Exercise for weight loss will help you remove 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 even without going to the gym.
Warm-up for women
Beginners should not immediately subject their body to significant stress. You need to start practicing gradually, doing the simplest exercises. Preparation for the main training can take 2-4 weeks. During this time, the body gets used to physical activity. All muscles will hurt, you shouldn't overuse them. If you do weight loss exercises without warming up, you may injure your muscles.
Classes should begin with a warm-up, which can last up to 10 minutes. It is necessary to stretch the muscles of the neck, arms, shoulders, torso, abdomen, buttocks and legs.
The morning training looks like this:
- Stand upright with your feet shoulder-width apart. Slowly make circular twists and turns to the side with your head.
- Extend your left arm forward, bending it at the elbow and pressing it to your neck. Pull it behind your back as far as possible and stretch backwards for up to 10 seconds. Repeat the exercise for the right hand.
- Raise one hand up, the other down. Change the position one by one.
- Fold your arms in front of you in the chest area, spread them to the sides and rotate your upper body at the same time.
- Bend forward and then back as far as possible, supporting your lower back with your palms.
- Raise your arms and stretch them to the sides.
- Place your feet as far apart as possible and squat as deeply 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.
- Straighten your feet. Make circular rotations at least ten times each.
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 in the waist area is as follows:
- Place your feet shoulder-width apart, bend your upper body forward and try to reach the floor with your hands. Repeat 10 times.
- Squat down with your legs as wide apart as possible. Do 2 sets of 15 reps. You need to make sure that your feet and knees are parallel to the body, your stomach is pulled in, and your back is straight.
- Regular squats with outstretched arms.
- Lunges with legs forward, 2 sets of 10 reps.
- Swing to the side. Repeat this 15 times for each leg.
- Jump rope.
- Push-ups from the floor, preferably at least 10 times.
- Hand planks, at least 60 seconds.
- Reverse push-up, legs should be on the chair, i. e. 30 cm higher from the floor.
- Cross-legged backwards lunges.
- Jump in place at least 40 times.
- Swing backwards and slowly lower your leg to feel the muscle tension. 20-25 times.
It is necessary to combine cardio and strength training. Exercises should be performed at least three times a week. The training should not last longer than 30 minutes. When the exercises are simple and the muscles no longer hurt too much, which is the case on average after a month, you can move on to more complicated exercises. Duration is 1 hour or longer.
Complicated program for every day
Do a warm-up before the main lesson. You can then start pumping up your stomach. When training for weight loss, you need to pay attention to proper breathing.
The training looks like this:
- Lie on the floor and place your palms under your buttocks. At the same time, lift your straight legs so that you create a 90° angle with your upper 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 and place them shoulder-width apart. Fold your arms behind your head, but don't hold onto your neck; Your elbows point to the side. Raise your upper body, do not lift your lower back off the floor. Lifting should be done using the abdominal muscles so that you can 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 and lift the lower back off the floor, but the soles of the feet should be pressed firmly to the surface.
- The exercise is performed similarly to the previous one, but the oblique muscles are pumped. When lifting, your right elbow must reach your left knee and vice versa.
- Lie on your back and place your palms under your buttocks. Raise your legs 10-15 cm from the floor and hold for up to 20 seconds.
- Exercise "Scissors". The posture is similar, raise your legs to a height of 20 cm from the floor. Imitate the movements of the cutting part of scissors.
- "Bicycle". Lie on your back with your hands under your buttocks. Simulate riding a bike and change the direction of movement several times.
- Stand upright with your feet shoulder-width apart. Take dumbbells in your hands and pull in your stomach. Bend your upper body to the side. Then raise your left hand, lower your right hand and place it behind your back. Repeat at least 20 times.
Raising should occur when inhaling and lowering when exhaling. Complete the complex by walking or running in place.
When training for weight loss, you can use sports equipment - roller, fitball, skipping rope, shock absorber band, dumbbells, barbell, expander
You can then continue training and put weight on other parts of your body. In order for your hips to be toned and reduced in size, you must perform the following exercise:
- Feet shoulder-width apart, toes turned outwards. Slowly squat down and count to five. Return to the starting position and count to five again.
- Do squats with your legs as wide apart as possible. After returning to the starting position, immediately stand on your toes. Hands on the belt.
- Do jumping lunges. It is recommended to train with dumbbells weighing 1-2 kg. First, lunge forward with your left leg. Do a few squats. Then switch your supporting leg as you jump out.
- Stand tall with your hands folded in front of you. Take a step to the right, moving your buttocks back slightly, and then sharply move your foot to the left. Perform at least 20 hits.
- Lie on the floor with your palms under your buttocks. Lift your legs slightly off the floor, spread them as wide as possible, and then return them to their original position.
- The posture is similar, only the straight legs must be raised so that they form a 90° angle. Dilute slowly until a burning sensation is felt.
- Lie on your side and lean 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 the maximum height. Repeat the exercise, turning to the other side.
- Hold the support in front of you and swing your legs to the sides. Then turn to the side and move the limb back and forth. Perform all movements smoothly. Thanks to rocking, you can achieve beautiful muscle relief at home and change the outer and inner surfaces of the thigh.
If you practice daily, the result will be visible in a month.
How to get rid of pages quickly?
To lose weight in the waist area, 10 minutes a day is enough. Spin the hula hoop. After 2-3 weeks, the sides will be significantly reduced and a few centimeters in the waist will disappear.
Charging for children
Physical exercise in the morning not only helps you wake up, but also helps you recharge your batteries, prepare for an active day and keep your weight within the normal range.
It's better if you charge while listening to music. Then it is more effective and more fun, the boys do it with joy and their mood improves. It is worth choosing simple exercises and not forgetting to warm up.
Children's exercises could look like this:
- Stand up straight. As you inhale, slowly raise your arms. Once you reach the position above your head, exhale. Then lower your hands. Repeat 5-10 times.
- The pose is similar. Left hand on the waist, make circular turns with the right hand in front of you, as if a child were cleaning a window. Perform 5-7 times.
- Raise your arms and move them left and right above your head. Do not bend the body.
- Walk like penguins. Legs together, arms pressed along the body, palms parallel to the floor. Move forward and backward.
- Walk like soldiers. Raise your knees as much as possible and swing your arms.
- Crouch and jump.
- Get on your knees, but do not sit on your butt, maintain a straight posture. Extend your arms in front of you, do squats gently on the right and then on the left side. With the help of this exercise, the figure is corrected, fat deposits on the waist and sides are removed.
- Make circular rotations with your body.
- Jump like a bunny. But not in one place, but from one side to the other.
If you have major problems with being overweight, 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 the guys spend all their free time at home at 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 put your body, mind and psyche in order, but you need to exercise regularly. The secret of yoga's effectiveness lies in improving metabolism.
It is better to do yoga in the morning after waking up
There are many poses, you should choose the ones that are most comfortable for you. You can practice standing, sitting, lying down, bending or stooping. Options:
- bend forward when sitting;
- backbends;
- breathing exercises;
- pose "Boat", "Grasshopper", "Cobra", "Camel";
- headstand and others.
The first lesson should be with a master who will introduce you to the basics.
If you practice correctly, you can notice the first result after 3 weeks. The training lasts 30-40 minutes.
Weight loss exercises should be performed in a good mood and normal health. You should avoid physical activity during illness.