Exercising for weight loss will help you remove deposited fat 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, So you can lose extra weight even without going to the gym.
Warm-up for women
Beginners should not immediately put their body under significant stress. You need to start practicing gradually, performing the simplest exercises. Preparation for the main training can take 2-4 weeks. During this period the body is used to physical exercise. Becomes addicted. All muscles will ache; You cannot put too much pressure on them. If you do exercises for weight loss without warming up, you can injure your muscles.
The lesson should begin with a warm-up, which should last 10 minutes. It is necessary to stretch the muscles of the neck, arms, shoulders, upper torso, abdomen, buttocks, legs.
Morning workout looks like this:
- Stand straight, feet shoulder-width apart. Slowly rotate your head in a circular motion and turn it to the side.
- Extend your left arm forward, bend it at the elbow and press it to your neck. Pull it behind your back as far as you can and hold for 10 seconds. Repeat the exercise for the right arm.
- Raise one hand up, the other down. Change positions one by one.
- Cross your arms in front of you in the chest area, extending them to the sides and rotating your torso at the same time.
- Lean forward and then lean back as far as you can, supporting your lower back with your palms.
- Raise your arms and extend them to the sides.
- Place your legs as far apart as possible and squat down as low as possible. Hold for 15 seconds. Then roll from one leg to the other so that one is straight and the other is bent at the knee.
- Spread your legs. Rotate each in a circular motion at least 10 times.
Morning warm-up should be done daily.
charging for beginners
After warming up, you can proceed to the main part. The program for reducing hip volume and burning fat deposited in the waist area looks like this:
- Stand with feet shoulder-width apart, bend your torso forward and try to reach your hands to the floor. Repeat 10 times.
- Sit with your legs spread as far apart as possible. Do 2 sets of 15 reps. You need to make sure that your feet and knees are parallel to your body, your stomach is pulled in and your back is straight.
- Perform regular squats with arms straight in front of you.
- Lunges with feet forward, 2 sets of 10 reps.
- Swing to the sides. Repeat 15 times for each leg.
- jumping rope.
- Do push-ups from the floor, preferably at least 10 times.
- Hand Plank, minimum 60 seconds.
- In reverse push-up, the feet should lie on the chair, i. e. they should be 30 cm higher than the floor.
- Leaning backward with crossed legs.
- Jump in the same place at least 40 times.
- Lean backward while slowly bringing your leg down to feel the tension in the muscles. 20-25 times.
It is important to combine cardio and strength training. Exercise should be done at least 3 times a week. Workout should not take more than 30 minutes. When the exercises become easy and the muscles stop hurting too much, and this is on averageAfter a month, you can move on to more complex exercises. Its duration is 1 hour or more.
Complex program for every day
Do a warm-up before the main lesson. After this you can start pumping your abs. When doing exercises for weight loss, you need to ensure proper breathing.
The workout looks like this:
- Lie on the floor, place your palms beneath your buttocks. Simultaneously raise your straight legs so that they form a 90˚ angle with your torso. Hold for 20 seconds, then slowly lower to the right side, hold for another 10 secondsAfter. and left foot.
- Lie on the floor, bend your knees, keeping them shoulder-width apart. Cross your arms behind your head, but do not grab your neck; Your elbows point to the side. Lift your upper body up, not lift your lower back off the floor. Lifting should be done using the abdominal muscles, so you may feel a lot of tension. 10-15Repeat several times, do 2-3 approaches.
- The posture is the same as in the previous exercise. It is necessary to raise the body, lower the back above the floor, but the soles should be firmly pressed to the surface.
- The exercise is performed in the same way as the previous exercise, 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 buttocks. Lift your legs 10-15 cm from the floor, hold for 20 seconds.
- Exercise "Scissors". The posture is the same, raise your legs to a height of 20 cm from the floor. Simulate the movements of the cutting part of the scissors.
- "Bike". Lie on your back, hands under your buttocks. Simulate riding a bicycle by changing the direction of motion several times.
