Exercise for weight loss will help you get rid of fat deposits and get a slim figure. But to achieve success, you need to choose the optimal complex, exercise daily and eat right. If you follow simple recommendations, you can lose excess weight without going to the gym.
Warming up for women
Beginners should not immediately expose their body to significant stress. You should start training step by step, doing the simplest exercises. It can take 2-4 weeks to prepare for the main training. During this period, the body gets used to physical training. All your muscles hurt, you can't overload them. If you do weight loss exercises without warming up, you can damage your muscles.
The lesson should start with a warm-up that will last up to 10 minutes. It is necessary to stretch the muscles of the neck, arms, shoulders, upper body, abdomen, buttocks, legs.
The morning workout looks like this:
- Stand straight, feet shoulder width apart. Slowly make circular rotations with your head and turn to the sides.
- Stretch your left hand forward, bend it at the elbow and press it on your neck. Pull it back as far as you can and hold for 10 seconds. Repeat the exercise for the right hand.
- Raise one hand up, the other down. Change the position one by one.
- Cross your arms in front of you on your chest, spread them out to your sides and rotate your body at the same time.
- Bend forward and then bend back as far as possible, supporting your back with your palms.
- Raise your arms up and stretch them to your sides.
- Place your feet as far apart as possible and squat as low as possible. Hold for 15 seconds. Then switch from one leg to the other so that one is straight and the other is bent at the knee.
- stretch your legs. Make a circular rotation of each at least 10 times.
Morning warming should be done daily.
Charging for beginners
After warming up, you can move on to the main part. The waist reduction and fat burning program looks like this:
- Spread your legs shoulder width apart, bend your body forward and try to reach your hands to the floor. Repeat 10 times.
- Sit with your feet as far apart as possible. Do 2 sets of 15 reps. You need to make sure that your legs and knees are parallel to your body, your stomach is tucked in and your back is straight.
- Regular squats with your hands straight in front of you.
- Lunges with feet forward, 2 sets of 10 reps.
- Scrolling pages. Repeat 15 times for each leg.
- jumping rope.
- Push-ups from the floor, preferably at least 10 times.
- Hand plank, at least 60 seconds.
- Reverse push-up, legs should lie on the bench, that is, they should be 30 cm above the floor.
- Back with legs crossed.
- Jump on the ground at least 40 times.
- Lean back and slowly lower your leg to feel the tension in your muscles. 20-25 times.
It is necessary to combine cardio and strength training. Exercises should be done at least 3 times a week. Exercise should not last longer than 30 minutes. When the exercises are easy and the muscles stop hurting, and this happens on average after a month, you can move on to more difficult exercises. Its duration is 1 hour or more.
A difficult program every day
Do a warm-up before starting the main lesson. After that, you can start pumping your stomach. You should ensure proper breathing during exercise for weight loss.
The workout looks like this:
- Lie on the floor, place your hands under your buttocks. At the same time, raise your straight legs so that a 90˚ angle is formed with the body. Hold for 20 seconds, then slowly lower the right and after 10 seconds. and the left leg.
- Lie on the floor, bend your knees, place them shoulder width apart. Cross your hands behind your head, but do not hold them on your neck; Elbows are directed to the sides. Lift your upper body without lifting your lower back off the floor. The lift should be done using the abdominal muscles, so you will feel a lot of tension. Repeat 10-15 times, do 2-3 approaches.
- The pose is the same as in the previous exercise. It is necessary to raise the body, raise the lower back from the floor, but the soles should be firmly pressed on the surface.
- The exercise is performed in the same way as the previous one, but the oblique muscles are pumped. When lifting, you should reach the left knee with the right elbow and vice versa.
- Lie on your back, place your hands under your buttocks. Raise your legs 10-15 cm from the floor, hold for 20 seconds.
- Exercise "Scissors". The pose is similar, raise your legs 20 cm above the floor. Imitate the movements of the cutting part of the scissors.
- "Bicycle". Lie on your back with your hands under your buttocks. Simulate riding a bicycle, changing the direction of movement several times.
