Almost all modern people have faced the problem of being overweight. Every day, men and women around the world try to lose the hated pounds, but their efforts are not always crowned with success.
How often do women, after going on countless diets, ask themselves the eternal question: why, in fact, extra inches don't go anywhere, because I eat almost nothing? The answer to this secret is simple: to lose weight, you must not only limit your diet, but also increase your physical activity. Below is a set of exercises for weight loss!
What is the essence of any set of exercises to lose weight and how to lose weight quickly? Of course, there aren't that many enthusiasts to perform tiring physical exercises every day. However, without making any effort, it is unlikely that good results will be achieved. But if you show great desire and perseverance, you will soon become the owner of a strong and seductive figure.
What to choose?
To decide which physical activity is best to choose, focus on your body's capabilities as well as what exactly your figure needs to be adjusted. So, if you are not obese, focus on anaerobic exercise: try running or exercising, and pay attention to gymnastics.
The advantage of these types of exercises is that they can be performed almost anywhere - at home, at the gym, in the park or at a gym. But be sure to consult a doctor before starting training, as inappropriate or excessive loads can harm your health.
Don't forget good nutrition
Don't expect your workouts to produce quick results without a balanced diet. There is no point in resorting to radical methods like diet - you just need to eat right. Try to remove fast food, fatty foods, mayonnaise, alcoholic beverages from your diet, don't be too lazy to cook healthy meals. After physical effort, you can pay for a full dinner, but on normal days, try not to overeat. Always remember the old rule: "Have breakfast yourself, share lunch with a friend and give dinner to the enemy. "
Don't forget to take it with you to training:
- a small gym mat or just a mat;
- a special narrow bench; dumbbells;
- gym clothes, comfortable sports shoes and gloves.
If you are exercising at home, try to set aside time for morning training from 11: 00 to 14: 00 and evening training from 18: 00 to 20: 00. Do not overload your body, exercise at mostthree times a week, but regularly.
Don't forget that exercise will only bring the load needed for weight loss for a month, and then your muscles will learn to handle it. In that case, you will need to increase the time and intensity of your training. For maximum exercise performance, do not eat before two hours after training. And remember, the key to exercise is having a positive mindset to win.
Make sure to do a simple warm-up before strenuous exercise.
Above, we see how important, when choosing a set of exercises, to focus on the most problematic parts of the body. We will try to find out which charges may be useful for you.
Above all, many women's problems are caused by the abdomen and waist area, because this is where the weaker sex has the greatest amount of body fat.
However, in the process of performing this set of weight loss exercises, you shouldn't just focus on your abs. So, you won't get rid of those extra pounds, just pump muscles. As a result, the fat layer is not going anywhere and, due to the growth of muscle mass, there is a risk of losing the waist.
To avoid this, try different types of exercises for different abdominal muscles. Here are the most effective exercises for those who want to get rid of the belly.
Lie on the floor and try to press your lower back as hard as possible. Bend your knees, arms behind your head, and open your elbows to your sides. As you inhale, slowly lift your body without lifting your lower back off the floor. When exhaling, return to the starting position. This exercise allows you to work the rectus abdominis muscles. In doing so, do not be in a hurry, do not make convulsive movements.
Take the starting position as in the first exercise. As you inhale, start to get up off the floor, while you can keep your lower back pressed against the floor. Without lowering your body, pull your pelvis off the floor. Hold for a second and return to the starting position.
Take the same starting position - lying on your back, knees bent, arms behind your head. Start by lifting your body, as if you want to touch your knees with your forehead. Hold this position and slowly lower your body. Don't be in a hurry - sudden, rapid movements can damage your spine and significantly reduce the effectiveness of your training.
When doing this exercise, it is important to find a stable bench or chair. As a last resort, you can use a sofa. Sit on the edge and rest your hands well. Pull your legs towards your torso and return them to their original position. You can also do this exercise on the floor - just slowly lower and lift your legs from an inclined position without lifting your pelvis. The main thing is not to be in a hurry, to feel how each muscle is tensioning.
A set of exercises for the oblique muscles of the abdomen
The oblique muscles can also be trained with the trunk augmentation exercise. At the same time, while 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 to the right and left without lifting your pelvis from the chair.
If you have a spine problem, consult your doctor about exercise. Combining these exercises with aerobics or swimming is a good solution.
Weight loss, leg exercises
Of course, it is impossible to make the body lose weight in only a few places. But you can pump muscles properly in problem areas, for example, doing exercises for your hips or calves. To remove extra inches and tighten your leg muscles, we recommend these exercises.
Standing on the floor, slowly rise on tiptoe. Hold yourself in this position and slowly lower yourself. After several sets of 10 times, do the same, but with one leg. To do this, keep your hands on the belt, bend one leg at the knee and stand with the other. Lift slowly over your fingers. Do 3 sets of ten times on each leg.
