Exercise for weight loss will help you remove fat deposits and get a slim figure. But to achieve success, you need to choose the optimal complex, exercise daily and eat properly. If you follow simple recommendations, you can lose extra pounds without going to the gym.
Women's warm-up
Beginners should not immediately expose their body to significant stress. You need to start exercising 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 overexert them. If you do weight loss exercises without warming up, you can injure your muscles.
The class should start with a warm-up lasting up to 10 minutes. It is necessary to stretch the muscles of the neck, arms, shoulders, upper body, abs, buttocks, legs.
Morning training looks like this:
- Stand straight, feet shoulder-width apart. Slowly make circular head rotations and sideways turns.
- 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 up, the other down. Change position one by one.
- Cross your arms in front of you in the chest area, spread them out to the side and rotate your torso at the same time.
- Bend forward and then bend as far as possible, supporting your lower back with your palms.
- Raise your arms up and stretch them out to the sides.
- Spread 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 so that one is straight and the other is bent at the knee.
- Stretch your feet. Make circular rotations at least 10 times each.
The morning warm-up should be done daily.
Charging 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 area looks like this:
- Feet shoulder width apart, bend your torso forward and try to reach the floor with your hands. Repeat 10 times.
- Squat with your legs as far apart as possible. Do 2 sets of 15 reps. You have to make sure that your feet and knees are parallel to your body, your stomach is tucked in and your back is straight.
- Regular squats with straight arms in front of you.
- Lunge with legs forward, 2 sets of 10 repetitions.
- Swing to the side. Repeat 15 times for each leg.
- Jump rope.
- Push-ups from the floor, preferably at least 10 times.
- Hand plank, minimum 60 sec.
- Reverse push-up, the legs should lie on the chair, that is, they should be 30 cm higher than the floor.
- Lunge backwards with crossed legs.
- Jumping in place at least 40 times.
- Swing back as you slowly lower your leg to feel the tension in your muscles. 20-25 times.
It is necessary to combine cardio training and strength training. Exercises should be done at least 3 times a week. The exercise should not last longer than 30 minutes. When the exercises are light and the muscles stop hurting too much, which happens on average after a month, you can move on to more complex exercises. Its duration is 1 hour or longer.
Complicated program for every day
Before the main lesson, do a warm-up. After that you can start pumping the stomach. While exercising for weight loss, you must ensure proper breathing.
The exercise looks like this:
- Lie on the floor, place your palms under your buttocks. At the same time, raise your straight legs so that an angle of 90˚ is formed with your torso. Hold for 20 seconds, then slowly lower the right one, then after 10 seconds. and the left leg.
- Lie on the floor, bend your knees, shoulder width apart. Cross your arms behind your head, but don't hold your neck, your elbows are pointing to the side. Lift your upper body, do not lift your lower back off the floor. Lifting should be done with the help of the abdominal muscles, so you can feel a lot of tension. Repeat 10-15 times, make 2-3 approaches.
- The pose is the same as in the previous exercise. It is necessary to raise the body, raising the lower back from the floor, but the soles of the feet should be firmly pressed to the surface.
- The exercise is performed similarly to the previous one, but the oblique muscles are pumped. When lifting, it is necessary to reach the left knee with the right elbow and vice versa.
- Lie on your back, place your palms under your buttocks. Raise your legs at a distance of 10-15 cm from the floor, hold for up to 20 seconds.
- "Scissors" exercise. The pose is similar, raise your legs to a height of 20 cm from the floor. Imitate the movements of the cutting part of the scissors.
- "Bicycle". Lie on your back, hands under your buttocks. Simulate riding a bicycle, changing the direction of movement several times.
- Stand straight, feet shoulder-width apart. Take the dumbbells in your hands and pull your stomach in. Bend your torso to the sides. Then raise your left hand up, lower your right hand and place it behind your back. Repeat at least 20 times.
Each lifting should be done in inhalation, lowering - with exhalation. Finish the complex by walking or jogging in place.
While exercising for weight loss, you can use sports equipment - a roller, a fitball, a jumping rope, a cushioning band, dumbbells, a bar, expanders
After that, you can continue with the training, stressing other parts of the body. In order for your hips to be toned and reduced in size, you need to do the following exercise:
- Feet shoulder width apart, toes facing outwards. Slowly squat down to a count of 5. Return to the starting position, counting to five again.
- Do squats with your legs as far apart as possible. After returning to the starting position, immediately stand on your toes. Hands on the belt.
- Do lunges. It is recommended to exercise with dumbbells weighing 1-2 kg. Step forward on your left leg first. Do some squats. Then, jumping up, change the support leg.
- Stand straight with your hands clasped in front of you. Take a step to the right, moving your butt slightly back, then jerk your foot to the left. Make at least 20 hits.
- Lie on the floor, palms under your buttocks. Slowly lifting your legs off the floor, spread them as wide as possible, then return them to their original position.
- The pose is similar, only straight legs need to be lifted up to form a 90˚ angle. Dilute slowly until you feel a burning sensation.
- Lie on your side, lean on your elbow. Bend the upper leg at the knee and rest it on the floor. The lower leg is flat, it needs to be raised to the maximum height. Repeat the exercise, turning to the other side.
- Keeping the support in front of you, swing your legs to the side. Then turn to the side and move the limb back and forth. Perform all movements smoothly. Thanks to the swing, you can get nice muscle relief at home and transform the outer and inner surface of the thigh.
If you practice daily, the result will be visible in a month.
How to get rid of hips fast?
10 minutes a day is enough to lose weight in the waist area. spin the hula hoop. After 2-3 weeks, the sides will shrink significantly, and a few centimeters in the waist will disappear.
Charging for children
Physical exercise in the morning helps not only to wake up, but also to recharge your batteries, prepare for an active day and keep your weight within normal limits.
It is better to charge while listening to music. Then it is more effective and fun, the guys do it with pleasure, and their mood improves. It is worth choosing simple exercises, not forgetting to warm up.
Exercises for children can look like this:
- Stand up straight. As you inhale, slowly raise your arms. When you reach the overhead position, exhale. Then lower your hands. Repeat 5-10 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 is washing a window. Perform 5-7 times.
- Raise your arms up and move them above your head to the left and right. Do not bend your body.
- Walk like penguins. Legs together, arms pressed against 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 down on your knees, but don't sit on your butt, keep it straight. Straighten your arms in front of you, smoothly do squats on the right, then on the left side. With the help of this exercise, the figure is corrected, fat deposits are removed from the waist and sides.
- Make circular rotations with your body.
- They jump like bunnies. But not in one place, but from one side to the other.
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.
Exercise for weight loss will also not be effective if guys spend all their free time at home, sitting at the computer. Parents must teach their children to lead 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 get your body, mind and psyche in order, but you need to exercise regularly. The secret of the effectiveness of yoga is to improve the metabolism.
Yoga is better to do in the morning after waking up
There are many poses, you should choose the ones that suit you the most. You can practice standing, sitting, lying down, bending over or bending over. Options:
- bending forward while sitting;
- backbends;
- breathing exercises;
- pose "boat", "grasshopper", "cobra", "camel";
- headstand and others.
The first lesson should be with a master who will introduce you to the basics.
If you exercise properly, after 3 weeks you can notice the first result. Training lasts 30-40 minutes.
Weight loss exercises should be done in a good mood and normal health. During the illness, you should refrain from physical activity.