Weight loss exercises

23 December 2020

If you want to build muscle fast, there are also specific types of exercises designed for this purpose. They also help burn fat and lose weight, but their main goal is to build muscle to grow and tone. This will make you look more attractive and increase your resting calories.

# 1 Skateboarder

While done, your body moves back and forth and to the sides. Skater can strengthen your thigh muscles. Do the squat for 40 seconds and then step up the ladder, "Skaters" for 40 seconds.

# 2 Squats

This exercise is one of the best, as you can edit it to make it harder or simpler. Stand with feet shoulder width apart. Your arms should be straight above your body, in the front or behind your head. Move back and forth using the glutes and hips. The back should be straight with the lower arch.

# 3 Lungs

If you want nice hips, do a hip swing. Take a step from standing. Bend your knees at 90 degrees and your shoulders and ankles right over your hips. Downward. Return to starting position and repeat with the other leg. The number of approaches is from 3 to 10, depending on the level of training.

Lose weight at home

There's a good alternative to specialized gym workouts - lose weight at home. The right choice of simple and effective weight loss exercises at home is enough.

You need to start with a good mood, clear goals, and organized self-discipline.
For good and fast results, classes should be held at least 3-4 times a week.
There is an opinion that the best time to study is before lunch from 11: 00 to 13: 00 and in the afternoon from 5: 00 to 7: 00 PM.
When the stomach is full, the exercise will be heavy and ineffective, so it's best to practice 2 hours after eating.
The effectiveness of a group of exercises is greatly influenced by frequency - the more frequent the exercise, the faster and better the results.
The "through strength" classes won't help you lose weight and put your body in good shape, you just need a positive attitude.

Sports nutrition and functional foods

A common mistake is to think that sports nutrition is only for bodybuilders and anyone looking to gain muscle mass. In fact, some medications can be invaluable in helping to lose weight, even at home. What's more, most dietary supplements that are intended for weight loss only work in conjunction with exercise and significantly enhance and accelerate results from them.

Typically, homework is started by people who do not have substantial athletic training and have not previously engaged in systematic exercise. And this pre-workout complexes are irreplaceable - by the way, in most cases also contain fat-burning ingredients. They convert fats into the energy you need for effective exercise.

And another group of drugs that will be helpful for those planning to lose weight at home are el-carnitine-based products. Carnitine is an amino acid involved in energy metabolism and fat burning.

Effective weight loss exercises at home

The first stage of psychological preparation is complete, now you need to think about the sports equipment you need to practice.

What you might need to train:

weights from 1 to 16 kg (women 1-5 kg, men 3-16),
sports rugs (available at any sports store),
clothes for the classroom, its main criterion is comfort and naturalness,
(remember the weight of the hoop should be 1 to 2 kg, if it is lighter - you cannot wait for the result, and if it is heavier - the bruise will remain on the sides).

Well, that's all, now you can start the main - lessons.

How to exercise in the morning at home

Only a positive effect can be achieved with regular exercise. The selected complex is taken 4 to 7 times a week. With less repetitions, the results may not appear for a long time. Being too engrossed with morning exercises can lead to rapid fatigue and drowsiness. The load is increased gradually.

Charging tip:

Before starting your morning exercises, you should have a positive attitude.
Ventilate the room and wear light, comfortable clothing.
You can drink a glass of water, but a full breakfast is consumed only after exercise.
To lose weight, start with 10 minutes. charging, gradually increasing the time to 15 and 20 minutes.
Focuses on all muscles, not just the abdominals or the buttocks.
Exercises should be alternate. The same movement, performed continuously, after a while, will cease to be beneficial.
To reduce the likelihood of injury, start exercising with a warm-up.
To burn fat, the recommended charging time is 20-30 minutes.

You can use home gym equipment to improve the effectiveness of your workout:

rope;
hula hoop hoop;
fitball;
weights.

Jump rope is an independent cardio exercise, suitable for burning fat, increasing body firmness.

How to choose the right exercise

Let's say there are many such exercises. Almost all of them are combined into complexes. In a complex there are only a few easy exercises, the others include more difficult and larger exercises.

So: before starting your training sessions to lose weight, you need to decide - which exercise is best suited for this? It is not necessary to do all the exercises included in this or that complex part. In other words, weight loss training is a somewhat creative process, with the main goal being being slim and healthy. By the way: you need to train 3-4 times a week. This will be enough.

Another important rule. Exercise is exercise, but it won't do you any good if you don't establish the right diet and a healthy lifestyle at the same time.

