Exercise for weight loss will help you remove fat deposits and get a slim figure. But to achieve success, you need to choose the best 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 need to start practicing gradually, doing the simplest exercises. It can take 2-4 weeks to prepare for the main training. During this period, the body is used to physical exercise. All the muscles hurt; you can't put too much pressure on them. If you do exercises for weight loss without warming up, you can injure your muscles.
The lesson should start with a warm up of 10 minutes. The muscles of the neck, arms, shoulders, upper torso, abs, buttocks, legs need to be stretched.
The morning workout looks like this:
- Stand up straight, feet shoulder-width apart. Make a circular rotation slowly with your head and turn to the sides.
- Extend your left arm forward, bend it at the elbow, and press to your neck. Pull it back 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. Switch positions one by one.
- Cross your arms in front of you in the chest area, spread them to the sides, and rotate your torso at the same time.
- Bend forward and then bend back as much as possible, supporting your lower back with your palms.
- Raise your arms up and stretch them to the side.
- Place your feet as far apart as possible and squat as low as possible. Hold on 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 a circular rotation of each at least 10 times.
The morning warm-up should be done daily.
Charging for beginners
After warming up, you can move on to the main part. The program to reduce hip volume and burn fat deposits in the waist area looks like this:
- Feet shoulder width apart, bend your torso forward, and try to reach your hands to the floor. Do 10 times.
- Squat with your feet as far apart as possible. Do 2 sets of 15 reps. You need to make sure your legs and knees are parallel to your body, your stomach is pulled in, and your back is straight.
- Regular squats with arms straight in front of you.
- Lunges with legs forward, 2 sets of 10 reps.
- Swing to the side. Do 15 times for each leg.
- Jump rope.
- Push-ups from the floor, preferably at least 10 times.
- Manual plan, minimum 60 seconds.
- Reverse push up, legs should be resting on the chair, that is, be 30 cm higher from the floor.
- Back lunges with crossed legs.
- Jump into place at least 40 times.
- Swing back while slowly lowering your leg to feel the muscle tension. 20-25 hours.
It is necessary to combine cardio and strength training. 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 too much, and this happens on average after a month, you can move on to more complex exercises. Its duration is 1 hour or longer.
A complicated program for every day
Before the main lesson, warm up. After that you can start pumping up your stomach. While exercising for weight loss, you must ensure proper breathing.
The workout looks like this:
- Lie on the floor, place your palms under your buttocks. At the same time, raise your legs straight so that a 90˚ angle is formed with your torso. Hold for 20 seconds, then slowly lower the right one, and after 10 seconds. and left foot.
- Lie on the floor, bend your knees, place them shoulder width apart. Cross your hands behind your head, but don't grab your neck; your elbows are pointed to the sides. Lift your upper body, don't lift your lower back off the floor. The lift should be done using the abdominal muscles, so that you can feel a lot of tension. Do 10-15 times, do 2-3 approaches.
- The posture is the same as the previous exercise. It is necessary to raise the body, raise the lower back off the floor, but the soles should be firmly pressed to the surface.
- The exercise is performed in the same way as the previous one, but the oblique muscles are pumped. When you are lifting, you must reach your left knee with your right elbow and vice versa.
- Lie on your back, place your palms under your buttocks. Raise all your legs 10-15 cm from the floor, hold for up to 20 seconds.
- Exercise "scissors". The posture is similar, raise your legs to a height of 20 cm from the floor. Imitate the movements of the cutting part of the scissors.
- "Bike". Lie on your back, hands under your buttocks. Simulate riding a bicycle, changing the direction of movement several times.
- Stand up straight, feet shoulder-width apart. Take dumbbells in your hands and pull your stomach in. Bend your torso to the side. Then raise your left hand up, lower your right hand down and place it behind your back. Do at least 20 times.
Any rise should be done and inhale, lower - and exhale. Complete the challenge by walking or running in place.
When exercising for weight loss, you can use sports equipment - roller, fitball, jump rope, shock absorber band, dumbbells, barbell, expanders
After that, you can continue to train, loading other parts of the body. To tone and reduce your hips, you need to do the following exercise:
- Feet shoulder-width apart, toes turned out. Squatting slowly, lower yourself to a count of 5. Raise to the starting point, counting to five again.
- Do squats with your legs spread as far apart as possible. After returning to the starting position, immediately stand on your toes. Hands on the belt.
- Don't jump lunges. It is advisable to exercise with dumbbells weighing 1-2 kg. First, step forward on your left foot. Do a few squats. Then, jumping out, switch your support leg.
- Stand up straight, hands clasped in front of you. Take a step to the right, moving your buttocks back a little, and then jerk your leg to the left. Make at least 20 hits.
- Lie on the floor, palms under your buttocks. Raising your legs slightly off the floor, spread them as far apart as possible, then return them to their original position.
- The posture is similar, just raise straight legs to make a 90˚ angle. Dilute slowly until a burning sensation is felt.
- Lie on your side, resting on your elbows. Bend your upper leg at the knee and rest on the floor. The lower leg is straight, you need to raise it to the maximum height. Repeat the exercise, turning over to the other side.
- With the support in front of you, swing your legs to the sides. Then turn sideways and move the limb back and forth. Make each movement smoothly. Thanks to swings, you can get beautiful muscle relief at home and change the outer and inner surfaces of the thigh.
If you practice daily, the result will be visible in a month.
How to get rid of sides quickly?
To lose weight in the waist area, 10 minutes daily is enough. spin the hula hoop. After 2-3 weeks, the sides 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 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 warming up.
Children's exercises may look like this:
- Stand straight. As you inhale, slowly raise your arms. When you reach the position above your head, exhale. Then lower your hands. Do 5-10 times.
- The posture is similar. Left hand on the waist, and the right hand make circular rotations in front of you, as if a child were washing the window. Do 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, hands pressed along the body, palms parallel to the floor. Go forward and back.
- Walk like soldiers. Raise your knees as high as possible and swing your arms.
- Squat down and jump.
- Get down on your knees, but don't sit on your bottom, keep your posture straight. Direct your arms in front of you, gently do squats to the right, then to the left. 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 serious problems with excess weight, 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 the guys spend all their free time at home, sitting at the computer. Parents must teach their children to lead an active lifestyle, otherwise there will be health problems.
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 psyche in order, but you need to exercise regularly. The secret to the effectiveness of yoga is to improve metabolism.
It is better to do yoga in the morning after waking up
There are many, you should choose the ones that are most comfortable for you. You can practice standing, sitting, lying down, bending or bending. Choices:
- bending forward while sitting;
- back ridges;
- breathing exercises;
- posture "boat", "locust", "cobra", "camel";
- headstand 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 in a good mood and in normal health. During illness, you should refrain from physical activity.