Today we will talk about physical activity, which not only helps burn subcutaneous fat, but also strengthens muscles and improves mood.I'm not a fitness trainer, I don't give advice left and right, I'm not qualified to do that.I will only talk about the exercises that I do myself and describe how to perform them.I love them because they're easy and don't require a trip to the gym or additional sports equipment.
If you are overweight, more than 15 kilograms, have chronic diseases, or have other concerns, be sure to consult a doctor!
Stages of exercises for weight loss
In order for the exercises to bring maximum benefit, it is better to do them in three stages.In this way, you prepare your body for the load and do not damage your muscles and ligaments.So, let's go!
Section 1.Warming up
At this stage, you need to prepare your body slowly and carefully.It's better to start from the top.First we warm up the neck, then the shoulders, elbows, hands, chest, waist, hip joints, knees and feet.We do everything slowly and carefully, control our breathing, don't hold it back.This will take about 3-5 minutes.
Skipping rope
After slow movements, we move on to intense movements.A skipping rope is a universal object that is accessible to everyone.You can buy it in almost any store.You can jump as much and as fast as you want.Start jumping for 20 seconds, then gradually increase the time.Add 5-7 seconds to each workout.Be sure to wear sneakers to avoid joint damage.Women should wear a tight sports bra to protect their breasts.
Running 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 running slightly in place.
Section 2.Basic exercises for weight loss
Exercises for buttocks and thighs
In order for your buttocks and legs to be beautiful and toned, do quality exercises, that is, squeeze the muscles and with effort.Then the effect won't take long!
- Plie squat. A very effective exercise that works a large number of muscles.While doing this, make sure that the knee does not go past the toes and that it faces exactly towards the toes and does not fall inwards.Also, tighten your abs and keep your back straight.Start with 2 sets of 15 reps.Gradually increase the number of approaches and executions in one approach.
- Squat. If it is difficult to perform such an exercise, then perform simple squats.Just make sure your knees aren't peeking through your socks and look right in his direction.Pay attention to your back and your breathing as well.
- He jumps forward. A very good exercise for the muscles of the buttocks and thighs.When lunging, follow the rule of a 90-degree angle of the leg, and the knee should not extend past the toe.Start with 2 sets of 10 reps on each leg.
Abdominal exercises, creating abdominal muscles
Our favorite abs!To me, he is the first person to suffer when he eats treats uncontrollably.So let's start getting rid of the fat on it.
- Exercise for the upper abdominal muscles. Lying on your back, bend your knees, place your hands on the back of your head and twist forward with your abs.When performing, make sure your lower back is "glued" to the floor.Inhale through your stomach, don't hold your breath, breathe through your chest.Start with 2 sets of 10 reps
- Exercise for the lower abdominal muscles. We lie on our backs, and raise our legs at a 90-degree angle to the body.There is also a "scissors" option, which is to raise the legs by crossing them.Also pay attention to your lower back, stomach and breathing.Start by doing 2 sets of 10 reps.
- Exercise for oblique abdominal muscles. We also lie on our backs by sticking the lower part of the back together, bending our legs at the knees, placing one leg with the ankle on the other knee and twisting it towards us, trying to reach the knee with our elbow.For women, this is a useful exercise to shape the waist.Pump 2 sets of 15 times on each side.
Hand exercise
- recliner. Hands also need pumping.To prevent the fat from hanging down, we perform push-ups.I do them "feminine style" from the knee.Then one day I might switch to the regular push-up.Start with 5-7 reps and do 2 sets.
- Plank. If you can't do push-ups at all, then the plank exercise is for you.It not only pumps up the arms, but also the whole body.Plank rules: tuck your stomach in and don't let it go, the body can be stretched in one line, buttock and thigh muscles must be tightened.So we stand and shake, don't forget to breathe.Start with 20 seconds, gradually increasing the time from lesson to lesson.The active board is also useful if you change the position of your arms or legs, but this is for advanced people!
Section 3.Let's cool it
Restoring breathing
This stage is necessary to bring the body back 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 to care for the health and beauty of your body.
Muscle tension
It is not necessary to professionally stretch the muscles and try the splits.Just stretch your arms up, down, and stretch your leg muscles a little.
That's it!I took the photos especially for you.Yes, I'm not in perfect shape yet, but I'm working on it!You can train anywhere, anytime.I live in a private house, the weather was nice, I went out into the yard and did gymnastics, gloomy weather - I did gymnastics at home.You don't need super fancy trendy sportswear to show off, anything comfortable will do.
Basic principles of weight loss exercises and frequently asked questions.
How often should you practice?
Exercise at least 3-4 times a week, every other day.Muscles need a recovery period, so it is better to train every two days, but if you have a strong desire, you can do it, just be careful not to "burn out".
Should you train on a full or empty stomach?
It is better to exercise on an empty stomach, but not with a hungry tremor.If you are very hungry before your morning workout, you can eat a few dates or a medium banana.Your workout will be more successful and you won't feel sick from hunger.
What time of day is best to do sports?
It is advisable to do the exercises in the morning, but it is not mandatory.The main thing is to do this 2-3 hours before going to bed, so that the revitalization does not take away the desire to sleep.
Can you exercise when you're sick?
If you feel physically unwell, it is better to reschedule your training.You just need to differentiate between general malaise from a possible cold and malaise from the previous workout.If your muscles just ache, then by all means exercise.
At what intensity should you start the exercises?
Your body needs to get used to it, so don't push it to failure right away, or the next workout will be done with sore muscles.Do each exercise with effort and a smile on your face, because you are trying for yourself and not for Aunt Glasha!
Do you need to pull in your stomach during exercises?
During any exercise, tighten your stomach so that it is always tight.To do this, you need to forcefully exhale from the stomach, fix it and breathe calmly through the chest.Control your breathing, don't hold it back.
Do you need breaks between sets?
Be sure to take breaks between approaches, but small ones, no more than 20-30 seconds.Do not rush everything quickly, it is better to do it slowly and deliberately, with maximum muscle tension.Don't forget to relax your face and neck.
Do you need special clothing for fitness?
Above all, clothing should be comfortable - T-shirt, shorts or pants, socks, sneakers.Since you work out at home, you don't have to show off in expensive clothes.Although special fitness clothing motivates you a little to exercise because you paid N for it.
How not to stop training?
Learn to enjoy your workout, you can fake it at first.And then you get involved and you can no longer imagine your life without sports!And then you want to go to the gym or group training.The point is to start!
And finally, remember that no physical exercise will help you lose weight if you do not normalize your diet.The rule of thumb is to eat fewer calories than you burn.Only a calorie deficit helps you lose weight correctly and effectively.Explore it six principles for losing weight at home, where I describe in detail what you need and how to do to become a slim person and not harm your health.And physical activity helps to get in shape faster and stretches the muscles, restoring their tone.
I also recommend you to follow the pp food, the recipes of which are very easy to prepare from simple products and for the whole family.Follow the links, cook, eat, be slim and healthy!