Being overweight is a common and painful problem. Dieting alone isn't enough here - you definitely have to do certain exercises to lose weight. Any organism is an individual. To correct your figure, you need to create a specific program for yourself, which focuses on the most problematic areas. Study a few rules carefully, and if you're willing to follow them, you can safely plan your workouts.
- Pay attention to your daily menu. The effectiveness of training will be higher if you approach the problem holistically. We burn calories through exercise and break down fat, but if we eat more and more calories, weight loss will be just a pipe dream. Meals should be well balanced, but no frills.
- The number of times per week is from 2-4 times, the duration is from 30 minutes.
- Monitor your breathing. It is recommended to exercise intensely so that the breathing rate becomes faster and the heart rate increases - this is a prerequisite for fat burning.
- Weigh yourself before starting your workout and measure your weight 2-3 times a week.
- Do not force events so that the weight falls evenly and the results have time to take their place. Remember - not fanaticism, but regularity!
- In order not to spoil your posture, alternate exercises for abs, arms, legs, sides, etc. v.
Do not eat food within 1-2 hours before and after exercise. Exercising before bed is not worth it, it's best to choose the time in the morning or in the middle of the day.
Exercises to lose belly fat
Begin the exercise by lying on the floor. Concentrate? To go!
- Bend your knees, pressing your feet into the floor. Bring your hands behind your head and slowly lift your body up. Watch your elbows - they should point to the side, lower back pressed to the floor. Do 20-40 lifts, starting small. Try to increase the amount of exercise each time.
- We return to the starting position. Pull knees bent at shoulder height, lower back still pressed to the floor. We pull up at least 20 times.
- Twisted. The starting position is the same, but the left foot rests on the bent right knee. With the body, we reach the left knee, while the hip remains in place. Do it 20 times.
- We return to the previous starting position and "twist" the bent legs to the shoulders - 20 times.
- We switch legs - now the right foot is on the left and the left elbow is on the right knee (also 20 times).
- Position starts from the last exercise. We try to connect the shoulders and bent legs as close as possible, pulling them up (20 times).
- Bring your hands behind your head and raise your legs. We lower and raise our legs until our fingers touch the floor.
- In this case, we raise our shoulders - 20 times.
- We keep our legs at a 45 degree angle, raising our shoulders. After a few seconds, we lower the shoulders, and at the same time bend the legs. (6 - 7 times).
- Bend your knees, place your hands behind your head. The circular motion of the body is accomplished by lifting the shoulders off the floor. Do three sweats three times in each direction.
- Straighten your legs while lying on the floor. Stretch your arms above your head. Raise your body to a sitting position. Stretch your hands into the socks. Return to starting position. 10 elevators.
- Straighten your legs and straighten your arms behind your head. Raise your body to a "sitting" position, reach your toes, and return to the starting position. 10 times.
- Just lift your straight legs up, bringing your hands behind your head. "Touch the floor 0 times with your heels and lift them up. Lie on the floor for a few minutes, relax, do not stand up suddenly. It is recommended to drink water no earlier than after 10-15 minutes, can only rinse at first. mouth.
Fat loss exercises
Any woman can make her legs sexy, but to do this, you need to have will and effort. The best exercise for all muscle groups in the legs is jumping. To do this, buy a rope and adjust its length to suit your height. This simple exercise machine is perfect for a housewife, a young mother and even a retiree. Just a few minutes to spare, and your feet will always be in good condition.
Dance:
- in place;
- on one leg, alternate every 10 jumps, alternate, and so on;
- in two go and return.
For beginners, just a 1-2 minute jump is enough. If the mass is very heavy, do not overwork it - take other complexes. And return to jumping rope after a relatively normal weight, jogging helps strengthen muscles, creating a sporty, harmonious shape for the legs. Daily jogging builds endurance and helps burn fat in other areas. Exercising on a simulator is almost like running on a sports field, but at the same time breathing in the fresh air is healthier. Feel free to go to the park or the stadium.
