Excess weight is a common and painful problem. Diets alone are not enough here - you must do certain exercises to lose weight. Any organism is an individual. To correct your figure, you need to create a special program to focus on the most problematic areas for yourself, carefully study a few rules and if you are ready to follow them, you can safely plan your workouts.
- Pay attention to your daily menu. If you approach the problem comprehensively, the effectiveness of the training will be higher. We burn calories and break down fats through exercise, but if more calories are added, losing weight will remain a dream. The meal should be well balanced, but there are no frills.
- The number of exercises per week is 2-4 times in 30 minutes.
- See how you breathe. Exercise should be so stressful that your breathing speeds up and your heart rate increases - this is a condition for burning fat.
- Weigh yourself before training and measure your weight 2-3 times a week.
- It will reduce the weight evenly and do not force the events to stop the result obtained. Remember - not fanaticism, order!
- Abdomen, arms, legs, sides, etc. to avoid disturbing your posture. Do alternative exercises for.
It is recommended not to eat 1-2 hours before training. It is not worth exercising before going to bed, it is better to choose a time in the morning or in the middle of the day.
Abdominal Weight Loss Exercises
Start by lying on the ground on the support. Focused? Get!
- Bend your knees and bury your feet on the ground. Raise your hands behind your head and slowly lift your body up. Look at your elbows - should be directed to the side, the back is pressed down. Take 20-40 lifts, starting small. Try to increase the number of exercises each time.
- We return to the starting position. Pull the bent knees to the shoulders, the waist pressed down. We pull up at least 20 times.
- Bending. The starting position is the same, but the left foot rests on the bent right knee. We reach the left knee with the body, the hips remain in place. Exercise 20 times.
- We return to the previous starting position and "bend" the bent legs to the shoulders - 20 times.
- We change legs - now the right side goes to the left, the left elbow goes to the right knee (20 times at the same time).
- Starting position from the last training. We try to close our shoulders and bent legs as close as possible (20 times).
- Hands behind your head, lift your legs. We lower and raise our feet until our toes touch the ground.
- In this position, we raise our shoulders - 20 times at a time.
- We hold our feet at a 45-degree angle and lift our shoulders. After a few seconds, we lower our shoulders as we bend our legs. (6-7 times).
- Bend your knees and put your hands behind your head. Circular body movements are performed by lifting the shoulders off the ground. Sweat three sets three times in each direction.
- Straighten your legs while lying on the floor. Extend your arms over your head. Raise your body to a sitting position. Reach for your socks. Return to starting position. 10 elevators.
- Straighten your legs and extend your arms behind your head. Raise the body to a "sitting" position, reach the toes, return to the original position. 10 times.
- Hold your hands behind your head and lift your straightened legs up. "Touch the floor 0 times with your heels and lift. Lie on the floor for a few minutes, relax, do not get up suddenly. It is recommended to drink water after 10-15 minutes, at first you can just rinse your mouth.
Weight Loss Exercises
Any woman can make her legs attractive, but for this you need to open the willpower and make a little effort. The best exercise for all muscle groups in the legs is jumping. To do this, buy a rope and adjust the length according to your length. This simple exercise machine is perfect for housewives, young mothers and even retirees. Just a few minutes and your feet will always be in good condition.
Jump:
- on the spot;
- on one foot, every 10 jumps, in turns, and so on.
- in two transitions and in a leap.
For starters, 1-2 minutes is enough to jump. If the weight is too heavy, do not work hard - take other complexes. Return to rope jumping after normal weight. Running helps to strengthen muscles, gives the legs a sporty, harmonious look. Daily jogging teaches endurance and helps burn fat in other areas. Training in the simulators is almost the same as running on the sports field, but at the same time it is healthier to breathe fresh air. Feel free to go to the park or stadium.
Stepper
It's a great way to imitate climbing stairs. The stepper puts the same load on your feet when climbing high floors without an elevator (by the way, this can also be used). At the same time, too many calories are consumed, the stepper is designed for this.
