cooked protein (chicken breast or fish) with vegetables (buckwheat, rice or vegetables). Then it is recommended to eat a serving of cottage cheese or drink a glass of kefir.

Classes cardio help men lose weight faster in the abdomen. Even a simple walk on the simulator helps tightening the abdominal muscles, slowly start the process of metabolism in the body. That's why experts recommend half the training classes to devote to such simulators. After class, the travel on the elevator should prefer walking up the stairs.

Do not forget to download the press, but this should not be done every day. To train these muscle groups enough shaking news once in two days. At the same time, oblique, lower and upper muscles and back muscles should receive regular load.

It is recommended to start training with pushups. Then, the load can be added via the upper thrust block. Then proceed to the flexion and extension of the arms and legs. The next step - push-ups on the simulator sitting and twisting. Each exercise should be done 10-12 times.

Next, proceed to the loads on the press area on special simulators.

When performing regular exercise and the area of the back, the body will be aligned, and the muscles will gain relief. Subject to all the above recommendations, the weight will gradually come back to normal. However, if this does not happen, it should pass tests that will show whether the need to increase the level of testosterone in men.

fatigue and irritability,

decreased sexual desire,

frequent bouts of bad temper,

decreased performance.

If tests have shown a lack of testosterone in the blood, the physician should develop recommendations for improving it. However, it is possible to increase and without the aid of medication.

Eat as much raw, whole food and beverage.

Processed foods and chemicals detrimental effect on hormones, causing obesity, depression and anxiety.

So to answer the question "How to lose weight fast a man?", First of all, should review their dietary preferences, and then proceed with the next steps.

♦ Spend time in the sun. UV rays contribute to the development of vitamin D, as well as helping all the organs to function normally.

♦ Eat healthy fats. A lot of healthy fats found in seeds and nuts - and they should be given preference as a snack rather than loved by many sandwiches. This not only helps to lose weight man in the stomach, but will also work to increase testosterone levels in men.

♦ Eat Olive Oil: it helps to restore the fabric of the human body and also increases the level of hormones, such as testosterone.

♦ Do not stick to a diet with carbohydrate restriction. Such diets disrupt testosterone.

♦ Think and behave with the opposite sex like a man.

♦ Do not use drugs, tobacco, alcohol and unnecessary medications. Self-medication can upset the delicate hormonal balance in the body.

♦ Think about sex: the thought of sex stimulates testosterone production.

♦ Get plenty of laugh and relax. Relieve stress and normalize sleep, you can quickly increase the level of testosterone.

♦ Eat foods that increase testosterone: nuts, legumes, seafood, vegetables, fruits, meat, honey.

A source: http://bud-v-forme.com/stati/pravila-i-rekomendatsii/kak-pokhudet-muzhchine/

slimming exercises for men: to burn excess fat

Hello, dear readers. See the exercises for losing weight for men that you can perform at home. Perhaps it will help to become slimmer, and therefore healthier.

This program is a fitness coach Bigi Gaddur that the exact impact on the level of metabolic response in the body.

What is a fat-burning workout?

How often are trying to lose weight? Running around a lot, and on an empty stomach in the morning. Sometimes even wearing two sweaters or wrapped in plastic wrap. Of course, losing weight, but not as much as we would like.

How can force the body to spend more energy for 2-3 workouts? It is necessary to work on the level of the metabolic response. What is it?

It is such a reaction of the organism, responding to intense gymnastic stress. That is, the intense stress off the body of the state of biological equilibrium, thus forcing him to spend a lot of energy trying to get back to this balance.

But calorie burning occurs not only during exercise, but also after it, if it was correctly composed. By simply jogging or working in the gym that will not achieve.

valuable advice

Should be carried out on the 3 workouts per week, focusing in the classroom on the matrix alone, or run 2-3 of them.
It is necessary to perform all the exercises in a row without rest in between.
At each exercise is spent exactly 30 seconds. During this time, it is necessary to make the maximum number of repetitions.
After completing the entire matrix, is 1 minute rest and then repeat the same matrix, or follow another.
The main thing - it is necessary to perform 8 sets per workout.

Fat burning exercises for men. The matrix 1

Burpoe with a dumbbell

Stand before reliable support height of 30-40 cm.
Legs are a little wider than shoulder width, right hand take a dumbbell, lower it to the thigh of the right leg (A).
Sit down, put on the left hand support (B).
Relying on his left hand, jumped back, landing in the emphasis lying (B), and then immediately jump back to the start position.
Next, do jumping up (D). After landing, immediately begin to repeat again.

We have to do as many reps in 30 seconds. After that, it is necessary to change the hand and do the same.

Burpoe with traction Renegades

Repeat three movements from the first exercise - to stop lying on his left hand, right hand dumbbell (A).
Tighten subject to a belt, with reduced blade (B) to return to the starting position.
First jump back into a squat, then straighten your legs and torso. First, make one hand, then the other.