Circle

Exercise equipment is not required for home circuit workouts, you just need to choose 3-4 suitable exercises and do them with equal amount of time and short rest:

The

Squats are a complicated choice, and after you are finished, you need to stand on tiptoes. The number of repetitions is 20.
Pushing against floors or walls. To pump the triceps, you need to put your hands closer together, and to do the "wings, " the arms should be as wide as possible. Repeat - 10 times.
Raise legs in a supine position - 15 times.
Game. The highlights are the elbows and toes. Alternately, you need to lift one leg and the other leg, hold it for 30 seconds.
Press. Method of exercise - lift the body while lying on your back. The legs should be held tight so that they don't move. Repeat - 20 times.
Take turns walking on a low chair or stool with one leg. For each leg - 15 times. Before you do this, you should make sure the furniture is stable.
Flick each leg - 15 reps. You need to put your hands to the sides and turn right or left leg forward, squatting on it.
Jump rope - 3 minutes.

Any exercise can be added to this fee. The problem is doing a certain number of repetitions - circles. Take three to four cards in turn in 3-4 rounds.

Suggestions for improving training

Just exercise is not enough to lose weight effectively, proper nutrition is an important factor. If the calories from food exceed the amount of energy consumed, there is no benefit from exercise.

In order for the physical exercises to be beneficial, you need to start a complex exercise with muscle and ligament warmup, and finish with tension. You should not immediately give yourself a large load, but increase gradually, moving from simple to complex.

You need to do this 3-4 times. Between workouts, you need to take a day's rest to recover and rest. The execution time of the complex can range from 30–45 minutes.

Diet

Like we said, you can't eat fast food and try to lose weight. Exercise should accompany your diet. However, this doesn't mean it has to be as strict as possible, with the elimination of everything delicious and beloved from the diet. Diet here means proper nutrition. And it doesn't ask for many restrictions. Its main postulates are:

lacks bad habits. Alcohol contains a lot of calories, and tobacco does not only burden the lungs;
avoid foods high in carcinogens, dyes, food additives, salt and sugar. Factory snacks and sweets should disappear from the diet;
. A person must consume at least 2 liters of clean water (excluding juices, tea and other beverages);
includes more protein and fiber in your diet. These are healthy foods that help you fill your body quickly and at the same time not give your body an excessive amount of calories;
uses a special supplement. For example, for people who are losing weight, there is an entire Herbalife range of products that help to reduce sugar cravings and help flush excess water from the body.

Homework

There are simple but effective exercises that can be done without grabbing the attention of others, even while working or on public transport. Examples are squeezing your belly, squeezing your buttocks and walking up the stairs.

Now for some of the best homework to do:

At the outset, warm-up should be done, including in-sit high intensity walking or running, sideways bends, forward and down, body rotation, arms, pelvis, knees andfoot.
You can use squats to tone the hips and buttocks. I. P. standing on the floor, feet shoulder-width apart, hands in front of buckle or belt. Do a deep squat so that the hips are parallel to the floor and return to I. P. with the pelvic removal forward. Dosage 3 sets 20 times.
For similar areas of the body, there is a "lunges" exercise - from standing on the floor with feet shoulder-width apart, taking a deep step forward with one leg and returningIP Repeat with the other leg - for 3 hits, 15-30 times.
There's a chest exercise - standing or sitting, clasping palms across chest and squeezing them up to 30 reps - 3 sets.
You can still work out your chest muscles while lying on the floor or on the couch with dumbbells in your arms - spread them out and go back to I. P. In each approach (3) do 12 reps.
The abdomen, its upper body, is exercised as follows - lying on the floor, hands behind head, feet pressed firmly against the surface. Lift the upper body, tear the blades off the floor and go back to I. P. You need to do this while you have enough strength for the 3 approaches.
Lower abdominal exercises - "cycling". Lie on the floor, your hands free to rest beside your body, raise your legs, and use them to simulate aerial pedal movements - 3 sets of 16-20 reps.
The sides are removed like this - lying on the floor with hands clasped behind the head and feet on side. Raise and lower your upper body by lifting your shoulder blades off the floor. In this case, the elbows "look" to the sides and gaze directed at the ceiling - 3 approaches on each side, 16-20 times.
With the help of push-ups, the arms, back, abdomen and legs are perfectly functioning. Get it right this way - hands on the floor, palms facing forward and above shoulders, pelvis and legs in line with the body, press tension. On inhalation, lower hands, on exhale, increase I. P.

At the end of the session, cool down, stretch and loosen active muscles, this will reduce severe muscle pain and contribute to the fastest weight loss. This is evidenced by the many comments people do not forget about this part of the class.

You can also use the washer, which helps to perfectly burn the fat accumulation in the waist, remove cellulite and promote metabolism in the body. But for this you will need to turn it on for at least 20 minutes twice a day.

Charge at work

You can even strengthen your muscles in the office.

