Exercise 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 recommendations, you can get rid of excess weight without going to the gym.
Warming up for women
Beginners should not immediately put their body under significant stress. It is necessary to start training gradually, the simplest exercises. Preparation for the main training can take 2-4 weeks. During this period, the body gets used to physical exercises. All muscles will ache, you can't tire them. If you do weight loss exercises without warming up, you can injure your muscles.
The lesson should start with a warm-up lasting up to 10 minutes. You need to stretch the muscles of the neck, arms, shoulders, upper body, abs, hips, legs.
A morning workout looks like this:
- Stand straight, feet shoulder width apart. Make slow circular rotations with your head and turn to the sides.
- Extend your left arm forward, bend it at the elbow and press it to your neck. Pull onto your back as far as possible and hold for up to 10 seconds. Repeat the exercise for the right hand.
- Raise one hand up and the other down. Change the position one by one.
- Cross your arms in front of you in the chest area, spread them out to the sides and turn your torso at the same time.
- Lean forward and then lean back as far as possible, supporting your lower back with your palms.
- Raise your arms up and extend them to the sides.
- Move your feet as far apart as possible and squat down as low as possible. Hold 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.
Morning warm-up should be done every day.
Charging for starters
After warming up, you can move on to the main part. The program to reduce the size of the hips and burn fat deposits in the waist area looks like this:
- Keep your feet shoulder-width apart, bend your torso forward and try to stretch your hands to the floor. Repeat 10 times.
- Squat with your feet as far apart as possible. Do 2 sets of 15 reps. You need to make sure that your legs 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.
- 2 sets of 10 repetitions, throwing the legs forward.
- Swipe sideways. Repeat 15 times for each leg.
- Jump rope.
- Push-ups, preferably at least 10 times.
- Hand plank, minimum 60 seconds.
- Reverse push-up, legs should be stretched on the chair, that is, 30 cm above the floor.
- Back lunges with crossed legs.
- Jumping in place at least 40 times.
- Rock your leg back as you slowly lower it 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 excessively, and this happens after an average of a month, you can move on to more complex exercises. Its duration is 1 hour or more.
A complex program for every day
Warm up before the main lesson. After that, you can start pumping your stomach. When exercising to lose weight, you need to ensure proper breathing.
The exercise looks like this:
- Lie on the floor, place your palms under your hips. At the same time, raise your straight legs so that a 90˚ angle is formed with your body. Hold for 20 seconds, then slowly lower the right and after 10 seconds. and left leg.
- Lie on the floor, bend your knees, put them shoulder width apart. Cross your arms behind your head, but do not hold your neck, elbows are pointed to the sides. Lift your upper body, do not lift your lower back off the floor. Lifting should be done using the abdominal muscles so that you can feel a lot of tension. Repeat 10-15 times, do 2-3 approaches.
- The pose is the same as in the previous exercise. It is necessary to raise the body by lifting the lower back off the floor, but the soles should be firmly pressed to the surface.
- The exercise is performed similarly 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 hips. Raise your legs 10-15 cm from the ground, hold for 20 seconds.
- "Scissors" exercise. The pose is similar, raise your legs 20 cm above the floor. Imitate the movements of the cutting part of the scissors.
- "Bicycle". Lie on your back, hands under your hips. Simulate cycling by changing the direction of movement several times.
- Stand straight, feet shoulder width apart. Take dumbbells in your hands and pull your stomach in. Bend the torso to the sides. Then raise your left hand up, lower your right hand and place it behind you. Repeat at least 20 times.
Any lifting should be done while inhaling, lowering - while exhaling. Complete the complex by walking or running in place.
When exercising to lose weight, you can use sports equipment - roller, fitball, rope, shock absorber, dumbbell, barbell, expanders.
Then you can continue training by loading other parts of the body. To tone and reduce the size of your hips, you should do the following exercise:
- Feet shoulder width apart, toes turned outwards. Slowly squat down and count to 5. Return to the starting position, count to five again.
- Squat with your feet as far apart as possible. After returning to the starting position, immediately stand on your toes. Hands on the belt.
- Do jumping moves. It is recommended to exercise with dumbbells weighing 1-2 kg. Step forward with your left leg first. Do some squats. Then switch your supporting leg by jumping.
- Stand straight, join your hands in front of you. Take a step to the right, pull your hips back a little, and then step your foot to the left. Perform at least 20 strokes.
- Lie on the floor, place your palms under your hips. Raise your legs slightly off the floor, spread them as far apart as possible, then return them to their original position.
- The pose is similar, only straight legs need to be raised to create a 90˚ angle. Dilute slowly until there is a burning sensation.
- Lie on your side, leaning on your elbow. Bend your upper leg at the knee and place it on the floor. The lower leg is straight, it should be raised to the maximum height. Repeat the exercise by turning to the other side.
- Keeping the handle in front of you, turn your legs to the sides. Then turn to the side and move the limb back and forth. Do all the movements smoothly. Thanks to swings, you can get a nice muscle relief at home and turn the outer and inner surfaces of the thigh.
If you practice every day, the result will be visible after a month.
How to get rid of parties quickly?
10 minutes a day is enough to lose weight in the waist area. spin the hula hoop. After 2-3 weeks, the sides will decrease significantly and a few centimeters will disappear from the waist.
Charging for children
Physical exercises in the morning help not only to wake up, but also to recharge your energy, prepare for an active day and keep your weight within a normal range.
It is better if you charge while listening to music. Then it becomes more effective and more fun, children do it with pleasure and their mood improves. It is worth choosing simple exercises without forgetting to warm up.
Children's exercises can look like this:
- Stand straight. While inhaling, slowly raise your arms. Exhale after reaching the overhead position. Then lower your hands. Repeat 5-10 times.
- The pose is similar. With your left hand on your back, make circular rotations with your right hand in front of you, as if a child is washing the window. Perform 5-7 times.
- Raise your arms up and move them over your head to the left and right. Do not bend the body.
- Walk like penguins. Feet together, arms pressed along the body, palms parallel to the floor. Move back and forth.
- Walk like a soldier. Raise your knees as high as possible and swing your arms.
- Squat and jump.
- Get down on your knees, but don't sit on your hips, keep your posture straight. Straighten your arms in front of you, smoothly squat to the right, then to the left. With the help of this exercise, the figure is straightened, fat deposits are removed from the waist and sides.
- Make circular rotations with your body.
- Jump like rabbits. But not in one place, here and there.
If you have a big problem with excess weight, then exercise alone is not enough to lose weight. You need the help of a nutritionist, it is important to choose the right diet.
If children spend all their free time at home, sitting behind the computer, exercise to lose weight will not be effective. Parents should teach their children to lead 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 regulate your body, mind and psyche, but you need to exercise regularly. The secret of the effectiveness of yoga is to improve metabolism.
It is better to do yoga after waking up in the morning
There are many poses, you should choose the one that is most comfortable for you. You can practice standing, sitting, lying down, bending over, or bending over. Options:
- leaning forward while sitting;
- back bends;
- breathing exercises;
- "boat", "grasshopper", "cobra", "camel" pose;
- title etc.
The first lesson should be with a master who will introduce you to the basics.
If you train correctly, you can see the first result after 3 weeks. The training lasts 30-40 minutes.
Exercises for weight loss should be done in a good mood and in normal health. You should refrain from physical activity during illness.