Exercising to lose weight will help you get rid of excess fat and get a slim figure. But to achieve success, you need to choose the optimal complex method, exercise daily and eat properly. If you follow these simple recommendations, you can lose excess weight without going to the gym.
Cool down for women
Beginners should not immediately subject the body to significant stress. You need to start training gradually, performing the simplest exercises. Preparation for the main training course can take 2-4 weeks. During this period, the body gets used to exercise. All muscles will be sore; You can't overtrain. If you do weight training exercises without warming up, you can injure your muscles.
The lesson should start with a warm-up, lasting a maximum of 10 minutes. It is necessary to stretch the muscles in the neck, arms, shoulders, upper body, abdominal muscles, buttocks, and legs.
The morning workout looks like this:
- Stand straight, feet shoulder-width apart. Slowly make circular movements with your head and turn to the sides.
- Stretch your left arm forward, bend it at the elbow, and press into your neck. Pull it as far behind your back as possible and stretch it back for up to 10 seconds. Repeat the exercise for the right hand.
- Raise one hand up, the other down. Change positions one by one.
- Cross your arms in front of you in the chest area, spread them out to the sides and at the same time rotate your torso.
- Bend forward and then bend back as much 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 low as possible. Hold for 15 seconds. Then roll from one leg to the other so that one leg is straight and the other bent at the knee.
- Stretch your legs. Perform circular rotation at least 10 times.
Morning warm-ups should be done daily.
Charging for beginners
After booting, you can move on to the main part. The program for reducing hip volume and burning fat accumulated in the waist area looks like this:
- With your feet shoulder-width apart, bend your torso forward and try to touch your hands to the floor. Repeat 10 times.
- Squat with your legs as far apart as possible. Do 2 sets of 15 times. You need to make sure your feet and knees are parallel to your body, your stomach is tucked in, and your back is straight.
- Regularly squat with your arms stretched out in front of you.
- Forward leg lunges, 2 sets, 10 reps.
- Rotate to the sides. Repeat 15 times for each leg.
- Rope skipping.
- Push-ups from the floor, preferably at least 10 times.
- Hand plank, minimum 60 seconds.
- Do reverse push-ups with both feet lying on the chair, that is, 30 cm above the floor.
- Step back with your legs crossed.
- Jump in place at least 40 times.
- Rotate backwards while slowly lowering your legs to feel the stretch. 20-25 times.
It is necessary to combine cardio and strength training. Exercises should be performed at least 3 times a week. Exercise should not last more than 30 minutes. When the exercises are easy and the muscles no longer hurt too much, which happens on average after a month, you can move on to more complex exercises. Its duration is 1 hour or so.
Complex program every day
Before the main lesson, let's warm up. Then you can start pumping your stomach. While exercising to lose weight, you need to make sure to breathe properly.
The workout looks like this:
- Lie on the floor, place your palms under your buttocks. At the same time, raise your legs straight up to form a 90˚ angle with your body. Hold for 20 seconds, then slowly lower your right side down and after 10 seconds. and left foot.
- Lie on the floor, bend your knees, placing them shoulder-width apart. Cross your arms behind your head, but don't hold your neck; Your elbows point to the sides. Raise your upper body, do not lift your lower back off the floor. The lift should be done using the abdominal muscles, so you may feel a lot of stretch. Repeat 10-15 times, perform 2-3 times.
- The position is the same as in the previous exercise. It is necessary to lift the body, lift the lower back off the floor, but the soles of the feet must be firmly pressed against the surface.
- The exercise is performed similarly to the previous one, but the oblique muscles are pumped. When lifting, you need to use your right elbow to reach your left knee and vice versa.
- Lie on your back, place your palms under your buttocks. Raise your legs 10-15 cm off the floor, hold for up to 20 seconds.
- Exercise "pulling". In the same position, raise your legs to a height of 20 cm above the floor. Mimics the movement of the cutting part of scissors.
- "Bicycle". Lie on your back, place your hands under your buttocks. Simulates riding a bicycle, changing direction of movement many times.