Stepper
A great way to get around that mimics walking up stairs. The step for the loaded foot is similar to when climbing to high floors without an elevator (which, by the way, is also usable). At the same time, a lot of calories are spent, steps are designed for this.
Swimming
Swimming pools not only help you lose weight, but also have a beneficial effect on all muscle groups, and do not cause much stress. Water aerobics classes require more impact, but a simple swim will provide a lot of benefits. Swimming just for fun! Water takes a lot of calories, and it's no secret that after a shower, cravings are gone. Don't buy food in the form of cakes and meats - replace them with herbs or green tea.
Exercises to lose weight for legs
Almost every woman has problem areas. We are often plagued by rough or sagging skin. People gain only a little, and a dangerous pile of fat appears on the inside of the thighs. This is quite understandable from a physiological point of view - after all, the inner part of the thigh is practically unused when walking. Leg exercises are often referred to as inner thighs. Before starting the lesson, you need to warm up well to prepare the undeveloped muscles. You can do a lot of body and head rotations, bends, and bends on each leg. Stretch your foot tendons for about 3 minutes.
Exercises for the inner thighs
- Weight loss exercises for the legs will soon make the inside of the thighs slimmer. Stand up straight, straighten your shoulders, place your hands on your waist. Both feet should be shoulder width apart. Weight is transferred to the left foot. Rotate the right foot with the toe toward you and perform the movement toward the left foot 15-20 times. After switching legs, repeat the exercise.
- Stand up straight, lock your arms across your waist, spread your legs wide, and squat slowly as many times as you can without making it difficult for you. Make sure it doesn't hurt. 10-15 times.
- In the same position, with feet parallel, squat deeply, roll onto right foot and straighten left leg at knee. Repeat 15 times with both legs.
- Sit on the floor, arms from behind, legs extended forward. We immediately raise both legs 10 cm high. Extend and bring the legs as many times as possible.
- Lie on your left side, lean on your right hand. The one on the right is still in front. Place the right foot on the floor in front of the left knee and raise and lower the left leg (do not touch the floor).
- X-shaped cross with raised legs (90 degrees) resting on the floor with elbows in support.
- Exercise in a sitting position on the arm of a chair. Clip a brochure between your knees and squeeze your thigh muscles, squeeze for 30 seconds and relax your hips. Do it 15 times.
Fat loss exercises for thighs
Extra thighs are mainly a concern for women. Since the hips take up the visible part of the body, an unbalanced look can ruin the overall experience and cause a lot of trouble. Simple exercises that don't have to be done in the gym, you can easily do them at home.
Squatting near the wall
Stand against the wall and use the entire surface of the wall against the wall. Observe your posture. We put our feet shoulder width apart, inhale and slowly slide along the wall, until the knees are bent 90 degrees. Hold the position and after a few seconds slowly return to the starting position. 2 sets of 10 reps.
Squats many levels
A great supplementary exercise. Place your foot on the pedestal one step higher than your other foot. We turn our knees in different directions. Squat down until your knees are parallel to the floor. Repeat 10-12 times, switching legs.
Lunges
With this exercise, the front part of the thigh is loaded. To make the weight loss effect more intense, you should hold weights in your hand. Step forward with your right foot and lower your body until your knee touches the floor. 10-12 reps and switch legs.
In addition, you can use a regular ladder to exercise. Climb up, step over a ladder to improve efficiency and your hips will always be in balance.
Fat loss exercises
Excess fat on the sides of the hips makes our waistline far from ideal.
- The best way to reduce weight lying on your side is to raise and lower your torso when lying down. This is the most common way, known as the "press pump". If you add the right breathing to this (lift the body, inhale, return - exhale), the effect will be even greater. You can lift both your shoulders and your entire torso.
- Another involves pumping your abs. To build strength, we sit on the floor, bring our hands behind our back and place our palms on the floor. Raise your legs to a 45-degree angle, and slowly return to the starting position.
- Slope has weight. With feet shoulder-width apart, holding dumbbells - slowly bend to the side. This stretches the lateral muscles.
- A popular remedy is a massage ring. Hulahoop needs 20 minutes of twisting every day. Once you get used to it, lose weight with different fillers.
