Exercising for weight loss will help you remove fat deposits and get a slim figure. But to be successful, you need to choose the optimal complex, exercise daily and eat right. If you follow simple tips, 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 training gradually, doing the simplest exercises. Preparation for main training can take 2-4 weeks. During this period, the body gets used to physical exertion. Any muscle will hurt you, you can't overwork them. If you do exercises to lose weight without warming up, you can injure your muscles.
The lesson should start with a warm-up that lasts up to 10 minutes. It is necessary to stretch the muscles of the neck, arms, shoulders, upper torso, stomach, buttocks, legs.
The morning workout looks like this:
- Stand upright, feet shoulder-width apart. Slowly turn your head and turn to the sides.
- Extend your left arm forward, bend it at the elbow and press it against your neck. Pull it behind your back as much as you can and stretch back for up to 10 seconds. Repeat the exercise for the right hand.
- Raise one hand up, the other down. Change positions one at a time.
- Cross your arms in front of you in the chest area, spread them to the sides and twist 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 your sides.
- Place your feet as far apart as possible and lean as low as possible. Continue 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.
Warming up in the morning should be done daily.
Loading 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 on the floor. Repeat 10 times.
- Kneel 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 your arms straight out in front of you.
- Lunges with legs forward, 2 sets of 10 reps.
- Swing to the sides. Repeat 15 times for each leg.
- Jump rope.
- Push-ups from the floor, preferably at least 10 times.
- Hand plank, minimum 60 sec.
- Reverse push-up, feet should lie on the chair, that is to say, be 30 cm higher than the floor.
- Hop on the back with crossed legs.
- Jump in place at least 40 times.
- Lean back while slowly lowering your leg to feel the muscle tension. 20-25 times.
It is necessary to combine cardio and strength training. Exercises should be done at least 3 times a week. The exercise should not take more than 30 minutes. When the exercises are easy and the muscles stop hurting too much, which happens on average after a month, you can move on to more complex exercises. Its duration is 1 hour or more.
Complex program for every day
Do a warm-up for the main session. After that, you can start pumping up your stomach. While exercising for weight loss, you need to ensure proper breathing.
The exercise looks like this:
- Lie on the floor, place your palms under your buttocks. At the same time, raise your straight legs so that a 90˚ angle is formed with your torso. Hold for 20 seconds, then lower to the right and 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 don't hold your neck, elbows pointing to your sides. Lift your upper body, do not lift your lower back off the floor. The lift should be done using the abdominal muscles, so you feel a lot of tension. Repeat 10-15 times, do 2-3 procedures.
- The configuration is the same as in the previous exercise. It is necessary to lift the body, lift the lower back off the floor, but the sole should be pressed tightly to the surface.
- The exercise is performed in a similar way to the previous one, but the oblique muscles are pumped. When lifting, you need to reach your left knee with your right elbow and vice versa.
- Lie on your back, place your palms under your buttocks. Raise your legs 10-15 cm from the floor, hold for up to 20 seconds.
- Practice "scissors". The pose is similar, raise your legs to a height of 20 cm from the floor. Simulate the movements of the cutting part of scissors.
- "Bike". Lie on your back, hands under your buttocks. Simulate riding a bicycle, changing the direction of movement several times.
- Stand upright, feet shoulder-width apart. Hold dumbbells in your hands and pull your stomach in. Bend your torso to the sides. Then raise your left hand up, lower your right hand down and place it behind your back. Repeat at least 20 times.
All lifting should be done while inhaling, lowering - while exhaling. Complete the complex by walking or running in place.
While exercising for weight loss, you can use sports equipment - roller, fit ball, jump rope, shock absorber band, dumbbells, barbell, expander
After that, you can continue training, loading other body parts. In order for your hips to be toned and reduced in size, you need to do the following exercise:
- Feet shoulder width apart, toes turned out. Slowly go to the knee, lower yourself to a count of 5. Return to the starting position, count to five again.
- Do squats with your feet spread as far apart as possible. After returning to the starting position, immediately stand on your toes. Hands on the belt.
- Do jumping lunges. It is advisable to train with dumbbells weighing 1-2 kg. First, lunge forward on your left leg. Do some squats. Then, hop out, switch the support leg.
- Stand straight, hands clasped in front of you. Take a step to the right, bring your butt back a little and jerk your leg to the left. Perform at least 20 strokes.
- Lie on the floor, palms under your buttocks. Lift your legs slightly off the floor, spread them as far apart as possible, and then return to the original position.
- The pose is similar, only straight legs need to be lifted up to form a 90˚ angle. Dilute slowly until a burning sensation occurs.
- Lie on your side, resting on your elbow. Bend the upper leg at the knee and rest it on the floor. The lower leg is straight, you need to lift it to the maximum height. Repeat the exercise and switch to the other side.
- Holding the support in front of you, swing your legs out to the sides. Then turn to the side and move the limb back and forth. Do all the movements well. Thanks to swings, you can get beautiful muscle release at home and transform the outer and inner surface of the thigh.
If you practice daily, the result will be visible in a month.
How to get rid of sideburns quickly?
To lose weight in the waist, 10 minutes a day is enough. spin the hula hoop. After 2-3 weeks, the sides will shrink significantly and a few centimeters in the waist will disappear.
Loading for children
Physical activity in the morning not only helps to wake up, but also to recharge the batteries, prepare for the working day and keep your weight within normal limits.
It is better if you charge while listening to music. Then it is more effective and fun, the boys do it with pleasure and the mood improves. It is worth choosing simple exercises, do not forget to warm up.
Exercises for children can look like this:
- Stand straight. As you inhale, slowly raise your arms. Once you reach the overhead position, exhale. Then lower your hands. Repeat 5-10 times.
- The configuration is similar. Left hand on the waist, with the right hand, make circular rotations in front of you, as if a child were 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 your body.
- Walk like penguins. Feet together, arms pressed along the body, palms parallel to the floor. Go back and forth.
- Walk like soldiers. Raise your knees as high as possible and swing your arms.
- Lie down and jump.
- Get down on your knees, but don't sit on your butt, keep the correct posture. Extend your arms in front of you, squat to the right and 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 turns with your body.
- Jump like rabbits. But not in one place, but from side to side.
If you have a lot of 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.
Exercising to lose weight will also not be effective if kids spend all their free time at home, sitting at the computer. Parents must teach their children to live an active lifestyle, otherwise health problems will arise.
Yoga for weight loss
This type of physical activity is not only beneficial for your figure but also for your emotional health. You can get your body, mind and spirit 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 you wake up
There are many poses, you should choose the ones that are most comfortable for you. You can practice standing, sitting, lying down, bending or bending. Options:
- bending forward while sitting;
- backbends;
- breathing exercises;
- "boat", "locust", "cobra", "camel" pose;
- headstand and more.
The first lesson should be with a master who will introduce you to the basics.
If you train correctly, you can notice the first result after 3 weeks. The exercise takes 30-40 minutes.
Exercises to lose weight should be in a good mood and in normal health. During the illness, you should avoid physical exertion.