A diet with a calorie deficit and avoiding simple carbohydrates helps to lose excess pounds but is not responsible for body quality. Effective training, which consists of sports exercises for weight loss, helps prevent skin tightening, accelerates weight loss, make the figure beautiful and slim waist. What should they be and can they be made 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. Every activity provokes energy and calorie expenditure, so a person who does sports may notice a slight weight loss, but you can lose weight seriously only if a number of conditions are met:
- Aerobic exercise should be the backbone of your exercise program, so you will need to sign up for fitness or interval training and start running.
- For local weight loss of problem areas (abdomen, 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 driven by intense sports training, but by the classic gym, 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.
Which activities for fast weight loss to choose according to the type of load does not matter: heart rate is much more important, which should be constantly 60-65% of the maximum. This is the only way to achieve the effect of fat burning in your workout.
House
If you plan to fight excess weight or problem areas without going to the gym, you can find the home weight loss course presented by video tutorials - this is the most effective option. The description of the text will not give you a complete idea of what you need to do.
Inventory may be required to function:
- fitball;
- dumbbell weighing from 1. 5 to 5 kg;
- foot weights;
- qilim;
- lak.
At home, experts suggest that daily morning exercises become a habit, which does not focus on rapid weight loss, but on speeding up metabolic processes and improving muscle condition. If your work schedule allows, you can include a short jog in the morning or do three workouts a week at home. Emphasis will be placed on aerobic exercise.
Effective weight loss exercises at home
Whatever load you take, remember that you will have to wait at least a month to achieve a good result. This is especially true not for general weight loss, but for correcting the volume of the specific areas in 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 weight loss, not muscle strengthening.
Heating
Jumping is a basic exercise used in all sports to warm up. Moreover, a load is given to the leg muscles and here it is important to be careful: no matter what kind of jumps you practice, you should sit all over the leg. If you put weight on only half of your toes, you will start pumping calves, and your feet will not lose weight.
You can perform jumps and related warm-up exercises for just 15 minutes, and it is recommended that you finish the warm-up with a five-minute run in place or in a circle. If you are aiming for active weight loss, the jump can be performed for half an hour.
For the abdomen and legs
Forget the classic belly pumping if you intend to remove belly fat and do not plan to get stamped cubes. The female complex of exercises for weight loss in this area is an element of rhythmic gymnastics (not sports! ), Where the abdominal muscles are affected.
The following will be particularly effective:
- boat; angle
- ;
- raising the legs from a prone position; scissors
- .
For weight loss, you can use exercises practiced in classical choreography: squats in 1 and 2 positions, swinging forward and sideways from 3 positions. The only thing is that ballet exercises involve the slow execution of these exercises, and sports - fast, as it is not the development of muscle strength that is important to you, but the load.
Swings can be made with weights: weights of the wrist or elastic band, from the following positions:
- standing with a backrest on a chair or wall;
- lying sideways (stand up);
- you can combine swings with lunges.
For thighs and buttocks
Squats will also be effective when you focus on losing weight in the upper legs, pulling out the gluteal muscles. However, here it is worth taking a closer look not at the ballet options, but the classic ones: the legs are parallel, the back bends forward during the collection, the pelvis turns backwards. You can perform such squats with dumbbells in your hands. As sports exercises for thinning the hips, you can use the lunges forward or sideways, but this can be dangerous for knee problems. The number of repetitions per set should be such that a burn is felt in the thigh / butt area.
For hands
The most effective exercise that helps tighten the contours of the arms is the traditional push, recognized by physical education lessons in school. They will help the chest muscles, so this is not an exclusively masculine element - even women can not do without a break.
Do 20-25 reps per set, alternating grip width and grip speed. If the push-ups are hard from the floor due to weak arm muscles, you can start from the wall. For those who find it very easy to push in the basic configuration, you can take the weight off your back - this will increase the load on your arms.
For the whole body
Fitball exercises will help strengthen the core muscles: they force you to keep your center contracted, to stretch your abdomen, to try to keep your balance.
There are some easy exercises for the whole body that are suitable for beginners:
- Sitting on the ball, lift your legs, keep lying in front of you for a minute.
- Lying on your stomach in fitball, pull 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, with one quick motion, pull your body off the floor and lift your legs. Pass the ball on them, again take the original pose. Repeat 30-40 times.
Group of exercises
Whatever goal you pursue - slender legs, slim waist, perfectly flat stomach or pumped buttocks - you will have to load the whole body, but the set of exercises will be chosen with one eye on the end resulttarget. An ideal integrated approach to body shaping at home includes a morning warm-up, evening stretch and a major daytime workout, the content of which is different for men and women.
Morning Exercises
Once you wake up, even with a focus on active weight loss, you should not give yourself intense training: it is better to limit yourself to a warm-up that will warm up your muscles and prepare you for the day. work. It is recommended to do morning sports exercises for weight loss 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 forward and backward.
- Rotate the arms at the shoulder joint.
- Jump (some types, 10 minutes in total).
- Squats (3 minutes).
Exercise in the evening
Before you go to bed, activity should slow down, otherwise a strong adrenaline rush can give you insomnia. However, if your goal is to lose weight, some weight loss exercises can be done. Try not to do them at night, but a few hours after dinner.
Static load is preferred at this time: extension works well, which can be amplified:
- Board (at the initial level 2 minutes, with good preparation - 5 minutes).
- A corner near the wall (sit like a chair with your back to the wall and count to 100).
For women
If you are analyzing physical exercises for weight loss at home by gender, you should focus on problem areas inherent in a particular gender. In women, deposits are observed mainly in the abdomen and thighs: areas where the creation of hormonal "cushions" is predetermined by nature. Loads must necessarily affect these areas, i. e. you can not do without snowplows and planks. At the same time, women are advised 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 have to work on simulators, but not use weights, so as not to start accumulating muscle mass. A variety of weight loss sports exercises can be used by a basic workout - this is a simple and effective option, but at home, in the absence of simulators, you will need to use dumbbells weighing up to 5 kg. Emphasis should be placed on the chest muscle load.
Exercise Program
According to information from experts, the effectiveness of exercises in burning fat appears only in the case of three exercises a week or more. Sports exercises for weight loss as part of cardio should be performed for 40-60 minutes, while energy loads are considered separately.
An example graphic looks like this:
- Jump (10 minutes).
- Hand exercises (10 minutes).
- Jump (5 minutes).
- Leg and Abs Exercise (10 minutes).
- Jump (5 minutes).
- General load exercises (10 minutes).
- Stretch (10 minutes).