Today we will talk about physical activity that not only helps burn subcutaneous fat, but also strengthens muscles and improves mood.I'm not a fitness trainer, I'm not going to hand out advice left and right, I don't have the education to do so.I will simply talk about the exercises I do myself and describe how they should be performed.I like them because they are simple and do not require going to the gym or additional sports equipment.
If you are overweight, over 15 kilograms, have chronic diseases or other concerns, be sure to consult your doctor!
Stages of performing weight loss exercises
In order for the exercises to bring maximum benefit, it is better to perform them in three stages.In this way, you will prepare your body for the load and will not harm the muscles and ligaments.So, let's go!
Stage 1. Warm up
At this stage, you should slowly and carefully prepare your body.It's better to start from the top.First we warm up the neck, then the shoulders, elbows, hands, chest area, lumbar area, hip joints, knees and feet.We do everything slowly and carefully, we control our breathing, we don't hold it.This takes approximately 3-5 minutes.
Jump rope
After slow movements, we move on to intense ones.Jumping rope is a universal item available to everyone.You can buy it in almost any store.You can jump as much as you want and at whatever speed you want.Start jumping for 20 seconds, then gradually increase the time.Add 5-7 seconds to each workout.It is mandatory to jump in sneakers so as not to damage your joints.Women should wear a tight sports bra to protect their breasts.
Running in place
Of course, not everyone can jump;it is contraindicated for overweight people, it is also contraindicated for people with sick joints.Therefore, if you have doubts, it is better to consult your doctor.You can replace the jump rope with light jogging in place.
Stage 2. Basic weight loss exercises
Butt and thigh exercises
To make your butt and legs beautiful and tight, perform quality exercises, that is, contraction of the muscles and with effort.Then the effect will not be late!
- Play squat. A very effective exercise that loads a large number of muscles.When you do this, make sure your knees don't go past your toes and are looking directly in the direction of your toes and not falling inward.Also, when you do this, tighten your abs and keep your back straight.Start with 2 sets of 15 reps.Gradually increase the number of approaches and performances in one approach.
- Squats. If it is difficult to do such an exercise, then do simple squats.Just remember to watch your knees so they don't peek over your socks and look right in their direction.Also pay attention to the back and breathing.
- Charges forward. A very good exercise for the muscles of the buttocks and thighs.When pitching, follow the rule of 90 degrees of the leg and the knee should not go beyond the toe.Start with 2 sets of 10 reps on each leg.
Abdominal exercises, creating abs
Our favorite abs!For me, he is the first to suffer when he uncontrollably eats treats.So let's start getting rid of the fat on it.
- Upper abdominal exercise. Lie on your back, bend your knees, place your hands on the back of your head and twist forward with your abdominal muscles.When performing, make sure your lower back is "glued" to the floor.Suck in your belly, don't hold your breath, breathe through your chest.Start with 2 sets of 10 reps
- Exercise for the lower abdominal muscles. We lie on our backs and raise our legs at an angle of 90 degrees to the body.There is also a "scissors" option, which is a leg lift by crossing.Also pay attention to the lower back, abdomen and breathing.To start, do 2 sets of 10 reps.
- Exercise for oblique abdominal muscles. We also lie on our back with our lower back glued, our legs bent at the knees, we put one leg with the ankle on the knee of the other and twist towards it, trying to reach the knee with the elbow.For women, this is a useful waist-building exercise.Pump 2 sets of 15 times on each side.
Arm exercise
- Push-ups. Hands also need pumping.So that the fat does not hang, we do push-ups.I make them "feminine style" from the knees.Then maybe someday I'll switch to regular push-ups.Start with 5-7 reps and do 2 sets.
- Board. If you can't do push-ups at all, then the plank exercise is for you.Pumps up not only the arms, but also your whole body as a whole.Plank rules: pull your stomach in and don't let it go, your body should be stretched in one line, the muscles of the buttocks and thighs should be tight.So we stand and shake, remember to breathe.Start with 20 seconds, gradually increasing the time from lesson to lesson.The active plank is also useful when changing the position of the arms or legs, but this is for advanced people!
Stage 3. Cool
Restoring breathing
This stage is necessary to bring the body to its original state, to equalize the heartbeat and balance the breathing.At this stage, close your eyes, slowly inhale and exhale, and thank yourself for taking time for the health and beauty of your body.
Muscle stretching
It is not necessary to professionally stretch your muscles and try to do splits.Just stretch your arms up, down to the sides and stretch your leg muscles a bit.
that's it!I specially prepared the photos for you.Yes, I'm not in perfect shape yet, but I'm working towards it!You can train anywhere and anytime.I live in a private house, the weather was beautiful, I went out into the yard and trained, gloomy weather - I trained at home.You don't need super nice trendy sportswear to show off, anything comfortable will do.
Weight Loss Exercise Basics and Frequently Asked Questions.
How often should you exercise?
Exercise at least 3-4 times a week, every other day.Muscles need a recovery period, so it is better to train every other day, but if you have a strong desire, then you can, just be careful not to "burn out".
Should you exercise on a full or empty stomach?
It is better to train on an empty stomach, but not on an empty stomach.If you are very hungry or before your morning workout, you can eat a few dates or a medium banana.The workout will be more successful and you won't feel sick from hunger.
What time of day is best to exercise?
It is recommended to do the exercises in the morning, but it is not mandatory.The main thing is to do it 2-3 hours before going to bed, so that the surge of vitality does not discourage sleep.
Is it possible to exercise if you are not well?
If you feel bad physically, it is better to reschedule the training.You just have to distinguish between general discomfort from a possible cold or discomfort from a previous workout.If your muscles just hurt, then definitely exercise.
At what intensity is it better to start doing exercises?
The body needs to get used to it, so don't overload it immediately to failure, otherwise the next workout will have to be done through muscle pain.Do all the exercises with effort and with a smile on your face, because you are working hard for yourself, not for Aunt Glasha!
Do you have to pull in your stomach when you exercise?
During each exercise, tighten your stomach so that it is always tense.To do this, you need to strongly exhale the air from your stomach, fix it and start breathing calmly through your chest.Control your breathing, don't hold it.
Are rests needed between sets?
Do not forget to take breaks between approaches, but small, maximum 20-30 seconds.Do not rush to do everything quickly, it is better to do it slowly and thoughtfully with maximum muscle tension.Just remember to relax your face and neck.
Do you need special gym wear?
Most importantly, the clothing should be comfortable - T-shirt, shorts or pants, socks, sneakers.Since you work out at home, you don't need to show up in expensive clothes.Although special gym wear motivates you a bit to exercise because you paid N amount of money for it.
How not to give up on exercise?
Learn to enjoy the exercises, at first you can simulate.And then you will get involved and you will no longer be able to imagine your life without sports!And then you will want to go to the gym or group training.The main thing is to start!
Finally, remember that no amount of exercise will help you lose weight if you don't normalize your diet.The principle to follow is to take in fewer calories than you expend.Only a calorie deficit will help you lose weight properly and effectively.Take a look six principles for losing weight at home, where I describe in detail what you need and how to do to become a thin person and not harm your health.And physical activity will help you get in shape faster and tighten your muscles, restoring their tone.
I also suggest you follow pp-nutrition, whose recipes are very easy to prepare from simple products and for the whole family.Follow the links, cook, eat and be slim and healthy!