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 coach, I'm not going to give advice left and right, I'm not trained to do that.I will just talk about the exercises that I do myself and describe how to do them.I like them because they're easy and don't require a trip to the gym or extra exercise equipment.
If you are overweight, more than 15 kilograms, have chronic diseases or other problems, be sure to consult a doctor!
Stages of performing exercises for weight loss
In order for the exercises to bring maximum benefits, it is best 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 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 area, waist area, hip joints, knees and feet.We do everything slowly and carefully, we control our breathing, we don't hold it.This takes about 3-5 minutes.
jump rope
After slow movements, we go to intensive ones.A jump rope is a universal item that is available to everyone.You can buy it in almost any store.You can jump as much as you want and at whatever speed you want.Start jumping for 20 seconds, then gradually increase the time.Add 5-7 seconds to each exercise.Jumping in sneakers is essential to avoid joint damage.Women should wear a tight sports bra to protect their breasts.
running on the ground
Of course, not everyone can jump;It is contraindicated in case of overweight and is also contraindicated for people with painful joints.Therefore, if in doubt, it is better to consult a doctor.You can replace the jump rope by running it lightly on the ground.
Stage 2. Basic exercises for weight loss
Exercises for buttocks and thighs
To make the butt and legs beautiful and toned, perform high-quality exercises, that is, muscle stretching and effort.Then the effect will not be delayed!
- Plie squat. A very effective exercise that works a large number of muscles.As you do this, make sure your knees don't go past your toes and point right in the direction of your toes and don't fall inward.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.
- squats. If it is difficult to do such an exercise, then do simple squats.Just be sure to watch your knees so they don't peek through your socks and look right in their direction.Also pay attention to your back and breathing.
- flies forward. A very good exercise for the buttocks and thigh muscles.When lunging, follow the 90 degree leg rule and the knee should not go past the toe.Start with 2 sets of 10 reps on each leg.
Abdominal exercises create abs
Our favorite abs!For me, he is the first person to suffer when he eats uncontrollably.So let's start skimming the fat on it.
- Exercise for the upper abdomen. Lie on your back, bend your knees, put your hands on the back of your head and lean forward with your abdominal muscles.When performing, make sure that your lower back is "glued" to the floor.Suck in your stomach, don't hold your breath, inhale through your chest.Start with 2 sets of 10 reps
- Exercise for the lower abdomen. We lie on our back and raise our legs at an angle of 90 degrees 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.To start, do 2 sets of 10 repetitions.
- Exercise for the oblique muscles of the abdomen. We also lie on the back with the lower part of the back, legs bent at the knees, we place one leg with the ankle on the knee of the other and bend towards it, trying to reach the knee with the elbow.For women, this is a useful exercise to build a waist.2 sets of pumps 15 times on each side.
hand exercise
- push-ups. Hands also need to be pumped.In order for the fat not to hang down, we do push-ups.I make them "feminine style" from the knees.Then maybe someday I'll switch to regular pushups.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 pumps not only the hands, but the whole body.Plank rules: pull into the stomach and do not let go, the body should be stretched in one line, the muscles of the buttocks and thighs should be stretched.So we stand and shake, don't forget to breathe.Start with 20 seconds, gradually increase the time from lesson to lesson.The active plank is also useful when you change the position of your hands or feet, but that's for advanced people!
Stage 3. Cooling
Restoring breathing
This stage is necessary to bring the body to its original state, to equalize the heartbeat and to balance the breathing.At this point, close your eyes, inhale and exhale slowly, and thank yourself for taking the time to care for the health and beauty of your body.
stretching muscles
It is not necessary to try to stretch and split the muscles professionally.Just stretch your arms up, down to the side and slightly stretch your leg muscles.
That's it!I prepared 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 beautiful, I went out into the yard and exercised, gloomy weather - I worked at home.You don't need super fancy trendy sportswear to show off, anything comfortable will do.
Basic principles of exercises for weight loss and frequently asked questions.
How often should you exercise?
Exercise at least 3-4 times a week, every other day.Muscles need a recovery period, so it is better to train every other day, but if you really want to, then you can, just be careful not to "burn out".
Should you exercise on a full or empty stomach?
It is better to exercise on an empty stomach, but not on a hungry swing.If you are really hungry or before your morning workout, you can eat a few dates or one medium banana.Training will be more successful and you will not suffer from hunger.
What time of day is best to exercise?
It is advisable to do exercises in the morning, but not necessary.The main thing is to do it 2-3 hours before going to sleep, so that the surge of vitality does not interfere with sleep.
Is it possible to exercise if you are sick?
If you feel physically unwell, it is better to postpone the exercise.You just have to distinguish general weakness from a possible cold or weakness from previous exercise.If your muscles just ache, then definitely exercise.
At what intensity is it better to do exercises?
The body needs to get used to it, so don't immediately overload it to failure, otherwise you will have to go through the next workout with sore muscles.Do all the exercises with effort and a smile, because you are trying for yourself, not for Aunt Glasha!
Do you need to lower your stomach during exercise?
During any exercise, keep your stomach in such a way that it is always tense.To do this, you need to exhale air from the stomach, fix it and start breathing calmly with the chest.Control your breath, don't hold it.
Are breaks needed between sets?
Be 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 muscle tension.Just remember to relax your face and neck.
Do you need special clothes for fitness?
Clothing, most importantly, should be comfortable - T-shirt, shorts or pants, socks, sports shoes.Since you're working out at home, you don't need to flaunt expensive clothes.Although special fitness clothes give you little motivation to exercise because you paid N amount for it.
How not to stop training?
Learn to enjoy exercise, you can fake it.And then you get involved and you can't imagine your life without sports!And then you'll want to hit the gym or join a group workout.The main thing is to start!
Finally, remember that no amount of physical exercise will help you lose weight if you don't adjust your diet.The principle to follow is to eat fewer calories than you expend.Only a calorie deficit can help you lose weight properly and effectively.investigate Six principles of weight loss at home, where I describe in detail what you need and how to do to become a thin person and not harm your health.And physical activity will help you get in shape faster and stretch your muscles, restore their tone.
I also recommend to follow pp-nutrition, the recipes of which are very easy to prepare from simple products and for the whole family.Follow the links, cook, eat and stay slim and healthy!