Weight Loss Exercises: Benefits, Rules and Resources

The problem of overweight today is more relevant than ever. Men and women at any age may face it. The causes of obesity are usually a sedentary lifestyle, malnutrition and chronic diseases.

To combat overweight, different methods can be used, but none of them will have the proper effect without the regular performance of weight loss exercises. Consider the characteristics of physical activity to reduce weight, training scheme and possible restrictions on your implementation in more detail.

Rules for performing exercises

For weight loss exercises for women to really benefit, it is worth remembering the following recommendations for their implementation:

1. Any training should always start with a hot -up. At first, perform complex exercise, at least irrational, as they will lead to quick exhaustion.
2. Among the performance of weight loss exercises, you can drink water, but in very small amounts. This will accelerate the metabolism process.
3. The first training should be done with a minimum load, especially if before that a person does not play sports. It is also important not to overdo it. 3-4 The training will be enough per week. Therefore, the fat mass can be divided enough, but at the same time the body will be able to recover.
4. It is better not to eat too much before the next training. It will be ideal to take vitamin smoothie, but nothing more. Otherwise, a person will feel the weight that will make their training not productive.
5. Minimum breaks between weight loss exercises (30 seconds will be sufficient).
6. Supplements training with dance, running or swimming. This will accelerate the results of weight loss.
7. It is advisable to perform the first training under the coach's supervision. This will help to avoid injuries and show you how to exercise properly. Also, some people cannot force themselves to play sports, so the coach for them will be an excellent motivator.
8. Do not continue to exercise at home for weight loss when the pain appears. It is better to take a short break and continue training.
9. Change exercise sets every month. This will avoid getting used to the body with the same loads, which will accelerate the weight loss process.
10. Alternative exercises that aim to train different body muscles. For example, on Monday, training the muscles of the abdomen, pump the hips on Wednesday and on Saturday, focus on the back.
11. It is better to finish training with cardio exercises.
12. Train in full force. At first glance, this may seem banal, but as the practice shows, more than 50 % of people stop trying to try in the third training session without seeing an instant result. In this case, it is worth defining the right goal and followed it, despite the laziness, pain and fatigue. Only regular training will really be effective.
13. If possible, it is best to perform fresh air training.
14. Select the exercise sets, depending on the specific goals that a person defines himself. It can be a desire to strengthen the press, get rid of the sides in the stomach, eliminate cellulite, etc. Each exercise aims to burn fat in a separate area of the body.

It's worth knowing! Even before training, you need to record your initial parameters - weight, volume of the abdomen, chest, hips. Each subsequent training week, changes can be recorded. This will make it possible to understand if a person moves in the right direction and if he needs to revise the physical activity program.

Best weight loss exercises

The best results show the following exercises:

1. Small lifting elevators. Starting position - Standing uniformly, the legs of the width width. Raise your leg in your knee and take attacks, transferring the load from one leg to another. At the same time, it is advisable to keep a dumbbell weighing 4-5 kg itself. This will improve the result.
2. Push -ups. It is necessary to focus on straight arms and legs. Do not bend the lower back, strain the stomach. Slowly push -ups, leaning as low as possible on the floor. Repeat 10 times. In the first training, it can be difficult for a person to do up to two full push -ups so that you are prepared for difficulties.
3. Turning the body. Lie up with your back, bend your legs. Drive your arms sideways. Stretch your knees slowly at the right and left charts, stretching the sides muscles. Repeat 25 times.
4. Horizontal bar. Pulling in the crossbar at least 5 times in an approach. It will be difficult for people with advanced obesity forms of obesity due to a large load in the joints of the hands.
5. Planck with the leg lifting. Turn the stomach. Focus on your hands and feet. Lift your legs slowly. Repeat 15 times each.
6. Jumping in place. Perform with closed legs. Exercise can be supplemented with squats.
7. Traffic equal. Ideal for rapid weight loss as it allows you to burn up to 140 calories in just 10 minutes of intense training.
8. Jumping on a rope. Exercises allow not only to strengthen the leg muscles, but they are also excellent cardio.
9. Aerobika step. Such exercises strengthen the back, leg muscles and the press. For their implementation, you need to prepare a small platform. You should become one foot and lift the other as much as possible, bending the knee. For this training, Dance Music is great.
10. Rowing simulator. It involves the work of the muscles of the hands, back, chest and press.
11. Lying sideways, lift your leg up. After ten repetitions, repeat the same thing on the other side.
12. Make yourself exactly, bend your hands on your chest. Make deep squats.
13. Standing, leaning back and forth. In this and other exercises, it is important to follow your breath.

Fact! It is better to perform weight loss exercises for women in a gym. There is always a living competition, therefore, the rival spirit will perfectly motivate that, as a result, it will improve productivity in training.

Auxiliary measures

To achieve the fastest and most effective result, it is recommended that household loss home exercises are supplemented with diabetic nutrition. In this state, it is important to adhere to these nutritionist tips:

1. Refuse alcohol and smoke completely. Getting rid of bad habits is the key to success in effective weight loss.
2. Replace useful harmful fats. Thus, it is better to abandon the use of sausages, smoked meat, greasy meat and fried foods. Instead, the diet should be enriched with useful fats contained in vegetable oil, avocados, walnuts.
3. Consume low -power sour products. It can be cottage cheese, sour cream, white cheese.
4. Refuse to use fresh sweets, sweets, cakes. Instead of bread, it is better to use crackers in the diet.
5. Conclude diet in such a way that it consists of 70 % of vegetables and fruits, 20 % of proteins and 10 % of healthy fats.
6. Review your eating habits. Instead of the usual fast food, snacks are better replaced by useful nuts or domestic yogurt.
7. Give preference to cereal crops (sarracene wheat, oats, rice). It is better to cook porridge in the water without adding oil. As for pasta and potatoes, they can be consumed, but in limited collisions.
8. To make useful foods, food prevails in the menu. It can be several vegetable soups, cottage cheese casseroles, vegetable salads, etc.
9. Give preference to cooked or baked food. Foods prepared in this way are considered dietary and less high and high than fried dishes.
10. Avoid night meals. The last meal a day should be the late seven of the night.
11. Eat often, but in small portions. This will remain full and at the same time will saturate your body with useful elements.

