Exercising to lose weight will help you eliminate fat deposits and achieve a slim figure. But to achieve success, it is necessary to choose the optimal complex, exercise daily and eat right. If you follow a few simple recommendations, you can lose weight even without going to the gym.
Warming up for women
Beginners should not immediately expose their body to significant stress. It is necessary to start practicing little by little, doing the simplest exercises. Preparation for the main training can take 2 to 4 weeks. During this period, the body becomes accustomed to physical exercise. All your muscles will hurt; You can't force them too much. If you do exercises to lose weight without warming up, you can injure your muscles.
The lesson should begin with a warm-up lasting up to 10 minutes. It is necessary to stretch the muscles of the neck, arms, shoulders, upper torso, abs, 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.
- Stretch your left arm forward, bend it at the elbow and press it against your neck. Pull it behind your back as much as possible and stretch back for up to 10 seconds. Repeat the exercise for the right hand.
- Raise one hand up and the other down. Change positions one by one.
- Cross your arms in front of you in the chest area, extend them to the sides and simultaneously twist your torso.
- Lean forward and then back as much as possible, supporting your lower back with your palms.
- Raise your arms and stretch them to the sides.
- Place your feet as far apart as possible and squat as low as possible. Hold for 15 seconds. Then, turn from one leg to the other so that one leg is straight and the other is bent at the knee.
- Stretch your feet. Make circular rotations of each one at least 10 times.
Morning warm-up should be done daily.
Get paid for beginners
After warming up, you can move on to the main part. The program to reduce the volume of the hips and burn fat deposits in the waist area looks like this:
- With your feet shoulder-width apart, bend your torso forward and try to bring your hands to the floor. Repeat 10 times.
- Squat with your legs as far apart as possible. Do 2 sets of 15 repetitions. You want to make sure your feet and knees are parallel to your body, your stomach is in, and your back is straight.
- Regular squats with your arms stretched out in front of you.
- Lunges with legs forward, 2 sets of 10 repetitions.
- Turn sideways. Repeat 15 times for each leg.
- Jump the rope.
- Push-ups from the floor, preferably at least 10 times.
- Hand iron, minimum 60 sec.
- Reverse flexion, the legs should rest on the chair, that is, be 30 cm above the floor.
- Back lunges with crossed legs.
- Jumping on the spot at least 40 times.
- Roll back as you slowly lower your leg to feel the muscle tension. 20-25 times.
It is necessary to combine cardiovascular and strength training. The exercises should be done 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. Then you can start pumping your stomach. While exercising to lose weight, you must ensure proper breathing.
The training looks like this:
- Lie on the floor, place your palms under your buttocks. At the same time, raise your straight legs so that they form a 90° angle with your torso. Hold for 20 seconds, then slowly lower right down after 10 seconds. and left leg.
- Lie on the floor, bend your knees and shoulder-width apart. Cross your arms behind your head, but don't hold on to the neck; your elbows point to the sides. Raise your upper body, do not lift your lower back off the floor. The lift must be done using the abdominal muscles, so a lot of tension may be felt. Repeat 10 to 15 times, do 2-3 sets.
- The posture is the same as in the previous exercise. It is necessary to raise the body, lifting the lower back off the ground, but the soles must be pressed firmly to 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 to 15 cm off the ground and hold for up to 20 seconds.
- "Scissors" exercise. The posture is similar, raise your legs to a height of 20 cm from the ground. Imitate the movements of the cutting part of the scissors.
- "Bicycle". Lie on your back, with your hands under your buttocks. Simulate riding a bicycle, changing the direction of movement several times.
- Stand straight, feet shoulder-width apart. Take dumbbells in your hands and contract your stomach. Bend your torso to 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 while inhaling, and lowering while exhaling. Finish the complex by walking or running in place.
While exercising to lose weight, you can use sports equipment: roller, fitball, jump rope, shock-absorbing band, dumbbells, barbell, expanders.
Afterwards you can continue training, loading other parts of the body. In order for your hips to be toned and reduced in size, it is necessary to perform the following exercise:
- Feet shoulder width apart and toes facing out. Slowly squat down, lower yourself for a count of 5. Stand up to the starting position, again for a count of five.
- Do squats with your legs as wide 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, lunge forward onto your left leg. Do some squats. Then, jumping, change your supporting leg.
- Stand straight, with your hands clasped in front of you. Take a step to the right, moving your buttocks back a little, and then move your foot to the left side. Perform at least 20 hits.
- Lie on the floor, palms under your buttocks. Slightly lifting your legs off the floor, spread them as far apart as possible and then return them to their original position.
- The posture is similar, it is only necessary to raise your legs straight to form a 90° angle. Dilute slowly until you feel a burning sensation.
- Lie on your side, propped up on your elbow. Bend your upper leg at the knee and place it on the floor. The lower leg is straight, it is necessary to raise it to the maximum height. Repeat the exercise, turning to the other side.
- Holding the stand in front of you, move your legs to the sides. Then turn to one side and move the limb back and forth. Do all movements gently. Thanks to the swings, you can get a nice 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 quickly get rid of sides?
To lose weight in the waist area, 10 minutes a day is enough. spin the hula-hoop. After 2-3 weeks, the sides will be significantly reduced and several centimeters will disappear from the waist.
Charge for children
Physical exercise in the morning helps not only to wake up, but also to recharge batteries, prepare for an active day and maintain weight within normal limits.
It is better if you charge while listening to music. Then it is more effective and fun, the kids do it with great pleasure and their mood improves. It is worth choosing simple exercises, without forgetting about the warm-up.
Exercises for children can 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 to 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 was washing a window. Perform 5-7 times.
- Raise your arms and move them above your head from left to right. Do not bend your body.
- Walk like penguins. Legs 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 and jump.
- Get on your knees, but do not sit on your butt, keep your posture straight. Stretch your arms in front of you, gently squat on the right side, then on the left. With the help of this exercise, the figure is corrected, fat deposits from the waist and sides are removed.
- Make circular rotations with your body.
- Jump like bunnies. But not in one place, but from one place to another.
If you have major problems with excess weight, then exercise alone is not enough to lose weight. You need the help of a nutritionist, it is important to choose the right diet.
Exercising to lose weight will also not be effective if kids spend all their free time at home, sitting in front of 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 put your body, mind and psyche in order, but you need to exercise regularly. The secret to yoga's effectiveness is to improve metabolism.
It is best to do yoga in the morning after waking up.
There are many positions, you should choose the ones that are most comfortable for you. You can practice standing, sitting, lying down, crouching or crouching. Options:
- leaning forward while sitting;
- backbends;
- breathing exercises;
- "boat", "lobster", "cobra", "camel" pose;
- headstand and others.
The first lesson should be with a teacher who will introduce you to the basics.
If you practice correctly, after 3 weeks you will be able to notice the first result. The training lasts between 30 and 40 minutes.
Exercises to lose weight should be done in a good mood and in good health. During illness, it is advisable to refrain from physical activity.