Almost every modern person faces the problem of being overweight. Every day, men and women all over the world are trying to lose weight, but their efforts are not always proud of success.
After receiving a variety of diets, how many times have women asked themselves an eternal question: In fact, why don't ultra centimeters go because I hardly eat? The answer to this secret is simple: In order to lose weight, you should not only restrict your diet, but also increase physical exercise. The following are weight loss exercises!
What is the essence of any group of weight loss exercises? How to lose weight fast? Of course, there are not too many enthusiasts for hard physical exercise every day. However, without any effort, it is impossible to achieve good results. However, if you show strong desire and perseverance, you will soon become the owner of a fit and attractive character.
What to choose?
To determine which physical activity is best, focus on physical abilities and the body that needs precise adjustment. Therefore, if you are not obese, focus on anaerobic exercise: try running or shaping, and make sure to pay attention to gymnastics.
The advantage of these types of exercises is that they can be done almost anywhere-at home, in a gym, in a park or in a health club. However, don't forget to consult a doctor before starting the training, because improper or excessive load can harm your health.
Don’t forget good nutrition
Don’t expect to exercise quickly without a balanced diet. There is no need to adopt radical methods like dieting-you just need to eat the right food. Try to remove fast food, high-fat food, mayonnaise and alcoholic beverages from your diet, and don’t be too lazy to cook healthy and healthy food. After tired, you can have a good dinner, but in normal days, try not to overeat. Always remember the old rule: "Eat breakfast by yourself, lunch with friends, and dinner to the enemy".
Don’t forget to take you to training:
- Small fitness mat or carpet;
- Special narrow bench;
- Sportswear, comfortable sneakers and gloves.
If you exercise at home, please try to reserve time for morning exercise from 11: 00 to 14: 00 and evening exercise from 18: 00 to 20: 00. Do not overload your body, exercise no more than 3 times a week, but exercise regularly.
Don’t forget that exercise will only bring the burden of losing weight for a month, and then your muscles will learn to cope. In this case, you will need to increase the training time and intensity. For the best performance, please do not eat within two hours of training. Remember, the key to exercise is to have a positive attitude to win.
Before strenuous exercise, be sure to do a simple warm-up first.
Above, we pointed out the importance of choosing a set of exercises to focus on the most problematic parts of the body. Let us try to find out which loads are useful to you.
Weight loss belly
For many women, most problems are caused by the abdomen and waist area, because here, fairer sex has the most body fat.
However, you should not only focus on the abdomen during this set of weight loss exercises. Therefore, you will not get rid of excess weight, but only twitch your muscles. As a result, the fat layer will not spread anywhere, and you may lose your waist due to the increase in muscle mass.
To avoid this situation, please try different types of exercises for different abdominal muscles. This is the most effective exercise method for those who want to get rid of their abdomen.
twists and turns
Lie on the floor and try to press down your waist as tightly as possible. Bend your knees, place your arms behind your head, and extend your elbows to your sides. When inhaling, slowly lift up your body and do not lift your lower back off the ground. When exhaling, return to the starting position. This exercise allows you to exercise the rectus abdominis. When doing this, please take a moment and don't twitch.
is at the starting position as in the first exercise. When you inhale, as long as you can keep your lower back on the floor, you can start to lift from the floor. Without lowering the body, tear off the pelvis from the floor. Hold for one second, then return to the starting position.
Take the same starting position-lying on your back with your knees bent and your arms behind your head. He began to lift his body, as if he was about to touch his knees with his forehead. Keep this position and slowly lower your body. Take a moment-sudden and fast movements can damage the spine and greatly reduce the efficiency of training.
When doing this exercise, it is important to find a stable bench or chair. As a last option, you can use the sofa. Sit on the edge and rest well. Pull your legs to your torso and then return them to their original position. This exercise can also be performed on the floor-slowly lower the body and lift the legs from the prone position without having to raise the pelvis. The most important thing is not to worry, feel that every muscle is tense.
A set of exercises for the abdominal oblique muscles
Lean muscles can also be trained through Trunk Raises exercise. At the same time, when lifting your body, try to touch your left knee with your right elbow, and vice versa. In addition, you can sit on a chair and slowly rotate your body left and right without lifting your pelvis from the chair.
If you suffer from spinal disease, be sure to consult your doctor about exercise information. Combining these exercises with aerobic exercise or swimming is a good solution.
Weight loss, leg exercises
Of course, it is impossible to lose weight only in certain places. But you can properly pump muscles in the problematic area, for example, exercise your hips or calves. To remove excess centimeters and tighten leg muscles, we recommend that you do the following exercises.
Stand on the floor, tip up and slowly lift up your toes. Keep this position and slowly lower yourself. After ten sets of several times, only do one leg. To do this, hold the belt with both hands, bend one leg to the knee, and stand with the other leg. Lift your finger slowly. Do three sets for each leg, ten reps for each set.
