do exercise
1. Cardio exercises for a minimum of 30 minutes a day
You must move to burn some more calories. If you are not used to playing sports, you will just have to move and walk one hour a day at lightning speed, will serve to burn about 350 calories an hour.
If, on the other hand, you are accustomed to performing aerobic exercises, regardless of the exercise mode (spinning, running or swimming), go to the exercise at intervals. Half an hour a day will suffice. 8 minutes of warm-up, 15 exercise intervals in which you alternate 1 minute of strong exercise with 1 slower and 7 minutes of cooling.
2. Muscle pull
The more muscle you have, the more calories you will burn. That is why we propose the following very simple plan. Three times a week perform 3 sets of 10 repetitions of each of the following movements without doing any rest between them.
Initiate: standing a short distance from the frame of an open door, rest your hands on it and push with your hands to move away and bring your body to the door.
Medium: in position of knees supports the hands in the ground and low and it raises the body.
Advanced: lying on his stomach, he rests his toes and hands on the floor at the level of the chest and he goes up and down the body straight as a board, almost to rest his chin on the floor.
Initiate: sit in a chair; Get up and sit down, leaning on somewhere, if necessary.
Medium: support your back on a wall and with your legs bent at right angles, hold the position for 10 seconds.
Advanced: standing, separating them at shoulder height, lower until your legs bend in a 90 degree position. Make sure your knees do not reach forward.
Initiate: stand, put the gut and hold tight for 15 seconds each time. Relax 5 seconds and repeat by squeezing everything you can.
Medium: lying face down, supported on the tips of the feet and the forearms, maintain the position tightening the abdominal zone and holding 10 seconds each time.
Advanced: sitting on the ground, support the soles of the feet and hands to make a bow. Raise the body so that from the knees to the head is aligned like a board. Squeeze the abdomen, buttocks and hamstrings for 5 seconds. Go down to the starting position and repeat the movement.