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'm not going to give advice left and right, I have no education on that.I will only talk about the exercises that I do myself and describe how to do them.I like them because they're simple and don't require going to a fitness center or using extra sports equipment.
If you are overweight, weigh more than 15 kg, have chronic diseases or other problems, be sure to consult your doctor!
Stages of performing weight loss exercises
In order for the exercises to bring maximum benefit, it is better to perform them in three stages.Thus, you will prepare the body to withstand the load and not harm the muscles and ligaments.So let's go!
Stage 1. Warm up
At this stage you need to prepare your body slowly and carefully.It's better to start from scratch.First we warm up the neck, then the shoulders, elbows, hands, chest area, lumbar area, hip joints, knees and feet.We do everything slowly and carefully, controlling our breathing, not holding our breath.This process takes about 3-5 minutes.
Rope skipping
After slow movements, we move on to strong movements.Jumping rope is a common item that everyone can use.You can buy it at most stores.You can jump as much as you want and at any speed you want.Start jumping for 20 seconds, then gradually increase the time.Add 5-7 seconds per workout.It is mandatory to wear sneakers to avoid joint damage.Women should wear tight-fitting sports bras to protect their breasts.
Run in place
Of course, not everyone can dance;Contraindicated if you are overweight and also contraindicated for people with joint pain.Therefore, if in doubt, it is better to consult a doctor.You can replace the jump rope by jogging lightly in place.
Phase 2. Basic exercises to lose weight
Exercises for buttocks and thighs
To make the buttocks and legs beautiful and firm, perform high-quality exercises, that is, tighten the muscles and make efforts.Then the effect will not be long in coming!
- Let's squat. A very effective exercise that helps move many muscles.When doing this, make sure that your knees do not go beyond your toes and look exactly in the direction of your toes and do not curl inward.Additionally, when doing this exercise, tighten your abdominal muscles and keep your back straight.Start with 2 sets of 15 reps each.Gradually increase the number of approaches and exercises in one approach.
- Squat. If this exercise is difficult to do, try simple squats.Just make sure to watch your knees so they don't peek through your socks and look exactly where they're going.Also pay attention to your back and breathing.
- Rush forward. A very good exercise for the buttocks and thighs.When lunging, follow the 90-degree leg rule and your knees should not exceed your toes.Start with 2 sets of 10 reps each.
Exercises for abdominal muscles, creating abdominal muscles
Our favorite abs!For me, he was the first person to suffer from uncontrolled snacking.So let's start getting rid of the fat on there.
- Exercises for the upper abdominal muscles. Lie on your back, bend your knees, place your hands behind your head and twist forward using your abs.When doing this, make sure your lower back is “glued” to the floor.Suck your stomach in, don't hold your breath, breathe through your chest.Start with 2 sets of 10 reps
- Exercises for lower abdominal muscles. We lie on our back and raise our legs at an angle of 90 degrees relative to the body.There is also the “pull” option, which is to raise your legs by crossing them together.Also pay attention to your lower back, stomach, and breathing.To start, do 2 sets of 10 reps each.
- Exercises for oblique abdominal muscles. We also lie on our back, lower back glued, legs bent at the knees, put one leg so that the ankle is on the knee of the other leg and twist towards it, trying to reach the knee with the elbow.For women, this is a useful exercise to shape the waist.Pump 2 sets, 15 times on each side.
Hand exercises
- Push-ups. Hands also need pumping.To keep the fat from hanging, we practice push-ups.I do them “girly style” from my knees.Then maybe one day I'll move on to regular push-ups.Start with 5-7 repetitions and do 2 sets.
- Board. If you can't do push-ups then plank exercises are for you.It pumps not only your arms but your entire body.Rules for practicing plank: pull your stomach in and don't relax, your body straightens into one line, your buttocks and thighs are tense.So we get up and sway, don't forget to breathe.Start with 20 seconds, gradually increasing the time from exercise to exercise.The active plank position is also useful when you change the position of your arms or legs, but this move is only for advanced people!
Stage 3. Cool down
Restore breathing
This stage is necessary to return the body to its original state, regulate heart rate and balance breathing.At that stage, close your eyes, slowly breathe in and out and thank yourself for taking the time for the health and beauty of your body.
Muscle tension
It is not necessary to professionally stretch your muscles and try to do crunches.Just stretch your arms up and down to the side and stretch your leg muscles a little.
That's it!I specially prepared the photos for you.Yes, I'm not in perfect shape yet but I'm working towards it!You can exercise anytime, anywhere.I'm at home, the weather is nice, I go to the yard to exercise, it's overcast - I exercise at home.You don't need to wear super cool fashionable sportswear to show off your figure, any comfortable outfit will do.
Fundamentals of weight loss exercises and frequently asked questions.
How often should you exercise?
Exercise at least 3-4 times a week, every other day.Muscles need some time to recover, so it is better to exercise every other day, but if you have a strong desire, it is possible, just be careful not to "burn out".
Should you exercise on an empty or full stomach?
It is better to exercise on an empty stomach, but do not shake on an empty stomach.If you are really hungry or before your morning workout, you can eat a few dates or a medium banana.Your workouts will be more successful and you won't feel tired or hungry.
What time of day is best to exercise?
Exercising in the morning is recommended but not required.The main thing is to do it 2-3 hours before bedtime, so that the surge of vivacity does not disrupt sleep.
Can you exercise if you are unwell?
If you feel physically unwell, it's better to reschedule your workout session.You just need to distinguish between general discomfort and a cold or discomfort caused by a previous workout.If your muscles are just sore then you definitely need to exercise.
At what intensity is it better to start exercising?
The body has to get used to it, so do not immediately load it to failure, otherwise the next training session will have to be done with muscle pain.Do all the exercises with effort and with a smile on your face, because you are trying for yourself, not for Aunt Glasha!
Do you need to tighten your stomach when exercising?
During any exercise, tighten your abdomen so that it remains tense.To do this, you need to sharply exhale the air from the stomach, fix it and begin to breathe calmly through the chest.Control your breathing, you should not hold your breath.
Is there a need to take breaks between rounds?
Make sure to take breaks between approaches, but small, maximum 20-30 seconds.Do not rush to do everything quickly, it is better to do it slowly and thoughtfully with maximum tension in the muscles.Just remember to relax your face and neck.
Do you need special clothes to exercise?
Most importantly, clothes should be comfortable - T-shirt, shorts or pants, socks, sneakers.Since you're exercising at home, you don't need to show off in expensive clothes.Although special clothes for exercise will motivate you to exercise a little because you have paid N amount for it.
How not to skip exercise?
Learn to enjoy exercise, you can pretend at first.And then you will be hooked and cannot imagine your life without sports!And then you'll want to go to the gym or work out in a group.The main thing is to get started!
And finally, remember that no physical exercise can help you lose weight if you do not normalize your diet.The rule to follow is to eat fewer calories than you expend.Only a calorie deficit will help you lose weight properly and effectively.Discover 6 principles to lose weight at home, where I describe in detail what you need and how to do it to become slim and not harm your health.And physical activity will help you get in shape faster and tone your muscles, restoring their firmness.
I also advise you to follow pp-nutrition, the recipes are very easy to prepare from simple products and for the whole family.Follow the links, cook, eat to be slim and healthy!