How to remove fat from the abdomen

One of the best weight loss methods is the use of an arc. It helps to use the muscles of the back, hips, buttocks, abdomen. In addition, training with a rim not only reduces calories, but also improves blood circulation in the pelvis.

If you have never trained with a rim, you shouldn't start this business for a long time. To get the maximum result, it is best to use a weighted rim with an irregular surface. In addition to the additional load, it will massage the sides.

It is advisable to twist the rim for five minutes without a break. Gradually you can increase the duration of such training by up to twenty minutes.

During classes, it is important to monitor breathing. It must be fast and even. Otherwise, intermittent breathing will lead to quick fatigue and dizziness.

Attention! Weight loss exercises for women can be complemented with almost any sport. It may be in execution, cycling, any aerobic. Yoga is also very effective. This not only improves flexibility, but also normalizes the psycho -emotional state of a person.

In addition, the following weight loss exercises are no less effective:

1. Make yourself exactly, put your feet -shoulder lag and slightly include your knees. Hands also fold. Make the body trunk, stretching the muscles as much as possible. Repeat 15 times.
2. Make yourself on all fours, give your palms to the floor. Drain the stomach, sticking the press. Fold your back and then stretch forward, stretching the abdominal muscles.
3. Inhale as deep as possible and secure breathing for 10 seconds. At this time, the press muscles are as much as possible. Repeat 5 times.
4. Lying on the floor, bend your legs. Take your hands behind your head. Raise the body, lowering the press. Follow the breath. Get up in inspiration, sink into exhalation. Repeat ten times in three approaches.
5. Stay in the bar in the elbows and strain the abdominal muscles. Raise the pelvis to the stop and then lower slowly.

The best set of exercises

Home weight loss exercises work better with an integrated approach to their implementation. At the same time, it is best to perform at least 6-8 different types of exercise in a training session.

The system of the simplest, but at the same time, effective for rapid weight standardization, includes:

1. Lie on your back, put your hands under your hips. Move the emphasis on your hands slowly, lifting to your legs. Give yourself in this position for a few seconds.
2. Walking in place for 2-3 minutes. At the same time, it is important to raise your knees as high as possible.
3. Lie on the floor, bend your legs on your knees. Based on your hands, slowly lift your pelvis. 20 times
4. Lying on your back, strain the press. Raise your legs in a uniform position and take your balance sheets at the "scissors" principle. Repeat 25-30 times.
5. In the same position, bend your legs on your knees and your hands are in the elbow. Make the knee pulling to the elbow.

Advice! It is better to perform these exercises in the early morning. This is due to the accelerated metabolism in the first half of the day and the great accusation of energy. This is why morning training is always more effective than night.

Restrictions on active training

In most cases, weight loss exercises contribute to improving a person's general well and strengthening your health. Nevertheless, it is worth knowing about the following conditions in which it is not advisable to provide an additional load to the body:

1. The period after surgery recently suffered. In this state, the body can be very weakened, so training will only exhaust one person, doing it exhausted. In addition, playing sports soon after operations can be short -sighted due to the risk of sewing divergence, edema formation and strong pain appearance.
2. Period of menstruation. At the same time, it is not recommended to perform weight loss exercises for women due to the risk of bleeding and improve cramps. It is worth noting that sometimes this process continues so painfully that except lying, a woman will not be able to do anything. There is no doubt of any training.
3. The period of exacerbation of serious chronic diseases. It is especially dangerous to perform weight loss exercises on sides or other parts of the body with hypertensive crisis, actively flowing from diabetes, bronchial asthma.
4. Damage to the musculoskeletal system. It can be a fracture, bruise or serious degenerative joint diseases (arthrosis, arthritis, etc. ). In an acute inflammatory process and pain, you should not perform weight loss exercises. It is necessary to expect the state to normalize and only after this return to previous physical activity and train more.
5. Pregnancy in the final stages or the risk of abortion. At the same time, it can be extremely dangerous to perform weight loss exercises for women. Accurate information about this restriction can only one doctor in each case.
6. The presence of skin lesions (abrasions, allergic manifestations in the form of a rash, etc. ).
7. Severe emotional disorders, neurosis. It is best to refuse active training, but yoga and other relaxing methods can become very useful.
8. The period of acute viral, respiratory or infectious diseases. Until the moment of complete recovery, it is better to replace physical activity with light loading. Otherwise, weight loss exercises can only worsen a person's condition (causing nausea, fever, weakness, sweating and other unpleasant symptoms). If a person is not sure if he has against -indications to perform exercises to lose weight before starting training, he should definitely consult a therapist by observing.

Household exercises for weight loss are rightly considered one of the best ways to reduce weight without the risk of side effects. Nevertheless, for independent training to actually give positive results, they must be performed regularly for at least two months. This is the only way to notice significant improvements in the figure and well -being.