Swimming
The pool will not only help you lose weight, but also have a beneficial effect on all muscle groups and without much stress. Aqua aerobic classes require more impact, but simple swimming will bring many benefits. Just swim to have fun! Water consumes a lot of calories, and it is no secret that after the bath the appetite is aroused. Don't hit foods in the form of bread and meat - replace them with herbal or green tea.
Weight loss exercises for the legs
Almost every woman has problem areas. We constantly suffer from cellulite or sagging skin. You only need to gain a little, and a treacherous fat accumulation appears on the inside of the thigh. This is quite understandable from a physiological point of view - in the end, it is practically not used when walking on the inside of the thigh. Exercises to lose weight on the legs are often called exercises on the inside of the thighs. Before you start a class, you need to warm up to train your underdeveloped muscles. You can do a few turns on the torso and head, bends, each leg. Stretch the ribs of your foot for about 3 minutes.
Exercises for the inner side of the thigh
- Exercises to lose weight in the legs will make the inner thighs thinner in a short time. Stand up straight, straighten your shoulders, put your hands on your hips. The legs should be shoulder-width apart. The weight is transferred to the left leg. Turn your right foot towards you and move 15-20 times towards your left foot. Repeat the exercise after changing legs.
- Stand up straight, lock your arms around your waist, spread your legs wider, and squat as slowly as you can. Make sure it does not hurt. 10-15 times.
- In the same position, place your feet parallel, squat deeply, roll to your right foot, and straighten your left foot from the knee. 15 times with both feet.
- Sit on the floor, put your hands behind your back and stretch your legs forward. We immediately raise both legs to a height of 10 cm. The exercise is to spread and bring your legs as far as you can.
- Lie on your left side, leaning on your right hand. Remains on the right side. Place the right foot on the floor in front of the left knee and raise and lower the left foot (do not touch the ground).
- Cross-shaped x-shaped movements of the legs extended to the ground with the support of the elbows raised (90 degrees).
- Exercises while sitting on the edge of a chair. Squeeze a thin book between your knees and squeeze your thigh muscles, relax your hips by squeezing for 30 seconds. Perform 15 times.
Weight loss exercises for thighs
Excessive thighs are a major concern for women. Because the hips occupy the visible part of the body, an disproportionate appearance can spoil the overall experience and cause many difficulties. You do not need to do simple exercises in the gym, you can easily do it at home.
Sit near the wall
Stand against the wall and press it against the entire surface of the wall. Look at your posture. We spread our legs shoulder-width apart, breathe slowly, and slide along the wall until the knees are bent 90 degrees. Hold the position and slowly return to the starting position after a few seconds. 2 sets of 10 sets.
Multi-level squats
A perfect tonic workout. Place your foot on the step platform one step above the other. We turn our knees in different directions. Squat until your knees are parallel to the floor. Repeat 10-12 times, changing legs.
Lungs
This exercise loads the front of the thigh. You need to take a dumbbell in your hand to intensify the effect of weight loss. Step forward with your right foot and lower your body until your knee touches the ground. Change legs 10-12 times.
In addition, you can use an ordinary ladder for training. Take a step up to increase the effect and your hips will always be in good condition.
Side Weight Loss Exercises
Excess fat on the sides makes our waistline far from ideal.
- The best way to lose weight on the sides is to lift and lower your body while lying down. This is the most commonly used method, called the "press pump". If you breathe properly (lift your body, breathe, go back - breathe), then the effect will be even greater. You can lift both your shoulders and your whole body.
- Another way is to pump the abdominal muscles. To strengthen them, we sit on the floor, put our hands behind our backs and put our palms on the ground. Raise your legs at an angle of 45 degrees, slowly return to the original position.
- Heavy slopes. Legs shoulder-width apart, dumbbells in hand - slowly bend to the side. This stretches the side muscles.
- A popular tool is a massage ring. Hulahoop should be wrapped for 20 minutes a day. Draw with different fillers as you get used to it.
