A calorie-deficient diet that avoids simple carbohydrates helps you lose extra pounds, but is not responsible for the quality of your body. An effective exercise for weight loss, consisting of sports exercises, helps to prevent skin tightening, accelerate weight loss, keep the figure beautiful and the waist slim. What should they be and can be done at home? How many times should these sessions be held?
What exercises should you do to lose weight
Not all physical activity can help burn fat. Any activity stimulates energy and calorie expenditure, so a person who exercises can feel a little weight loss, but you can lose weight seriously only if certain conditions are met:
- Aerobic exercise should be the backbone of your workout program, so you should sign up for fitness or interval training and start running.
- Classes for local weight loss in problem areas (abdomen, hips, etc. ) should be selected separately, complete with a separate fat burning program.
- You should not start strength training until you have lost most of your body fat.
Rapid weight loss
Active body building and weight loss are encouraged not by intense sports training, but by classic fitness, which should last about an hour. The exact duration of a workout depends on your body structure: endomorphs can be applied for up to 2 hours without a long break, and mesomorphs should be limited to 40 minutes.
Depending on the type of load, it is not important to choose which activities for rapid weight loss: heart rate is more important and should always be 60-65% of the maximum. This is the only way to achieve the fat burning effect of your workout.
Home
If you plan to fight overweight or problem areas without going to sports clubs, you can find a home weight loss course offered by video tutorials - this is the most effective option. The text description doesn't give you a complete idea of what to do.
May be required for inventory to work:
- fitball;
- Dumbbells weighing 1, 5 to 5 kg;
- foot weights;
- point;
- ring.
At home, experts recommend that you become accustomed to daily morning exercises aimed at speeding up metabolic processes and improving muscle condition, rather than losing weight fast. If your work schedule allows, you can include a short morning jog or work out at home three times a week. Emphasis will be placed on aerobic exercise.
Effective Home Weight Loss Exercises
No matter what loads you take, remember to wait at least a month for a good result. This is especially true for adjusting the volume of specific areas where the exercises you choose are focused, not for overall weight loss. Remember that the load should be a system in which it does not rest: if the complex is not to strengthen muscles, but to lose weight, the complex should be performed for 40 minutes without interruption.
Warming up
Jumping is a basic exercise used to warm up in all sports. In addition, a load is placed on the muscles of the legs, and here it is important to be careful: no matter what type of jump you do, you should lower all your legs. If you only put weight on your toes, you will start beating the calves and your feet will not lose weight.
You can only do jumps and attached movements to warm up for 15 minutes, and it is recommended to finish the warm-up with a five-minute run on the spot or in a circle. If you aim to lose weight actively, the jump can be done in half an hour.
For the abdomen and legs
If you are aiming to get belly fat and don't plan on getting relief cubes, forget the classic abscess pumping. The complex of women's exercises for weight loss in this zone are elements of rhythmic (not sports! ) Gymnastics, which are affected by the abdominal muscles.
The following will be especially effective:
- boat;
- corner;
- lift the legs from the inclined position;
- scissors.
For weight loss, you can use the exercises used in classical choreography: bending in 1 and 2 positions, swinging forward and sideways from 3 positions. The only thing is that ballet involves the slow performance of these exercises and the speed of the sport, because for you the load is important, not the development of muscle strength.
Swings can be done with weights: ankle weights or elastic band, from the following positions:
- to stand on a chair or wall;
- lie on the side (lift up); You can combine the
- swings with the lungs.
For the thighs and waist
Squatting will also be effective when focusing on losing weight in the upper legs and accelerating the gluteal muscles. But here it is worth looking more closely at the classic ones, rather than ballet options: the legs are parallel, the back bends during squats, the pelvis goes back. You can do such squats with a dumbbell in your hand. As a sports exercise to thin the hips, you can use the lungs forward or sideways, but this can be dangerous for knee problems. The number of repetitions per set should be such that a burning sensation is felt in the thigh / thigh area.
for hands
The most effective exercises to help draw the contours of the arms are the traditional push-ups familiar from school physical education classes. They will help the chest muscles, so it's not just a masculine element - women can't do without pushing either.
Repeat 20-25 times in each set, varying the width and speed of the grip. If it is difficult to lift off the ground due to weak arm muscles, you can start from the wall. For those who find it very easy to lift with a push in the basic configuration, you can take the weight off your waist - this will increase the load on your arms.
For the whole body
Fitball exercises will help to strengthen the main muscles: try to concentrate, tense your abdomen, keep your balance.
There are several easy-to-use full-body workouts that are also suitable for beginners:
- Sit on the ball, lift your legs, lie down in front of you for a minute.
- In fitball, stretch your abdomen, pull your legs and arms off the ground, try to keep your balance for a minute.
- Lie on your back and pick up the fitball, quickly pull the body off the ground and lift your legs. Pass the ball inside, take the original pose again. Repeat 30-40 times.
Exercise set
Whatever your goal - slim legs, a slim waist, a perfectly flat tummy or a raised back - you will have to load the whole body, but the set of exercises will be chosen based on the intended end result. The ideal comprehensive approach to body shaping at home is a warm-up in the morning, stretching in the evening and a daily workout that is different for men and women.
Morning exercises
After waking up, even if you focus on active weight loss, you should not train yourself too hard: it is better to limit yourself to a warm-up that will warm up your muscles and prepare you for the work day. It is advisable to exercise in the morning to lose weight at home before breakfast to start burning calories without having time to "eat" a new one.
The base complex can look like this:
- The body bends to the sides and back and forth.
- Rotation of the arms at the shoulder joint.
- Jumping (several types, only 10 minutes).
- squat (3 minutes).
Evening sports
Activity should be reduced before going to bed, otherwise a strong adrenaline trap can give you insomnia. But if your goal is to lose weight, you can do a few weight loss exercises. Try not to do them at night, but a few hours after eating.
At this time, static workload is predominant: traction works well, can be strengthened:
- Plank (2 minutes at the initial level, with good preparation - 5 minutes).
- A corner on the edge of the wall (as if sitting in a chair, leaning your back against the wall and counting to 100).
For women
If you analyze physical exercises for weight loss at home by gender, you should focus on the problem areas specific to a particular gender. In women, deposits are mainly found in the abdomen and thighs: places where the creation of hormonal "pillows" is predetermined by nature. Loads must definitely affect these areas, meaning you can't do without squats and planks. At the same time, it is recommended that women exercise with weights if they need active weight loss.
For men
The hormonal background of the stronger half of humanity is such that if they want to lose weight, they should work on simulators, but not use weights to start gaining muscle mass. A number of sports exercises for weight loss can be used as a basic exercise - it is a simple and effective option, but at home, in the absence of simulators, you will have to resort to dumbbells up to 5 kg. Emphasis should be placed on loading the chest muscles.
Training Schedule
According to experts, the effectiveness of fat burning exercises occurs only when there are three or more workouts a week. As part of cardio, weight training for weight loss should be performed for 40-60 minutes, strength loads should be considered separately.
An example graph looks like this:
- Jumping (10 minutes).
- Manual training (10 minutes).
- Jumping (5 minutes).
- Foot and Abs Sports Program (10 minutes).
- Jumping (5 minutes).
- General loading exercises (10 minutes).
- Tension (10 minutes).