Today we'll talk about physical activity, which not only helps burn subcutaneous fat, but also strengthens muscles and improves mood.I'm not a fitness trainer, I don't give advice, I don't have the training for that.I will only talk about the exercises that I do myself and describe how they need to be done.I like them because they are simple and don't require a trip to the gym or additional exercise equipment.
If you are overweight, weigh more than 15 kilograms, have chronic diseases or have other problems, be sure to consult your doctor!
Stages of performing exercises for weight loss
In order for the exercises to bring the maximum benefit, it is better to perform them in three steps.This will prepare your body for the stress and avoid damaging your muscles and ligaments.So, let's go!
Stage 1. Warm up
In this phase you need to prepare your body slowly and carefully.It's better to start from the top.First we warm up the neck, then shoulders, elbows, hands, chest area, lumbar area, hip joints, knees and feet.We do everything slowly and carefully, controlling our breathing and not holding it.This takes about 3-5 minutes.
Skipping rope
After slow movements, we move on to intensive ones.A skipping rope is a universal item accessible to everyone.You can buy it in almost every store.You can jump as many times as you want and at whatever speed you want.Start jumping for 20 seconds and then gradually increase the time.Add 5-7 seconds to each workout.It is imperative to wear sneakers to avoid joint damage.Women should wear a tight sports bra to protect their breasts.
Running in place
Of course, not everyone can jump;It is contraindicated if you are overweight, and it is also contraindicated for people with painful joints.Therefore, if in doubt, it is better to consult your doctor.You can replace the skipping rope by walking it lightly in place.
Stage 2. Basic exercises for weight loss
Exercises for buttocks and thighs
To make your butt and legs beautiful and toned, perform high-quality exercises, that is, by tensing and straining the muscles.Then the effect won't be long in coming!
- Plie squat. A very effective exercise that uses many muscles.Make sure that your knees do not extend past your toes and that they are facing exactly towards your toes and do not fall inward.While doing this, tense your abdominal muscles and keep your back straight.Start with 2 sets of 15 reps.Gradually increase the number of approaches and executions in one approach.
- Squats. If such an exercise is difficult for you, then do simple squats.Just make sure your knees don't go over your socks and look right in their direction.Also pay attention to your back and your breathing.
- Jump forward. A very good exercise for the glutes and thigh muscles.When lunging, follow the 90 degree rule of the leg and the knee should not extend past the toe.Start with 2 sets of 10 reps per leg.
Exercises for the stomach, building the abdominal muscles
Our favorite abs!For me, he is the first to suffer when he eats treats uncontrollably.So let's start by getting rid of the fat on it.
- Exercise for the upper abdominal muscles. Lie on your back, bend your knees, place your hands on the back of your head and use your abdominal muscles to twist forward.When performing, make sure that your lower back “sticks” to the floor.Suck in your stomach, don't hold your breath, breathe through your chest.Start with 2 sets of 10 reps
- Exercise for the lower abdominal muscles. We lie on our backs and raise our legs at an angle of 90 degrees to the body.There is also a “scissor” option where you lift your legs by crossing them.Also pay attention to your lower back, stomach, and breathing.Start by doing 2 sets of 10 reps.
- Exercise for the oblique abdominal muscles. We also lie on our backs with the lower back glued, the legs are bent at the knees, we put one leg with the ankle on the knee of the other and turn towards him, trying to reach the knee with the elbow.For women, this is a useful exercise to shape a waist.Pump 2 sets of 15 times on each side.
Hand exercise
- Push-ups. The hands also need to be pumped.So that the fat doesn't get stuck, we do push-ups.I do them “feminine style” from my knees.Then maybe one day I'll switch to regular push-ups.Start with 5-7 reps and do 2 sets.
- Plank. If you can't do push-ups at all, then the plank exercise is right for you.It not only pumps up your arms but your entire body.Plank rules: Pull in your stomach and don't let it relax, stretch your body in a line, tense your buttocks and thigh muscles.So we stand there shaking, don't forget to breathe.Start with 20 seconds and gradually increase the time from lesson to lesson.An active plank is also useful if you change the position of your arms or legs, but only for advanced users!
Stage 3. Cooling
Restoration of breathing
This phase is necessary to return the body to its original state, balance the heartbeat and balance breathing.At this stage, close your eyes, breathe in and out slowly, and thank yourself for taking the time to care for the health and beauty of your body.
Muscle stretching
It is not necessary to professionally stretch the muscles and do the splits.Simply stretch your arms up and down to the side, stretching the muscles in your legs a little.
That's it!I prepared the photos especially for you.Yes, I'm not in perfect shape yet, but I'm striving for it!You can train anywhere, anytime.I live in a private house, the weather was nice, I went into the garden and trained, cloudy weather - I trained at home.You don't need super nice, fashionable sportswear to show off, just any comfortable one.
Basic principles of weight loss exercises and frequently asked questions.
How often should you train?
Exercise at least 3-4 times a week, every other day.Muscles need a recovery period, so it is better to train every other day, but if you feel a strong desire then you can do it, just be careful not to “burn out”.
Should you train on a full or empty stomach?
It is better to exercise on an empty stomach, but not with hungry shaking.If you are really hungry or before your morning workout, you can eat a few dates or a medium sized banana.Training will be more successful and you will not feel sick from hunger.
What time of day is best for training?
It is advisable to do the exercises in the morning, but not mandatory.The main thing is to do this 2-3 hours before bedtime so that the increase in vivacity does not interfere with sleep.
Is it possible to exercise when you feel unwell?
If you feel physically unwell, it is better to postpone training.You just need to distinguish between general malaise due to a possible cold or malaise due to a previous workout.If your muscles just hurt, then by all means exercise.
At what intensity is it better to start exercises?
The body has to get used to it, so don't strain it to the point of failure straight away, otherwise the next training session will have to be completed with muscle pain.Do all the exercises with effort and with a smile on your face, because you are trying for yourself, and not for Aunt Glasha!
Do you have to tuck in your stomach while training?
During each exercise, tense your stomach so that it is always tense.To do this, you need to forcefully exhale the air from your stomach, fix it and start breathing calmly through your chest.Control your breathing, you should not hold it.
Are breaks between sentences necessary?
Be sure to take breaks between approaches, but small ones, maximum 20-30 seconds.Do not rush to do everything quickly, it is better to do it slowly and deliberately with maximum muscle tension.Remember to relax your face and neck.
Do you need special clothing for fitness?
Above all, clothing should be comfortable – a T-shirt, shorts or trousers, socks, sneakers.Since you're working out at home, you don't have to show off in expensive clothes.However, special fitness clothing motivates you a little to exercise because you paid N amounts for it.
How not to stop exercising?
Learn to have fun working out, you can fake it at first.And then you'll get involved and won't be able to imagine your life without sport!And then you want to go to the gym or group training.The main thing is to get started!
And finally, you should remember that no amount of physical exercise will help you lose weight if you do not normalize your diet.The principle that must be followed is to consume fewer calories than you burn.Only a calorie deficit will help you lose weight properly and effectively.Discover Six principles for losing weight at home, where I describe in detail what you need and how you can do to become a slimmer person and not harm your health.And physical activity will help you get in shape faster, tone your muscles and restore their tone.
I also recommend that you stick to the PP diet, whose recipes made from simple products are very simple and easy to prepare for the whole family.Follow the links, cook, eat and be slim and healthy!