- Stand straight, feet shoulder-width apart. Take dumbbells in your hands and pull your abs in. Bend your torso to the sides. Then raise your left hand, lower your right hand and place it behind your back. Repeat at least 20 times.
Any lifting movements must be performed during inhalation, lowering - during exhalation. Finish the complex by walking or running in place.
While exercising to lose weight, you can use sports equipment - rollers, exercise balls, jumping ropes, shock ropes, dumbbells, dumbbells, expanders
After that, you can continue training, loading other parts of the body. To firm your hips and reduce their size, you need to do the following exercises:
- Feet shoulder-width apart, toes pointing outward. Slowly squat down, counting to 5. Stand up and return to the starting position, counting to five again.
- Perform squats with your legs as wide apart as possible. After returning to the starting position, immediately stand on tiptoes. Hands on the belt.
- Jump around. You should practice with dumbbells weighing 1-2 kg. First, lunge forward with your left foot. Do some squats. Then, jump out and change your supporting leg.
- Stand straight, hands clasped in front of you. Take a step to the right, move your butt back a little, then jerk your leg to the left. Make at least 20 visits.
- Lie on the floor, palms under your buttocks. Lift your legs slightly off the floor, spread them as far apart as possible, then return them to the starting position.
- The position is similar, just straighten your legs to form a 90˚ angle. Dilute slowly until there is a burning sensation.
- Lie on your side, leaning 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 maximum height. Repeat the exercise, switching to the other side.
- Holding the rack in front of you, swing your legs out to the sides. Then turn to the side and move the limb back and forth. Make every movement smoothly. Thanks to swings, you can get a beautiful muscle tone at home and transform the outer and inner surfaces of the thighs.
If you practice daily, the results will be visible after a month.
How to quickly get rid of the parties?
To lose weight in the waist area, 10 minutes a day is enough. hula hoop. After 2-3 weeks, the hips will decrease significantly and the waist will disappear by a few centimeters.
Charging for children
Exercising in the morning not only helps you wake up, but also helps you recharge, prepare for an active day and maintain your weight within normal limits.
It would be better if you charge and listen to music at the same time. Then it is more effective and more fun, the guys do it with pleasure and their mood improves. You should choose simple exercises, don't forget to warm up.
Children's exercises may look like this:
- Erect. As you inhale, slowly raise your arms. When you reach the position above your head, exhale. Then lower your arms. Repeat 5-10 times.
- The posture is also similar. The left hand is placed at waist level, the right hand is rotated in front of the face as if the child is cleaning the window. Do it 5-7 times.
- Raise your arms and move them over your head to the left and right. Do not bend your body.
- Walk like a penguin. Legs close together, arms pressed along 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.
- Squat down and jump.
- Kneel down but don't sit on your butt, keeping your posture straight. Straighten your arms forward, do a gentle squat to the right, then to the left. With the help of this exercise, the figure will be adjusted and the fat accumulated in the waist and sides will be eliminated.
- Do circular movements with your body.
- Jump like a rabbit. But not in one place, but from side to side.
If you have a big problem 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.
Exercising to lose weight will also not be effective if guys spend all their free time at home, sitting in front of the computer. Parents must teach their children to have an active lifestyle, otherwise health problems will arise.
Yoga for weight loss
This type of physical activity is not only beneficial for your figure but also for your mental health. You can get your body, mind and spirit in order, but you need to exercise regularly. The secret to yoga's effectiveness is improving metabolism.
It is better to practice yoga in the morning after waking up
There are many positions, you should choose the position that you feel most comfortable with. You can practice standing, sitting, lying down, bending or crouching. Option:
- lean forward when sitting;
- arch your back;
- breathing exercises;
- "boat", "grasshopper", "cobra", "camel" pose;
- handstand and other things.
The first lesson should be taken with a master who will introduce you to the basics.
If you practice correctly, then after 3 weeks you can notice the first results. The training lasts 30-40 minutes.
Weight loss exercises should be performed with a good mood and normal health. During your illness, you should limit physical activity.