- Stand straight, feet shoulder-width apart. Hold dumbbells in your hands and draw your abs. Twist your torso to the side. Then lift your left arm up, lower your right arm and arch your back. Place it behind the. Repeat at least 20 times.
One should lift while inhaling and lower while exhaling. Finish the complex by walking or running in place.
When exercising for weight loss, you can use sports equipment - roller, fitball, jump rope, shock absorber bands, dumbbells, barbells, expanders.
Later, you can continue training by applying load to other parts of the body. To make your hips shapely and smaller in size, you need to do the following exercises:
- Feet shoulder-width apart, toes pointed out. Slowly lower yourself to a squat, counting to 5. Rise to the starting position, again count to five.
- Perform squats with your legs spread as wide as possible. After returning to the starting position, immediately stand on your toes. Hands on the belt.
- Do jumping lunges. It is advisable to perform exercises with dumbbells weighing 1-2 kg. First, bend your left leg forward. Do a few squats. Then, jumping out, change your supporting leg.
- Stand straight, hands clasped in front of you. Take a step to the right while moving your buttocks slightly back and then jerk your leg to the left. Do at least 20 hits.
- Lie on the floor, palms under your buttocks. Lift your legs slightly off the floor, spread them as far as possible, then return them to their original position.
- The posture is the same, only the straight legs need to be raised to form an angle of 90˚. Slowly dilate until a burning sensation is felt.
- Lie on your side, resting on your elbow. Bend your upper leg at the knee and rest it on the floor. The lower leg is straight, you need to lift it to maximum height. Repeat the exercise, turning to the other side.
- Holding the support in front of you, swing your legs to the side. Then turn to the side and swing the limb back and forth. Perform all movements smoothly. Thanks to swings, you can give beautiful relief to the muscles at home andThe outer and inner surfaces of the thigh can change.
If you practice daily, results will be visible in a month.
How to get rid of sides quickly?
10 minutes a day are enough to lose weight in the waist area. Swing the hula hoop. After 2-3 weeks, the arms will become noticeably smaller, and several centimeters will disappear in the waist.
charge for children
Morning physical exercise not only helps to wake up, but also recharge your batteries, prepare for an active day, and maintain your weight within normal limits.
It is better if you charge while listening to music. Then it is more effective and more fun, people do it with pleasure and their mood becomes better. It is advisable to choose simple exercises, not forgetting about the warm-up.
Children's exercises may look like this:
- Stand straight. As you inhale, slowly raise your arms. Once you reach the position above your head, exhale. Then lower your arms down. Repeat 5-10 times.
- The pose is also the same. Place the left hand on the waist, move the right hand in a circular motion in front of you, like a child washing a window. Perform 5-7 times.
- Raise your arms and move them left and right above your head. Do not tilt the body.
- Walk like a penguin. Feet together, arms pressed against the body, palms parallel to the floor. Move forward and backward.
- Walk like soldiers. Raise your knees as high as possible and swing your arms.
- Sit and jump.
- Get down on your knees, but do not 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 corrected, the waistAnd fat is removed from the arms.
- Move in circles with your body.
- Jump like rabbits. But not from one place, but from side to side.
If you have a big problem of excess weight, exercise alone is not enough to lose weight. You need the help of a nutritionist; It is important to choose the right diet.
If people spend all their free time at home, sitting at the computer, then even exercising for weight loss will not be effective. Parents should teach their children to live 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 put your body, mind and psyche in order, but you need to exercise regularly. The secret is to improve metabolism.
It is better to do yoga after waking up in the morning
There are many poses, you should choose the one that is most comfortable for you. You can practice standing, sitting, lying down, bending or stooping. Options:
- Leaning forward while sitting;
- bending over backwards;
- breathing exercises;
- "Boat", "Locust", "Cobra", "Camel" posture;
- Shirshasana and others.
The first lesson should be with a master who will introduce you to the basics.
If you do the exercises correctly, after 3 weeks you can see the first results. Training lasts 30-40 minutes.
Exercise for weight loss should be done in good mood and general health. During illness, you should avoid physical activity.