Today we will talk about physical activity that not only helps burn subcutaneous fat, but also strengthens muscles and improves mood.I'm not a fitness trainer, I'm not going to give advice right or left, I'm not trained for that.I will just talk about the exercises that I do myself and describe how they should be performed.I like them because they're simple and don't require a trip to the gym or extra exercise equipment.
If you are overweight, if it is more than 15 kilograms, if you have chronic diseases or other concerns, be sure to consult your doctor!
Stages of exercises to lose weight
In order for the exercises to bring maximum benefit, it is better to perform them in three stages.Thus, you will prepare your body for the load and will not damage your muscles and ligaments.So let's go!
Stage 1. Warming up
At this stage, you should prepare your body slowly and carefully.Better to start from the top.First, we warm the neck, then the shoulders, elbows, hands, chest, lower back, hip joints, knees and feet.We do everything slowly and carefully, we control our breath, we don't hold it.This takes about 3-5 minutes.
Jump rope
After slow movements, we move on to intensive movements.Rope is a universal item available to everyone.You can buy it in almost any store.You can jump as much as you want and as fast as you want.Start jumping for 20 seconds, then gradually increase the time.Add 5-7 seconds to each exercise.It is important to jump with sneakers to avoid damaging your joints.Women should wear tight sports bras to protect their breasts.
Run in place
Of course, not everyone can jump;it is contraindicated if you are overweight and it is also contraindicated for people with joint pain.Therefore, if in doubt, it is better to consult your doctor.You can replace the jump rope by lightly jogging in place.
Stage 2. Basic exercises for weight loss
Exercises for hips and thighs
To make your butt and legs beautiful and toned, do high-quality exercises, that is, by squeezing the muscles and making an effort.Then the effect will not last long!
- Plie squat. A very effective exercise that works many muscles.As you do this, make sure your knees don't go past your toes and point exactly in the direction of your toes and don't fall in.Also, while doing this, tighten your abdominal muscles and keep your back straight.Start with 2 sets of 15 reps.Gradually increase the number of approaches and executions in one approach.
- Squat down. If it is difficult to do such an exercise, do simple squats.Just make sure you watch your knees so they don't look over the top of your socks and not exactly in their direction.Also pay attention to your back and breathing.
- Jumps forward. A very good exercise for the muscles of the hips and thighs.When lunging, follow the 90-degree rule of the leg and the knee should not go beyond the toe.Start with 2 sets of 10 reps on each leg.
Abdominal exercises, building abs
Our favorite abs!For me, when I eat uncontrollably, he is the first to suffer.So let's start getting rid of the fat on it.
- Exercise for upper abs. Lying on your back, bend your knees, put your hands behind your head and bend forward with your abdominal muscles.When performing, make sure that your lower back is "glued" to the floor.Pull your stomach in, don't hold your breath, breathe through your chest.Start with 2 sets of 10 reps
- Exercise for lower abs. We lie on our backs and raise our legs at an angle of 90 degrees to the body.There's also a "scissors" lift, where you cross your legs together.Also pay attention to the back, stomach and breathing.Do 2 sets of 10 reps to start.
- Exercise for oblique abdominal muscles. We lie on our backs with our backs together, bend our legs at the knees, put one leg with the heel on the knee of the other and bend towards it, try to reach the knee with the elbow.For women, this is a useful exercise to build a waist.Pump 2 sets of 15 times on each side.
Hand exercise
- Push-ups. Hands also need to be pumped.We do push-ups so that the fat does not hang.I do them "lady style" from my knees.Then maybe I'll switch to regular push-ups at some point.Start with 5-7 reps and do 2 sets.
- Plank. If you can't push up, the plank exercise is for you.It pumps up not only your arms, but your whole body as a whole.Plank rules: pull in your stomach and don't let it relax, your body should lie in one line, buttock and thigh muscles should be tight.So we stand and shake, do not forget to breathe.Start with 20 seconds, gradually increasing the time from class to class.The active plank is also useful when you change the position of your arms or legs, but that's for advanced people!
Step 3. Cool
Restoring breathing
This stage is necessary to bring the body to its original state, equalize the heartbeat and balance the breathing.At this stage, close your eyes, breathe in and out slowly, and thank yourself for taking the time for the health and beauty of your body.
Muscle stretching
You don't need to stretch your muscles professionally and try to do splits.Just stretch your arms up and down and slightly stretch the muscles in your legs.
Here it is!I prepared the photos specially for you.Yes, I'm not in perfect shape yet, but I'm working on it!You can exercise anywhere, anytime.I live in a private house, the weather was nice, I went outside and exercised, gloomy weather - I exercised at home.You don't need super cool trendy sportswear to show off, anything comfortable will do.
Basic principles of weight loss exercises and frequently asked questions.
How often should you exercise?
Exercise at least 3-4 times a week, every day.Muscles need a recovery period, so it is better to train every day, but if you have a strong desire, you can, just be careful not to "burn".
Should you exercise on a full stomach or an empty stomach?
It is better to exercise on an empty stomach, but not on an empty stomach.If you are really hungry or before your morning workout, you can eat a few dates or one medium banana.Exercise will be more successful and you will not suffer from hunger.
What time of day is best to exercise?
It is recommended to do the exercises in the morning, but it is not required.The main thing is to do it 2-3 hours before going to bed so that the increase in vitality does not interfere with sleep.
Is it possible to exercise if you are sick?
If you feel physically unwell, it is better to reschedule the training.It's simply a matter of distinguishing a general malaise from a possible cold or a malaise from previous exercise.If your muscles just ache, be sure to exercise.
At what intensity is it better to start training?
The body has to get used to it, so don't load it to failure right away, otherwise the next exercise should be done with muscle pain.Do all the exercises diligently and with a smile on your face, because you are not working for Aunt Glasha, but for yourself!
Do you need to pull your stomach while working out?
During any exercise, tighten your stomach so that it is always tight.To do this, you need to forcefully expel air from the stomach, straighten it and begin to breathe calmly from the chest.Control your breath, don't hold it.
Do you need breaks between sets?
Be sure to take breaks between approaches, but small ones, a maximum of 20-30 seconds.Do not rush to do everything quickly, it is better to do it slowly and deliberately with maximum tension in the muscles.Just remember to relax your face and neck.
Do you need special clothing for fitness?
Clothing should be comfortable - shirt, shorts or pants, socks, sports shoes.You don't have to show off in expensive clothes because you're working out at home.Although fitness specific clothing makes you a little more motivated to exercise because you paid N for it.
How not to give up sports?
Learn to enjoy sports, you can fake it first.And then you'll be busy and you won't be able to imagine your life without exercise!And then you'll want to go to the gym or group exercise.The main thing is to start!
And finally, remember that no amount of physical exercise will help you lose weight if you don't normalize your diet.The principle to follow is to eat fewer calories than you expend.Only a calorie deficit will help you lose weight properly and effectively.Investigate six principles for losing weight at home, here I describe in detail what you need and how to be a slim person and not harm your health.Physical activity will help you get in shape faster and tighten and tone your muscles.
I also suggest you follow pp-nutrition, whose recipes are made from simple products and are very easy to prepare for the whole family.Follow the links, cook, eat and be slim and healthy!