- The best exercise to tone your hips and glutes is thrown forward. To do this exercise correctly, you need to imagine that you are kneeling. But the purpose of the exercise is precisely that the knee does not touch the ground. Do 3 sets of 8 times, alternating legs.
- To get rid of loose skin on the inside of your thigh, do the following exercise. Lie on the floor, lift your legs 90 degrees off the floor and spread them sideways. Repeat this movement 20 times, three approaches.
- If you want to contract your hips, try the following exercise. Lie on the floor and alternately lift your legs extended 90º from the floor. Remember to put on your socks.
If the previous exercises focused mainly on the thigh muscles, the next block will help to tighten the calves.
- Lie on the floor with your knees bent. Try to pull your toes - you will immediately feel how tense the muscles in the back of your calves are.
- 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. Hold for a moment and switch legs. Do 10 sets for each leg.
- Perhaps the easiest and most effective exercise, not just for the legs, but for the whole body, is running without moving. This will not only help to make your legs athletic and attractive, but it will also contribute to the development of the respiratory system.
Slimming exercises and thighs
Losing weight in the thigh region is no less a problem for many girls. It is really very difficult, but there is still hope. Just exercise regularly and don't forget your hip exercises.
Starting position - lying on your back. Place your palms under your buttocks, lift your legs straight off the floor about 30 cm and start crossing them like scissors. Intensity - 3 sets of 20 repetitions.
Starting position - kneeling, hands down along your body. Start to slowly lower your pelvis and sit on your buttocks to the left of your legs, return to the starting position and sit on your right side. Do not help yourself with your hands, the entire load must go to the hip and buttock muscles. Perform 3 sets of 10 times.
According to experts, this exercise helps to deal with cellulite. Stand with your feet slightly wider than shoulder width. The socks should point to the sides. Squat slowly, feeling each muscle. Don't let your buttocks sag, they should be in line with your bent knees. It is recommended to perform 4 sets of 10 times.
- Exercise for the inner thigh
Lie on your left side and rest your hand on the floor. Bend your right knee and place it in front of your left leg thigh. Now try to lift your left leg - repeat this 10 times. Then switch sides and do the same with the other leg.
- Back swing exercise
Initial position - palms rest on the floor, the body rests on the hands (as in push-ups), one leg is flexed at the height of theknee, the other extended backwards. Swing backward vigorously 20 times, then switch legs. This exercise is the key to toned hips and beautiful buttocks. From the same position, you can do another exercise: stay in the starting position, but take your extended leg not backwards, but to the side. Lift it slowly, turn it back, place it on the tip of your foot and do the opposite. The ideal load is 3 sets of 5 times.
- Deflection exercise
Stand, relax your knees and bend slightly. Flex your pelvis forward and slowly lift up on your toes. Hold the position for a few seconds and return to the starting position. Do this exercise 3 sets of 10 times.
Buttock slimming exercises
Elastic and beautiful buttocks - every girl's dream. To make this dream a reality, do the following exercises regularly.
- Chair exercise
To perform this exercise, sit on a chair, squeeze an object with your knees - a soft toy, a cup, an apple. Observe your posture, your back should be straight. Hold the object like this for a few minutes and then rest. Repeat the exercise 5 times.
- Kneeling Crunch
Kneel with your hands on your hips. Sit slowly on your right buttock and, just as slowly, get up and sit on the left. It is important to do the exercise slowly - it will be more difficult for you and the training will be more effective.
- Resistance exercise
Stand against the wall, rest on it with the back of your head, shoulder blades and buttocks. Bend your knees slowly, contract your muscles. Hold for about a minute. Then slowly return to the starting position. This exercise is very difficult, especially at the beginning, so at the beginning, you can limit yourself to three approaches.
Stand up, pull the leg bent at the knee to the chest. Bring the knee to you and hold for half a minute. Then, change your leg for a total of 20 leg raises.
- Exercise with emphasis on the wall
Starting position: lying down, legs resting against the wall at a height of 30–40 cm from the floor. Forcing your muscles, lift your pelvis off the floor while resting your feet on the wall. If at first you find it difficult to do this exercise, do as many approaches as you can. Ideally, 20 body lifts in two minutes.
We are often unable to dedicate enough time to training, but if you really want to lose weight, you will have to revise your schedule and do this set of exercises to lose weight more often. After all, you can practice effectively even at home. It all depends on you - motivate yourself, search for exercise on the Internet, monitor your diet, exercise regularly at home. A little patience and victory over your own laziness will make you realize the result of your training in one month, and in six months you will be able to buy beautiful clothes and several smaller sizes! Exercise, eat only healthy foods - and you'll look better, healthier and more confident!