Exercise for weight loss helps to remove the fat compartment and get a slim figure. But in order to achieve success, you need to choose the optimal complex, do daily exercises and eat right. If you follow simple recommendations, you can lose excess weight without going to the gym.
Warm-up for women
Beginners should not immediately expose their body to significant stress. You need to start training slowly, simple exercises. Preparation for basic training can take 2-4 weeks. During this period, the body gets used to physical exercises. All muscles hurt, you can't overload them. Doing weight loss exercises without warming up can damage your muscles.
The lesson should start with a 10-minute warm-up. It is necessary to stretch the muscles of the neck, arms, shoulders, upper back, abs, hips, and legs.
A morning workout looks like this:
- Standing straight, legs shoulder width apart. Slowly make circular rotations with your head and turn to the sides.
- Extend your left arm forward, bend at the elbow, and press into your neck. Pull it back as far as you can and hold for 10 seconds. Repeat the exercise for the right arm.
- Raise one hand up and the other down. Change position one at a time.
- Cross your arms in front of your chest, spread them out to the sides, and rotate your torso at the same time.
- Bend forward and then back as far as possible, supporting your lower back with your palms.
- Raise your arms up and stretch them out to the sides.
- Place your feet as far apart as possible and squat as low as possible. Hold for 15 seconds. Then roll from one leg to the other so that one leg is straight and the other is bent at the knee.
- stretch your legs. Do at least 10 rotations of each.
Morning warm-up should be done every day.
Charging for beginners
After warming up, you can move on to the main part. A program to reduce the size of the hips and burn fat in the waist area looks like this:
- With your feet shoulder-width apart, bend your torso forward and try to reach your hands to the floor. Repeat 10 times.
- Squat with your feet as far apart as possible. Do 2 sets of 15 reps. Make sure your feet and knees are parallel to your body, your stomach is pulled in and your back is straight.
- Continuous squat with arms directly in front of you.
- Raise your legs forward and do 2 sets of 10 reps.
- Jumping sideways. Repeat 15 times for each leg.
- Jump rope.
- Push-ups from the floor, preferably at least 10 times.
- Hand plank, at least 60 sec.
- Reverse push-ups, feet should be on the bench, that is, 30 cm above the floor.
- Back lunge with crossed legs.
- Jump in place at least 40 times.
- Slowly lower your leg and jump back to feel the tension in the muscles. 20-25 times.
A combination of cardio and strength training is essential. Exercises should be done at least 3 times a week. Training should not last more than 30 minutes. When the exercises become easy and the muscles stop being so sore, which happens after an average of a month, you can move on to more difficult exercises. Its duration is 1 hour or more.
A challenging program for every day
Do a warm-up before the main lesson. Then you can start pumping your stomach. When exercising to lose weight, you need to ensure proper breathing.
The workout looks like this:
- Lie on the floor and place your palms under your hips. At the same time, raise your straight legs so that they form a 90˚ angle with your torso. Hold for 20 seconds, then slowly lower the right side after 10 seconds. and the left leg.
- Lie on the floor, bend your knees, and put them shoulder width apart. Cross your arms behind your head, but do not hold your neck, elbows bent to either side. Lift your upper body, don't lift your lower back off the floor. Lifting should be done with the help of the abdominal muscles, so you can feel great tension. Repeat 10-15 times, do 2-3 methods.
- The pose is the same as in the previous exercise. It is necessary to raise the body, lifting the lower back from the floor, but the soles should be firmly pressed on the surface.
- The exercise is performed as before, but the oblique muscles are pumped. When lifting, you should reach your right elbow to your left knee and vice versa.
- Lie on your back with your palms under your hips. Raise your legs 10-15 cm from the ground, hold for 20 seconds.
- Exercise "scissors". The pose is similar, raise the legs 20 cm above the floor. Imitate the movement of the cutting part of the scissors.
- "Bicycle". Lie on your back with your hands under your hips. Simulate cycling by changing the direction of movement several times.
