A calorie-deficient diet and avoiding simple carbohydrates can help you lose weight, but it is not responsible for body quality. Effective training, which consists of sports exercises for weight loss, helps to prevent skin tightening, to accelerate weight loss, to make the figure beautiful and the waist thin. What should they be and can they be made at home? How often should these sessions be held?
What exercises should you do to lose weight
Not all types of physical activity help you burn fat. Each activity provokes the expenditure of energy and calories, so a person who does sports may notice a slight weight loss, but you can lose weight seriously only if a number of conditions are met:
- Aerobic exercise should be the backbone of your exercise program, so you'll need to sign up for fitness or interval training and start running.
- For local weight loss of problem areas (abdomen, buttocks, etc. ) the classes should be selected separately, supplemented with the basic 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 encouraged not by intense sports training, but by classic fitness, which should last about an hour. The exact duration of training depends on your physique: endomorphs can be practiced for up to 2 hours without long breaks, while mesomorphs should be limited to 40 minutes.
It doesn't matter what fast weight loss activities you choose according to the type of exercise: your heart rate is much more important, which should always be 60-65% of the maximum. This is the only way to achieve the effect of burning fat from your workout.
Home
If you plan to fight overweight or problem areas without attending sports clubs, you can find a home weight loss course presented by video tutorials - this is the most effective option. The text description will not give you a complete idea of what you need to do.
Work equipment may be required:
- fitball;
- dumbbells weighing 1. 5 to 5 kg;
- leg weights;
- carpet;
- hoop.
Effective home exercises for weight loss
Whatever load you take, remember that you will have to wait at least a month to achieve a good result. This is especially true not for general weight loss, but for adjusting the volumes of specific areas to which your chosen exercises are directed. Keep in mind that the load should be a system in which there is no rest: the complex should be performed for 40 minutes without rest, if your goal is weight loss and not muscle strengthening.
Warm up
Jumping is a basic exercise used in all warm-up sports. In addition, the load on the muscles of the legs is given, and here it is important to be careful: no matter what type of jumps you practice, you must lower your entire leg. If you put weight only on your toes, you will start pumping your calves and your feet will not lose weight.
You can perform jumps and related warm-up exercises in just 15 minutes, and it is recommended that you complete the warm-up with a five-minute run on the spot or in a circle. If you are aiming for active weight loss, the jump can be done for half an hour.
For the abdomen and legs
Forget about classic belly pumping if you want to get rid of belly fat and don't plan to get relief cubes. The female complex of weight loss exercises in this area is elements of rhythmic (not sports! ) Gymnastics, where the abdominal muscles are affected.
The following will be especially effective:
- boat;
- angle;
- lifting the legs from a lying position;
- scissors.
For weight loss you can use exercises practiced in classical choreography: squats in 1 and 2 positions, swinging forward and in sides of 3 positions. The only thing is that ballet exercises include slow performance of these exercises, and sports - fast, because it is important for you not the development of muscle strength, but the load.
Swings can be done with weights: ankle or elastic weights, from the following positions:
- upright with chair or wall support;
- lying on your side (lift up);
- you can combine swings with punches.
For thighs and buttocks
Squats will also be effective when you focus on losing weight in the upper legs, pumping the gluteal muscles. Here, however, it is worth taking a closer look not at the ballet variants, but at the classical ones: the legs are parallel, the back bends forward during squats, the pelvis goes back. You can perform such squats with dumbbells in your hands. Forward or sideways attacks can be used as sports exercises to weaken the hips, but this can be dangerous for knee problems. The number of repetitions in a series should be such that a burning sensation is felt in the thigh / buttocks.
For hands
The most effective exercise that helps tighten the contours of the arms are the traditional push-ups known from physical education lessons at school. They will help the chest muscles, so this is not an exclusively masculine element - women also can not do without push-ups.
Do 20-25 reps in a row, alternating grip width and speed. If the push-ups are difficult off the floor due to weak arm muscles, you can start from the wall. For those who find it too easy to perform push-ups in the basic configuration, you can take the weight on your back - this will increase the strain on your arms.
For the whole body
Fitball exercises will help strengthen the core muscles: they force you to keep your center focused, tense your abdomen, try to catch the balance.
There are some easy-to-use whole body exercises that are suitable even for beginners:
- Sitting on the ball, lift your legs, stay stretched in front of you for a minute.
- Lying on your stomach on the fitball, take 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, with a quick movement, pull your body off the floor and lift your legs. Pass the ball in them, return to the original position. Repeat 30-40 times.
Exercise set
Whatever goal you pursue - slender legs, slim waist, perfectly flat stomach or inflated buttocks - you will have to load the whole body, but the set of sports exercises will be chosen in view of the desired end result. The ideal holistic approach to body shaping at home includes morning warm-up, evening stretching and basic training for the day, the content of which is different for men and women.
Morning exercises
After waking up, even with a focus on active weight loss, you should not do intense training: it is better to limit yourself to a warm-up that will warm your muscles and prepare you for the working day. It is advisable to do morning sports exercises to lose weight at home before breakfast to start burning calories before you have time to "eat" new ones.
The base complex might look like this:
- The body bends sideways and back and forth.
- Rotate the arms at the shoulder joint.
- Jump (several types, a total of 10 minutes).
- squats (3 minutes).
Evening exercises
Before going to bed, the activity should be reduced, otherwise a strong rush of adrenaline can cause insomnia. However, if your goal is to lose weight, several weight loss exercises can be done. Try not to do them at night, but a few hours after dinner.
Static loading is currently preferred: stretching works well, which can be reinforced:
- Planck (for beginners 2 minutes, with good preparation - 5 minutes).
- Corner to the wall (sit like a chair with your back to the wall and count to 100).
For women
If you are analyzing weight loss exercises at home by gender, you need to focus on the problem areas inherent in a particular gender. In women, deposits are observed mainly on the abdomen and thighs: areas where the creation of hormonal "pillows" is predetermined by nature. The loads must necessarily affect these areas, ie you can not do without squats and boards. At the same time, it is recommended that women train with weights if they need active weight loss.
For men
The hormonal background of the strong half of humanity is such that if they want to lose weight, they should train on simulators, but not to use weights so as not to start gaining muscle mass. A set of sports exercises for weight loss can be used from a basic workout - this is a simple and effective option, but at home, in the absence of simulators, you will have to resort to dumbbells weighing up to 5 kg. The emphasis should be on the load on the chest muscles.
Exercise schedule
According to experts, the effectiveness of fat burning exercises occurs only in the case of three or more workouts a week. Exercises for weight loss as part of cardio should be performed for 40-60 minutes, strength training is taken into account separately.
Sample graphics look like this:
- Jump (10 minutes).
- Hand workout (10 minutes).
- Jump (5 minutes).
- Leg and Abdominal Workout (10 minutes).
- Jump (5 minutes).
- Exercises for total load (10 minutes).
- Stretching (10 minutes).