Exercise for weight loss will help you remove fat deposits and achieve a slim figure. But to achieve success, you need to choose the optimal complex, exercise daily and eat right. If you follow simple advice, you can get rid of extra pounds without even going to the gym.
Warm up for women
Beginners should not immediately subject their bodies to significant stress. You should start practicing gradually by doing the simplest exercises. Preparation for main training may take 2-4 weeks. During this period, the body gets used to physical exercises. All muscles ache; You can't push them too hard. If you do weight-loss exercises without warming up, you may damage your muscles.
The lesson should begin with a warm-up lasting up to 10 minutes. It is necessary to stretch the neck, arms, shoulders, upper body, abdominal muscles, hips and leg muscles.
Morning workout looks like this:
- Stand upright, with your feet shoulder-width apart. Make slow circular turns with your head and turn sideways.
- Extend your left arm forward, bend it at the elbow and press it towards your neck. Pull it behind you as far as possible and stretch backwards for up to 10 seconds. Repeat the exercise for the right hand.
- Raise one hand up, bring the other down. Change positions one by one.
- Cross your arms in front of you in the chest area, open them to the sides and simultaneously rotate your torso.
- Lean forward and then lean back as far as possible, supporting your lower back with your palms.
- Lift your arms up and extend them to the sides.
- Place your feet as far apart as possible and squat as low as possible. Wait about 15 seconds. Then roll from one leg to the other so that one is straight and the other is bent at the knee.
- Stretch your feet. Make circular rotations of each at least 10 times.
Morning warm-up should be done daily.
Charging for beginners
After warming up, you can move on to the main part. The program to reduce hip volume and burn fat deposits in the waist area looks like this:
- Open your feet shoulder-width apart, lean your body forward and try to touch your hands to the floor. Repeat 10 times.
- Squat down with your legs as far apart as possible. Do 2 sets of 15 repetitions. You should make sure your feet and knees are parallel to your body, your stomach is pulled in and your back is straight.
- Do regular squats with your arms straight out in front of you.
- Lunges with legs forward, 2 sets of 10 repetitions.
- Sway sideways. Repeat 15 times for each leg.
- Skipping rope.
- Push-ups from the floor, preferably at least 10 times.
- Handboard, 60 seconds minimum.
- In reverse push-ups, the legs should rest on the chair, that is, 30 cm above the floor.
- Back lunges with crossed legs.
- Jumping in place at least 40 times.
- Rock your leg back while slowly lowering it to feel muscle tension. 20-25 times.
It is necessary to combine cardio and strength training. Exercises should be done at least 3 times a week. The workout should not last more than 30 minutes. When the exercises become easier and the muscles stop hurting so much, and this happens on average after a month, you can move on to more complex exercises. Its duration is 1 hour or more.
Complex schedule for every day
Do a warm-up before the main lesson. You can then start pumping your stomach. To lose weight, you need to ensure proper breathing while exercising.
The workout looks like this:
- Lie on the floor, place your palms under your hips. At the same time, lift your straight legs to form a 90˚ angle with your body. Hold for 20 seconds, then slowly lower the right one and after 10 seconds. and left leg.
- Lie on the floor, bend your knees, shoulder width apart. Cross your arms behind your head, but do not hold them around your neck; your elbows point out to the sides. Lift your upper body, do not lift your lower back off the floor. The lift should be done using the abdominal muscles so you may feel a lot of tension. Repeat 10-15 times, make 2-3 approaches.
- The pose is the same as in the previous exercise. It is necessary to lift the body, lower back off the floor, but the soles should be tightly pressed to the surface.
- The exercise is performed similarly to the previous one, but the oblique muscles are pumped. When lifting, you need to reach your left knee with your right elbow and vice versa.
- Lie on your back, place your palms under your hips. Raise your legs 10-15 cm from the floor, hold for up to 20 seconds.
- Do the "scissors" exercise. The pose is similar, lift your legs to a height of 20 cm from the floor. Imitate the movements of the cutting part of the scissors.
- "Bicycle". Lie on your back, your hands under your hips. Simulate cycling by changing the direction of movement several times.
- Stand upright, with your feet shoulder-width apart. Take a dumbbell in your hand and pull your abdomen in. Bend your torso sideways. Then raise your left hand up, bring your right hand down and put it behind your back. Repeat at least 20 times.
