Exercises 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 every day and eat right. If you follow simple recommendations, you can lose excess weight without going to the gym.
Warming up for women
Beginners should not immediately expose their body to significant stress. You should start practicing gradually, doing the simplest exercises. Preparation for the main training can take 2-4 weeks. During this period, the body is used to physical exercises. All muscles will hurt; you can't overload them. If you do weight loss exercises without warming up, you can damage your muscles.
The lesson should start 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.
- Extend your left arm forward, bend it at the elbow and press it into your neck. Pull it behind your back as far as possible and lie 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 sides and simultaneously rotate your torso.
- Lean forward and then bend as far as possible, supporting your lower back with your palms.
- Raise your arms up and extend them to your sides.
- Place your feet as far apart as possible and sit 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 legs. Do circular rotations of each at least 10 times.
The morning warm-up should be done every day.
Loading 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 your hands on the floor. Repeat 10 times.
- Sit with your feet as far apart as possible. Do 2 sets of 15 reps. You need to make sure that your legs and knees are parallel to your body, your stomach is pulled in and your back is straight.
- Regular shots with arms straight in front of you.
- Front leg lunge, 2 sets of 10 reps.
- Side sway. Repeat 15 times for each leg.
- Jump rope.
- Push-ups from the floor, preferably at least 10 times.
- Handboard, minimum 60 sec.
- Reverse push-up, the legs should lie on the chair, that is, they should be 30 cm higher than the floor.
- Lunges back with legs crossed.
- By jumping in place at least 40 times.
- Swing back slowly lowering the leg to feel the muscle tension. 20-25 times.
It is necessary to combine cardio and strength training. Exercises should be done at least 3 times a week. The training should not last more than 30 minutes. When the exercises are easy and the muscles stop hurting a lot, 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. During weight loss exercises, you need to ensure proper breathing.
The workout looks like this:
- Lie on the floor, place your palms under your buttocks. At the same time, raise your straight legs so that a 90˚ angle is formed with your torso. Hold for 20 seconds, then slowly lower the right and after 10 seconds. and the left leg.
- Lie on the floor, bend your knees, place them shoulder-width apart. Cross your arms behind your head, but don't grab your neck; your elbows are pointing out to the side. Lift your upper body, do not lift your lower back off the floor. Lifting should be done using the abdominal muscles, so that you feel a lot of tension. Repeat 10-15 times, do 2-3 approaches.
- The pose is the same as in the previous exercise. It is necessary to raise the body, removing the lower back from the floor, but the heels should be firmly pressed on 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 at a distance of 10-15 cm from the floor, hold for up to 20 seconds.
- Exercise "scissors". 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.
- "Bicycles". 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 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 down and place it behind your back. Repeat at least 20 times.
Any lifting should be done during inhalation, lowering - during exhalation. Complete the complex by walking or jogging in place.
During exercises for weight loss, you can use sports equipment - roller, fitball, jump rope, cushioning bar, dumbbells, dumbbells, expanders
After that, you can continue the training, loading other parts of the body. In order for your hips to be toned and reduced in size, you should do the following exercise:
- Feet shoulder width apart, toes turned outwards. Slowly lowering yourself down to a count of 5. Return to the starting position, counting to five again.
- Do squats with your legs apart as much as possible. After returning to the starting position, immediately stand on your toes. Hands on the belt.
- Do lunge jumps. It is recommended to exercise with dumbbells weighing 1-2 kg. First, step forward on your left leg. Do some squats. Then, lunging out, change your supporting leg.
- Stand straight, hands clasped in front of you. Take a step to the right, moving your buttocks slightly back, and then swing your leg to the left side. Perform at least 20 shots.
- Lie on the floor, palms under your back. Raising your legs slightly off the floor, stretch them as far as possible and then return them to their original position.
- The pose is similar, only the straight legs should be raised to form a 90˚ angle. Dilute slowly until a burning sensation is felt.
- Lie on your side, leaning on your elbow. Bend the top of the leg at the knee and place it on the floor. The lower leg is straight, you need to raise it to the maximum height. Repeat the exercise, turning to the other side.
- Keeping the support in front of you, move your legs to the sides. Then turn to the side and move the limb back and forth. Make all movements smoothly. Thanks to swings, you can get beautiful muscle relief at home and transform the outer and inner surfaces of the thigh.
If you practice every day, the result will be visible after a month.
How to quickly escape from the 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 a few centimeters in the waist will disappear.
Fee for children
Physical exercises in the morning help not only to wake up, but also to recharge the batteries, prepare for an active day and keep the weight within normal limits.
It is better if you charge while listening to music. Then it is more effective and more fun, boys do it with pleasure and their mood improves. It is worth choosing simple exercises, not forgetting the warm-up.
Children's exercises can look like this:
- Stand straight. As you inhale, slowly raise your arms. After reaching the position above your head, 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 were 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 a penguin. Feet 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.
- Sit down and jump.
- Sit on your knees, but don't sit on your butt, keep your posture straight. Straighten your arms in front of you, smoothly do squats to the right, then to the left side. With the help of this exercise, the figure is corrected, fat deposits are removed from the waist and sides.
- Make circular motions with your body.
- Jump like a bunny. 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 should teach their children to lead an active lifestyle, otherwise health problems will appear.
Yoga for weight loss
This type of physical activity is beneficial not only for your figure, but also for your emotional health. You can fix your body, mind and psyche, but you need to exercise regularly. The secret of the effectiveness of yoga is to improve the metabolism.
It is best to do yoga in the morning after waking up
There are many poses, you should choose the ones that are most comfortable for you. You can practice standing, sitting, lying down, bending over or bending over. Options:
- bending forward while sitting;
- back bends;
- breathing exercises;
- Poses "boat", "shrimp", "cobra", "camel";
- heads and others.
The first lesson should be with a master who will introduce you to the basics.
If you practice correctly, then after 3 weeks you can notice the first result. The training lasts 30-40 minutes.
Exercises for weight loss should be done in a good mood and in normal health. During the illness, you should refrain from physical activity.