A diet low in calories and avoiding simple carbohydrates can help you lose extra pounds, but it is not responsible for body quality. Effective training consisting of sports exercises for weight loss helps to prevent skin tightening, accelerate weight loss, beautify the figure and thin the waist. What should they be and can they be made at home? How often should these sessions be held?
What exercises do you need to do to lose weight
Not all types of exercise will help you burn fat. Any activity causes you to expend energy and calories, so an athlete may notice a slight weight loss, but you can lose weight only if a number of conditions are met:
- Aerobic exercise should be the backbone of your exercise program, so you should sign up for a fitness or interval workout and start jogging.
- For local weight loss in problem areas (abdomen, buttocks, etc. ), classes should be selected separately to complement the core fat burning program.
- You should not start vigorous exercise until you have lost most of your body fat.
Fast weight loss
Active body correction and weight loss is promoted not by intense sports, but by classic fitness that should last for about an hour. The exact duration of the exercise depends on your physical activity: endomorphs can be exercised for up to 2 hours without a long break, while mesomorphs should be limited to 40 minutes.
It does not matter what load you choose for fast weight loss according to the type of load: heart rate is much more important, which should always be a maximum of 60-65%. This is the only way to achieve the fat burning effect of your workout.
Home
If you are going to fight excess weight or problem areas without visiting sports clubs, you can check out the home weight loss course presented in the video tutorials - this is the most effective option. The text description will not give you a complete idea of what you need to do.
Inventory may be required:
- Fitball;
- dumbbells weighing 1, 5 to 5 kg;
- leg weight;
- carpet;
- hoop.
At home, experts suggest that daily morning exercises should become a habit focused not on rapid weight loss but on speeding up metabolic processes and improving muscle condition. If your work schedule allows, you can include a short morning jog or do three workouts a week at home. The focus will be on aerobic exercise.
Effective home weight loss exercises
No matter what you do, remember to wait at least a month to get good results. This is especially true not for general weight loss, but for correcting the volume of specific areas for which you have chosen the exercises. Keep in mind that exercise should be a system in which there is no rest: the complex should be performed for 40 minutes without a break if your goal is to lose weight and not to strengthen muscles.
warm up
Jumping is a basic exercise used for warm-up in all sports. In addition, the load is placed on the muscles of the legs and here it is important to be careful: no matter what type of jumps you train, you have to lower the whole leg. If you put the weight on only half a finger, you will start to pump the calf and the legs will not lose weight.
You can perform jumping and related exercises to warm up in just 15 minutes, and it is recommended to finish the warm-up with a five-minute jog on the ground or in a circle. If you are aiming for active weight loss, the jump can be performed in half an hour.
for the abdomen and legs
Forget the classic pumping of abscesses if you are aiming to get rid of belly fat and you are not going to get embossed cubes. The female complex of weight loss exercises in this zone are elements of rhythmic (not sporty! ) Gymnastics where the abdominal muscles act.
The following will be especially effective:
- boat;
- angle;
- Lifting the legs from a sensitive position;
- Scissors.
For weight loss you can use the exercises used in classical choreography: curves in positions 1 and 2, leaning forward and sideways from 3 positions. The only thing is that ballet training involves performing these exercises slowly, and sports - fast, because it is important for you not to develop muscle strength, but load.
Swings can be made by weight: ankle weight or elastic band from the following positions:
- stood on a chair or wall with a support;
- lying on the page raised (raised);
- You can combine swings and swings.
for thighs and buttocks
Squats will also be effective when you are concentrating on losing weight, pumping out your gluteal muscles. However, here you should take a closer look not at the ballet options, but at the classic: the legs are parallel, the back rests on the back, the pelvis bends back. You can perform such sessions with dumbbells in your hands. Lunges in front or on the side can be used as sports exercises to straighten the thighs, but it can also be dangerous for knee problems. The number of repetitions per set should be such that a burning sensation is felt in the thighs / buttocks.
for hands
The most effective exercise that promotes arm contours is the traditional push-ups familiar to school physical education lessons. They will support the chest muscles, so it is not just a masculine item - women can not do it without pushing either.
Do 20-25 repetitions per set, alternating width and speed. If the push is difficult from the floor due to weak arm muscles, you can start from the wall. For those who find it very easy to do push-ups during basic setup, you can lift weights on your back - this will increase the load on your arms.
for the whole body
Fitball exercises will help strengthen the core muscles: they force you to stay in the center, tense your abdomen, and try to maintain balance.
Here are some simple exercises for the whole body that are suitable for beginners:
- Sit on the ball, lift your legs, spread forward for a minute.
- Abdominal lying on the football, legs and arms off the floor, try to maintain balance for one minute.
- Lie on your back, take the fitball in your hand, in a quick motion, lift your body off the floor and lift your legs. Put the ball in them, take the original posture again. Repeat 30-40 times.
A set of exercises
Whatever your goal - lean legs, thin waist, perfectly flat abdomen or pumped buttocks - you have to work your whole body, but a set of sports exercises will be chosen for the final result. The perfect approach to home body shaping involves warming up in the morning, stretching in the evening, and doing the main exercise of the day, the content of which is different for women and men.
Morning Exercises
After waking up, even if the focus is on active weight loss, you should not spend yourself in intense exercise: it is better to limit yourself to heat that warms your muscles and prepares you for the working day. It is recommended to do morning exercises at home to lose weight before breakfast to start burning calories before you have time to "eat" something new.
Thebase complex might look like this:
- The body digs into the sides and back and forth.
- Rotate the arms at the shoulder joint.
- Jump (several types, total 10 minutes).
- Squats (3 minutes).
In the evening workout
Before going to bed, activity should be reduced, otherwise a strong drop of adrenaline can cause insomnia. However, if your goal is to lose weight, you can do a few weight loss exercises. Try not to do them at night, but a few hours after dinner.
Static load is preferred at this time: Stretching works well, which can be strengthened:
- Plank (2 minutes for beginners, 5 minutes with good preparation).
- angle to the wall (sit like a chair against the back wall and count to 100).
for women
If you are analyzing weight loss exercises at home by gender, you should pay attention to the problem areas that accompany a particular gender. In women, deposits are mainly observed in the abdomen and thighs: places where nature predisposes to the formation of hormonal "pillows". The load must definitely act in these areas, i. e. you can not do without crushing and planks. At the same time, it is advisable for women to exercise with weight if they need active weight loss.
for men
The hormonal background of the representatives of the strong half of humanity is such that if they need to lose weight, they need to work out on exercise machines, but do not use weights so that they do not start to accumulate muscle mass. A set of sports exercises for weight loss can be used from the basic exercises - this is a simple and effective option, but at home, in the absence of exercise machines, you will need to use 5 kg dumbbells. The focus should be on the load on the chest muscles.
Exercise Schedule
According toExperts, the effectiveness of exercise in burning fat occurs only during three or more workouts per week. Cardio weight loss sports exercises should be performed for 40-60 minutes, while power loads are provided separately.
For example, the graph looks like this:
- Jump (10 minutes).
- Hand exercise (10 minutes).
- jump (5 minutes).
- Leg and abs exercises (10 minutes).
- jump (5 minutes).
- General loading exercises (10 minutes).
- Stretching (10 minutes).