Running and walking - the fastest, natural and safe ways to lose weight. Our fitness experts have developed a special comprehensive program purchase xenical aimed at this.
We need 5 times during the week 15 - 45 min. pay run and walking, as well as twice a week to engage in stretching and strength exercises to do. Such a complex stretching, cardio and power develops strength, endurance and, of course, helps to lose fast weight. The return on training you can feel very quickly, but the real effect is felt only after 6 weeks.
KARDIOPLAN
Cardio program should be chosen on the basis of health status, personal preferences and your level of training.
WALKING. Suitable for beginners and those who do not like running or is contraindicated, such as joint problems or excess weight.
Walking / jogging. Fans of jogging and walking, as well as those who regularly engaged in walking (at least three times a week for 30 minutes), fit this option.
RUN. For people running at least five times a week for half an hour. Important: if you are so far involved only walking, but would like to go on cross-country training, start jogging with 4 weeks of regular walking, and at the end of 6 weeks, go to the option walking / running, and after - to run. If you are now combine walking and running, but want to move to a continuous running, you should start to run from 4 to 6 week walking / jogging sessions. Do not forget that you can run at home. What do you think, what is the best for running dope at home? The answer is your strong desire to lose weight quickly. Without this stimulus, all attempts to go jogging in the gym will be ineffective.
WORKOUT. Before any occupation, pay 5 minutes of easy walking.
HITCH. At the end of classes - 5 minutes walk at a normal pace.
Strength training
a) Squats. Straighten legs - on a par with wide shoulders, socks - forward. Take a dumbbell, lower the hands, palms inward. Spread the chest, tighten your abs. Begin to squat, bending your knees so that your thighs are parallel to the ground. Then straighten your legs, reducing the hamstring and buttocks. Repeat. Quads are involved, as well as the rear surface of the thighs, buttocks muscles.
b) Attacks on the movement. Accept the position as in n. A). Make a big step forward with the right foot, keeping the body straight, lower yourself into a lunge. Straighten your legs, putting them together, then Pace ahead and make a second attack. Quads are involved, as well as the rear surface of the thighs, buttocks and calf muscles.
c) Twisting. It is necessary to lay down on sipnu, knees bent, hands - on the back of the head, elbows - in hand. Tear off the mat neck, head and shoulder blades, then take a starting position. Work your abs.
g) Bench hands in the prone position. It should lie on your back, bend your knees, straighten your arms with dumbbells upward, palms - inside. Bending the hand, spread them apart, then lift up and try again. Involved triceps muscles located on the front surface of the shoulders, the chest muscles.
d) Link with dumbbells. Stand up straight, take a dumbbell in your hands. Slightly bending the knees, lean forward at an angle of 90 gr., Arms down. Pull the dumbbells to himself, moving his elbows vertically. Then straighten your arms. Repeat. Involved muscles posterior surface of the shoulders, the middle portion of the back, the press, biceps, spine extensors.