A diet with a calorie deficit and avoiding simple carbohydrates helps to lose extra pounds, but is not responsible for the quality of the body. Effective training, which consists of sports exercises to lose weight, helps prevent skin tightening, accelerate weight loss, make a beautiful figure and slim waist. What should they be and can they be done at home? How often should these sessions be held?
What exercises should be done to lose weight
Not all types of physical activity can help you burn fat. Any activity causes energy and calorie expenditure, so a person who plays sports may notice a slight weight loss, but you can seriously lose weight only if a number of conditions are met:
- Aerobic exercise should be the backbone of your exercise program, so you'll need to sign up for a fitness or interval workout and start running.
- For local weight loss of problem areas (abdomen, buttocks and so on), the classes should be selected separately, supplemented with the main fat burning program.
- You shouldn't start strength training until you've lost most of your body fat.
Rapid weight loss
Active body correction and weight loss are promoted not by intense sports training, but by classic fitness, which should last about an hour. The exact duration of a workout depends on your physique: endomorphs can be practiced for up to 2 hours without long breaks, and mesomorphs should be limited to 40 minutes.
It doesn't matter which activities you select to lose weight fast based on the type of load: your heart rate is much more important, which should consistently be 60-65% of the maximum. This is the only way to achieve the fat burning effect of your workout.
Home
If you are going to fight excess weight or problem areas without going to sports clubs, you can find the home slimming course presented by video tutorials - this is the most effective option. The text description will not give you a complete idea of what you should do.
May need inventory to work:
- fitball;
- dumbbells from 1, 5 to 5 kg;
- leg weights;
- carpet;
- circle.
At home, experts suggest making daily morning exercises a habit, which is not focused on rapid weight loss, but on accelerating metabolic processes and improving muscle condition. If your work schedule allows, you can include a short morning run or do three workouts a week at home. The emphasis will be on aerobic exercise.
Effective weight loss exercises at home
Whatever cargo you collect, remember that you will have to wait at least a month to get a good result. This is especially true not for general weight loss, but for correcting the volumes of specific areas to which the exercises you have selected are directed. Keep in mind that the load should be a system in which there is no rest: the complex should be carried out for 40 minutes without interruption, if your goal is weight loss, not muscle strengthening.
Heating
Jumping is a basic exercise used in all sports to warm up. In addition, a load is given to the muscles of the legs, and here it is important to be careful: no matter what kind of jumps you practice, you need to go down all the way. If you put weight only on your toes, you will start pumping your calves and your legs won't lose weight.
You can perform jumps and related warm-up exercises for only 15 minutes, and it is recommended that you finish your warm-up with a five-minute run in place or in a circle. If you are aiming for active weight loss, the jump can be done for half an hour.
For belly and legs
Forget the classic pumping of the abdominals if you are looking to remove belly fat and do not expect to get relief cubes. The women's complex of exercises for weight loss in this zone is elements of rhythmic gymnastics (not sports! ), In which the abdominal muscles are affected.
The following will be particularly effective:
- boat;
- angle;
- lifting of the legs from a prone position;
- scissors.
To lose weight, you can use exercises practiced in classical choreography: squats in 1 and 2 positions, swings forward and to the sides from 3 positions. The only point is that ballet exercise involves slow execution of these exercises and sports - fast, since it is not the development of muscle strength that is important to you, but the load.
Swings can be performed with weights: ankle weights or elastic band, from the following positions:
- standing with support on a chair or wall;
- lying on your side (lifting);
- you can combine swings with lunges.
For thighs and buttocks
Squats will also be effective when focusing on weight loss in the upper legs by pumping up the gluteal muscles. However, here it is worth taking a closer look not at the ballet options, but at the classic ones: the feet are parallel, the back bends forward during the squat, the pelvis goes back. You can perform these squats with dumbbells in your hands. Forward or side lunges can be used as sports exercises to slim the hips, but this can be dangerous for knee problems. The number of repetitions per set should be such that you feel a burning sensation in your thigh / buttocks.
For the hands
The most effective exercise that helps to contract the contours of the arms is the traditional push-up, familiar from school physical education classes. They will help the chest muscles, so this is not an exclusively male element - not even women can do without pushups.
Do 20-25 reps per set, alternating grip width and speed. If pushups are hard on the floor due to weakness in the arm muscles, you can start at the wall. For those who find it too easy to do push-ups in the basic configuration, you can carry the weight on your back - this will increase the load on your arms.
For the whole body
Fitball exercises will help strengthen the core muscles: they force you to keep the center collected, to strain the abdominals, to try to regain balance.
There are several easy-to-use full-body exercises that are also suitable for beginners:
- Sitting on the ball, raise your legs, lie down in front of you for a minute.
- Lying with your stomach on the fitball, take your legs and arms off the floor, try to keep your balance for a minute.
- Lying with your back on the ground, take the fitball in your hands, with a quick motion, tear the body off the floor and lift your legs. Pass the ball into them, take the original pose again. Repeat 30-40 times.
Set of exercises
Whatever goal you pursue - slim legs, slim waist, perfectly flat stomach or swollen buttocks - you will have to load up your whole body, but the set of sports exercises will be chosen with an eye to the expected end result. The ideal complete approach to body shaping at home involves a morning warm-up, evening stretching and a main workout of the day, the content of which is different for men and women.
Morning exercises
After waking up, even focusing on active weight loss, you shouldn't give yourself an intense workout - it's best to limit yourself to a warm-up that will warm up your muscles and prepare you for the workday. It is advisable to do morning sports exercises for weight loss at home before breakfast to start burning calories before having time to "eat" new ones.
The basic complex might look like this:
- The body bends to the sides and back and forth.
- Rotation of the arms in the shoulder joint.
- Jumps (several types, 10 minutes in total).
- Squat (3 minutes).
Evening exercise
Before going to bed, activity should be reduced, otherwise a strong adrenaline rush can cause insomnia. However, if your goal is to lose weight, you can do several exercises to lose weight. Try not to do them at night, but a couple of hours after dinner.
At the moment, static workload is preferable: stretching works well, which can be reinforced:
- Plank (at the beginner level 2 minutes, with good preparation - 5 minutes).
- A corner near the wall (sit like a chair with your back against the wall and count to 100).
For women
If you are analyzing physical exercises for weight loss at home based on sex, you need to focus on problem areas inherent to a particular sex. In women, deposits are mainly observed on the abdomen and thighs: areas where the creation of hormonal "pillows" is predetermined by nature. The loads must necessarily affect these areas, that is, you can not do without squats and boards. At the same time, it is recommended that women train with weights if they need active weight loss.
For men
The hormonal background of the representatives of the strong half of humanity is such that, if they want to lose weight, they need to train on simulators, but not to use weights, so as not to start building muscle mass. A set of sports exercises for weight loss can be used from a basic workout - this 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. The emphasis should be on the load on the chest muscles.
Exercise program
According to expert information, the effectiveness of exercise in burning fat appears only in the case of three workouts per week or more. Sports exercises for weight loss as part of cardio should be performed for 40-60 minutes, while power loads are taken into account separately.
An example graphic looks like this:
- Jump (10 minutes).
- Hand training (10 minutes).
- Jump (5 minutes).
- Leg and abdominal workout (10 minutes).
- Jump (5 minutes).
- General loading exercises (10 minutes).
- Stretching (10 minutes).