Excess weight is a common and painful problem. Diets alone aren't enough here - you should definitely do certain exercises to lose weight. Any organism is individual. To fix your figure, you need to design a specific program for yourself in which to focus on the most problematic areas. Carefully study some rules and, if you're ready to follow them, you can safely plan your workouts.
Pay attention to your daily menu. Training will be more effective if you approach the problem comprehensively. We burn calories through exercise and break down fat, but if more and more calories come in, losing weight will remain a chimera. Meals should be well balanced but no frills.
The number of workouts per week is 2 to 4 times from 30 minutes.
Watch your breathing. Exercise should be so stressful that your breathing becomes faster and your heart rate increases - this is a prerequisite for burning fat.
Weigh yourself before starting your workout and measure your weight 2-3 times a week.
Do not force events so that the weight is evenly reduced and the result obtained has time to settle down. Remember - not bigotry, but regularity!
In order not to harm your posture, alternate exercises for the abdomen, arms, legs, sides, and so on.
It is advisable not to eat food for 1-2 hours before and after training. It's not worth exercising before bed, it's best to choose a time in the morning or in the middle of the day.
Belly Slimming Exercises
Start the series by lying down on the floor. Focused? Go!
Bend your knees, press your feet to the floor. Raise your hands behind your head and slowly lift your body. Watch your elbows - they should be facing to the side, your lower back pressed against the floor. Perform 20-40 lifts, starting small. Try to increase the amount of exercise each time.
We return to the starting position. Pull your knees bent to your shoulders, your lower back remains pressed against the floor. We stopped at least 20 times.
Cheering. The starting position is the same, but the left leg rests on the bent right knee. With the body we reach the left knee while the hips remain in place. Run 20 times.
We return to the previous starting position and "rotate" the bent legs to the shoulders - 20 times.
We changed legs - now the right is placed on the left and the left elbow goes to the right knee (also 20 times).
Starting position of the last exercise. We tried to connect the shoulders and bent legs as closely as possible by pulling them up (20 times).
With your hands behind your head, lift your legs. We lower and raise our legs until our fingers touch the floor.
In that case, we lift our shoulders - also 20 times.
We keep our legs at a 45-degree angle, we lift our shoulders. After a few seconds, we drop our shoulders while bending our legs. (6-7 times).
Bend your knees, put your hands behind your head. The circular movements of the body are performed by lifting the shoulders off the floor. Do three sets of sweat three times in each direction.
Straighten your legs while lying on the floor. Extend your arms above your head. Raise your body to a sitting position. Reach for the socks. Return to starting position. 10 elevators.
Stretch your legs and stretch your arms behind your head. Raise your body to the "sitting" position, reach your toes and return to the original position. 10 times.
Just lift your legs straight, holding your hands behind your head. "Touch the floor 0 times with your heels and lift them up. Lie down on the floor for a few minutes, relax, don't get up abruptly. It is advisable to drink water not earlier than 10-15 minutes, at first you can only rinse your mouth .
weight loss exercises
Any woman can make her legs look attractive, but for that you need willpower and make some effort. The best exercise for all leg muscle groups is jumping. To do this, buy a rope and adjust its length to suit your height. This simple exercise machine is perfect for a housewife, a young mother, and even a retiree. Just a few minutes free and your legs will always be in good shape.
Jump:
- at the place;
- on one leg, alternating every 10 jumps, alternately, and so on;
- in two passes and jump.
For beginners, just skip 1 to 2 minutes. If the weight is too heavy, don't overdo it - get other complexes. And go back to jumping rope after a relative normalization of weight Running helps to strengthen the muscles, gives the legs a sporty and harmonious look. Daily running trains endurance and helps burn fat in other areas. Exercising on simulators is almost the same as running on a sports field, but it's healthier to breathe fresh air at the same time. Feel free to go to the park or the stadium.
Stepper
A great way to move with the imitation of climbing the stairs. The stepper gives the legs the same load as climbing on high floors without an elevator (which, by the way, can also be used). At the same time, a lot of calories are expended, the stepper is designed for that.