- Standing straight, legs shoulder width apart. Take a dumbbell in your hand and pull in your stomach. Bend your body to the side. Then raise your left hand up and 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 set by walking or jogging in place.
During training for weight loss, you can use sports equipment - roller, fitball, rope, shock absorber, dumbbell, barbell, expanders.
After that, you can continue training by loading other parts of the body. To reduce the size of your hips, you should do the following exercises:
- Feet shoulder-width apart, toes turned outwards. Slowly sit back down to a count of 5. Return to the starting position and count to five.
- Spread your legs as far apart as possible and do a squat. After returning to the starting position, immediately stand on your toes. Put your hands up.
- Jump and lunge. Training with dumbbells weighing 1-2 kg is suitable. First, step forward with your left leg. Do a few squats. Then, jump and switch your supporting leg.
- Stand straight with your arms out in front of you. Take a step to the right, roll your hips back slightly, then pull your leg to the left. Perform at least 20 hits.
- Lie on the floor with your palms under your hips. Raise your legs slightly off the floor, spread them as far as possible, and then return to the starting position.
- The pose is similar, only straight legs need to be raised to form a 90˚ angle. Stir slowly until it starts to burn.
- Lie on your side, resting on your elbows. Lie on the floor with your top leg bent at the knee. The lower leg is straight, it should be raised to the maximum height. Repeat the exercise on the other side.
- Keep the support in front of you and place your legs out to the side. Then turn to the side and move the leg back and forth. Make all movements smooth. Thanks to swings, you can get a beautiful relief of the muscles at home and change the outer and inner surfaces of the thighs.
If you practice every day, the results will be visible after a month.
How to get rid of sideburns fast?
10 minutes a day is enough to lose weight in the waist area. hula hoop spin. After 2-3 weeks, the sides will be much shorter, and a few centimeters will disappear from the waist.
Charging for children
Morning exercise not only helps you wake up, but also helps you recharge your batteries, prepare for an active day, and keep your weight within normal limits.
It's best to charge while listening to music. Then it will be more effective and interesting, the guys will do it with pleasure, they will be in a better mood. It is necessary to choose simple exercises, do not forget to warm up.
Children's exercises may look like this:
- Stand up straight. As you inhale, slowly raise your arms. Once you reach the overhead position, inhale. Then lower your hand. Repeat 5-10 times.
- The pose is similar. With the left hand on the waist, with the right hand, circle in front of you like a child washing a window. Do this 5-7 times.
- Raise your arms up and move them left and right above your head. Do not bend the body.
- Walk like penguins. Feet together, arms along the body, palms parallel to the floor. Move back and forth.
- Walk like soldiers. Raise your knees as far as possible and swing your arms.
- Crouch and jump.
- Kneel, but do not sit on your hips, stand up straight. Straighten the arms in front of you, slowly to the right, then to the left. With the help of these exercises, the figure is corrected, fat deposits are removed from the waist and sides.
- Make circular motions with your body.
- Jumping like rabbits. But not somewhere, but beyond.
If you have serious problems with excess weight, then exercise alone is not enough to lose weight. It is important to choose the right diet, which requires the help of a nutritionist.
Exercise for weight loss also does not work if guys spend all their free time sitting at home and sitting at the computer. Parents should teach their children to lead an active life, otherwise health problems will arise.
yoga for weight loss
This type of physical activity is not only good for your figure, but also for your emotional health. You can get your body, mind and psyche in order, but you need to exercise regularly. The secret of the effectiveness of yoga is to improve the metabolism.
It is good 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 over or bending over. Options:
- leaning forward when sitting;
- back bends;
- breathing exercises;
- "boat", "locust", "cobra", "camel" pose;
- bag and others.
The first lesson should be with a teacher who introduces you to the basics.
If you do the right exercise, you can notice the first result after 3 weeks. Training lasts 30-40 minutes.
Exercise for weight loss should be done in a good mood and in normal health. Physical activity should be avoided during the illness.