Exercising for weight loss will help you remove fat deposits and achieve a slim figure. But to achieve success, you need to choose the optimal complex, exercise every day and eat right. If you follow simple recommendations, you can lose excess weight even without going to the gym.
Warming up for women
Beginners should not immediately expose their body to significant stress. You need to start practicing gradually, performing the simplest exercises. Preparation for main training can take 2-4 weeks. During this period, the body gets used to exercise. All muscles will hurt; you can't overload them. If you do weight loss exercises without warming up, you can injure your muscles.
The lesson should begin with a warm-up, lasting a maximum of 10 minutes. It is necessary to stretch the muscles of the neck, arms, shoulders, upper torso, abdominals, buttocks, legs.
The morning workout looks like this:
- Stand straight, feet shoulder-width apart. Slowly make circular rotations with your head and turn to the sides.
- Extend your left arm forward, bend it at the elbow and press it into your neck. Pull it behind your back as far as possible and stretch it backwards for up to 10 seconds. Repeat the exercise for the right hand.
- Raise one hand up, the other down. Change position one by one.
- Cross your arms in front of you in the chest area, spread them to the sides and simultaneously rotate your torso.
- Lean forward and then backward as far as possible, supporting your lower back with the palms of your hands.
- Raise your arms and stretch them out to the sides.
- Place your feet as far apart as possible and squat as low as possible. Wait 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 feet. Perform circular rotations of each at least 10 times.
Morning warm-up should be done daily.
Reloading for beginners
After warming up, you can move on to the main part. The program for reducing the volume of the hips and burning 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.
- Squat down with your legs as far apart as possible. Perform 2 sets of 15 repetitions. You need to make sure your feet and knees are parallel to your body, your stomach is pulled in, and your back is straight.
- Regular squats with your arms extended in front of you.
- Lunges with legs forward, 2 sets of 10 repetitions.
- Swings to the sides. Repeat 15 times for each leg.
- Skipping rope.
- Push-ups from the floor, preferably at least 10 times.
- Manual plank, minimum 60 sec.
- Reverse push-up, legs should lie on the chair, that is, be 30 cm higher from the floor.
- Lunge back with your legs crossed.
- Jump on the spot at least 40 times.
- Swing backwards, slowly lowering your leg to feel the muscle tension. 20-25 times.
You need to combine cardio and strength training. The exercises should be performed at least 3 times a week. The workout should last no more than 30 minutes. When the exercises are easy and the muscles stop hurting too much, and this happens on average after a month, you can move on to more complicated exercises. Its duration is 1 hour or more.
Complicated program for every day
Before the main lesson, do a warm-up. After that you can start pumping your stomach. During physical activity to lose weight, it is necessary to ensure correct breathing.
The training looks like this:
- Lying on the floor, place your palms under your buttocks. At the same time, raise your straight legs to form a 90° angle with your torso. Hold for 20 seconds, then slowly lower the right one and after 10 seconds. and the left leg.
- Lie on the floor, bend your knees and place them shoulder-width apart. Cross your arms behind your head, but don't hold on to your neck; the elbows are facing the sides. Lift your upper body, do not lift your lower back off the floor. The lift should be done using your abdominal muscles, so you can feel a lot of tension. Repeat 10-15 times, perform 2-3 approaches.
- The pose is the same as the previous exercise. It is necessary to lift the body, lifting the lower back off the floor, but the soles of the feet should be pressed firmly 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.
- Lying on your back, place your palms under your buttocks. Raise your legs to a distance of 10-15 cm from the floor, hold the position for up to 20 seconds.
- Exercise "scissors". The pose is similar, raise your legs to a height of 20 cm from the floor. Imitates the movements of the cutting part of the scissors.
- "Bicycle". Lie on your back, hands under your buttocks. Simulate riding a bicycle, changing the direction of movement several times.