Swimming
The pool will not only help you lose weight, it will also have a beneficial effect on all muscle groups and without too much stress. Water aerobics classes require more impact, but simple swimming will bring many benefits. Just swim for fun! Water takes away a lot of calories and it's no secret that after a bath, your appetite goes away. Don't rush into food supplies in the form of bread and meat - substitute green or herbal tea for them.
Weight loss exercises for legs
Almost all women have problem areas. We are constantly plagued by cellulite or sagging skin. Just gain a little, and a treacherous pile of fat appears on the inside of your thigh. This is perfectly understandable from a physiological point of view - after all, the inner thigh is hardly used when walking. Leg exercises to lose weight are often called inner thigh exercises. Before starting a class, you need a warm-up to prepare underdeveloped muscles. You can perform multiple torso and head turns, turns, lunges on each leg. Stretch the ribs of your foot for about 3 minutes.
Exercises for the inner thigh
Weight-loss leg exercises will soon thin your inner thighs. Stand up straight, straighten your shoulders, put your hands on your hips. Feet should be shoulder-width apart. The weight is transferred to the left leg. Turn your right leg with your toe toward you and move toward your left leg 15-20 times. After changing legs, repeat the exercise.
Stand up, put your arms at waist height, spread your legs wider, squat down slowly as often as it's not difficult for you. Make sure it doesn't hurt. 10-15 times.
In the same position, place your feet parallel, squat deeply, roll onto your right foot, and straighten your left leg at knee height. 15 times with both legs at a time.
Sitting on the floor, support yourself on your hands from behind, legs extended forward. We immediately raise both legs to a height of 10 cm. The exercise is to extend and bring your legs as often as you can.
Lying on your left side, lean on your right hand. The one on the right remains in front. Place your right foot on the floor in front of your left knee and raise and lower your left leg (do not touch the floor).
Crossed x-shaped movements with legs raised (to 90 degrees), lying on the floor with support on the elbows.
Exercises sitting on the edge of a chair. Squeeze a thin book between your knees and tighten your thigh muscles, squeezing it for 30 seconds and relax your hips. Run 15 times.
Thigh slimming exercises
The excess of thighs mainly concerns women. Since the hips occupy the visible part of the body, disproportionate vision can detract from the overall experience and cause many problems. Simple exercises don't need to be done at the gym, you can easily do them at home.
squat near the wall
Stand against the wall and press against it with the entire surface of the wall. Observe your posture. We spread our feet shoulder-width apart, inhale slowly and slide along the wall until our knees are bent 90 degrees. Hold the position and, after a few seconds, slowly return to the starting position. 2 sets of 10 reps.
Multilevel squat
An excellent exercise tonic. Place your foot on the platform one step above the other foot. We turn our knees in different directions. Squat down until your knees are parallel to the floor. Repeat 10-12 times, change legs.
Lunges
With this exercise, the front of the thigh is loaded. To make the weight loss effect more intense, you should carry dumbbells in your hands. Step forward with your right leg and lower your torso until your knee touches the floor. 10-12 times and change legs.
Also, you can use an ordinary ladder to exercise. Climb up, stepping over a step to increase the effect, and your hips are always in good shape.
Lateral slimming exercises
Excess fat on the sides makes our waistline far from ideal.
The best way to lose weight on your sides is to raise and lower your torso while lying down. This is the most popular way, called "pumping the press". If you add the correct breathing to this (raise trunk, inhale, return - exhale), the effect will be even greater. You can lift your shoulders and your entire torso.
Another way involves pumping your abdominal muscles. To strengthen them, we sit on the floor, put our hands behind our backs, and rest our palms on the floor. Raise your legs to a 45-degree angle and slowly return to the original position.
Weighted slopes. Feet shoulder-width apart, in the hands of dumbbells - slowly bend to the side. This stretches the lateral muscles.
A popular remedy is a massage rim. Hulahoop needs to be wrung out for 20 minutes a day. When you get used to it, load it with different weights.
