A diet with insufficient calories and avoiding simple carbohydrates can help reduce excess weight, but it is not responsible for the quality of the body. Effective exercise includes weight loss exercises, which help prevent skin tightness, accelerate weight loss, and make a beautiful figure and a slim waist. What should they be and can be done at home? How often should these meetings be held?
What exercise should you do to lose weight
Not all types of physical exercise can help you burn fat. Any activity consumes energy and calories, so people who participate in exercise may feel a slight weight loss, but you can lose weight severely only if the following conditions are met:
- Aerobic exercise should be your exerciseThe basis of the plan, so you will have to sign up for fitness or interval training and start running.
- For local weight loss in problem areas (abdomen, buttocks, etc. ), the category must be selected separately and the main fat burning program must be supplemented.
- You should not start strength training until you lose most of your body fat.
lose weight fast
Active body correction and weight loss are not promoted through intense exercise training, but through classic fitness exercises. Fitness should last about an hour. The exact duration of the exercise depends on your physique: the inner body can be practiced for up to 2 hours without long rest, and the middle body should be limited to 40 minutes.
It doesn't matter to choose fast weight loss activities based on the type of load: heart rate is much more important, and heart rate should always be 60-65% of the maximum. This is the only way to achieve the fat burning effect of exercise.
Home
If you plan to struggle with excess weight or problem areas without going to a sports club, you can find a family weight loss course introduced in a video tutorial-this is the most effective option. The text description will not give you a complete understanding of what should be done.
Inventory may require work:
- fitball;
- Dumbbells weighing 1. 5 to 5 kg;
- Leg weight;
- carpet;
- hoop.
Experts recommend that you develop a habit of exercising every morning at home. This habit is not just focusing on losing weight quickly, but focusing on accelerating metabolism and improving muscle condition. If your work schedule allows, you can take a short morning jog or do three exercises at home every week. The focus will be on aerobic exercise.
Effective family weight loss exercises
No matter what load you load, remember that you need to wait at least one month to get good results. This applies not only to general weight loss, but also to correct the volume of the specific area targeted by your chosen exercise. Remember, weight-bearing should be a system without rest: if your goal is to lose weight rather than strengthen muscles, then the integrated fitness system should be for 40 minutes without interruption.
Warm up
Jumping is the basic exercise used to warm up in all sports. In addition, it puts a burden on the leg muscles, so be careful here: no matter what type of jump you practice, you need to sag your entire foot. If you just put some weight on your toes, you will start to pump your calves, and your legs will not lose weight.
You can perform jumps and related exercises for only 15 minutes of warm-up. It is recommended that you walk in place or in circles for five minutes to complete the warm-up. If your goal is to lose weight actively, you can jump for half an hour.
Abdomen and legs
If you plan to remove belly fat and don't plan to use a decompression block, don't forget the classic abdominal liposuction. Women's comprehensive exercise for weight loss in this area is rhythmic (not exercise! ) elements of gymnastics, where the abdominal muscles are affected.
The following will be particularly effective:
- boat;
- angle;
- Lift the leg from the prone position;
- Scissors.
To reduce weight, you can use the exercises in classic choreography: squat in positions 1 and 2, swing forward and swing from position 3 to the side. The only thing is that ballet exercises involve slow execution of these exercises and movement-fast, because what is important to you is not the development of muscle strength, but the load.
The following weights can be used for the swing: ankle weight or elastic band:
- Standing on a chair or wall to support;
- Lying on the side (lift up);
- You can combine swing with bow and arrow.
Thighs and buttocks
Squats will also be effective when focusing on reducing the weight on the thighs and making the gluteal muscles muscular. However, it is not classical ballet that deserves a closer look here, but classical ballet: the feet are parallel, bend forward when squatting, and the pelvis is retracted. You can do this squat with dumbbells. A forward or to one side lunge can be used as a hip exercise, but it can be dangerous for knee problems. The number of repetitions for each set should make the thigh/buttock area feel burning.
Both hands
The most effective exercise method that helps to tighten the contour of the arm is the traditional push-up, which is familiar to school physical education. They help the muscles of the chest, so this is not only a masculine element-women can't live without push-ups.
Do 20-25 reps per set, alternating between grip width and speed. If it is difficult to push up from the floor due to weak arm muscles, you can start from the wall. For those who find it difficult to perform push-ups in the basic configuration, it can bear the weight of the back-which will increase the burden on the arms.
The whole body
Fitball exercises will help strengthen your core muscles: they will force you to maintain a center position, tighten your abdomen, and try to maintain balance.
There are some easy-to-use whole-body exercises, even suitable for beginners:
- Sit on the ball, lift your legs, and stretch out for a minute.
- Put your abdomen on the fitball, tear off your legs and arms from the floor, and try to keep your balance for a minute.
- Lie on your back on the floor, quickly move the fitball in your hand, tear your body from the floor, and raise your legs. Pass the ball in and maintain the original position again. Repeat 30-40 times.
Practice set
No matter what goal you are pursuing-slender legs, thin waist, flat abdomen or hip muscles-you must bear the burden of your entire body, but choose a series of exercises based on the expected end result. The ideal comprehensive body shape exercise method includes warm-up in the morning, stretching exercise in the evening and the main exercise of the day. The content of men and women are different.
Morning exercises
After waking up, even if you focus on active weight loss, you should not perform strenuous training: it is best to limit yourself to warm-up exercises that warm up your muscles and prepare for work. It is recommended that you do morning exercises at home before breakfast to lose weight to start burning calories, and then have time to "eat" new calories.
The basic complex might look like this:
- Bend to the side and bend back and forth.
- The rotation of the arm in the shoulder joint.
- Jump (several types, 10 minutes total).
- Squat down (3 minutes).
Work out at night
Before going to bed, you should reduce the amount of exercise, otherwise the strong adrenaline rush can cause you insomnia. However, if your goal is to lose weight, you can do some weight loss exercises. Try not to do it at night, but a few hours after dinner.
At this time, it is best to use static load: the stretching effect is very good and can be enhanced:
- plank (2 minutes for beginners, 5 minutes for full preparation).
- A corner of the wall (sitting like a chair, back against the wall, counting to 100).
Women
If you analyze the weight loss of physical exercise at home by gender, you need to focus on the problem areas inherent to a specific gender. In women, deposits are mainly observed on the abdomen and thighs: areas where hormone "pillows" are naturally predetermined. The load will definitely affect these areas, that is, it cannot be done without squatting and planking. At the same time, if women need to actively lose weight, it is recommended that they carry out weight training.
Men
The hormonal background represented by the strongest half of human beings is that if they want to lose weight, they need to exercise on the simulator, but don’t use weightlifting to avoid building up muscles. A series of weight loss exercises can be started from basic exercises. This is a simple and effective option, but at home, if there is no simulator, you will have to use dumbbells weighing up to 5 kg. The focus should be on the chest muscles.
Workout plan
According to experts, the effectiveness of exercise to burn fat will only appear when you exercise three or more times a week. As part of aerobic exercise, weight loss exercises should be performed for 40-60 minutes, and dynamic load should be considered separately.
The sample picture is shown below:
- Jump (10 minutes).
- Hand exercise (10 minutes).
- Jump (5 minutes).
- Leg and abdominal exercises (10 minutes).
- Jump (5 minutes).
- Regular load exercise (10 minutes).
- Stretching (10 minutes).