Exercise for weight loss will help you eliminate fat deposits and get a slim figure. But to achieve success, you need to choose the optimal complex, train daily and eat right. If you follow simple recommendations, you can lose weight yourself 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 and do the simplest exercises. Preparation for the main training can take 2-4 weeks. During this period, the body is used to physical training. All muscles will hurt, you can't overwork them. If you do exercises for weight loss without warming up, you can damage your muscles.
The lesson should begin with a warm-up lasting up to 10 minutes. It is necessary to stretch the muscles of the neck, arms, shoulders, upper torso, abdominal muscles, buttocks, legs.
The morning workout looks like this:
- Stand upright with your feet shoulder-width apart. Make slow circular rotations with your head and twists to the sides.
- Extend your left arm forward, bend it at the elbow, and press it to your neck. Pull it behind your back as much as possible and stretch back for up to 10 seconds. Repeat the exercise for the right hand.
- Raise one hand up, the other down. Change position one by one.
- Cross your arms in front of you in the chest area, spread them to the sides, and at the same time turn your torso.
- Bend forward and then bend back as much as possible while 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 is straight and the other is bent at the knee.
- Stretch your feet. Make circular rotations of each at least 10 times.
Warming up in the morning should be done daily.
Charging for beginners
After warming up, you can proceed to the main part. The program to reduce hip volume and burn fat deposits in the waist area looks like this:
- Feet shoulder width apart, bend your torso forward and try to reach your hands to the floor. Repeat 10 times.
- Squat with your legs as far apart as possible. Do 2 sets of 15 reps. You need to make sure that your feet and knees are parallel to your body, your stomach is pulled in and your back is straight.
- Regular squats with your arms straight out in front of you.
- Lunges with legs forward, 2 sets of 10 reps.
- Swing to the sides. Repeat 15 times for each leg.
- Skipping rope.
- Push-ups from the floor, preferably at least 10 times.
- Hand plank, minimum 60 sec.
- Reverse push-up, legs must lie on the chair, i. e. be 30 cm higher from the floor.
- Back lunges with crossed legs.
- Jumps in place at least 40 times.
- Swing backwards while slowly lowering the leg to feel the muscle tension. 20-25 times.
It is necessary to combine cardio and strength training. Exercises should be performed at least 3 times a week. The training should not take more than 30 minutes. When the exercises are easy and the muscles stop hurting too much, and this happens on average after a month, you can move on to more complicated exercises. Its duration is 1 hour or longer.
Complicated program for every day
Before the main lesson, do a warm-up. Afterwards, you can start pumping up your stomach. While exercising for weight loss, ensure proper breathing.
The training looks like this:
- Lie on the floor, place your palms under your buttocks. At the same time, lift your straight legs so that a 90˚ angle is formed with your torso. Hold for 20 seconds, then slowly lower the right one, and after 10 seconds. and left leg.
- Lie on the floor, bend your knees, place them shoulder-width apart. Cross your arms behind your head, but don't hold your neck; your elbows point to the sides. Lift your upper body, don't lift your lower back off the floor. The lift must be done using the abdominal muscles, so you can feel a lot of tension. Repeat 10-15 times, make 2-3 approaches.
- The position is the same as in the previous exercise. It is necessary to lift the body, lift the lower back from the floor, but the soles must be pressed firmly to the surface.
- The exercise is performed in the same way as the previous one, but the oblique muscles are pumped. When lifting, reach your left knee with your right elbow and vice versa.
- Lie on your back, place your palms under your buttocks. Lift your legs at a distance of 10-15 cm from the floor, hold for up to 20 seconds.
- Train "scissors". The position is the same, raise your legs to a height of 20 cm from the floor. Mimic the movements of the cutting part of the scissors.
- "Bike". Lie on your back, hands under your buttocks. Simulate riding a bicycle, change the direction of movement several times.
- Stand upright with your feet shoulder-width apart. Take dumbbells in your hands and pull your stomach 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 should be done while inhaling, lowering - while exhaling. Finish the complex by walking or running in place.
While training for weight loss, you can use sports equipment - roller, fitball, jump rope, shock absorber bands, dumbbells, barbell, expanders
Afterwards, you can continue training and strain other parts of the body. In order for your hips to be toned and reduced in size, do the following exercise:
- Feet shoulder width apart, toes facing outwards. Slowly squat, lower yourself to a count of 5. Rise to the starting position, again count to five.
- Do squats with your legs spread as far apart as possible. After returning to the starting position, immediately stand on your toes. Hands on the belt.
- Do jumping lunges. It is advisable to train with dumbbells weighing 1-2 kg. First, you lunge forward on your left leg. Do a few squats. So jump out and change your support leg.
- Stand straight, hands folded in front of you. Take a step to the right, move your buttocks back a little, and then move your foot to the left side. 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 far apart as possible, then return them to their original position.
- The position is the same, only straight legs must be raised to form a 90˚ angle. Dilute slowly until a burning sensation is felt.
- Lie on your side, resting on your elbow. Bend your upper leg at the knee and rest it on the floor. The lower leg is straight, you need to lift 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 sideways and move the limb back and forth. Make all movements smooth. Thanks to swings, you can get beautiful muscle relief at home and transform the outer and inner surface of the thigh.
If you train daily, the result will be visible in a month.
How to get rid of pages fast?
To lose weight in the waist area, 10 minutes daily is enough. spin the hula hoop. After 2-3 weeks, the sides will be significantly reduced and several centimeters in the waist will disappear.
Charging for children
Physical exercise in the morning not only helps to wake up, but also to recharge your batteries, prepare for an active day and keep your weight within normal limits.
It is better if you charge while listening to music. Then it is more effective and more fun, the guys do it with pleasure and their mood improves. It is worth choosing simple exercises, not forgetting to warm up.
Children's exercises can look like this:
- Stand straight. As you inhale, slowly raise your arms. When you reach the position above your head, exhale. Then lower your hands. Repeat 5-10 times.
- The position is the same. Left hand on the waist, with the right hand make circular rotations in front of you, as if a child were washing a window. Perform 5-7 times.
- Raise your arms and move them over your head to the left and right. Do not bend the body.
- Walk like penguins. Legs together, arms pressed along the body, palms parallel to the floor. Move back and forth.
- Walk like soldiers. Raise your knees as high as possible and swing your arms.
- Crouch and jump.
- Get down on your knees, but don't sit on your butt, keep your posture straight. Straighten your arms out in front of you, do a smooth squat to the right and then to the left side. With the help of this exercise, the figure is corrected, fat deposits are removed from the waist and sides.
- Make circular rotations with your body.
- Jump like rabbits. But not in one place, but from side to side.
If you have major problems with excess weight, then exercise alone is not enough to lose weight. You need the help of a nutritionist, it is important to choose the right diet.
Training for weight loss will also not be effective if the guys spend all their free time at home sitting 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 not only beneficial for your figure, but also for your emotional health. You can put your body, mind and psyche in order, but you must exercise regularly. The secret behind the effectiveness of yoga is to improve the metabolism.
It is better to do yoga in the morning after waking up
There are many positions, you should choose the ones that are most comfortable for yourself. You can practice standing, sitting, lying down, bending or stooping. Opportunities:
- bending forward while sitting;
- backwards;
- breathing exercises;
- "boat", "grasshopper", "cobra", "camel" pose;
- principal and others.
The first lesson should be with a master who will introduce you to the basics.
If you practice correctly, after 3 weeks you can notice the first result. The training lasts 30-40 minutes.
Exercises for weight loss must be done in a good mood and with normal health. During illness, you should refrain from physical activity.