Burpoe zhimom DUMBBELL UP WITH ONE HAND

Repeat the four steps of the first exercise - sit in a squat, jump - to stop lying, back into a squat, stand up straight. Without stopping to raise the subject at shoulder level (A), lift it above his head (B). Return to the starting position. It does the same with the other hand.

Exercises to lose weight men: Matrix 2

bench gladiators

Sit on the floor, lean right hand. In the left hand take a dumbbell, lift above his head. Left leg bent at the knee to the foot flat on the floor. The right leg is straight (A). Tear off a basin from the floor (B), squeeze the dumbbell with your left hand (B).

Back to the arm and leg, to continue make the position for 30 seconds.

Lunge BACK WITH ONE HAND SWING

Stand straight, feet on the width of the pelvis, lift the dumbbell with your right hand on a (A).
Lightly step back right foot, drop into a lunge while simultaneously through the side of lower arm with a dumbbell down, stop at the inner thigh of the left leg (B).
Stay for one second, then return to starting position and repeat.
Making the maximum number of repetitions in 30 seconds, change the leg and arm, continue in the same 30 seconds.

HIGH THRUST dumbbells with the lateral lunges

Put feet shoulder-width apart, dumbbell put vertically between stops (A). Sit down, take the upper part of the dumbbell with both hands (B).

Quickly straighten up, throw the dumbbell up so that its upper part was in the palm of your hand (B).

Again, sit down (D) and, straightening up, otshagnut right foot to the side, dropping into the lateral thrust (D). Return to starting position and repeat.

Continue after 30 seconds, performing a lunge toward the already left leg.

PRISYADKA

Sit down, right leg straight, left - bent right arm to lean on the floor. Raise your left hand (A).

Tear off a basin from the floor (B), turn left to stand so that both hands and the toes of both feet flat on the floor and your knees, so as not to touch the floor (B).

Again, turn to the left, and the left hand and right foot, and remained on the ground, right leg straight (D). Repeat in reverse order, to return to its original position. Do not forget about 30 seconds.

GORILLA

Their feet wider than shoulders, sit down, touching the floor with your fingertips (A). This is the starting position. Now more powerful than the jump up, jump touch the chest with two fists (B). Soft landing and again immediately repeat the jump.

Pushups with belly

Lie face down, hands to pull apart (A). This is the starting position. Quickly pull up your hands to the sides of the chest, put his hands on the floor and your elbows pressed against the body (B). Do one thing, but a very quick push-ups (B). Move backwards, back to the starting position. Do not forget about 30 seconds.

Dancing CRAB

Take a position opposite to stop lying, that is, back to the floor. Feet to put under your knees, hands under the shoulder joints, arms fully straighten (A). one leg (B) quickly straighten, and then another. And alternate legs 30 seconds.

side lunges

Legs on the width of the two steps, bending his right leg down into a lunge and touch the floor with your fingertips (A).
Without changing the position of the feet, fingers to tear off the floor, move the body to the left leg (B).

Return to the starting position and repeat.

goose-step

Stand straight, feet on the width of the pelvis.
Palm bonded for the occiput, elbows out to the sides, blades strongly shifted (A).
Sit as low as possible without lifting the heels off the floor (B).
While in this position, you have to be like back and forth, until after 30 seconds.

Dear friends, you are presented with a very effective exercise for weight loss for men.

Encourage your friends and acquaintances to perform the exercises together and subscribe to my blog.

A source: http://anisima.ru/metabolicheskij-trening-dlya-muzhchin/

Productive exercises for slimming the abdomen in men

weight loss problem in men is not as rare as it seems. And more often than fat concentrated in the abdomen. Nutritionists advise men to comply with the protein diet, limit consumption of sweets and alcohol. But to return the former harmony will be possible only by means of physical training and special exercises.

Preparation for training men

Before the workout and drastically change your diet, you need a man to prepare your body for such changes.

It's simple: you have to give up the beer and other alcoholic beverages, stop late dinner and to reduce the number of cigarettes smoked (perfectly at all to quit this habit).

Even for these basic lifestyle changes body "be grateful" - disappears shortness of breath, restored sleep, stop worrying feeling of heaviness in the abdomen.

If men have a history of endocrine disorders, genetic disorders, you first need to undergo a full medical examination. Independently adjust the diet, much less begin to exercise can not be - relevant purpose must make a doctor, he also will develop an individual program for weight loss.

Another stage of the preparation of the male body to training - the normalization and stabilization of the intestine and other organs of the gastrointestinal tract. This will contribute to the observance of the following rules:

every day should be consumed about 1 liter of low-fat yogurt in the morning and evening over a glass of necessary;
Menu fresh fruits and vegetables should be introduced - they stimulate peristalsis and prevent the development of constipation;
per day should drink at least 2 liters of pure water, separating the total on a few "approach";
need to give up too smoked and salty foods, fatty meats, butter and baking a dough.

Even if a man will perform a few recommendations, the preparation of the body to be successful.

