A low calorie diet and avoiding simple carbohydrates helps to lose extra pounds, but is not responsible for body quality. Effective training, which consists of sports exercises for weight loss, helps to avoid tightening of the skin, accelerate weight loss, make the figure look beautiful and in the middle slim. What should they be and can they be made at home? How often should these sessions take place?
What exercises you need to do to lose weight
Not all types of physical activity help you burn fat. Any activity causes energy and calorie expenditure, so a person who plays sports may notice a slight weight loss, but you can lose serious weight only if certain conditions are met:
- Aerobic exercise should be the backbone of your exercise program, so you should sign up for a workout or space workout and start running.
- For local weight loss in problem areas (abdomen, buttocks and so on), classes should be selected separately, supplemented by the main fat burning program.
- 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 promoted not by strenuous exercise, but by classic exercise, which will last about an hour. The exact duration of a workout depends on your body size: 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 depending on the type of load does not matter: heart rate is much more important, which should be constantly 60-65% of maximum. This is the only way to achieve the fat burning result of your workout
Home
If you plan to fight overweight or problem areas without going to sports clubs, you can find the home weight loss lesson presented in training videos - this is the most effective option. The text description will not give you a complete idea of what to do.
Inventory may be required to operate:
- fitball;
- dumbbells weighing from 1. 5 to 5 kg.
- leg weights?
- carpet?
- crown.
At home, experts suggest doing daily exercises in the morning, a habit that focuses not 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 or do three workouts a week at home. The emphasis will be on aerobic exercise.
Effective weight loss exercises at home
Whatever you load, remember that you will have to wait at least a month to achieve a good result. This is especially true for general weight loss, but for correcting the specific area tumors that the exercises you have chosen are aimed at. Keep in mind that the load must be a system in which there is no rest: the band must be performed for 40 minutes without a break, if your goal is to lose weight, not to strengthen the muscles.
Warm up
Jumping is a basic exercise used in all sports for warming up. In addition, a load is placed on the leg muscles and here it is important to be careful: regardless of the type of jumping you do, you need to lower your entire leg. 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 associated warm-up exercises for only 15 minutes, and it is recommended that you complete the warm-up with a five-minute run in place or in a circle. If you are aiming for active weight loss, the jump can be done for half an hour.
For abdomen and legs
Forget the classic abdominal pump if you intend to remove belly fat and do not intend to get relief cubes. The female set of exercises for weight loss in this zone are elements of rhythmic (not athletic! ) Gymnastics, where the abdominal muscles are affected.
The following will be particularly effective:
- ship;
- angle?
- lifting your legs from a prone position.
- scissors.
For weight loss, you can use classical choreography exercises: squats in positions 1 and 2, forward and sideways movements from 3 positions. The only thing is that the ballet exercise involves slow performance of these exercises, and athletic - fast, as it is not important to develop muscle strength for you, but the load.
Oscillations can be made with weights: ankle weights or elastic band, from the following positions:
- stands with support on a chair or wall.
- lying on his side (lift up).
- you can combine cribs with lungs.
For thighs and buttocks
Squats will also be effective when you focus on losing weight in the upper legs, increasing the gluteal muscles. However, here it is worth taking a closer look not at the ballet options, but at the classics: the legs are parallel, the back bends forward during the posture, the pelvis returns. You can perform such squats with dumbbells in your hands. As sports exercises for slimming the hips, you can use flaps in front or sideways, but this can be dangerous for problems with the knees. The number of repetitions per set should be such that you feel a burning sensation in the thigh / buttocks area.
For hands
The most effective exercise that helps tighten the contour of the hands is the traditional push-ups, familiar with school physical education classes. They will help the chest muscles, so this is not exclusively a male element - nor can women do without push-ups.
Do 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 very easy to do push-ups in the basic configuration, you can take the weight on your back - this will increase the load on your hands.
For the whole body
Fitball exercises will help strengthen core muscles: they force you to keep your center focused, you stretch your abs, you try to balance.
There are many handy whole body exercises that are suitable even for beginners:
- Sit on the ball, lift your legs, hold in front of you for a minute
- Lying on your stomach on the fitball, tear your legs and arms off the floor, try to keep your balance for a minute.
- Lying on your back on the floor, take the fitball in your hands, quickly tear your body off the floor and lift your legs. Pass the ball on them, get back to the starting position. Repeat 30-40 times.
Set of exercises
Whatever goal you are aiming for - slim legs, slim waist, perfectly flat stomach or pumped buttocks - you will need to load your entire body, but all the exercises will be chosen based on the desired end result. An ideal holistic approach to home design includes a warm-up in the morning, a night out and a major workout during the day, the content of which is different for men and women.
Morning exercises
After waking up, even with an emphasis on active weight loss, you should not do intense workouts: it is better to limit yourself to a warm-up that will warm up your muscles and prepare you for the day at work. It is recommended to do morning exercises for weight loss at home before breakfast to start burning calories before you have time to "eat" new ones.
The base band might look like this:
- The body bends sideways and back and forth.
- Rotation of the arms at the shoulder joint.
- Jump (various types, 10 minutes in total).
- Squats (3 minutes).
Evening exercise
Before going to bed, activity should be reduced, otherwise intense adrenaline can cause insomnia. However, if your goal is to lose weight, you can do a lot of weight loss exercises. Try not to make them at night, but a few hours after dinner.
Static workload preferred: stretching works well, which can be enhanced:
- Board (at the initial level 2 minutes, with good preparation - 5 minutes).
- A corner next to the wall (sit like a chair with your back to the wall and count to 100).
For women
If you analyze weight loss exercises at home by gender, you should focus on problem areas that are inherent in a particular gender. In women, deposits are found mainly in the abdomen and thighs: areas where the creation of hormonal "cushions" is predetermined by nature. Loads must necessarily affect these areas, ie you can not do without squats and planks. At the same time, women are advised to train 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 must exercise in simulators, but not use weights, so as not to start building muscle mass. You can use a set of exercises for weight loss from a basic workout - this is a simple and effective option, but at home, in the absence of simulators, you should resort to dumbbells weighing up to 5 kg. Emphasis should be placed on the load on the chest muscles.
Exercise program
According to experts, the effectiveness of exercise in burning fat appears only in the case of three workouts a week or more. Exercises for weight loss as part of cardio should be performed for 40-60 minutes, while strength loads are taken into account separately.
An graphic example looks like this:
- Jump (10 minutes).
- Hand training (10 minutes).
- Jump (5 minutes).
- Leg and abdominal training (10 minutes).
- Jump (5 minutes).
- General loading exercises (10 minutes).
- Stretching (10 minutes).