exercise for lose weight
Complete calorie counter for overweight
Everybody says exercise is good for health. Fine, but what exercises and how much? Hear is the answer for this question. Refer it and get benefit from it.
Exercise for lose overweight (After dieting):-
Take energetic exercise: physical training and sport of all kinds but if you are really obese you must wait until dieting has slimmed you down.
How to gain muscle and lose fat at the same time.
Overweight people must think of their heart and circulation systems which may not stand up to strenuous exercise, and they should consult the doctor first.
Loosening of neck region by head movements(3 ways for losing neck pain)
A. Bending forwards and backwards.
Body upright: stand straight, sit straight or slip straight now do lower the head and look at the floor, then raise it and look at the ceiling.
Do this 15 to 20 times or 5 min’s.
B. Twisting.
Turn the head to the left, then to the right, without moving the shoulders.
Do this 15 to 20 times or 5 min’s.
c. Bending sideways.
Drop the head to the left side, then to the right, without raising the shoulders
Do this 15 to 20 times or 5 min’s.
After doing any exercise take 60 second’s rest and then do other exercise.
Loosening the shoulders by circling the arms round in a fairly rapid rhythm.
Stand up, arms stretched downwards. Bring the arms together, and cross one over the other. Move the arms upwards in a circular motion, right arm to the left and left arm to the right. Bring them down to the sides and then stretch them backwards as far as you can
Do this 20 to 25 times or 5 min’s.
Loosening the hips.
Stand up, grasp a bar or the back of a chair, swing the right leg in front of the left, then kick it up (very loosely) as high as you can towards the right. Do the same with the other leg. Do this 12 to 20 times or 5 min’s.
Loosening the thighs and knees.
Stand facing a bar or the back of a chair, bend both knees and sit on the heels. Then stand up on tiptoe. Do this 30 to 60 times or 10 min’s.
Abdominal toning up(4 ways for abdominal shape).
1. Sit on the floor, balanced on the buttocks. Bring the trunk forward and bend the knees, then return to the starting position. A rowing movement 20 to 30 times or 5 min’s.
2. Strike the back of the thighs or buttocks vigorously and rapidly with the heel. Take the knee of the bent leg as far back as possible (resting the hands against a wall).
Do this 30 to 35 times each leg.
3. lie flat on the stomach. Lift each leg separately to the vertical. Do this 20 times each leg.
4. stand, legs wide apart, sit on one heel bending the leg double. While keeping the buttocks close to the ground, swing over to the other leg and sit on the opposite heel.
Do this 20 to 25 times.
Stomach exercise: (5 ways for abs or stomach shape)
1. Lie flat on the back, arms stretched back on the floor in line with the body. Lift the legs over the head trying to touch the hands with the feet, then lower them to the floor again. Do this 20 to 25 times.
workout without weights exercise.
2. Lie flat on the back. Keep legs on the bench and bend yourself like showing up. Do this 20 to 30 times.
3. Lie flat on the back. Take your legs upwards slowly to the stomach and bend your legs move down slowly like showing up figure. Do this 20 to 25 times(5 min’s)
4. Lie flat on the floor. Keep your hands below head and bend your legs. Now bend yourself with catch neck to the stomach and don’t shake your legs like showing up image.
Do this 20 to 25 times (5 min’s).
5. Flat on the floor. Rise your legs upward and come with your half body to touch that upward legs or knees like showing up image. This exercise is good for stomach and body also.
Do this 15 to 20 times (3 min’s).
Push up exercise(5 ways to broad your chest)
1. Keep 2 feet distance between in your hand’s and keep your hand’s straight.
Now set yourself on floor like showing up. After set go down slowly and come up slowly it makes you pain but it is good for your chest and body. With this exercise you can make broad your chest. Do this 30 to 40 times (or 5 min’s).
2. Touch your palm to wall and keep 2 feet distance. Then bend your chest to wall and come back. Do this 25 to 30 times (or 3 min’s)
3. Take a chair or bench (any thing) on which you can keep your legs comfortable.
Keep 2 feet distance between in your hand’s, keep your hand’s straight and now put your legs on bench. Now set yourself on floor like showing a side. After set go down slowly and come up slowly it makes you pain but it is good for your chest and body.
Do this 25 to 30 times (5 min’s).
4. Keep 2 feet distance between in your hand’s and keep your hand’s straight. Keep one hand on your back and one hand on floor. Bend your chest on one hand which on the floor after doing this do this step on the other hand like showing up image.
Do this 6 to 10 times (1 min). After practice do this 25 to 30 (5 min’s).
5. Keep 2 feet distance between in your hand’s and keep your hand’s straight on supporters (any thing) on which you can keep your hands comfortable. Now set yourself on floor like showing up. After set go down slowly and come up slowly it makes you pain but it is good for your chest and body.
Do this 25 to 30 times (5 min’s).
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