- A giant elastic ball - a fit ball - can provide a lot of benefits. Sit on the ball and roll it left and right, keeping the body motionless. Lower your shoulders, and after a while you will feel the tension in the oblique muscles. Lie on the ball, raise and lower the right leg, do 10 times. Then we change the legs.
Fat loss exercises
If the hand muscles are flabby and lack of firmness, it will look very ugly. Exercises should be performed three times a week, and care should be taken to ensure that excessive stress does not strain the spine. Tighten your abs by bending your legs slightly to avoid stretching the ligaments below the knee. At the beginning of the workout, the arms should be prepared for a small warm-up so that the muscles become more supple under load.
- Place your hands on your waist, spread them out in different directions. Moreover, the previous position - and the same movement left, then right. Near a sofa or chair, lie on the floor and raise your legs, placing them on a raised platform. Do push-ups, lingering for a while in the lowest position. (20 - 30 times).
- Place your feet shoulder-width apart or wider, arms to your sides. Perform a circular motion with your hands back and forth, 8 times.
Weight training
Dumbbells are one of the effective arm fat loss tools. It is necessary to gradually increase the weight but the safe limit is not more than 4 kg.
- Stand up straight and lower your arms with the dumbbells down. Bend elbows and spread to different sides, lowering down (10 reps).
- Bring both hands holding dumbbells behind your head, up and down (30 times).
- For the lying exercise, we take dumbbells weighing no more than 2 kg. Lie down, spread your arms with dumbbells to your sides, connect them across your chest, and return to the starting position. 30 times. Now you just need to spread your arms to the sides and come back. (30 times). The next stage is to bring the hands forward, then to the starting position.
- Place your feet shoulder width apart. Pull your right hand up from the dumbbell, positioning it so that your elbow is still close to your ear. I twisted the brush away from myself, my hand slowly going down from behind my head. Dumbbell should be level with left shoulder. We support the elbow and gently straighten the arm. Do the exercise 20 times, then switch hands.
- Press your arms with dumbbells to your chest. Simultaneously, straighten your arms and legs forward, alternating between these movements. For each hand, repeat 10 times.
Promote
Two legs leaning against the obstacle, pressed together. Arms clenched at elbows, center of gravity on hands. We clasp our hands together and lower ourselves to lightly touch the floor with our chest. Push up 10 times. Simultaneously push yourself up off the wall, then squat down and place your palms on the chair. Do 10 push-ups.
Exercises to lose fat butt
Women's bodies and structures are very different from men's, so training has to be planned in a certain way. In general, the formation of a female body type occurs under the influence of the female hormone estrogen. The shape of the pear implies the deposition of fat in the thighs and buttocks, while the fat accumulation is simply necessary to participate in the reproduction of the body. It is quite difficult to correct their shape. If you regularly do 1 hour 3-4 training sessions per week, the muscles will be toned in a month.
- Sitting on the floor, we straighten our legs forward, keeping our back straight. With the help of muscles, start moving back and forth for 2-4 minutes.
- Rest your knees on the floor, spread your arms parallel to the floor. Lower your butt to the floor, alternating right and left feet. 20 times for the left and the same for the right.
- We draw the figure eight with the hips for 3-4 minutes, while standing.
- We put our hands down, standing up straight. Raise your knees, hold for 5-7 seconds, and return to the main position. Also with the left foot (12-15 reps).
- In the same starting position, we squat, straightening our arms forward (20 times).
- Kneel and put the weight on the hands, we perform another effective exercise. The leg is bent at the knee against the chest, then straightened again. At the same time, the body weight is evenly distributed. Do this exercise rhythmically 10-12 times for each leg.
In addition to these exercises, aerobic exercises, running, walking, cycling all bring great results. The lower muscles work best if you do a slight forward leaning exercise. Leaning up, the lower muscles work better, and at the same time burn more calories. Remember that self-control is the main driver of success in training. It is you who must control your body, not you. Do it for 1 hour several times per week, your body will become docile and beautiful.