Dieting with a calorie deficit and avoiding simple carbohydrates can help you lose extra pounds, but it is not responsible for the quality of your body. Effective training, which consists of sports exercises for weight loss, prevents skin tightening, accelerates weight loss, makes the figure beautiful and the waist slim. What should they be and can they be made at home? How often should these meetings take place?
What exercises should you do to lose weight
Not all types of physical activity will help you burn fat. Every activity results in a depletion of energy and calories, so a person who plays sports may notice a slight weight loss. However, you can only seriously lose weight if a number of conditions are met:
- Aerobic exercise should be the backbone of your exercise program. So you need to sign up for a fitness or interval workout and start running.
- For local weight loss of problem areas (abdomen, buttocks, etc. ), it is necessary to select the classes separately, supplemented by the main fat burning program.
- You shouldn't start strength training until you've lost most of your body fat.
Rapid weight loss
Active body correction and weight loss are not promoted by intensive sports training, but by classic fitness, which should last about an hour. The exact duration of an exercise depends on your body: endomorphs can be practiced for up to 2 hours without long breaks, and mesomorphs should be limited to 40 minutes.
It does not matter which activities are to be selected for rapid weight loss depending on the type of load: the heart rate is much more important and should be constantly 60-65% of the maximum. This is the only way to get the fat burning effect of your workout.
Home
If you are planning to tackle obesity or problem areas without going to sports clubs, the home weight loss course presented in video tutorials is the most effective option. The text description does not give you a complete idea of what to do.
Inventory may be required to function:
- fitball;
- dumbbells weighing 1. 5 to 5 kg;
- leg weights;
- carpet;
- tires.
At home, experts suggest making daily morning exercises a habit that focuses not on rapid weight loss, but on accelerating metabolic processes and improving muscle condition. If your work schedule allows, you can do a short run in the morning or three workouts a week at home. The focus will be on aerobic exercise.
Effective weight loss exercises at home
Regardless of the loads you take, remember that you will have to wait at least a month to get a good result. In particular, this does not apply to general weight loss, but to correcting the volume of certain zones that the exercises you have chosen are aimed at. Remember that exercise should be a system in which there is no rest: the complex should be done for 40 minutes without a break if your goal is weight loss, not muscle strengthening.
Warm up
Jumping is a basic exercise that is used in all sports to warm up. In addition, it puts strain on the muscles of the legs, and this is where it is important to be careful: no matter what type of jump you practice, you will have to lower your entire foot. Just putting your weight on your toes will start pumping your calves and your legs won't lose weight.
You can only do jumps and the associated warm-up exercises for 15 minutes. It is recommended that you end the warm-up with a five-minute run in place or in a circle. If you are aiming for active weight loss, you can jump for half an hour.
For the stomach and legs
Forget the classic pumping of the abdominal muscles when you want to remove belly fat and not get relief cubes. The female exercise complex for weight loss in this zone is an element of rhythmic (not athletic! ) Gymnastics, in which the abdominal muscles are affected.
The following are particularly effective:
- boot;
- corner;
- raise legs from prone position;
- scissors.
For weight loss, you can use exercises that are practiced in classic choreography: squats in 1 and 2 positions, swinging from 3 positions forward and to the side. The only point is that ballet exercises involve performing these exercises slowly and exercising, since it is not the development of muscle strength that is important to you, but the load.
Swings can be performed with weights: ankle weights or elastic band from the following positions:
- standing with support on a chair or a wall;
- lying on its side (lifting);
- You can combine swings with lunges.
For thighs and buttocks
Squats are also effective when your focus is on losing weight in your thighs and pumping up your glutes. Here, however, it is worthwhile not to take a closer look at the ballet options, but rather the classic ones: the feet are parallel, the back bends forward during the squat, the pelvis goes back. You can do such squats with dumbbells in your hands. Forward or sideways lunges can be used as hip slimming exercise, but it can be dangerous if you have knee problems. The number of repetitions per set should be such that a burning sensation can be felt in the thigh / buttock area.
For hands
The most effective exercise that helps tighten the contours of the arms are the traditional push-ups, which are familiar from physical education at school. They help the muscles of the chest, so this is not entirely a male element - women cannot do without push-ups either.
Do 20-25 reps per set, alternating between grip width and speed. If pushups are difficult from the floor due to weak arm muscles, you can start from the wall. For those who find it too easy to do push-ups in the basic configuration, the weight can be carried on your back - this increases the strain on your arms.
For the whole body
Fitball exercises strengthen the core muscles: they force you to gather your center, strain your abs and keep your balance.
There are several easy-to-use full body exercises that are great for beginners too:
- Sit on the ball, lift your legs and stretch out in front of you for a minute.
- Put your stomach on the fitball, tear your legs and arms off the floor, and try to balance for a minute.
- Lie on your back on the floor, take the fitball in your hand, quickly tear your body off the floor and raise your legs. Put the ball inside her and get back into the original pose. Repeat 30-40 times.
Exercise set
Whatever goal you have - slim legs, a thin waist, a perfectly flat stomach or pumped-up buttocks - you have to put weight on the whole body, but the exercises are chosen with the intended end result in mind. The ideal comprehensive approach to body sculpting at home includes a warm up in the morning, stretching in the evening, and a main workout in the day, the content of which is different for men and women.
morning exercises
After waking up, do not exercise intensely, even if you are aiming for active weight loss. It is better to limit yourself to a warm-up that warms up your muscles and prepares you for the work day. It is recommended that you do weight loss exercise in the morning before breakfast to burn calories before you have time to "eat" new ones.
The basic complex could look like this:
- The body bends to the sides and back and forth.
- Rotation of the arms in the shoulder joint.
- Jumping (different ways, 10 minutes in total).
- squats (3 minutes).
Evening exercise
Before going to bed, the activity should be reduced, otherwise a strong adrenaline rush can lead to insomnia. However, if your goal is to lose weight, then several weight loss exercises can be done. Try not to do them at night, but a couple of hours after dinner.
At this point, a static workload is preferable: the stretching works well, which can be reinforced:
- Plank (at beginner level 2 minutes, with good preparation - 5 minutes).
- A corner on the wall (sit with your back against the wall like a chair and count to 100).
For women
When analyzing physical exercises for weight loss at home by gender, you need to focus on problem areas specific to a particular gender. In women, deposits are mainly observed on the abdomen and thighs: areas in which the formation of hormonal "pillows" is naturally predetermined. The loads must necessarily affect these areas, that is, you can not do without squats and boards. At the same time, it is advisable for women to exercise with weights when they need active weight loss.
For men
The hormonal background of the representatives of the strong half of humanity is such that if they want to lose weight, they have to train on simulators, but do not use weights so as not to build muscle mass. A number of sports exercises for weight loss can be used from a basic workout - this is a simple and effective option, but at home, without simulators, you will have to resort to dumbbells weighing up to 5 kg. The focus should be on the stress on the chest muscles.
Training plan
According to experts, the effectiveness of exercise in burning fat occurs only with three workouts per week or more. Sports exercises for weight loss as part of cardio should be carried out for 40-60 minutes, taking the loads into account separately.
An example diagram looks like this:
- Jump (10 minutes).
- hand training (10 minutes).
- Jump (5 minutes).
- Leg and abdominal muscle training (10 minutes).
- Jump (5 minutes).
- General stress exercises (10 minutes).
- stretching (10 minutes).