Any lifting should be done while inhaling, and any lowering should be done while exhaling. Finish the complex by walking or jogging in place.
When exercising to lose weight, you can use sports equipment - roller, fitball, skipping rope, shock absorber band, dumbbells, barbell, expanders
Then you can continue training by loading other parts of the body. To tone your hips and reduce their size, you need to do the following exercise:
- Feet shoulder-width apart, toes turned outward. Slowly lower yourself into a squat and count to 5. Rise to the starting position again, counting to five.
- Squat with your legs as far apart as possible. After returning to the starting position, immediately stand on your toes. Hands on the belt.
- Do jumping moves. It is recommended to exercise with dumbbells weighing 1-2 kg. First, lunge forward on your left leg. Do some squats. Then jump out and change your supporting leg.
- Stand upright, hands clasped in front of you. Take a step to the right, move your hips back a little, and then step your foot to the left. Perform at least 20 hits.
- Lie on the floor, palms under your hips. Lift your legs slightly off the floor, spread them as far apart as possible, and then return them to their original position.
- The pose is similar, only straight legs need to be lifted to form a 90˚ angle. Dilute slowly until a burning sensation is felt.
- Lie on your side, leaning on your elbow. Bend your top leg at the knee and place it on the floor. The lower leg is straight, you need to raise it to maximum height. Repeat the exercise turning to the other side.
- Swing your legs to the sides, keeping the support in front of you. Then turn sideways and move the limb back and forth. Perform all movements smoothly. Thanks to swings, you can achieve beautiful muscle relief at home and transform the outer and inner surfaces of the thigh.
If you practice every day, the result will appear within a month.
How to get rid of sides quickly?
10 minutes a day is enough to lose weight from the waist area. Spin the hula hoop. After 2-3 weeks the sides will decrease significantly and a few centimeters at the waist will disappear.
charging for kids
Physical exercise in the morning helps you not only wake up, but also recharge your batteries, prepare for an active day and maintain your weight within normal limits.
You'd better charge it while listening to music. Then it will be more effective and more fun, men will do it with pleasure and their mood will improve. It is worth choosing simple exercises, not forgetting to warm up.
Children's exercises may look like this:
- Standing straight. As you inhale, slowly raise your arms. Exhale when you reach the overhead position. Then lower your hands. Repeat 5-10 times.
- The pose is similar. With your left hand on your waist, make circular turns in front of you with your right hand, as if a child was cleaning a window. Perform 5-7 times.
- Lift your arms up and move them left and right above your head. Do not twist the body.
- Walk like penguins. Legs together, arms pressed along the body, palms parallel to the floor. Move forward and backward.
- March like soldiers. Lift your knees as high as you can and swing your arms.
- Crouch and jump.
- Get on your knees but don't sit on your butt, keep your posture straight. Straighten your arms in front of you, squatting smoothly first to the right, then to the left. With the help of this exercise, the figure is corrected, fat deposits on the waist and sides are removed.
- Make circular turns with your body.
- Hop like rabbits. But not in one place, but side by side.
If you have major problems due to excess weight, then exercise alone is not enough to lose weight. You need the help of a nutritionist; It is important to choose the right diet.
Exercising for weight loss will also not be effective if men spend all their free time sitting at home in front of the computer. Parents must teach their children to lead an active lifestyle, otherwise health problems will arise.
yoga for weight loss
This type of physical activity is beneficial not only for your figure, but also for your emotional health. You can get your body, mind and soul in order, but you need to exercise regularly. The secret of yoga's effectiveness is improving metabolism.
It is better to do yoga after waking up in the morning
There are many poses, you should choose the ones that are most comfortable for you. You can practice standing, sitting, lying down, bending over or bending over. Options:
- leaning forward while sitting;
- backbends;
- breathing exercises;
- "boat", "grasshopper", "cobra", "camel" pose;
- head posture and others.
The first lesson should be taken from a master who will introduce you to the basics.
If you practice correctly, you can notice the first result after 3 weeks. Training takes 30-40 minutes.
Exercises for weight loss should be performed in a good mood and in normal health. You should avoid physical activity during illness.