- Stand straight, feet shoulder-width apart. Take the dumbbells in your hands and pull your belly in. Bend your torso at the sides. Then raise your left hand, lower your right hand and place it behind your back. Repeat at least 20 times.
Any lifting should be done on inhalation, lowering on exhalation. Finish the complex by walking or running on the spot.
While training to lose weight, you can use sports equipment: roller, fitball, skipping rope, shock-absorbing band, dumbbells, barbell, expanders
After that, you can continue training, loading other parts of the body. To tone and reduce the size of your hips, you need to perform the following exercise:
- Feet shoulder width apart, toes pointing outward. Slowly squat down for a count of five. Rise to the starting position for another count of five.
- Perform squats with your legs as wide apart as possible. After returning to the starting position, immediately stand on your tiptoes. Hands on the belt.
- Do jumping lunges. It is recommended to train with dumbbells weighing 1-2 kg. First, lunge forward on your left leg. Do some squats. Then, jumping out, change the supporting leg.
- Stand straight, hands clasped in front of you. Take a step to the right, moving your butt back slightly, then move your foot to the left. Perform at least 20 hits.
- Lie on the floor, palms under your buttocks. Lifting your legs slightly off the floor, spread them as wide as possible, then return them to their original position.
- The pose is similar, only the straight legs need to be raised to form a 90° angle. Dilute slowly until you feel 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, you need to raise it to the maximum height. Repeat the exercise by turning to the other side.
- Holding the support in front of you, swing your legs out to the side. Then turn sideways and move the limb back and forth. Perform all movements smoothly. Thanks to swings, you can get beautiful muscle relief at home and transform the outer and inner surfaces of the thigh.
If you practice daily, the result will be visible in a month.
How to get rid of the sides quickly?
To lose weight in the waist area, 10 minutes a day is enough. spin the hula hoop. After 2-3 weeks, the hips will be noticeably reduced and several centimeters at the waist will disappear.
Rate for children
Exercise in the morning helps not only to wake up, but also to recharge your batteries, prepare for an active day and keep your weight within normal limits.
It's best to charge it while listening to music. So it is more effective and more fun, kids do it with pleasure and their mood improves. It is worth choosing simple exercises, without forgetting the warm-up.
Exercises for children might look like this:
- Stand up straight. As you inhale, slowly raise your arms. Once you reach the overhead position, exhale. Then lower your hands. Repeat 5-10 times.
- The pose is similar. Left hand on the waist, with the right hand make circular rotations in front of you, as if a child is washing a window. Perform 5-7 times.
- Raise your arms and move them above your head to the right and left. Do not bend your body.
- Walk like penguins. Legs 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.
- Crouch and jump.
- Get on your knees, but don't sit on your butt, keep your posture straight. Straighten your arms in front of you, smoothly perform squats to the right, then to the left. With the help of this exercise, the figure is corrected, fat deposits are removed from the waist and hips.
- Make circular rotations with your body.
- Jump like rabbits. But not in one place, but from side to side.
If you have major 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.
Exercise for weight loss will also not be effective if kids spend all their free time at home, sitting at the computer. Parents must teach their children to lead an active lifestyle, otherwise health problems will arise.
Yoga to lose weight
This type of physical activity is beneficial not only for your figure, but also for your emotional health. You can get your body, mind and psyche in order, but you need to exercise regularly. The secret to the effectiveness of yoga is improving metabolism.
It is best to do yoga in the morning after waking up
There are many poses, you should choose the ones that are most comfortable for you. You can practice standing, sitting, lying, bent over or bent over. Options:
- bend forward while sitting;
- backward bends;
- breathing exercises;
- pose "boat", "locust", "cobra", "camel";
- vertical on the head and others.
The first lesson should be with a teacher who will introduce you to the basics.
If you train correctly, after 3 weeks you can notice the first result. The training lasts 30-40 minutes.
Weight loss exercises should be performed in a good mood and in normal health. During the illness it is necessary to refrain from physical activity.