Are there any special exercises to burn fat and pump up muscles at the same time? We disappoint you, but these do not happen, as the Internet publication for girls and women from 14 to 35 years Pannochka. net You can gain muscle mass by feeding on supportive or high calories, and lose fatty layer, exercising and creating an energy deficit. What should I do to lose weight? First of all, accurately reduce the caloric content of the diet by about 10-15% of the caloric needs of the body. And only then, when you get used to the new diet, add exercises with dumbbells.

Usually coaches from the Internet can hardly imagine the level of a typical fitness beginner. Forgive them - in this profession are real fans of the gym, who do not remember how it is - do not squat "on the floor" with heavy dumbbells on your chest, or do not bend with a full amplitude with them. They do not represent that you can not jump a birch with a dumbbell press over your head simply because you are "bent" around the shoulder joints, and do not believe that it's difficult for you to stand in the bar on dumbbells and pull them alternately to the waistband.

So-called exercises with dumbbells for weight loss - this is the whole direction of functional training. Genetically, this all comes from the RPP runner, and includes hybrid movements. They can only be done by advanced clients.

Complex exercises for weight loss will not do harm to those who:.

does not have any bearing disorders, spinal hernias, protrusions, arthroses of the hip ankles, elbows, shoulder and knee joints;.

does not suffer from high blood pressure and tachycardia, has a healthy heart and blood vessels;.

does not suffer from various motor dysfunctions associated with limitation of mobility in the joints (for example, inability to lean forward with a straight back);.

can squat with the right position of the back, knees, pelvis, can not make a tilt forward with a straight back, in principle, is not able to shake dumbbells so that it does not need to help the body, and generally can not raise his hands above his head;.

has a good aerobic fitness, can run without stopping 5 km, and do it at a good pace, about 5-6 minutes per 1 km;.

It is able to press away from the floor, make strips, and a full lift to the press is technically correct;.

has no contraindications to jumping.

If any of this does not apply to you, it is better not to practice weight loss dumbbell exercises.

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