A huge elastic ball - a fitball - can have many benefits. Sit on the ball and roll it left and right, keeping your body still. Lower your shoulders, after a while you will feel the tension in the oblique muscles. Lying on the ball, raise and lower your right leg, do 10 times. So we changed the leg.
weight loss exercises
If the muscles in the arms are flaccid and lacking in tone, it looks very ugly. Exercises should be performed three times a week, and care must be taken to ensure that excessive stress does not strain the spine. Contract your abdomen by bending your legs slightly to avoid straining the ligaments under your knees. At the beginning of training, the arms should be prepared with a little warm-up so that the muscles are more flexible to the load.
- Put your hands on the belt, spread them in different directions. Also, the previous position - and the same movement to the left, then to the right. Near a sofa or chair, lie down on the floor and lift your legs, placing them on a raised platform. Do push-ups, lingering briefly in the lowest position. (20-30 times).
- Feet shoulder-width apart or wider, arms out to the side. Perform circular motions with your hands back and forth 8 times.
dumbbell exercises
Dumbbells are one of the most effective arm slimming tools. The weight of the dumbbells must be increased gradually, but the safety limit is no more than 4 kg.
Stand up straight and lower your arms with the dumbbells down. Bend your elbows and spread their different sides, lower them (10 times).
Place dumbbell hands behind head, raise, lower (30 times).
For pretend exercises, we use dumbbells weighing no more than 2 kg. Lie down, spread arms with dumbbells to the sides, connect at chest height and return to original position. 30 times. Now, open your arms to the sides and go back. (30 times). The next step is with your hands forward and then to the starting position.
Place your feet shoulder-width apart. Pull your right hand up onto the dumbbells, positioning it so your elbow is close to your ear. We twist the brush away from ourselves, the hand slowly starting behind the back of our neck and moving down. The dumbbell should be at left shoulder height. We support the elbow and gently straighten the arm. Do the exercise 20 times and then change hands.
Press your dumbbell arms against your chest. At the same time, stretch your arm and leg forward, alternating between these thrusts. For each hand, repeat 10 times.
Push ups
The legs rest against an obstacle, pressed against each other. The arms are clenched at the elbows, with an emphasis on the hands. We clasped our hands and reached down to lightly touch the floor with our chest. Push 10 times. Also push the wall up, then squat down and rest your palms on a chair. Do push-ups 10 times.
Exercises to slim the buttocks
A woman's body and structure are very different from a man's, so training must be planned in a certain way. In general, the formation of a female body type takes place under the influence of the female hormone estrogen. The pear shape implies the deposition of fat on the thighs and buttocks, while the fat deposits are simply needed to participate in the body's reproduction. It's very difficult to correct its shape. If you regularly perform 1 hour, 3-4 workouts per week, your muscles will be tense within a month.
Sitting on the floor, we stretch our legs forward, keeping our back straight. With the help of your muscles, start moving back and forth for 2 to 4 minutes.
Rest your knees on the floor, spread your arms parallel to the floor. Lower your buttocks to the floor, alternately to the right and left of your feet. 20 times on the left and the same amount on the right.
We draw a figure eight with the hips for 3-4 minutes, standing up.
We put our hands straight down. Raise your knee, lock it for 5-7 seconds and return to the main position. Also with the left foot (12-15 times).
In the same starting position, we crouch, stretching our arms forward (20 times).
On our knees, with an emphasis on the hands, we perform another effective exercise. The bent leg at the knee is pressed against the chest and then stretched back. At the same time, body weight is evenly distributed. Perform this exercise rhythmically 10-12 times for each leg.
In addition to these exercises, aerobic exercise, running, walking, cycling give an excellent effect. The lower muscles work best if you do the exercises by leaning forward a little. Tilted up, the lower muscles work better while burning more calories. Remember that self-control is the main factor in training success. It is you who must control the body, not you. Set aside 1 hour several times a week and your body will become obedient and beautiful.