We recommend that you read about the interval running for weight loss. You will learn about the features and types of interval running, contraindications, training program.

And here is more about the rope for weight loss.

Effective exercises for the abdomen and sides of the hall

The gym is better to do the exercises under the supervision of an instructor - it will be more efficient and safer for health. There is a set of exercises that are performed specifically to get rid of the belly.

But first need to perform a warm-up, which contributes not only to the heating of muscle tissue, but also slimming the sides.

You should start with the run previously recommended to check with the therapist, whether men in general to deal with such loads.

Running will be effective only if the following recommendations:

during exercise need to inhale through your nose and exhale through the mouth;
during each "race" - not less than half an hour, if fatigue is not felt, it is increased by 5 - 10 minutes at each training session;
better fulfill interval run - brisk walking / jogging / running at high speed;
the upper part of the body when the warm-up races should remain fixed, but can actively move the elbows bent at the upper limbs.

After warm-up, you are ready to perform a complex of exercises, aimed specifically at the elaboration of the abdominal muscles:

Lie on your back, bend your knees, feet to place, located right hands along the body. It is necessary to raise the upper part of the body (head, shoulders, shoulder blades) and the palm of his left hand to touch the left foot. It is necessary to carry out 20 climbs, then change the hand and foot. So worked obliques.
Without changing the position of his hands behind his head, to take their "castle." Raise torso body and simultaneously one leg (knee does not straighten). The elbow of his left hand to touch the right knee, and then vice versa. 20 repetitions for each side as possible are working rectus abdominis.

The situation only changed the location of the upper limbs - they pull ahead, put on the front of the thighs. You have to take your head off the floor, shoulders and shoulder blades, leaving pressed to the floor of the foot and lower back. Upper abdominal muscles can be strengthened through 20 repetitions.
Lie down straight on your back, lift straight legs to 10 cm from the floor, and in this position, lift as high as possible, first one foot, then the other. When performing this exercise perfectly pumped the lower abdominal muscles, you need to work with each leg 20 times.

The instructor in the gym can make recommendations about power loads. They are performed on the abdominal muscles after the load, and also contribute to weight loss.

Such training should last at least 1 hour, and the schedule of the - 2 - 3 times per week. Between workouts should not relax, at home, too, can engage in physical exercise. It is important to follow a diet, it should not be too strict, but limit consumption of fatty, sweet, baking, be sure to alcohol.

On the complex of effective exercises for the press in the gym for men see in this video:

What to do to lose weight belly at home

If the goal is weight loss specifically abdomen and sides, it is necessary to approach this complex. First, you must choose exercises that help the most actively struggle with body fat in these parts of the body. Experts believe that it is:

running in place in the position of abutment lying;
"Twisting" of the supine position with the simultaneous rise of one foot and upper body (arms behind the head);

torso lifting from a prone position on his back with legs straight, the ultimate goal - to get their own hands feet;
classic push-ups;

rise straight leg from a prone position on his back or vise on the bar;
poluprisyady when legs set wide apart, hands are closed in front of chest in a "lock".

Add to this complex need to jump rope (at least 100 times in a row), swings his arms with dumbbells at 1.5 kg in the hand (40 reps).

These exercises will be able to work your abdominal muscles, sides and buttocks. But weight loss is not enough, because you want to burn fat, and this will help to cardio.

Jogging suit (it is better to do it in the evening), fast cycling, active swimming in the pool.

The need to perform week 3 - 4 full training for 1.5 - 2 hours, a. A month later, these loads will be able to lose 10 kg of excess weight and significantly tighten the abdomen and flanks.

recommendations made

To exercises for the abdomen and sides of the man brought the desired result, you need to follow tips fitness instructors and coaches:

You need to adjust the power. The day should be at least 5 meals, portions - small, in food products is dominated by boiled meat, dairy products, fruits and vegetables.
Keep drinking regime is necessary. If the training conducted through the day, the day you need to drink at least 2 liters of pure water, in the days of training - more. Water can not be replaced juices, fruit drinks and tea and coffee.
Desirably 1 - 2 times a week visit bath or sauna. Only beer is banned, but allowed to drink herbal teas mint, lemon balm, oregano. This supplement will help normalize the psycho-emotional background, which directly affects the appetite. By the way, you can not eat for 3 after a pair of procedures - 4 hours.
Exercises are performed as many times as the body can withstand. Immediately reach Olympic indicators do not need to - you can do much harm to health, you can start with 3 - 5 repetitions. Gradually, the number of sets increase, but not at the expense of muscle mass.

We recommend that you read about the diet slimming belly and sides. You will learn about the causes deposition of fat on the sides and belly, diet principles for burning fat in the abdominal area, menu examples.

And here is more about charging for weight loss.

Men are much easier to get rid of excess weight and body fat than women. To do this, you need only follow the recommendations of experts, then the process of recovery slim figure is rapid.

A source: http://HudeiSkorei.com/uprazhneniya-dlya-pohudeniya-zhivota-dlya-muzhchin/