Exercises for weight loss help to remove fat deposits and get a slim figure. However, to achieve success, you need to choose the optimal complex, exercise daily and eat correctly. If you follow simple recommendations, you can lose excess weight without going to the gym.
Warm-up for women
Beginners should not immediately expose their body to significant stress. You need to start practicing gradually, doing 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 hurt, you can't overstretch them. If you do weight loss exercises without warming up, you can injure your muscles.
The lesson should start with a warm-up, no more than 10 minutes. The muscles of the neck, arms, shoulders, upper body, abdomen, buttocks, and legs must be stretched.
The morning workout looks like this:
- Stand straight, feet shoulder-width apart. Slowly rotate your head in a circular motion and turn it to the side.
- Extend your left arm forward, bend it at the elbow and press it against your neck. Pull it behind your back as far as possible and stretch back for up to 10 seconds. Repeat the exercise for the right hand.
- Raise one hand, 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 at the same time rotate your torso.
- Lean forward and then lean back as far as possible, supporting your lower back with your palms.
- Raise your arms and extend them to the sides.
- Place your feet as far apart as possible and squat as low as possible. Hold for 15 seconds. Then roll from one leg to the other, keeping one straight and the other bent at the knee.
- Stretch your legs. Do circular rotations at least 10 times each.
The morning warm-up should be done daily.
Filling 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 looks like this:
- Bend your legs forward shoulder-width apart and try to reach your hands to the floor. Repeat 10 times.
- Squat with your feet as far apart as possible. Do 2 sets of 15 reps. Make sure your feet and knees are parallel to your body, your stomach is tucked in and your back is straight.
- Regular squats straight in front of you.
- Lunges with legs forward, 2 sets of 10 repetitions.
- Swing it to the side. Repeat 15 times for each leg.
- Skipping rope.
- Push-up from the floor, preferably at least 10 times.
- Hand plank, minimum 60 seconds.
- Inverted push-up, the legs must lie on the chair, i. e. they must be 30 cm higher than the floor.
- Back lunges with crossed legs.
- At least 40 jumps in place.
- Roll back as you slowly lower your leg to feel the stretch. 20-25 times.
It is necessary to combine cardio and strength training. The exercises must be done at least 3 times a week. The training should not last longer than 30 minutes. When the exercises are easy and the muscles no longer hurt, which happens on average after a month, you can move on to more complex exercises. Its duration is 1 hour or more.
Complicated program for every day
Do a warm-up before the main lesson. After that, you can start pumping up your stomach. During exercises for weight loss, you need to take care of proper breathing.
The workout looks like this:
- Lie on the floor, place your palms under your buttocks. At the same time, raise your straight leg so that it forms a 90° angle with your torso. Hold for 20 seconds, then slowly lower the right side and after 10 seconds. and his left leg.
- Lie on the floor, bend your knees, place them shoulder-width apart. Cross your arms behind your head, but don't hold them around your neck, your elbows should point to the side. Lift your upper body, do not lift your lower back off the floor. The lift should be done with the help of the abdominal muscles, so you may feel a lot of tension. Repeat 10-15 times, perform 2-3 approaches.
- The pose is the same as in the previous exercise. The body should be raised, the lower back should be raised from the floor, but the soles should be firmly pressed against the surface.
- The exercise is performed similarly to the previous one, but the oblique muscles are pumped. When lifting, you should 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 no more than 20 seconds.
- Exercise "scissors". The pose is similar, raise your legs 20 cm from the floor. It imitates the movement of the cutting part of the scissors.
- "Bicycle". Lie on your back with your hands under your butt. Simulation of cycling, with multiple changes in direction of movement.
- Stand straight, feet shoulder-width apart. Hold the dumbbells in your hands and pull your stomach in. Bend your torso to the side. 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 during inhalation, lowering - during exhalation. Complete the complex by walking or running in place.
During weight loss training, you can use sports equipment - scooter, fitball, skipping rope, shock absorber band, dumbbells, barbell, expanders
After that, you can continue training with other body parts. In order to tone your hips and reduce their size, you should do the following exercise:
- Feet shoulder width apart, toes turned outwards. Slowly squat down to 5. Rise 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 lunges. It is advisable to exercise with 1-2 kg dumbbells. First, lean forward on your left leg. Do some squats. Then jump out and replace the support leg.
- Stand straight with your hands clasped in front of you. Take a step to the right, move your butt back a little, then pull your leg to the left. Make at least 20 strokes.
- Lie on the floor with your palms under your butt. Lift 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 the straight legs need to be raised to form a 90° angle. Dilute it slowly until you feel a burning sensation.
- Lie on your side, lean on your elbows. Bend your top leg at the knee and rest it on the floor. The lower leg is straight, it must be raised to the maximum height. Repeat the exercise, turn it over to the other side.
- Keeping the support in front of you, swing your leg out to the side. Then turn to the side and move the limb back and forth. Make every movement smooth. Thanks to the swings, you can get beautiful muscle relief at home and transform the outer and inner surface of the thigh.
If you practice daily, the result will be visible after a month.
How to get rid of sites quickly?
10 minutes a day is enough to lose weight around the waist. spin the hula hoop. After 2-3 weeks, the sides will decrease significantly and a few centimeters will disappear in the waist.
Filling for children
Morning exercise not only helps you wake up, but also recharges your batteries, prepares you for an active day, and keeps your body weight within normal limits.
Better to charge while listening to music. Then it is more effective and fun, the guys enjoy doing it and their mood improves. It is worth choosing simple exercises, not forgetting the warm-up.
Children's exercises can look like this:
- Stand straight. While inhaling, slowly raise your arms. Once you reach the overhead position, exhale. Then lower your hand. Repeat 5-10 times.
- The pose is similar. With your left hand on your waist, with your right hand, make a circular motion in front of you, as if a child were washing a window. Do 5-7 times.
- Raise your arms and move them over 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. Move forward and backward.
- Walk like soldiers. Raise your knees as high as possible and swing your arms.
- Crouch down and jump.
- Kneel down, but don't sit on your butt, keep your posture straight. Straighten your arms in front of you, smoothly perform squats on the right side, then on the left side. This exercise corrects the figure, removes fat deposits from the waist and sides.
- Make circular rotations with your body.
- Jump like bunnies. But not in one place, but from one side to the other.
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.
Exercises for weight loss will also not be effective if guys spend all their free time at home, sitting in front of 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 beneficial not only for your figure, but also for your emotional health. You can put your body, mind and psyche in order, but you need regular exercise. The secret of yoga's effectiveness is improving metabolism.
It is better to do yoga after waking up in the morning
There are many poses, you should choose the ones that are most comfortable for you. You can practice standing, sitting, lying, bending or bending. Opportunities:
- forward bend while sitting;
- backbends;
- breathing exercises;
- "boat", "locust", "cobra", "camel" pose;
- headstand and others.
The first lesson should be conducted with a master who will introduce the basics.
If you practice correctly, you can notice the first results after 3 weeks. The training lasts 30-40 minutes.
Weight loss exercises should be done in a good mood and normal health. You must refrain from physical activity during illness.