- A large elastic ball - fitball - can be very useful. Sit on the ball and roll your body left and right motionless. Lower your shoulders, after a while you will feel the tension of the oblique muscles. Lying on the ball, lift your right leg and lower it, do it 10 times. Then we change legs.
Weight Loss Exercises
If the muscles of the arms are tense and lack tone, it looks very ugly. Exercise should be done three times a week and care should be taken to ensure that excessive stress does not strain the spine. Squeeze your abs by bending your legs slightly so that the ligaments below the knees do not stretch. At the beginning of the training, the arms should be prepared with a small warm-up so that the muscles are more elastic to the load.
- Put your hands on the belt, spread in different directions. In addition, the previous position - and the same movement to the left, then to the right. Next to a sofa or chair, lie on the floor and lift your legs, place them on a raised platform. Perform push-ups stretching in the lowest position for a short time. (20-30 times).
- Legs shoulder-width apart or wider, arms to the side. Do 8 circular motions with your hands.
Dumbbell exercises
Dumbbells are one of the most effective arm slimming tools. The weight of dumbbells should be gradually increased, but the safe limit is not more than 4 kg.
- Stand up straight and lower your arms and dumbbells. Bend your elbows and bend the opposite sides, lower (10 times).
- Put your hands behind your head with dumbbells, lift up, lower (30 times).
- We buy dumbbells not exceeding 2 kg for false exercises. Lie down, spread your arms to the sides with dumbbells, close at chest level, return to the original position. 30 times. Now extend your arms to the sides and go back. (30 times). The next step is to move the hands forward, then to the starting position.
- Keep your feet shoulder-width apart. Pull your right hand up over the dumbbells, placing your elbow next to your ear. We move the brush away from us, the hand slowly starts at the back of the head and goes down. Dumbbell should be at left shoulder level. We support the elbow and gently straighten the arm. Do the exercise 20 times, then change hands.
- Squeeze your arms to your chest with dumbbells. At the same time, stretch your arms and legs forward, alternating between these lungs. Repeat 10 times for each hand.
Push -ups
The legs are resting on an obstacle, squeezing each other. The arms are pressed at the elbows, the hands are stressed. We squeeze and lower our hands to touch the ground lightly with the chest. Push 10 times. Also, push up against the wall, then squat and rest your palms on the chair. Do push-ups 10 times.
Exercises to lose weight on the hips
A woman's body and structure are very different from a man's body, so training should be planned in a certain way. In general, the formation of the female body type occurs under the influence of the female hormone estrogen. The shape of the pear implies the accumulation of fat in the thighs and hips, and the accumulation of fat is simply necessary to participate in the reproduction of the body. It is very difficult to correct their shape. If you train 3-4 hours 1 hour a week, the muscles will contract for a month.
- Sitting on the floor, we stretch our legs forward and keep our backs straight. Start moving forward and backward for 2-4 minutes with the help of your muscles.
- Bend your knees to the ground and spread your arms parallel to the ground. Lower your hips to the floor, right and left of your feet. 20 times to the left and the same amount to the right.
- While standing, we draw the figure eight with the hips for 3-4 minutes.
- We put our hands on the ground and stand up straight. Raise your knee, straighten for 5-7 seconds, return to the starting position. Both with the left foot (12-15 times).
- We squat in the same starting position, extending our arms forward (20 times).
- We train our knees more effectively by emphasizing our hands. The bent leg at the knee is pressed to the chest, then straightened back. At the same time, body weight is evenly distributed. Do this exercise 10-12 times rhythmically for each leg.
In addition to these exercises, aerobic exercise, running, walking, cycling have an excellent effect. If you do exercises that are slightly bent forward, the lower muscles work better. In a bent position, lower muscles work better and burn more calories at the same time. Remember that self-management is the key driver of training success. You have to control the body, not you. Spend 1 hour several times a week, your body will be obedient and beautiful.