Weight loss exercise will help you remove fat deposits and get a slim figure. But to achieve success, you need to choose the optimal complex, exercise daily 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 immediately expose their body to significant stress. You should start practicing gradually, doing the simplest exercises. Preparation for basic training can take 2-4 weeks. During this period, the body is used to physical exercises. All muscles will hurt, you can't overwork them. If you do weight loss exercises 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, abdomen, buttocks, legs.
The morning workout looks like this:
- Stand straight, feet shoulder-width apart. Slowly rotate your head in circles and turn to the side.
- Extend your left arm forward, bend it at the elbow and press it against your neck. Pull it behind you as far as possible and stretch back for up to 10 seconds. Repeat the exercise for the right arm.
- Raise one hand up, the other down. Change position 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.
- Lean forward and then lean 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. Do circular rotations of each at least 10 times.
The morning warm-up should be done daily.
Loading 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 are shoulder-width apart, bend your torso forward and try to stretch your arms to the floor. Repeat 10 times.
- Squat with your feet as far apart as possible. Do 2 sets of 15 reps. You need to make sure that your feet and knees are parallel to your body, your stomach is pulled in and your back is straight.
- Regular squats with arms straight out in front of you.
- Forward lunges, 2 sets of 10 reps.
- Turn sideways. Repeat 15 times for each leg.
- Jumping rope.
- Push-ups from the floor, preferably at least 10 times.
- Hand plank, minimum 60 sec.
- Reverse push-up, the legs should lie on the chair, that is, they should be 30 cm higher than the floor.
- Stunt backwards with crossed legs.
- Bouncing in place at least 40 times.
- Roll back as you slowly lower your leg to feel the muscle tension. 20-25 times.
It is necessary to combine cardio and strength training. The exercises should be done at least 3 times a week. The workout should not take more than 30 minutes. When the exercises are easy and the muscles stop hurting a lot, which happens on average after a month, you can move on to more complex exercises. Its duration is 1 hour or more.
A complex program for every day
Before the main lesson, do a warm-up. Then you can start pumping your stomach. While doing weight loss exercises, you should 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 leg so that it forms a 90˚ angle with your torso. Hold for 20 seconds, then slowly lower the right one after 10 seconds. and left leg.
- Lie on the floor, bend your knees, place them shoulder-width apart. Cross your arms behind your head, but do not hold your neck, your elbows are pointed to the sides. Lift your upper body, do not lift your lower back off the floor. Lifting should be done with the help of 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 raise the body, lifting the lower back from the floor, but the soles should be tightly pressed to the surface.
- The exercise is performed similarly to the previous one, but the oblique muscles are pumped. When lifting, you should reach the left knee with the 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 pose is similar, raise your legs to a height of 20 cm from the floor. Mimic the movements of the cutting part of the scissors.
- "Bicycle". Lie on your back, hands under your buttocks. Simulate riding a bicycle, changing direction several times.
- Stand straight, feet shoulder-width apart. Take dumbbells in your hands and pull your abs. Twist your torso to the side. Then raise your left hand up, lower your right hand down and place it behind your back. Repeat at least 20 times.
Any lifting should be done on inhalation, lowering - on exhalation. Complete the complex by walking or jogging in place.
While training for weight loss, you can use sports equipment - a roller, a fit ball, a jump rope, a shock-absorbing band, dumbbells, a barbell, expanders
After that, you can continue to train, loading other parts of the body. To tighten your hips and reduce your size, you should do the following exercise:
- Feet shoulder width apart, toes facing outwards. Slowly squat down for a count of 5. Return to the starting position for a count of five again.
- Squat with legs apart as far as possible. After returning to the starting position, immediately stand up on your toes. Hands on the belt.
- Do jumping lunges. It is recommended to exercise with dumbbells weighing 1-2 kg. Step forward onto your left leg first. Do some squats. Then, jumping up, change the supporting leg.
- Stand up straight, clasp your hands in front of you. Take a step to the right, moving the buttocks back a little and then pull your leg to the left. Complete at least 20 hits.
- Lie on the floor, palms under the buttocks. Lift your legs slightly off the floor, spread them as far apart as possible, then return them to their original position.
- The pose is similar, only the straight legs should be raised to form a 90˚ angle. Dilute slowly to a burning sensation.
- Lie on your side, propped up on your elbow. Bend your top leg at the knee and rest 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.
- Keeping the support in front of you, swing your legs out to the side. Then turn to the side and move the limb back and forth. Do 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 after a month.
How to quickly get rid of the sides?
To lose weight in the waist area, 10 minutes a day is enough. spin the hula hoop. After 2-3 weeks, the sides will be significantly reduced 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.
It is better if you charge while listening to music. Then it is more effective and more fun, the guys do it with pleasure and their mood improves. It is worth choosing simple exercises, not forgetting about the warm-up.
Children's exercises can look like this:
- Stand up straight. As you inhale, slowly raise your arms. Once you reach an 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, as if a child is washing a window. Perform 5-7 times.
- Raise your arms up and move them above your head to the left and right. Do not bend the body.
- Walk like penguins. Feet together, arms pressed alongside the body, palms parallel to the floor. Move back and forth.
- Walk like soldiers. Raise your knees as high as possible and swing your arms.
- Crouch 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 do squats on the right, 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 circular rotations with your body.
- Jump like bunnies. But not in one place, but from one side to the other.
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.
Weight loss exercise will also not be effective if guys spend all their free time at home sitting in front of 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 good not only for your figure, but also for your emotional health. You can get your body, mind and psyche in order, but you need to 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 poses, you should choose the ones that are most comfortable for you. You can practice standing, sitting, lying down, bending over, or bending over. Settings:
- leaning forward when sitting;
- backs;
- breathing exercises;
- "boat", "locust", "cobra", "camel" pose;
- headstand and others.
The first lesson should be with a master who will introduce you to the basics.
If you practice correctly, after 3 weeks you can notice the first result. The training lasts 30-40 minutes.
Weight loss exercises should be done in a good mood and in normal health. During illness, you should refrain from physical activity.