A calorie-deficient diet and avoiding simple carbs can help you lose extra pounds, but is not responsible for body quality. An effective workout consisting of sports weight loss exercises helps prevent skin tightening, accelerates weight loss, makes the figure beautiful and the waist thin. What should they be and can I do them at home? How often should these sessions be held?
What exercises do you need to do to lose weight
Not all types of physical activity can help you burn fat. Any activity provokes the consumption of energy and calories, so that a person who does sports can notice a slight weight loss, but you can seriously lose weight only if a number of conditions are met:
- Aerobic exercise should be the backbone of your exercise program, so you’ll need to sign up for fitness or interval training and start running.
- For local weight loss in problem areas (belly, buttocks, etc. ), classes must be selected separately, supplemented by a major fat burning program.
- You should not start strength training until you have lost most of your body fat.
Fast weight loss
Active body correction and weight loss are not promoted by intense sports training, but by classic fitness, which should last about an hour. The exact duration of training depends on your physique: endomorphs can be exercised for up to 2 hours without long breaks, and mesomorphs should be limited to 40 minutes.
Which fast weight loss activities to choose according to the type of load does not matter: the heart rate is much more important, which should always be 60-65% of the maximum. This is the only way to achieve the effect of burning fat during training.
Home
If you plan to fight overweight or problem areas without going to sports clubs, you can find a home weight loss course presented in video tutorials - this is the most effective option. A text description will not give you a complete idea of what you should be doing.
Inventory may be required for operation:
- fitball;
- dumbbells weighing 1. 5 to 5 kg;
- leg weights;
- carpet;
- hoop.
At home, experts suggest turning daily morning exercises into a habit that is not aimed at rapid weight loss, but at speeding up metabolic processes and improving muscle condition. If your work schedule allows, you can include a short morning run or do three workouts a week at home. The emphasis will be on aerobic exercise.
Effective weight loss exercises at home
Whatever load you pick up, remember that you will have to wait at least a month to achieve a good result. This applies in particular to general weight loss, but to correcting the volume of certain zones to which the exercises you have chosen are directed. Keep in mind that the load should be a system in which there is no rest: the complex should be performed for 40 minutes without a break, if your goal is to lose weight, not to strengthen muscles.
Warming up
Jumping is a basic exercise used to warm up in all sports. In addition, the load is given to the leg muscles, and here it is important to be careful: no matter what type of jumps you practice, you have to lower your whole foot. If you just put weight on your toes, you will start pumping out the calves and your feet will not lose weight.
You can perform jumps and related exercises to warm up for only 15 minutes, and it is recommended that you finish the warm-up by running for five minutes in a place or in a circle. If you are aiming for active weight loss, jumping can be performed for half an hour.
For belly and legs
Forget the classic belly pumping if you want to remove belly fat and don’t plan on taking dice for relief. The female complex of weight loss exercises in this zone are elements of rhythmic (not sports! ) Gymnastics, where the abdominal muscles are affected.
The following will be especially effective:
- ship;
- corner;
- lifting the legs from a prone position;
- scissors.
For weight loss you can use exercises practiced in classical choreography: squats in 1 and 2 positions, forward and sideways swings from 3 positions. The only thing is that ballet exercise involves performing these exercises slowly, and sports fast, because it is not the development of muscle strength that is important to you, but the load.
Swings can be performed with weights: ankle weights or elastic band, from the following positions:
- standing with support on a chair or wall;
- lying on his side (lift up); You can combine
- swings with strides.
For thighs and buttocks
Squats will also be effective when you focus on losing weight in the thighs, pumping up the gluteal muscles. However, here it is worth taking a closer look not at ballet options, but classical ones: the feet are parallel, the back is tilted forward during the squat, the pelvis is pulled back. You can perform such squats with dumbbells in your hands. As a sports exercise for weight loss hips you can use steps forward or sideways, but this can be dangerous for knee problems. The number of repetitions in the series should be such that a burning sensation is felt in the thigh / buttocks area.
For hands
The most effective exercise to help tighten the contours of the arms are the traditional push-ups known from school lessons. It will help the chest muscles, so this is not an exclusively male element - women can't do without push-ups either.
Do 20-25 reps in a series, alternating width and capture speed. If the push-ups are difficult from the floor due to weak arm muscles, you can start from the wall. For those who find it too easy to perform push-ups in the basic configuration, you can take the weight on your back - it will increase the load on your arms.
For the whole body
Fitball exercises will help strengthen the core muscles: they force you to keep the center calm, tense your abs, try to establish balance.
There are a few simple full body exercises that are suitable even for beginners:
- Sitting on the ball, lift your legs, keep stretched out in front of you for a minute.
- Lying on your stomach on the fitball, tear your legs and arms off the floor, try to keep your balance for a minute.
- Lying on your back on the floor, take the fitball in your hands, separate your body from the floor with a quick motion and lift your legs. Add the ball to them, take up the original pose again. Repeat 30-40 times.
Exercise set
Whatever goal you achieve - slender legs, slim waist, perfectly flat stomach or bloated buttocks - you will have to load the whole body, but a set of sports exercises will be chosen with an eye on the desired end result. The ideal integrated approach to body shaping at home includes morning warm-up, evening stretching and daily daily training, the content of which is different for men and women.
Morning Exercises
After waking up, even if you are aiming for active weight loss, you should not give yourself intense workouts: it is better to limit yourself to warming up which will warm up your muscles and prepare you for the work day. It is recommended that you do morning sports weight loss exercises before breakfast at home to start burning calories before you get to “eat” new ones.
The basic complex could look like this:
- The body bends to the side and back and forth.
- Rotation of the arms at the shoulder joint.
- Jumping (several species, 10 minutes in total).
- Squats (3 minutes).
Evening exercise
Before going to bed, the activity should be reduced, otherwise a strong rush of adrenaline can give you insomnia. However, if your goal is to lose weight, you can do a few weight loss exercises. Try not to make them at night, but a few hours after dinner.
Static load is currently preferred: stretching works well, which can be strengthened:
- Board (2 minutes at the initial level, with good preparation - 5 minutes).
- Corner by the wall (sit like a chair with your back to the wall and count to 100).
For women
If you analyze physical weight loss exercises at home by gender, you need to focus on the problem areas specific to a particular gender. In women, deposits are mainly observed on the abdomen and thighs: areas where the formation of hormonal “cushions” is predetermined by nature. 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 strong half of humanity is such that if they want to lose weight, they need to exercise on simulators, but do not use weights so as not to start building muscle mass. A set of sports exercises for weight loss can be used from basic training - this is a simple and effective option, but at home, in the absence of a simulator, you will have to reach for dumbbells weighing up to 5 kg. The emphasis should be on the load on the chest muscles.
Exercise schedule
According to experts, the effectiveness of exercise in burning fat appears only in the case of three or more workouts per week. Sports exercises for weight loss as part of cardio training should be performed for 40-60 minutes, while strength loads are taken into account separately.
An example graph looks like this:
- Jumping (10 minutes).
- Hand exercise (10 minutes).
- Jumping (5 minutes).
- Exercise your legs and abdomen (10 minutes).
- Jumping (5 minutes).
- General load exercises (10 minutes).
- Stretching (10 minutes).