Exercise for weight loss will help you remove fat stores and get a slim figure. But to succeed, you need to choose the optimal complex, exercise daily and eat right. If you follow simple recommendations, you can lose extra weight even without going to the gym.
Warm-up for women
Beginners should not immediately expose their body to significant stress. You need to start practicing gradually, doing the simplest exercises. Preparation for the main training can take 2-4 weeks. During this period, the body is accustomed to physical exercise. All muscles will hurt; you can't overwork them. If you do exercises for weight loss 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 torso, abdominals, buttocks, legs.
The morning workout looks like this:
- Stand tall, feet shoulder-width apart. Slowly make circular rotations with your head and it turns to the sides.
- Stretch your left arm forward, bend it at the elbow and press it to your neck. Pull it behind 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. Switch positions one by one.
- Cross your arms in front of you in the chest area, spread them out to the sides and at the same time rotate your torso.
- Bend forward and then bend back as far as possible, supporting your lower back with your palms.
- Raise your arms up and stretch them out 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. Make circular rotations of each at least 10 times.
The morning warm-up should be done daily.
Fee for beginners
After the warm-up, you can proceed to the main part. The program to reduce the volume of the hips and burn fat in the waist area looks like this:
- With your feet shoulder-width apart, bend your torso forward and try to reach your hands on 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 legs and knees are parallel to your body, your stomach is pulled in and your back is straight.
- Normal squats with arms straight out in front of you.
- Lunges with legs forward, 2 sets of 10 repetitions.
- Swing on the sides. Repeat 15 times for each leg.
- Jumping rope.
- Push-ups from the floor, preferably at least 10 times.
- Hand plank, at least 60 sec.
- Reverse push, the legs should be on the chair, that is, they should be 30 cm higher than the floor.
- Back lunges with crossed legs.
- Jumping in place at least 40 times.
- Roll back while slowly lowering your leg to feel the tension in the muscles. 20-25 times.
It is essential to combine cardio and strength training. The exercises should be done at least 3 times a week. Training should not last 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 complex exercises. Its duration is 1 hour or more.
Complex program for every day
Before the main course, do a warm-up. Then you can start to raise your stomach. When exercising for weight loss, you need to ensure proper breathing.
The workout looks like this:
- Lie on the floor, place your palms under your buttocks. At the same time, raise your straight legs so that they form a 90˚ angle with your torso. Hold for 20 seconds, then slowly lower the right and after 10 seconds. and the 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 are at your sides. Lift your upper body, don't lift your lower back off the floor. Lifting should be done using the abdominal muscles so that you feel a lot of tension. Repeat 10-15 times, do 2-3 approaches.
- The position is the same as the previous exercise. It is necessary to raise the body, lifting the lower back from the floor, but the soles must be firmly pressed to the surface.
- The exercise is performed similarly to the previous one, but the oblique muscles are pumped. When lifting, you should reach your left knee with your right elbow and vice versa.
- Lie on your back, place your palms under your buttocks. Raise your legs at a distance of 10-15 cm from the floor, hold for up to 20 seconds.
- Scissors exercise. The posture is similar, 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 by changing the direction of movement several times.
- Stand tall, feet shoulder-width apart. Take dumbbells in your hands and pull your stomach in. Bend your torso sideways. Then raise your left arm up, lower your right arm and place it behind your back. Repeat at least 20 times.
Any lifting should be done during inhalation, lowering - during exhalation. Complete the complex by walking or running in place.
When exercising for weight loss, you can use sports equipment - roller, fitball, jump rope, shock absorbing belt, dumbbells, barbell, expanders
Then 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 exercise:
- Feet shoulder width apart, toes pointed outwards. Slowly squat down, lowering yourself to the count of 5. Return to the starting position, counting to five again.
- Do squats with your legs as wide apart as you can. After returning to the starting position, immediately stand on your tiptoes. Hands on the belt.
- Do jumping lunges. It is recommended to exercise with 1-2 kg dumbbells. First, swing forward on your left leg. Do some squats. Then, jumping out, change the support leg.
- Stand straight, hands together in front of you. Take a step to the right, moving your buttocks back a little, then jerk your leg to the left side. Perform at least 20 hits.
- Lie on the floor with your palms under your buttocks. Lifting your legs slightly off the floor, spread them as far as possible, then return them to their starting position.
- The posture is similar, only the straight legs should be raised to form a 90˚ angle. Dilute slowly until you feel a burning sensation.
- Lie on your side, resting on your elbow. Bend your top leg at the knee and place it on the floor. The lower leg is straight, you need to raise it to the maximum height. Repeat the exercise, turning to the other side.
- Holding the support in front of you, swing your legs out to the sides. Then turn to the side and move the tip back and forth. Make all movements smoothly. Thanks to swings, you can get beautiful muscle relief at home and transform the outer and inner surface of the thigh.
If you practice daily, the result will be visible in a month.
How to get rid of sideburns quickly?
To lose weight in the waist area, 10 minutes daily is enough. spin the hula hoop. After 2-3 weeks, the ribs will be significantly reduced and several 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.
It is better to charge while listening to music. Then it is more effective and more fun, children do it with pleasure and their mood improves. It is worth choosing simple exercises, without forgetting the warm-up.
Exercises for children may look like this:
- Stand up straight. As you inhale, slowly raise your arms. Once you reach the overhead position, exhale. Then lower your hands. Repeat 5-10 times.
- The pose is similar. Left hand on the waist, with the right make circular rotations in front of you, like a child washing a window. Perform 5-7 times.
- Raise your arms up and move them above your head left and right. Do not bend the body.
- Walk like penguins. Feet together, arms pressed along the body, palms parallel to the floor. Move forward and backward.
- You walk like soldiers. Raise your knees as high as possible and swing your arms.
- Squat and jump.
- Get down on your knees, but don't sit on your butt, keep your posture straight. Straighten your arms in front of you, smoothly 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 bunnies. 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.
Exercise for weight loss will also not be effective if children 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 beneficial not only for your figure, but also for your emotional health. You can get your body, mind and soul in order, but you must exercise regularly. The secret to 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 you. You can practice standing, sitting, lying down, bending over or bending over. Choices:
- leaning forward while sitting.
- back bends;
- breathing exercises;
- Pose "boat", "locust", "cobra", "camel".
- headquarters and others.
The first lesson should be with a master who will introduce you to the basics.
If you practice correctly, then after 3 weeks you can notice the first result. The training lasts 30-40 minutes.
Exercises for weight loss should be done with a good mood and normal health. During the illness, you should refrain from physical activity.