A diet that is low in calories and avoids simple carbohydrates will help you lose extra weight, but it does not affect your body's quality. Effective exercises include sports exercises to lose weight, help skin not be toned, lose weight fast, beautiful, slim waist. What are they and can they be done at home? How often should these sessions be held?
What exercise should you do to lose weight
Not all types of physical activity help you burn fat. Any activity stimulates energy and calorie expenditure, so an athletic may experience slight weight loss, but you can only lose serious weight if certain conditions are met:
- Aerobic exercise should be the backbone of your workout program, so you'll have to sign up for your exercise or interval workout and start running.
- For local weight loss of problem areas (abdomen, buttocks, etc. ), layers must be selected separately, supplemented with the main fat burning program.
- You should not start strength training until you've lost most of your body fat.
Quick weight loss
Positive body adjustment and weight loss are motivated not by intense exercise but by classical exercise, which lasts for about an hour. The exact length of a workout depends on your physique: endomorphs can be exercised for up to 2 hours without a long break and mesomorphs should be limited to 40 minutes.
Choosing which activity to quickly lose weight depends on the type of load that doesn't matter: heart rate is much more important, should be continuously at 60-65% of maximum. This is the only way to achieve a fat burning effect during your workout.
Homepage
If you are planning on combating excess weight or problem areas without going to sports clubs, you can look for a home video tutorial course - this is a great option. most fruit. The written description will not give you a complete idea of what you should do.
The inventory may be needed to function:
- fitball;
- dumbbells weighing between 1. 5 and 5 kg; barbell
- ;
- tapestry; The
- loop.
At home, experts recommend creating a daily morning exercise routine, not focusing on fast weight loss but on boosting metabolism and improving muscle condition. If your schedule allows, you can run a short morning run or do three exercises a week at home. The focus will be on aerobic exercise.
Effective home weight loss exercise
No matter what payload you receive, keep in mind that you will have to wait at least a month to get a good result. This is especially true not for weight loss in general, but for adjusting the volume of specific areas that your chosen exercises target. Remember that the load should be a system without rest: the complex should be done for 40 minutes without a break, if your goal is to lose weight and not build muscle.
Starting
Dancing is a basic exercise used in all sports to warm up. Additionally, a load is applied to the muscles of the leg, and here it is important to be careful: no matter what type of dance you practice, you need to go down the entire foot. If you just put weight on your toes, you will start to pump your calves, and your legs won't lose weight.
You can do the jumps and exercises related to them to warm up in just 15 minutes and you should finish the warm-up by running in place or running a five-minute circle. If you are aiming for a positive weight loss goal, you can do the dance for half an hour.
For the belly and legs
Forget the classic abs if you're looking to get rid of belly fat and don't plan to get small chunks. The combination of weight loss exercises for women in this area are elements of aerobic (not sport! ), Where the abdominal muscles are affected.
The following will be especially effective:
- boat
- ; angle
- ;
- lift your legs off tummy;
- pull.
To lose weight, you can use exercises practiced in classical choreography: squatting in positions 1 and 2, turning forward and sideways from 3 poses. The only thing is that ballet involves a slow performance of these exercises and sport - fast, as it is not the growth of muscle strength that is important to you, but the load.
You can swing with weights: ankle barbell or elastic band, from the following positions:
- stand with a bracket on a chair or wall;
- lying on its side (lifted);
- you can combine swing with wiggle.
For thighs and butt
Squats will also be effective when focusing on reducing the weight in the upper legs, strengthening the glutes. However, there should be a closer look here not to the ballet options, but the classic options: feet parallel, back tilted forward while squat, pelvis facing back. You can do these squats with dumbbells in hand. Bending forward or to the side can be used as sports exercises to lose hip fat, but this can be dangerous for knee problems. Number of repetitions per set should be such that there is a burning sensation in the thigh / buttock area.
For hands
The most effective exercise to strengthen the contours of the arms is the traditional push-ups, familiar in school gym classes. They will help the chest muscles, so this isn't just the masculine factor - women can't do without pushups either.
Do 20-25 reps per round, alternating between the width and the speed of the handle. If it is difficult to push up 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 base configuration, you can put the dumbbells on your back - this will increase the load on your arms.
For the whole body
Fitball exercises will help strengthen the main muscles: they force you to keep your focus, tense your abs, try to balance.
There are several easy-to-use full body exercises that are suitable even for beginners:
- Sit on the ball, raise your legs, hold out in front of you for one minute.
- Lie on your stomach on the ball, tear your legs and arms off the floor, trying to balance for a minute.
- Lie on your back on the floor, hold a fitball in your arms, move quickly, tear your body off the floor and raise your legs. Pass the ball to the body, back to the original positionRepeat 30-40 times.
Workbook
No matter what goal you pursue - slim legs, slim waist, flat belly or bloated butt - you will have to bear full body load, but the athletic exercises will be selected based on the end result. and. The ideal holistic approach to body shaping at home includes morning warm-ups, evening stretches and major workouts for the day, and the content of these exercises varies for men and women.
Morning homework
After waking up, even while focusing on active weight loss, you should not exercise at a high intensity: it is better to limit your warm-ups to warm up your muscles and prepare for the day. job. It is advisable to do morning exercises to lose weight at home before breakfast to start burning calories before there is time to "eat" new foods.
The base complex might look like this:
- The body is bent to the side and back and forth.
- Rotate arm in shoulder joint.
- Dance (various styles, 10 minutes total).
- Squats (3 minutes).
Night exercise
Before going to bed, you should reduce your activity, otherwise, high adrenaline can make you lose sleep. However, if your goal is to lose weight, you can do some weight loss exercises. Try not to do them at night, but a few hours after dinner.
The static load is preferred at this point: the stretch works well, can be reinforced:
- Plank (at a beginner level 2 minutes, with good preparation - 5 minutes).
- A corner of the wall (sit down like a chair against the wall and count to 100).
For Women
If you analyze homework exercises for weight loss by gender, you need to focus on inherent problems of a particular gender. In women, deposits are mainly observed on the abdomen and thighs: the areas where hormone "pillow" production is already predetermined by nature. The load necessarily affects these areas, i. e. nothing you can do without squats and planks. At the same time, women should exercise with weights if there is a need for active weight loss.
For Men
The hormonal foundation of those who represent the strong half of humanity is so if they want to lose weight, they need to work out on a simulator, but not use weights, in order not to catchhead gain muscle. You can apply some gym exercise to lose weight from the basic exercise - this is a simple and effective option, but at home, in the absence of a simulator, you will have to useup to 5 kg weights. It is necessary to emphasize the load on the chest muscles.
Fitness schedule
According to experts, the effects of exercise in fat burning only appear in case of exercising three or more times per week. Sports exercises to lose weight as part of the cardio should be performed for 40-60 minutes, while the electrical load is taken into account separately.
A sample chart looks like this:
- Jump (10 minutes).
- Hand practice (10 minutes).
- Jump (5 minutes).
- Train the legs and abs (10 minutes).
- Jump (5 minutes).
- Combined load exercise (10 minutes).
- Lasts (10 minutes).