A set of simple exercises has been selected for this:

Tilt your head right and left - 10 times.
Rotate head - 10 times.
Back "lock" exercise - keep your fingers behind your back - hold for 15 seconds.
Triceps tension. One arm is bent at the elbow and thrown behind, and the other is held. Then there is a change of position. Repeat - 3 times over 5 s in each position.
Twisted for the back. You need to sit on the edge of a chair, bend your back and tighten your neck. Hands hold on knees, feet firmly on the floor. In this position, you need to linger for 5-8 s.
Prolonged. The fists clenched in the fingers were pulled up and the back straight.
Bends with locking back. You need to sit on the edge of a chair, with your feet resting on the floor. In the hand, the right hands are clasped and held up as high as possible. At the same time, the body of the camera is lowered. In this position, you should hold the position for up to 10 seconds.
Fold - 10 times to the right and to the left. One arm is straight along the body, the other arm is raised above the head.
Do push-ups from the table - 15 reps.
Turn to the side. Sitting in a chair, you need to do as much physical activity as possible, first from the right, then the left. Hold the chair with one hand, stretched the other hand.
Squats - 15 reps.

Can do any kind of exercise in the morning, after going to the office or at lunch time to reduce fatigue and stress from sitting at work.

Exercising every day will help you stay in shape and strengthen some of the muscles. A properly selected exercise set can be used to lose belly, butt, and waist weight. Almost all exercises are done at home without equipment, but if you want, you can use weights, jump ropes, loops and exercise ropes.

What to choose: cardio or strength training

Cardio is considered to be the most effective form of exercise when it comes to weight loss. In addition, the heart develops endurance, strengthens the heart and blood vessels, and normalizes metabolism. The goal of strength training is to build muscle mass and build beautiful muscles.

Strength training is based on alternating relaxation and muscle tension. Muscle fibers are broken during exercise, so a rest period is essential after strength training. Such exercises are best done every other day for full muscle recovery. In terms of exercise, strength and cardio can be rotated every other day, which will help the body burn fat and train muscles at the same time.

Cardio exercises include walking, running, cycling, and swimming. To start fat burning, you need at least 40 minutes of exercise. Fast-paced exercise with short breaks is also a cardio exercise.

Weight loss training plan

Not everyone is comfortable with counting reps during practice. Therefore, you can use the ready-made timer for practice, in which, working hard and resting alternately. The most common formats for circuit and intermittent training are:

20 seconds at work / 10 seconds at rest (tabata)
30 seconds at work / 30 seconds off
30 seconds at work / 15 seconds off
40 seconds of work / 20 seconds of rest
45 seconds of work / 15 seconds of rest
50 seconds of work / 10 seconds of rest

Make sure to warm up before exercising and cool down after training:

Pre-workout warm up selection
Collection of post-workout stretching exercises

For beginners:

In 20 minutes: 30 seconds at work / 15 seconds off, 2 rounds, 2 minutes between rounds
In 30 minutes: 30 seconds at work / 15 seconds off, 3 rounds, 2 minutes between rounds

Intermediate:

In 20 minutes: 45 seconds of work / 15 seconds of rest, 2 rounds, 1 minute of rest between rounds
In 30 minutes: 45 seconds of work / 15 seconds of rest, 3 rounds, 1 minute of rest between rounds
In 40 minutes: 45 seconds at work / 15 seconds off, 4 rounds, 1 minute between rounds

Advanced:

In 20 minutes: 50 seconds of work / 10 seconds of rest, 2 rounds, 1 minute of rest between rounds
In 30 minutes: 50 seconds of work / 10 seconds of rest, 3 rounds, 1 minute of rest between rounds
In 40 minutes: 50 seconds of work / 10 seconds of rest, 4 rounds, 1 minute of rest between rounds

Timer for 30 seconds of work / 15 seconds of rest:

Timer for 40 work seconds / 20 seconds off:

45 seconds working timer / 15 seconds off:

Timer for 50 working seconds / 10 seconds off:

Complete 10-minute static abs exercises for beginners and advanced
Complete 10-minute pose: 10 back exercises
Rowing machine: what it is used for, advantages and disadvantages, efficiency

Other forms of home exercise and wellness

In addition to the aforementioned exercises, there are millions of exercise options you can use to burn fat. Here are a few things you can do at home to add variety to your workout routine:

Yoga

When you see people doing yoga, you might think it's pretty easy, especially because they move a bit, unlike other activities. But yoga is also considered as one of the effective weight loss methods. You can even do yoga at home. Exercise includes meditation, controlling your breathing and using a number of body postures that can help you get rid of body fat.

Pilates

And who told you that you can only do Pilates in the gym?