- The best exercise for conditioning buttocks and hips is forward lunges. In order to perform this exercise correctly, you need to imagine that you are bending your knees. However, the purpose of exercise is precisely to keep the knees off the ground. Do 3 sets of 8 reps, alternating legs.
- To get rid of loose skin on the inner thighs, perform the following exercises. Lie on the floor, lift your legs 90º off the ground, and then spread them to the side. Repeat this action 20 times, three methods.
- If you want to tighten your hips, try the following exercises. Lie on the floor and raise the extended legs alternately by 90º. Remember to pull the socks.
If the previous exercises focused on the thigh muscles, the next exercise block will help tighten the calf.
- Lying on the floor with knees bent. Try pulling your toes-you will immediately feel the muscle tension in the back of your calf.
- Stand against the wall and put your hands on it. Lift one leg, bend it at the knee, and place it on the knee of the other leg. Wait a moment and switch legs. Make 10 sets for each leg.
- is perhaps the simplest and most effective exercise, not only for the legs but also for the whole body. Not only will it help to make your legs move and attractive, but it will also help the development of the respirator.
Weight loss and thigh exercises
For many girls, the same problematic task is to lose weight on the thighs. This is really difficult, but there is still hope. A person only needs to exercise regularly, don't forget to exercise the hips.
Starting position-lying on your back. Place your palms under your hips, lift your outstretched legs about 30 cm off the ground, and then begin to cross like scissors. Intensity-3 sets of 20 reps.
Starting position-kneeling, hands down along your body. Start slowly lowering the pelvis, sitting on the hip on the left side of the leg, return to the starting position, and sit on the right side. Don't help yourself with your hands, the entire load should be placed on the hips and hip muscles. Perform 3 groups, 10 times in total.
According to experts, this exercise helps cope with fat. When standing, your feet should be slightly wider than shoulder width. The socks should point to the sides. Squat down slowly, feeling every muscle. Don't let your hips "sag", they should be flush with your bent knees. It is recommended to perform 4 groups, 10 times in each group.
- Inner thigh exercises
Lie on your left side and place your hands on the floor. Bend your right knee and place it in front of your left thigh. Now try to lift the left leg-repeat 10 times. Then switch sides and do the same with the other leg.
- Back swing practice
Starting position-palms on the floor, body on hands (such as push-ups), one leg is bent to the knee, the other leg is stretched back. Swing back vigorously 20 times, then switch legs. This exercise is the key to toned and beautiful buttocks. From the same position, you can perform another exercise: stand in the starting position, but the extended leg is not backward but sideways. Lift it slowly, turn it back, place it on your toe, and then reverse it. The best load is 3 groups, 5 times in each group.
- Deflection exercises
Stand up straight, relax your knees and bend slightly. Bend your pelvis and slowly tip your toes. Hold for a few seconds and then return to the starting position. Do this exercise 3 sets, 10 times in total.
Buttocks slimming exercises
Elastic and beautiful buttocks-every girl's dream. In order to realize this dream, please do the following exercises regularly.
- Chair exercise
To perform this exercise, sit on a chair and squeeze an object with your knees-a soft toy, a cup and an apple. Pay attention to your posture, your back should be straight. Hold the subject in this manner for a few minutes, then rest. Repeat the exercise 5 times.
- Knee twisting exercises
Put your hands on your waist and bend your knees. Sit slowly on your right hip, then slowly rise and sit on your left side. It is important to exercise slowly-it will be more difficult for you and exercise will be more effective.
- Endurance sports
Standing on the wall, use the back of the head, shoulder blades and hips against the wall. Slowly bend your knees and tighten your muscles. Keep it for about one minute. Then slowly return to the starting position. This exercise is very difficult, especially at the beginning, so you can first limit yourself to three methods.
Stand up straight and pull your bent knee to your chest. Stretch your knees towards you and hold for half a minute. Then change legs and lift a total of 20 times.
- Focus on the wall exercise
Starting position: Lie down with your legs against the wall, 30–40 cm above the ground. Tighten the muscles and lift the pelvis off the ground while resting your feet against the wall. If you find it difficult to do such exercises at first, try as many methods as possible. Ideally, lift 20 bodies in two minutes.
Usually we can’t spend enough time to train, but if you really want to lose weight, you must modify your schedule and do this group of weight loss exercises more frequently. After all, you can practice effectively even at home. It's all up to you-motivate yourself, find exercise on the Internet, monitor your diet, exercise regularly at home. A little patience and overcoming your own laziness will make you notice the results of your exercise within one month, and within six months you can buy new clothes a few sizes smaller for yourself! Exercise and eat only healthy food-you will become more beautiful, healthier and more confident!