Exercising for weight loss will help you remove fat deposits and get a slim 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 excess 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. Preparation for the main training can take 2-4 weeks. During this period, the body is accustomed to physical exercise. All muscles will hurt; you cannot overstrain them. If you do exercises for weight loss 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.
The morning workout looks like this:
- Stand up straight, feet shoulder-width apart. Slowly make circular rotations with your head and turns to the sides.
- Stretch your left arm forward, bend it at the elbow, and press it to your neck. Pull it behind your back as much as possible and stretch back for up to 10 seconds. Repeat the exercise for the right hand.
- Raise one hand up, the other down. Change position one by one.
- Cross your arms in front of you in the chest area, spread them to the sides, and simultaneously rotate your torso.
- Bend forward and then bend back as much as possible, supporting your lower back with your palms.
- Raise your arms up and stretch them to the sides.
- Place your feet as far apart as possible and squat as low as possible. Hold on for 15 seconds. Then roll from one leg to the other so that one is straight and the other is bent at the knee.
- Stretch your feet. Do circular rotations of each at least 10 times.
Morning warm-up should be done daily.
Charging for beginners
After warming up, you can move on to the main part. The program for reducing hip volume and burning fat deposits in the waist area looks like this:
- Feet shoulder-width apart, bend your torso forward, and try to reach your hands to the floor. Repeat 10 times.
- Squat with your legs as far apart as possible. Do 2 sets of 15 reps. You need to make sure that your feet and knees are parallel to your body, your stomach is pulled in, and your back is straight.
- Regular squats with arms straight in front of you.
- Lunges with legs forward, 2 sets of 10 reps.
- Swing to the sides. Repeat 15 times for each leg.
- Jumping rope.
- Push-ups from the floor, preferably at least 10 times.
- Hand plank, minimum 60 sec.
- Reverse push-up, legs should lie on the chair, that is, be 30 cm higher from the floor.
- Back lunges with crossed legs.
- Jumping in place at least 40 times.
- Swing backwards while slowly lowering your leg to feel the muscle tension. 20-25 times.
It is necessary to combine cardio and strength training. Exercises should be done at least 3 times a week. The workout should not take more than 30 minutes. When the exercises are easy and the muscles stop hurting too much, and this happens on average after a month, you can move on to more complicated exercises. Its duration is 1 hour or longer.
Complicated program for every day
Before the main lesson, do a warm-up. Afterwards you can start pumping up your stomach. While exercising for weight loss, you need to 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 so that a 90˚ angle is formed with your torso. Hold for 20 seconds, then slowly lower the right one, and after 10 seconds. and left leg.
- Lie on the floor, bend your knees, place them shoulder-width apart. Cross your arms behind your head, but do not hold onto your neck; your elbows are pointed to the sides. Raise your upper body, do not lift your lower back off the floor. The lifting should be done using the abdominal muscles, so you can feel a lot of tension. Repeat 10-15 times, do 2-3 approaches.
- The pose is the same as in the previous exercise. It is necessary to lift the body, lifting the lower back off the floor, but the soles should be pressed firmly to the surface.
- The exercise is performed similarly to the previous one, but the oblique muscles are pumped. When lifting, you need to reach your left knee with your right elbow and vice versa.
- Lie on your back, place your palms under your buttocks. Raise your legs at a distance of 10-15 cm from the floor, hold for up to 20 seconds.
- Exercise "scissors". The pose is similar, raise your legs to a height of 20 cm from the floor. Imitate the movements of the cutting part of scissors.
- "Bike". Lie on your back, hands under your buttocks. Simulate riding a bicycle, changing the direction of movement several times.
- Stand up straight, feet shoulder-width apart. Take dumbbells in your hands and pull your stomach in. Bend your torso to the sides. Then raise your left hand up, lower your right hand down and place it behind your back. Repeat at least 20 times.
Any lifting should be done while inhaling, lowering – while exhaling. Finish the complex by walking or running in place.
While exercising for weight loss, you can use sports equipment - roller, fitball, jump rope, shock absorber band, dumbbells, barbell, expanders
Afterwards, you can continue training, loading other parts of the body. In order for your hips to be toned and reduced in size, you need to do the following exercise:
- Feet shoulder-width apart, toes turned outward. Slowly squatting, lower yourself to a count of 5. Rise to the starting position, again counting to five.
- Do squats with your legs spread as far apart as possible. After returning to the starting position, immediately stand on your toes. Hands on the belt.
- Do jumping lunges. It is advisable to exercise with dumbbells weighing 1-2 kg. First, lunge forward on your left leg. Do a few squats. Then, jumping out, change your supporting leg.
- Stand up straight, hands clasped in front of you. Take a step to the right, moving your buttocks back a little, and then jerk your foot to the left side. Perform at least 20 hits.
- Lie on the floor, palms under your buttocks. Lifting your legs slightly off the floor, spread them as far apart as possible, then return them to their original position.
- The pose is similar, only straight legs need to be raised up to form a 90˚ angle. Dilute slowly until a burning sensation is felt.
- Lie on your side, resting on your elbow. Bend your upper leg at the knee and rest it on the floor. The lower leg is straight, you need to lift it to the maximum height. Repeat the exercise, turning over to the other side.
- Holding the support in front of you, swing your legs to the sides. Then turn sideways and move the limb back and forth. Make all movements smoothly. Thanks to swings, you can get a 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 in the waist area, 10 minutes daily is enough. spin the hula hoop. After 2-3 weeks, the sides will be significantly reduced, and several centimeters in the waist will disappear.
Charging for children
Physical exercise in the morning helps not only to wake up, but also to recharge your batteries, prepare for an active day, and maintain 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 warming up.
Children's exercises may look like this:
- Stand straight. As you inhale, slowly raise your arms. Once you reach the position above your head, exhale. Then lower your hands. Repeat 5-10 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 were washing a window. Perform 5-7 times.
- Raise your arms up and move them above your head left and right. Do not bend the body.
- Walk like penguins. Legs together, arms pressed along the body, palms parallel to the floor. Move forward and backward.
- Walk like soldiers. Raise your knees as high as possible and swing your arms.
- Squat down and jump.
- Get down on your knees, but do not sit on your butt, keep your posture straight. Straighten your arms in front of you, smoothly do squats on the right, then on the left side. 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 bunnies. But not in one place, but from side to side.
If you have big problems with excess weight, then exercise alone is not enough to lose weight. You need the help of a nutritionist; it is important to choose the right diet.
Exercising for weight loss will also not be effective if the guys 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 is improving metabolism.
It is better to do yoga in the morning after waking up
There are many poses, you should choose the ones that are most comfortable for yourself. You can practice standing, sitting, lying down, bending or bending. Options:
- bending forward while sitting;
- backbends;
- breathing exercises;
- "boat", "locust", "cobra", "camel" pose;
- headstand and others.
The first lesson should be with a master who will introduce you to the basics.
If you practice correctly, then after 3 weeks you can notice the first result. The training lasts 30-40 minutes.
Exercises for weight loss should be done in a good mood and in normal health. During illness, you should refrain from physical activity.