Exercising to lose weight will help you eliminate fatty deposits and slim down your figure. But to achieve success, you need to choose the optimal complex, exercise daily and eat right. If you follow simple recommendations, you can lose weight even without going to the gym.
Warm-up for women
Beginners should not immediately expose their body to significant stress. You need to start practicing gradually, doing the simplest exercises. Preparing for the main training can take 2-4 weeks. During this period, the body gets used to physical exercise. All muscles will hurt, you cannot overwork them. If you do exercises to lose weight without warming up, you can injure your muscles.
The lesson should begin 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.
Morning workout looks like this:
- Stand straight with your feet shoulder-width apart. Slowly rotate your head in a circular motion and turn sideways.
- Stretch your left arm forward, bend it at the elbow and press it against your neck. Pull it behind your back as much as possible and stretch for up to 10 seconds. Repeat the exercise for the right hand.
- Raise one hand up, the other down. Change positions one by one.
- Cross your arms in front of you at chest level, spread them to the sides and simultaneously rotate your torso.
- Lean forward and then back as much as possible, supporting your lower back with your palms.
- Raise your arms and stretch them out to the sides.
- Spread your feet as wide as possible and squat as low as possible. Wait 15 seconds. Then roll from one leg to the other so that one is straight and the other bent at the knee.
- Stretch your feet. Do circular rotations of each at least 10 times.
Morning warm-up should be done daily.
Loading for Beginners
After warming up, you can move on to the main part. The program to reduce the volume of the hips and burn fat deposits in the waist area looks like this:
- With your feet shoulder-width apart, bend your torso forward and try to place your hands on the floor. Repeat 10 times.
- Squat with your legs as wide as possible. Do 2 sets of 15 repetitions. You need to make sure your feet and knees are parallel to your body, your stomach is tucked in, and your back is straight.
- Regular squats with your arms extended in front of you.
- Lunges with legs forward, 2 sets of 10 repetitions.
- Rock sideways. Repeat 15 times for each leg.
- Jumping rope.
- Push-ups from the floor, preferably at least 10 times.
- Handboard, minimum 60 sec.
- Reverse push-ups, legs must rest on the chair, that is, be 30 cm higher than the floor.
- Back lunges with crossed legs.
- Jump in place at least 40 times.
- Rock back while slowly lowering your leg to feel the muscle tension. 20 to 25 times.
It is necessary to combine cardio and strength training. Exercises should be done at least 3 times a week. The workout should last no more than 30 minutes. When the exercises are easy and the muscles no longer hurt too much, 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 to inflate your stomach. When exercising to lose weight, you must 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 to form a 90° angle with your torso. Hold the position for 20 seconds, then slowly lower the right one, and after 10 seconds. and the left leg.
- Lie on the floor, bend your knees, spread them shoulder-width apart. Cross your arms behind your head, but do not hold your neck, your elbows are pointed to the sides. Lift your upper body, do not lift your lower back off the floor. Lifting should be done using the abdominal muscles, so you may feel a lot of tension. Repeat 10-15 times, do 2-3 sets.
- The pose is the same as in the previous exercise. It is necessary to lift the body by lifting the lower back off the floor, but the soles should be firmly pressed against the surface.
- The exercise is performed in the same way as the previous one, but the oblique muscles are pumped. When you lift, 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 to a distance of 10 to 15 cm from the floor and hold them for no more than 20 seconds.
- "Scissors" exercise. 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.
- "Bike". Lie on your back with your hands under your buttocks. Simulate riding a bicycle by changing the direction of movement several times.
- Stand straight with your feet shoulder-width apart. Take the dumbbells in your hands and pull in your stomach. Bend your torso to the sides. Next, raise your left hand, lower your right hand and place it behind your back. Repeat at least 20 times.
Any ascent should be done while inhaling, any descent while exhaling. Complete the complex by walking or running in place.
While exercising to lose weight, you can use sports equipment - roller, fitball, skipping rope, shock absorber band, dumbbells, dumbbells, expanders
Then you can continue the workout by loading other parts of the body. To make your hips toned and reduced in size, you need to do the following exercise:
- Feet shoulder-width apart, toes turned out. Slowly squatting down, lower yourself to the count of 5. Return to the starting position, again counting to five.
- Do squats with your legs as wide as possible. After returning to the starting position, immediately stand on tiptoes. Hands on the belt.
- Do jumping lunges. It is advisable to train with dumbbells weighing 1-2 kg. First, lunge forward on your left leg. Do a few squats. Then, while jumping, change your supporting leg.
- Stand straight with your hands clasped in front of you. Take a step to the right by moving your butt back a little, then pull your foot to the left. Perform at least 20 shots.
- Lie on the floor with your palms under your buttocks. Slightly lifting your legs off the floor, spread them as wide as possible, 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 you feel a burning sensation.
- Lie on your side, leaning on your elbow. Bend your upper 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 by turning to the other side.
- Holding the support in front of you, swing your legs out to the sides. Then turn to the side and move the limb back and forth. Perform all movements smoothly. Thanks to swings, you can achieve beautiful muscle relief at home and transform the outer and inner surfaces of the thigh.
If you practice daily, the result will be visible in a month.
How to quickly get rid of sides?
To lose weight around the waist, 10 minutes a day is enough. spin the hoop. After 2-3 weeks, the sides will be significantly reduced and several centimeters at the waist will disappear.
Billing for children
Physical exercise in the morning helps not only wake up, but also recharge your batteries, prepare for an active day and keep your weight within normal limits.
It's better if you charge while listening to music. Then it is more effective and more fun, the guys do it with pleasure and their mood improves. It is worth choosing simple exercises, not forgetting about the warm-up.
Exercises for children may look like this:
- Stand straight. As you inhale, slowly raise your arms. Once you reach the overhead position, exhale. Then lower your hands. Repeat 5 to 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 was washing a window. Perform 5-7 times.
- Raise your arms and move them overhead from left to right. Do not bend the body.
- Walk like penguins. Legs together, arms pressed alongside the body, palms parallel to the floor. Move forward and backward.
- March like soldiers. Raise your knees as high as possible and swing your arms.
- Crouch and jump.
- Get on your knees, but don't sit on your butt, keep your posture straight. Straighten your arms in front of you, do smooth squats to the right, then to the left. With the help of this exercise, the figure is corrected, fat deposits are removed from the waist and sides.
- Make circular rotations with your body.
- Jump like rabbits. But not in the same place, but from one side to the other.
If you have serious problems with excess weight, exercise alone is not enough to lose weight. You need the help of a nutritionist, it is important to choose the right diet.
Exercising to lose weight will also not be effective if men spend all their free time at home, sitting at the computer. Parents must teach their children to lead an active lifestyle, otherwise health problems will arise.
Yoga for weight loss
This type of physical activity is beneficial not only for your figure, but also for your emotional health. You can put your body, mind and psyche in order, but you need to exercise regularly. The secret to the effectiveness of yoga lies in improving metabolism.
It is best to do yoga in the morning after waking up
There are many poses, you need to choose the ones that suit you best. You can practice standing, sitting, lying down, bending over or bending over. Possibilities:
- leaning forward while sitting;
- backbends;
- breathing exercises;
- "boat", "locust", "cobra", "camel" pose;
- pear tree and others.
The first lesson should take place with a master who will introduce you to the basics.
If you practice correctly, after 3 weeks you will be able to notice the first result. The training lasts 30 to 40 minutes.
Exercises for weight loss should be done in a good mood and in good health. During illness, you should refrain from physical activity.