Exercising for weight loss will help you shed fat deposits and get a slim body shape. But to achieve success, you need to choose the optimal complex, exercise every day and eat right. If you follow simple recommendations, you can lose excess weight even without going to the gym.
Warm-up for women
Beginners should not expose their body to significant stress. You need to start training gradually, doing the simplest exercises. Preparation for the main training can take 2-4 weeks. During this period, the body is used to physical exercise. All muscles will ache; you can't burden it. If you do exercises to lose weight without warming up, you can injure your muscles.
The lesson should start with a warm-up, lasting up to 10 minutes. It is necessary to stretch the muscles of the neck, arms, shoulders, upper body, abdomen, buttocks, legs.
A morning workout looks like this:
- Stand up straight, feet shoulder-width apart. Slowly make a circular motion with your head and turn to the side.
- Extend your left arm forward, bend at the elbow, and press into your neck. Pull your back as far 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 positions one by one.
- Cross your arms in front of you in the chest area, spread out to the sides, and simultaneously rotate your body.
- 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 is straight and the other is bent at the knee.
- Stretch your legs. Do circular rotations each at least 10 times.
Morning warm-up should be done every day.
Charging for beginners
After warming up, you can move on to the main part. The program to reduce the volume of the hips and burn fat deposits in the waist area looks like this:
- Feet shoulder-width apart, bend forward, and try to reach your hands to the floor. Repeat 10 times.
- Squat with your legs as far as possible. Do 2 sets of 15 repetitions. You need to make sure that your legs and knees are parallel to your body, your stomach is pulled in, and your back is straight.
- Normal squat with arms straight out in front of you.
- Lunges with legs forward, 2 sets of 10 reps.
- Swing to the side. Repeat 15 times for each leg.
- Jump rope.
- Push up from the floor, preferably at least 10 times.
- Handboard, minimum 60 seconds.
- Reverse push-ups, legs should lie on the chair, which is 30 cm higher than the floor.
- back lunges with crossed legs.
- Jump in place at least 40 times.
- Swing back while slowly lowering your legs to feel the tension in the muscles. 20-25 times.
It is necessary to combine cardio and strength training. Exercise should be done at least 3 times a week. Training should not take more than 30 minutes. When simple exercises and the muscles stop hurting too much, and this happens on average after a month, you can move on to more complex exercises. The duration is 1 hour or longer.
A complicated program for every day
Before the main lesson, warm up. After that you can start pumping your stomach. While exercising for weight loss, you need to ensure proper breathing.
The exercise looks like this:
- Lie on the floor, place your palms under your back. At the same time, lift your straight leg so that a 90˚ angle is formed with your body. Hold for 20 seconds, then slowly lower the right one, and after 10 seconds. and left foot.
- Lie on the floor, bend your knees, place them shoulder-width apart. Cross your hands behind your head, but do not hold them on your neck; your elbows are pointed out to the side. Raise your upper body, do not lift your lower back off the floor. Lifting should be done using the abdominal muscles, so you can feel a lot of tension. Repeat 10-15 times, do 2-3 approaches.
- The pose is the same as in the previous exercise. It is necessary to lift the body, lifting the lower back from the floor, but the soles of the feet should be firmly pressed to the surface.
- The exercise is performed the same as the previous one, but the oblique muscles are pumped. When lifting, you need to reach your left knee with your right elbow and vice versa.
- Lie on your back, place your palms under your back. Raise your legs at a distance of 10-15 cm from the floor, hold for up to 20 seconds.
- "Scissors" exercise. The pose is similar, raise the legs to a height of 20 cm from the floor. Mimic the movement of the cutting part of the scissors.
- "Bike". Lie on your back, hands under your back. Simulation of riding a bicycle, changing the direction of movement several times.
- Stand up straight, feet shoulder-width apart. Take a dumbbell in your hand and pull your stomach in. Bend your body to the side. Then raise your left hand up, lower your right hand down and place it behind you. Repeat at least 20 times.
