A diet with a calorie deficit and avoiding simple carbohydrates helps to lose extra pounds, but it is not responsible for the quality of the body. An effective workout that consists of sports exercises for weight loss, helps prevent tightening of the skin, accelerates weight loss, makes the figure beautiful and the waist slim. What should they be and can they be done at home? How often should these sessions be held?
What Exercises To Do To Lose Weight
Not all forms of physical activity can help you burn fat. Every activity produces energy and calorie expenditure, so a person who plays sports may notice a slight weight loss, but you can only lose weight seriously if a number of conditions are met:
- Aerobic exercise should be the backbone of your exercise program, so you will need to sign up for fitness or interval training and start running.
- For local weight loss in problem areas (stomach, buttocks, etc. ) classes must be selected separately supplemented with the main program for fat burning.
- You should not start strength training until you have lost most of your body fat.
Fast weight loss
Active body correction and weight loss are not promoted by intense sports training, but by classic fitness, which should last about an hour. The exact duration of a workout depends on your physique: endomorphs can be practiced for up to 2 hours without long breaks, and mesomorphs should be limited to 40 minutes.
Which activities for fast weight loss to choose by type of load does not matter: the heart rate is much more important, which must constantly be 60-65% of the maximum. This is the only way to achieve the fat burning effect of your workout.
Home
If you are planning to fight obesity or problem areas without going to sports clubs, you can find the home for weight loss course presented by video tutorials - this is the most effective solution. The text description does not give you a complete idea of what to do.
Inventory may be required to work:
- fitball;
- dumbbells weighing from 1, 5 to 5 kg
- leg weights;
- blanket;
- frame.
At home, experts suggest making daily morning exercises a habit that is not focused on rapid weight loss, but on speeding up metabolic processes and improving muscle condition. If your work schedule allows, you can include a short morning drive or do three workout programs a week at home. Emphasis is placed on aerobic exercise.
Effective Weight Loss Exercises At Home
No matter what you load, remember that you will have to wait at least a month to get a good result. This is especially not true for general weight loss, but for correcting the amounts of specific zones that the exercises you have chosen are aimed at. Remember that the load should be a system where there is no rest: the complex should be performed for 40 minutes without a break if your goal is weight loss, not muscle strengthening.
Heating
Jumping is a basic exercise used in all sports for warming up. In addition, the load is placed on the leg muscles, and here it is important to be careful: no matter what type of jump you train, you must lower your entire foot. If you only put your weight on your toes, you will start pumping your calves and your legs will not lose weight.
You can perform jumps and the exercises attached to them for warm-up in just 15 minutes, and it is recommended to 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 skip for half an hour.
For stomach and legs
Forget the classic pumping of the abdominal muscles if you are aiming to remove belly fat and are not planning on getting relief cubes. The female complex of exercises for weight loss in this zone are elements of rhythmic (not sports! ) Gymnastics where the abdominal muscles are affected.
The following will be particularly effective:
- boat;
- corner;
- lifting legs from a supine position
- saks.
For weight loss you can use exercises practiced in classical choreography: squats in 1 and 2 positions, swinging forward and to the sides from 3 positions. The only thing is that ballet exercise involves slow performance of these exercises and sports - fast, as it is not the development of muscle strength that is important to you, but the load.
Swings can be made with weights: ankle weights or elastic from the following positions:
- standing with support on a chair or wall;
- lying on the side (lift up)
- you can combine swings with lunges.
For thighs and buttocks
Squats will also be effective when they focus on losing weight in the upper legs and pumping up the gluteal muscles. But here it is worth looking more closely at not the ballet possibilities, but at the classical ones: the feet are parallel, the back bends forward during the squat, the pelvis goes back. You can perform such squats with dumbbells in your hands. Lungs forward or to the side can be used as sports exercises for slimming hips, but this can be dangerous for knee problems. The number of repetitions perSets must be such that a burning sensation is felt in the thigh / buttocks.
For hands
The most effective exercise that helps tighten the contours of the arm are the traditional push-ups known from school gymnastics lessons. They help the muscles in the chest, so this is not a purely masculine element - women can not do without push-ups either.
Perform 20-25 reps per. set, alternating between grip width and speed. If push-ups are difficult from the floor due to weak arm muscles, you can start from the wall. For those who find it too easy to perform push-ups in the basic configuration, you can take the weight off your back - this increases the load on your arms.
For the whole body
Exercises with a fitball help strengthen the core muscles: they force you to keep your center together, tense your abdominal muscles, try to get balance.
There are several easy-to-use full-body exercises for beginners:
- Sit on the ball, lift your legs, stay straight in front of you for a minute.
- Lying abdomen on the fitball, tear your legs and arms off the floor, try to keep your balance for a minute.
- Lie with your back on the floor, take the fitball in your hands, quickly tear your body off the floor and lift your legs. Give the ball into them, take back the original bag. Repeat 30-40 times.
Set of exercises
Whatever goal you pursue - slim legs, a slim waist, a perfectly flat stomach or pumped buttocks - you will have to load your whole body, but sets of sports exercises are chosen for the intended end result. The ideal comprehensive approach to body shaping in the home involves a morning warm-up, evening stretch and a day of main training, the content of which is different for men and women.
Morning Exercises
After waking up, even with a focus on active weight loss, do not give yourself intense exercise: 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 to do sports exercises in the morning for weight loss at home before breakfast to start burning calories before you have time to "eat" new ones.
The base complex might look like this:
- Body bends to the sides and back and forth.
- Rotation of the arms at the shoulder joint.
- Jumping (several types, a total of 10 minutes).
- Squats (3 minutes).
Evening Exercise
Before bedtime, activity should be reduced, otherwise a strong adrenaline rush can put you to sleep. But if your goal is to lose weight, you can do more weight loss exercises. Try not to make them at night, but a few hours after dinner.
Static workload is preferred at this time: stretch works well, which can be amplified:
- Plank (at beginner level 2 minutes, with good preparation - 5 minutes).
- A corner by the wall (sit down as on a chair with your back to the wall and count to 100).
For women
If you are analyzing physical exercises for weight loss at home by gender, focus on problem areas associated with a particular gender. In women, deposits are observed mainly on the abdomen and thighs: areas where the creation of hormonal "pillows" is predetermined by nature. The loads must necessarily affect these areas, that is, you can not do without squats and planks. At the same time, women are advised to exercise with weights if 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 should train on simulators but not use weights so as not to start building muscle mass. A set of sports exercises for weight loss can be used from a basic workout - this is a simple and effective option, but at home, in the absence of simulators, you will have to resort to dumbbells weighing up to 5 kg. The weight should be placed on the load on the chest muscles.
Training Plan
According to experts, the effectiveness of fat burning training is shown only in the case of three training programs a week or more. Exercises for weight loss as part of cardio should be performed for 40-60 minutes while taking into account strength loads separately.
An example of a graph looks like this:
- Jump (10 minutes).
- Hand training (10 minutes).
- Jump (5 minutes).
- Exercise in legs and abs (10 minutes).
- Jump (5 minutes).
- General Exercises (10 minutes).
- Stretches (10 minutes).