If you have a rug, you can even do it at home. There are exercises in Pilates that can strengthen your core muscles. If you are new to this business you can always include a technical instruction DVD. You will easily notice that after a few training sessions, your body will become a lot stronger. You may even have outstanding muscles, and you will become much more flexible yourself.

Alternatively, you can also improve your posture.

A list of useful products to lose weight quickly at home

Nature has taken care of us a lot, thanks to which there are many products that not only do not help you heal but also help burn fat. Their presence is imperative in the diet and this is a more affordable solution than fasting:

fruit (pineapple, grapefruit, apple, fig, kiwi, avocado);
vegetables (cabbage, seaweed, carrots, ginger, celery, herbs), as well as pureed vegetable soups and salads;
berries (strawberries, raspberries, gooseberries, blueberries, gooseberries);
nuts (walnuts, pine nuts, almonds, peanuts);
dried fruits (prunes, dried apricots, raisins, dates);
mushrooms (they can be used as a substitute for meat, but keep in mind that this is a difficult product to digest);
low fat kefir and fresh cheese;
lean chicken, turkey and fish (especially seafood);
cereals (buckwheat, rolled oats, etc. ).
(tea: green, with ginger; water).

Easy exercises to lose weight fast

To lose weight at home, you need a program that covers stress on all parts of the body.

The Hand

Flexibility of the arms helps to strain the arm muscles. This exercise involves the biceps and triceps and requires weights to do it.

You need to stand up straight, bend your knees a little, squeeze your belly. Then, slowly start to bend your arms at your elbows and pull them into your chest. You need to do 2-3 sets of 18-25 repetitions.

A push-up can also help you move your arms for a short time. You need a pillow to support your lying, palms and toes. We bend and do not bend our arms at the elbow joint, the body falls to the floor. The recommended number of push ups is 15-20.

Hip circumference

An effective exercise to train your butt and hip muscles is to squat. To do this, you need to stand up straight, with your feet at shoulder height. While squatting, thighs should be parallel to the floor, then you need to make a small jump, then back to starting position

Lungs not only strengthen the inner thighs but also the calves. Technique: stand up straight, legs together, step forward as far as possible, knee at a right angle. We linger at this position, then return to the starting position.
Lungs can also be carried aside. We take one step to the right, then to the left, while the right knee is on the toe line. Number of repetitions for each leg is 20-25, in 2-3 sets.

You can do the inner thighs and buttocks with a leg flex. To do this, you need to be standing on all fours, squeezing your abdominal muscles, and then moving your legs sideways. Legs must be parallel to the floor. Need to do 2 sets 20-25 times on each leg.

Ass

Squats can help tone your butt muscles. They can be carried with or without weight, the legs can be either close together or apart during execution. You can alternate between different squats. This type of exercise does not require special warm-ups, you can do it at any time. It is necessary to do 2 to 3 approaches 15-20.

Glute Bridge - performed from a prone position with the legs bent at the knees and the palms near the hips. We ripped our butt off the floor, lifting it up as much as we could. To keep this position, we go down. It is necessary to do 2 to 3 approaches 15-20.

Chairs are not technically difficult, but require a lot of endurance. From a standing position, we begin to squat, as if we were sitting in a chair. We keep our back straight, palms can be brought to the back of our head. At the level of the imaginary chair, we fixed the position. Keep this position from 20 seconds to 1 minute.

Press

"Plank" - strengthens the core and lower back muscles. It is done from a lying position on the floor, you need to reach up with your arms outstretched, transferring body weight into the palms of your hands and feet. Back and legs on a straight line. It takes 30-60 seconds to hold the bar. Then rest for 30 seconds and do a second run, standing in an elbow position. You also need to hold this pose for 30-60 seconds. During this exercise, we stretch the glutes, back, abdomen and legs as much as possible.

Leg lifts - works while lying down. We need to lie on the mat with our hands placed along the body, we start to slowly raise the lower limbs until they form an angle with the body at 90 °. Then, we slowly return to the starting position. This exercise helps you train your abs very well.

"Vacuum" - is also done when lying down, knees bent, arms close to the body. We breathe as deeply as we can, the stomach has to be sucked in for it to form a vacuum. We hold our breath for 10-15 seconds, then relax.

Conclusion

Remember that weight loss = regular exercise + proper nutrition. Don't neglect this or that. Of course, you can only lose weight through diet, but as a result, this will slow down your metabolism significantly.
Take the time you spend every day to practice at home. Don't postpone or transfer them under any circumstances - the result is impossible without regularity.
Set realistic goals and don't expect results from 7kg per week.
Remember your motivation and don't let others lead you astray. Don't listen to the persuasion of those you "care about" who assure you nothing from chocolate or cookies.
Take pictures more often and if you are honestly working with yourself, over time you'll be happy to notice the changes.