A diet with fewer calories and avoiding moderate carbohydrates helps to lose extra weight, but it is not responsible for body quality. Effective exercise, which consists of sports exercises to lose weight, helps prevent skin tightening, accelerates weight loss, makes a beautiful figure and slim waist. What should and can be done at home? How often should this session be held?
What exercises do you need to do to lose weight
Not all types of physical activity help you burn fat. Any activity costs energy and calories, so someone who plays sports may experience a slight weight loss, but you can lose weight seriously only if certain conditions are met:
- Aerobic exercise should be the backbone of your exercise program, so you need to sign up for a fitness workout or an interval and start running.
- For weight loss in problem areas (stomach, buttocks, etc. ), classes must be selected separately, plus a major fat burning program.
- You cannot start strength training until you have lost most of your body fat.
Rapid weight loss
Active body correction and weight loss are promoted not with intensive sports training, but with classic fitness, which will last about an hour. The exact duration of exercise depends on your physique: endomorphs can be practiced for up to 2 hours without long breaks, and mesomorphs should be limited to 40 minutes.
What activity to lose weight quickly according to the type of load is not important: heart rate is much more important, which should be a maximum of 60-65%. This is the only way to achieve the fat burning effect of your workout.
Home
If you are planning to overcome excess weight problems or problems without going to a sports club, you can get a weight loss course at home as shown by the video tutorial - this is the most effective option. The text description will not give you a complete picture of what you should do.
Inventory may be required to function:
- fitball;
- dumbbells weighing from 1. 5 to 5 kg;
- foot weight;
- carpet;
- loop.
At home, experts recommend making it a daily exercise routine, not focused on rapid weight loss, but on speeding up the metabolic process and improving muscle condition. If your work schedule allows, you can include a short morning run or do three exercises a week at home. Emphasis will be placed on aerobic exercise.
Weight Loss Exercises at Home
Whatever you take, remember that you must wait at least a month to achieve good results. This is especially true for weight loss in general, but to correct the number of specific zones intended for the exercise you have chosen. Keep in mind that the load should be a system where there is no rest: the complex should be done for 40 minutes without rest, if your goal is weight loss, not muscle strengthening.
Heating
Jumping is a basic exercise used in all sports to warm up. Also, the load is applied to the leg muscles, and here it is important to be careful: no matter what type of jump you do, you need to lower your entire leg. If you just put weight on your toes, you will start pumping your calves, and your feet will not lose weight.
You can do jumps and exercises done with it to warm up for just 15 minutes, and it is recommended to finish warming up with a five-minute run in place or in a circle. If you are aiming for active weight loss, jumping can be done for half an hour.
For stomach and legs
Forget classic abs pumping if you want to get rid of belly fat and do not plan to get relief. The training complex for women to lose weight in this zone is an element of rhythmic gymnastics (not sports! ), Where the abdominal muscles are affected.
The following will be very effective:
- ship;
- angle;
- lift the leg from the cartilage position;
- scissors.
For weight loss, you can use exercises performed in classic choreography: squat in positions 1 and 2, swipe forward and sideways from 3 positions. The only thing is that ballet training involves the implementation of this exercise slowly, and sports - fast, because it is not the expansion of muscle strength that is important to you, but the load.
Swinging can be done by weight: ankle weight or elastic band, from the following positions:
- stands with support on a chair or wall;
- lying on its side (lift up);
- you can combine the swing with the lungs.
For thighs and buttocks
Squat will also be effective when focusing on losing weight in the upper leg, pumping the gluteal muscles. However, here it is necessary to look more closely not at the ballet option, but at the classic option: parallel legs, back bent forward while squatting, pelvis back. You can do squats like that with a dumbbell in your hand. Lunges forward or sideways can be used as a sports exercise to slim the hips, but this can endanger knee problems. The number of repetitions of each set is such that the burning sensation is felt in the thighs / back.
For hands
The most effective exercises that can tighten the contours of the arms are the traditional push-ups commonly performed by school physical education lessons. They will help the chest muscles, so this is not a mere masculine element - women also can not do without push-ups.
Perform 20-25 repetitions per set, alternating between width and grip curvature. 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 do push-ups in a basic configuration, you can care about your back - this will increase the load on your arms.
For the whole body
Exercise with fitball will help strengthen your core muscles: they force you to keep your navel together, tighten your stomach, and try to balance.
There are some easy-to-use body exercises that are suitable even for beginners:
- Sit on the ball, lift your legs, stay upright in front of you for one minute.
- Lying on your stomach on a fitball ball, tearing your legs and arms off the floor, trying to keep your balance for a minute.
- Lie on your back on the floor, carry a fitball in your hand, in quick motion, tear your body off the floor and lift your legs. Send the ball into it, again take the original pose. Repeat 30-40 times.
Training set
Whatever goal you reach - slim legs, thin waist, flat stomach or pumped buttocks - you should fit the whole body, but a set of sports exercises will be chosen with the desired end result in mind. The ideal comprehensive approach to body shaping at home involves morning warm-up, afternoon stretching and a day-to-day exercise, the content being different for men and women.
Morning training
After waking up, even with a focus on active weight loss, you can not give yourself a strong workout: you better limit yourself to warm-ups that will warm your muscles and prepare you for the working day. It is recommended to do morning exercise to lose weight at home before breakfast to start burning calories before you have time to "eat" something new.
The basic complex may look like this:
- The body bends to the side and back and forth.
- Rotation of arm at shoulder joint.
- Jumping (some kind, a total of 10 minutes).
- Squats (3 minutes).
Afternoon training
Before going to bed, activity should be reduced, otherwise strong adrenaline can give you insomnia. However, if your goal is to lose weight, you can do some weight loss exercises. Try not to make it at night, but a few hours after dinner.
Static workload is preferred at this time: stretching works well, which can be strengthened:
- Board (at starter level 2 minutes, with good preparation - 5 minutes).
- Angle at the edge of the wall (sit, as if on a chair, with the back to the wall, and count to 100).
For women
If you are analyzing physical exercises to lose weight at home by gender, you need to focus on the problem areas that exist in a particular gender. In women, deposits are mainly observed in the abdomen and thighs: the area where the creation of hormonal "pillows" is determined by nature. The load must affect this area, that is, you can not do without squats and boards. At the same time, it is recommended for women to exercise with weight if they need active weight loss.
For men
Hormonal backgrounds represent from such a strong human half that, if they want to lose weight, they need to exercise on a simulator, but do not use weight, so as not to start building muscle mass. A set of sports exercises for weight loss can be used from basic exercises - this is a simple and effective option, but at home, if there is no simulator, you should use a dumbbell weighing up to 5 kg. Emphasis should be placed on the load on the chest muscles.
Training Schedule
According to expert information, the effectiveness of exercise in fat burning only appears in three exercises every week or so. Exercise to lose weight as part of cardio should be done for 40-60 minutes, while force loads are taken into account separately.
The graphic example looks like this:
- Jump (10 minutes).
- Hand training (10 minutes).
- Jump (5 minutes).
- Foot and Abs Exercises (10 minutes).
- Jump (5 minutes).
- General load training (10 minutes).
- Stretching (10 minutes).