Any lifting should be done while inhaling, lowering - while exhaling. Complete the complex by walking or running in place.
When exercising for weight loss, you can use sports equipment - rollers, fitballs, jump ropes, shock absorbing bands, dumbbells, barbells, expanders
After that, you can continue training, loading other parts of the body. In order for your hips to be toned and reduced in size, you need to do the following exercises:
- Feet shoulder width apart, toes facing outwards. Slowly squat down, lowering yourself to the count of 5. Return to the starting position, again counting to five.
- Do squats with your legs stretched as far as possible. After returning to the starting position, immediately stand on your toes. Hands on the belt.
- Do jumps. It is advisable to exercise with dumbbells weighing 1-2 kg. First, jump forward with your left foot. Do some squats. Then, jump out, switch your support leg.
- Stand up straight, hands clasped in front of you. Take a step to the right, move your back slightly, and then kick your foot to the left. Do at least 20 shots.
- Lie on the floor, palms under your back. Lift your legs slightly off the floor, spread as far as possible, then return to the original position.
- The pose is similar, only the straight leg needs to be lifted up to form a 90˚ angle. Melt slowly until the pain is felt.
- Lie on your side, resting on your elbows. Bend your upper leg at the knee and place it on the floor. The bottom of the leg is straight, you need to lift it to the maximum height. Repeat the exercise, turning to the other side.
- Holding a support in front of you, swing your legs out to the side. Then turn to the side and move the limb back and forth. Make all movements smoothly. Thanks to the swing, you can get wonderful muscle relief at home and change the outer and inner surfaces of the thighs.
If you practice every day, the results will be visible within a month.
How to quickly remove the sides?
To lose weight in the waist area, 10 minutes every day is enough. spin the hula hoop. After 2-3 weeks, the sides will decrease significantly, and a few centimeters in the waist will disappear.
Charging for children
Physical exercise in the morning helps not only to wake up, but also to recharge your batteries, prepare for an active day, and keep your weight within normal limits.
Better if you charge while listening to music. Then it is more effective and more fun, men do it with pleasure, and their mood improves. It is necessary to choose simple exercises, do not forget about the warm-up.
A child's training might look something like this:
- Stand up straight. As you inhale, slowly raise your arms. Once you reach the position above your head, exhale. Then lower your hand. Repeat 5-10 times.
- The pose is similar. Left hand on the waist, with the right hand make a circular rotation in front of you, as if the child is washing the window. Do it 5-7 times.
- Raise your arms up and move them above your head to the left and right. Do not bend your body.
- Walk like a penguin. Feet together, arms pressed along the body, palms parallel to the floor. Move forward and backward.
- Walk like an army. Raise your knees as high as possible and swing your arms.
- Squat and jump.
- Kneel, but do not sit on your back, keep your posture straight. Straighten your arms in front of you, perform squats smoothly on the right side, then on the left side. With the help of this exercise, the figure is corrected, fat deposits are removed from the waist and sides.
- Make a circular motion with your body.
- Jump like a rabbit. But not in one place, but from side to side.
If you have a major problem 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.
Exercise for weight loss will also not be effective if men spend all their free time at home, sitting in front of the computer. Parents must teach their children to live an active lifestyle, otherwise health problems will arise.
Yoga for weight loss
This type of physical activity is beneficial not only for your figure, but also for your emotional health. You can get your body, mind and soul in order, but you need to exercise regularly. The secret to the effectiveness of yoga is to increase metabolism.
It is best to do yoga in the morning after waking up
There are many poses, you should choose the most comfortable for yourself. You can practice standing, sitting, lying down, crouching or crouching. Options:
- bending forward while sitting;
- back bend;
- breathing exercises;
- "boat", "grasshopper", "cobra", "camel" pose;
- head and others.
The first lesson should be with a master who will introduce you to the basics.
If you train correctly, then after 3 weeks you can see the first results. Training lasts for 30-40 minutes.
Exercise to lose weight should be done in a good mood and in normal health. During illness, you should refrain from physical activity.