A calorie-deficit diet and avoiding simple carbohydrates helps to lose extra pounds, but is not responsible for the quality of the body. An effective workout, consisting of sports exercises to lose weight, helps prevent skin stretching, accelerate weight loss, beautify the figure and slim the waist. What should and can they be done at home? How often should these sessions be held?
What exercises should you do to lose weight?
Not all types of physical activity help you burn fat. Any activity causes an expenditure of energy and calories, so a person who plays sports may notice a slight loss of weight, but can lose weight seriously only if a series of conditions are met:
- Aerobic exercise should be the backbone of your exercise program, so you will need to enroll in a physical or interval training and start running.
- For local weight loss of problem areas (belly, buttocks, etc. ), classes should be selected separately, supplemented by the main fat burning program.
- You should not start strength training until you have lost most of your body fat.
Rapid Weight Loss
Active body correction and weight loss are not promoted by intense sports training, but by classic exercise, 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 does not matter which activities for rapid weight loss to select according to the type of load: the heart rate is much more important, which must be constantly between 60 and 65% of the maximum. This is the only way to achieve the fat burning effect of your workout.
Home
If you plan to combat excess weight or problem areas without going to sports clubs, you can find the home weight loss course presented by video tutorials; this is the most effective option. The textual description will not give you a complete idea of what you should do.
Inventory may be required to function:
- fitball;
- dumbbells with a weight of 1, 5 to 5 kg;
- leg weights;
- carpet;
- hoop.
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 it, you can include a short morning run or do three workouts a week at home. The emphasis will be on aerobic exercise.
Effective exercises to lose weight at home
Regardless of the loads you pick up, remember that you will have to wait at least a month for a good result. This is especially true not for general weight loss, but for correcting the volumes of specific zones targeted by your chosen exercises. Keep in mind that loading must be a system in which there is no rest: the complex must be performed for 40 minutes without rest, if your goal is weight loss, not muscle strengthening.
Heating
Jumping is a basic exercise used in all sports to warm up. In addition, the leg muscles are given a load, and here it is important to be careful: no matter what type of jumps you practice, you must go down with the whole foot. If you only put weight on your toes, you will start pumping your calves and your legs will not lose weight.
You can perform the jumps and related exercises for the warm-up for only 15 minutes, and it is recommended to finish the warm-up with a five-minute run in place or in a circle. If your goal is active weight loss, jumping jacks can be done for half an hour.
For belly and legs
Forget the classic abs pump if your goal is to shed belly fat and you don't plan on getting relief cubes. The female complex of exercises for weight loss in this zone are elements of rhythmic gymnastics (not sports! ), Where the abdominal muscles are affected.
The following will be especially effective:
- ship;
- corner;
- raise 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 thing is that ballet exercise involves slow performance of these exercises and sports, fast, since it is not the development of muscle strength that is important to you, but the load.
The swings can be done with weights: anklets or elastic band, from the following positions:
- standing with support on a chair or wall;
- lying on your side (lift);
- you can combine swings with lunges.
For thighs and buttocks
Squats will also be effective when you are concentrating on losing weight on your upper legs, pumping your glutes. 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 recedes. You can perform these dumbbell squats on your hands. As sports exercises to slim the hips, lunges can be used forward or to the sides, but this can be dangerous for knee problems. The number of repetitions per set should be such that a burning sensation is felt in the thigh / buttocks.
For hands
The most effective exercise that helps to tighten the contours of the arms are the traditional push-ups, known from physical education lessons in school. They will help the chest muscles, so this is not an exclusively male element, women can not do without push-ups either.
Do 20-25 reps per set, alternating between grip width and speed. If pushups are difficult from the floor because of weak arm muscles, you can start from the wall. For those who find it too easy to do pushups in the basic setup, you can put the weight on your back; This will increase the load on your arms.
For the whole body
Fitball exercises will help you to strengthen your core muscles: they force you to keep your center concentrated, tighten your abs, try to regain balance.
There are some easy to use full body workouts that are suitable even for beginners:
- Sitting on the ball, raise your legs, stay extended in front of you for a minute.
- Lying face down on the fitball, pull your legs and arms off the ground, try to keep your balance for a minute.
- Lying with your back on the ground, grab the fitball with your hands, with a quick movement, pull your body off the ground and lift your legs. Pass the ball into them, again take the original pose. Repeat 30 to 40 times.
Exercise set
Whatever goal you are pursuing (slim legs, slim waist, perfectly flat stomach or puffy buttocks), you will have to carry your entire body, but the set of sports exercises will be chosen with the desired end result in mind. An ideal holistic approach to body shaping at home involves a warm-up in the morning, stretches in the evening, and a day's main workout, the content of which is different for men and women.
Morning exercises
After waking up, even with a focus on active weight loss, you shouldn't give yourself intense workouts - it's best to limit yourself to a warm-up that will warm up your muscles and prepare you for the workday. It is recommended to do morning sports exercises to lose weight at home before breakfast to start burning calories before you have time to "eat" new ones.
The base complex might look like this:
- The body bends sideways and back and forth.
- Rotation of the arms at the shoulder joint.
- Jump (various types, 10 minutes total).
- Squats (3 minutes).
Night exercise
Before going to bed, you should reduce activity, otherwise a strong adrenaline rush may cause insomnia. However, if your goal is to lose weight, you can do various exercises to lose weight. Try not to prepare them in the evening, but a couple of hours after dinner.
Static workload is preferable at this point - stretching works fine, which can be reinforced:
- Plancha (at the beginner level 2 minutes, with good preparation - 5 minutes).
- A corner next to the wall (sit like a chair with your back against the wall and count to 100).
For women
If you analyze physical exercises for weight loss at home by gender, you should focus on the problem areas inherent to a particular gender. In women, the deposits are mainly seen 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 planks. At the same time, it is advisable for women to 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 should exercise on simulators, but not use weights, so as not to begin to accumulate muscle mass. A set of sports exercises can be used to lose weight from a basic training - this is a simple and effective option, but at home, in the absence of simulators, you will have to resort to dumbbells weighing up to 5 kg. The emphasis should be on loading the chest muscles.
Exercise program
According to information from experts, the effectiveness of exercise to burn 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 chart looks like this:
- Skip (10 minutes).
- Hand training (10 minutes).
- Jump (5 minutes).
- Leg and abs workout (10 minutes).
- Jump (5 minutes).
- General load exercises (10 minutes).
- Stretch (10 minutes).