By Alketa & Mariana, 3e5

INTRODUCTION:

Fitness is a very good way to lose weight. If you want to lose weight, we have created this article just for you. There are 10 exercises and pieces of advice for you to lose weight, and it’s all detailed.

1- The plank

The plank is a good exercise for your abnominals. To do this exercise you have to put your body on the ground and orient your belly toward the ground. After, you take your forearm to raise your body, and you have to hold on your feet. For this exercise you have to hold the position for 30 seconds.
2- Running

To lose weight it’s very important to run, in the beginning it is necessary to run nearly 20 minutes, after a few days you can increase the pace, you have to remember to hydrate your body with water.

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3- Food

It is necessary to eat good food, to stop eating junk food and to start to eat vegetables.
For exemple at noon you can prepare: carrots, green beans, and potatoes with boiling water for 30 minutes. And if you want rice, you put it in boiling water and let it cook for 10 minutes. Remember to drink water only.

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4- Buttocks

To strengthen your buttocks you have to put your body on the ground and take your arms along your body. After you have to up your buttocks with help of your feet. You must do this 10 times.

5- Stretching

In order not to feel pain in your muscles, it’s very important to stretch. For example after sport, you often feel aches in your quadriceps, to stretch them, you have to stand and grab your foot with your hand and stand up tight. Stay in this position for 20 seconds and repeat this exercise with your other leg.

exercices de fitness

6- Leg deadlift

To do this you grab a pair of dumbbells and stand on your left foot. Lift your right foot behind you and bend your knee so your right lower leg is parallel to the floor. Bend forward at your hips and slowly lower your body as fat as you can. Pause, then push your body back to the starting position. As you come up, think about using your gluteal muscle to push your back. Keep your core engaged and your chest up during the entire mouvement.

http://www.shape.com/fitness/workouts/10-best-exercises-women

7- Downward facing dog

Come to an all-fours position on the floor mat, with your hands under your shoulders hands finger facing forward. Engaging your abdominals to support the spine, step back one foot at a time, coming to a push-up position. You hands should remain under your shoulders. Reposition your feet as heeded to allow full extension of your body.
Shift your weight back toward the wall behind you.This will cause your hips to rise up in the air forming an inverted V position. Your head should be aligned with your spine or slightly tucked. Press your heels toward the floor. Work toward straight knees, reaching the heels toward the floor.

https://lethargicsmiles.com/coping-with-illness/exercises/arm-exercises/

8- Cobra

Lie on your stomach on an exercise mat or floor with your hands positioned directly under your shoulders and fingers facing forward. Legs should be straight and toes pointed.
Engage your abdominals muscles to support the spine. Pres your hips into the mat or floor.
Lengthen the torso and curl your chest away from the groung while keeping your hips stable. Keep the shoulders rolling down and back. Hold this position 15-30 seconds.
Gently lower your upper body back to the mat or floor, lengthening the spine as you descend.

An excerpt from: Inspiration for College Life: College and How One became Very Successful, by Cherish Books

https://www.acefitness.org/acefit/overlays/workout_details.aspx?exerciseid=16

Repeat the movement 15 times.

9- Side plank with straight leg

Lie on your right side on an exercise mat with your legs straight and the left leg stacked directly on top of the right. Bend the right elbow and place is directly under your shoulders. Align your head with your spine and keep your hips and right knee in contack with the exercise mat.
Exhale, keep the abdominals engaged to brace your spine. Lift your hips and knees off the mat. The side of your right foot stays in contact with the mat. Keep your head aligned with your right elbow positioned directly under your shoulder.
Inhale and gently return to your starting position. After a prescribed number of repetitions, repeat on the other side.

An excerpt from: Inspiration for College Life: College and How One became Very Successful, by Cherish Books

https://www.acefitness.org/acefit/overlays/workout_details.aspx?exerciseid=101

10- Triceps Dip with ball

Sit on a workout bench with your hands placed on the edge, fingers pointing forward. Rest your calves and ankles on top of a firm ball. Straighten your arms to lift your hips of the bench. Bend your arms to lower your body, then straighten them to the starting position. Repeat 15 times.

https://www.realsimple.com/health/fitness-exercise/workouts/workout-with-exercise-ball/triceps-dip-exercise-ball

CONCLUSION:

Thank you very much for having read our article and we hope that it will help you lose weight. Thank you again.

xoxo_faux_gold_pink_lips_black_classic_round_sticker-ra4a385e8de654089a9dd9134e36c4bc2_v9waf_8byvr_324For more information contact us at this address : A.M&M.S@gmail.com

BY Alketa & Mariana


Source of the images in this article: Google images.

Featured image: https://www.realsimple.com/health/fitness-exercise/workouts/workout-with-exercise-ball/triceps-dip-exercise-ball

 


This article was reviewed, edited and published by our English teacher, Ms Boyer.

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