- Stand straight, feet shoulder width apart. Take the dumbbells in your hands and tuck your stomach in. Bend your body to the sides. Then raise your left hand up, lower your right hand and place it behind your back. Repeat at least 20 times.
Any lifting should be done during inhalation, lowering - during exhalation. Complete the complex by walking or running on the ground.
For weight loss, you can use sports equipment - roller, fit ball, jump rope, shock absorber, dumbbells, barbell, expanders
After that, you can continue the exercise by loading other parts of the body. In order to tone and reduce the size of your hips, you should perform the following exercise:
- Feet shoulder width apart, toes turned outwards. Sit down slowly, lower your head to 5. Return to the starting position, again counting to five.
- Do squats with your legs as far apart as possible. After returning to the starting position, immediately stand on your toes. hands on the belt.
- Make a jump. It is advisable to exercise with 1-2 kg dumbbells. First, step forward with your left leg. Do some squats. Then, jumping off, change the supporting leg.
- Stand up straight, arms folded in front of you. Take a step to the right, pull your butt back slightly, and then lift your leg to the left. Make at least 20 shots.
- Lie on the floor, hands under the buttocks. Raise your legs slightly off the floor, spread them as far as possible, then return them to their original position.
- The pose is similar, only the straight legs need to be raised to form a 90˚ angle. Dilute slowly until a burning sensation is felt.
- Lie on your side, resting on your elbow. Bend the upper leg at the knee and rest it on the floor. The lower leg is straight, you need to raise it to the maximum height. Repeat the exercise, turning to the other side.
- Hold the support in front of you, raise your legs to the sides. Then turn to the side and move the limb back and forth. Make all movements smoothly. Thanks to swings, you can get beautiful muscle relief at home and transform the outer and inner surfaces of the thigh.
If you practice daily, the result will appear in a month.
How to quickly get rid of sides?
10 minutes a day is enough to lose weight in the waist area. Spin the hula hoop. After 2-3 weeks, the sides will be significantly reduced, and the waist will disappear by a few centimeters.
Charging for children
Morning physical exercise helps not only to wake up, but also to recharge batteries, prepare for an active day and keep weight within normal limits.
It is best if you charge while listening to music. Then it is more effective and fun, the boys are happy to do it and the mood improves. It is worth choosing simple exercises, do not forget to warm up.
Children's exercises can look like this:
- Stand up straight. While inhaling, slowly raise your arms. As soon as you reach the head-up position, exhale. Then lower your hands. Repeat 5-10 times.
- The posture is similar. With your left hand on your hip, make circular motions in front of you with your right hand, as if a child is washing a window. Perform 5-7 times.
- Raise your arms up and move them above your head to the left and right. Do not bend your body.
- Walk like penguins. Feet together, arms pressed along the body, palms parallel to the floor. Move back and forth.
- Walk like soldiers. Raise your knees as high as you can and bend your arms.
- Sit down and jump.
- Get on your knees, but don't sit on your butt, keep your posture straight. Straighten your arms in front of you, smoothly squat to the right, then to the left. With the help of this exercise, the figure is straightened, fat deposits are removed from the waist and sides.
- Make circular rotations with your body.
- Jump like rabbits. But not in one place, but from side to side.
If you have a lot of problems with 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.
Exercise for weight loss will also not be effective if guys spend all their free time sitting at home at the computer. Parents should teach their children 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 train your body, mind and psyche, but you must exercise regularly. The secret of the effectiveness of yoga is to improve the metabolism.
It is better to do yoga after waking up in the morning
There are many poses, you should choose the most comfortable for you. You can practice standing, sitting, lying down, bent over or bent over. Parameters:
- bent forward when sitting;
- backrests;
- breathing exercises;
- pose "boat", "locust", "cobra", "camel";
- Headwear and more.
The first lesson should be with a master who will introduce you to the basics.
If you train correctly, then after 3 weeks you will notice the first result. The training lasts 30-40 minutes.
Exercises for weight loss should be done in good mood and normal health. You should refrain from physical activity during illness.