Today, the problem of excess weight is more important than ever. Men and women of all ages may face it. Causes of obesity are usually sedentary lifestyle, malnutrition and chronic diseases.
Different methods can be used to combat excess weight, but none of them will have the right effect of regular weight loss exercises. Consider the features of physical activity to reduce weight, training scheme and possible restrictions on their implementation.
Rules of exercise
For women's weight loss to be really useful, it is worth remembering the following recommendations for their implementation:
- Any training should always start with warm. Initially, do complex exercise, at least unreasonable, as they will cause rapid exhaustion.
- You can drink water between weight loss exercises, but in very small quantities. This will speed up the metabolism process.
- The first training should be held with a minimal load, especially if the person is exercising at all. It is also important not to overdo it. 3-4 training will be enough per week. Thus, the fat mass can break down enough, but at the same time the body will be able to recover.
- It is better not to overeat before the upcoming training. It will be optimal to take a vitamin cocktail, but nothing more. Otherwise, a person will feel the severity that will not produce his teaching.
- Minimum breaks between weight loss exercises (30 seconds will be enough).
- Supplementing training with dancing, running or swimming. This will speed up the weight loss results.
- It is advisable to have the first training session under the supervision of the coach. This will help prevent injury and show you how to do the exercises properly. Also, some people cannot be forced to exercise, so the coach will be a great motivator for them.
- Do not throw away home weight loss exercises when pain occurs. It is better to make a short break and then continue the training.
- Replace exercise sets each month. This will avoid accustomed to the body to the same loads, which will speed up the weight loss process.
- Alternative exercises to teach different body muscles. For example, on Monday, train your abdominal muscles, pump your hips on Wednesday and focus on your back on Saturday.
- It is best to finish your workouts with cardio exercises.
- Workout with full strength. At first glance, it may seem strange, but as practice shows, more than 50 % of people stop trying to try out in the third workout without seeing a quick result. In this case, it is worth setting the right purpose and following it, despite laziness, pain and fatigue. Only regular training will certainly be effective.
- If possible, it is better to train in the open air.
- Choose sets of exercises based on the specific goals a person set. This can be a desire to strengthen the press, get rid of the sides on the stomach, remove cellulite, etc. Each exercise is designed to burn fat in the individual area.
It is worth knowing! Even before you start your workout, you need to record the starting parameters - weight, belly volume, chest, hips. The changes can be recorded with each subsequent training week. This will help you understand whether a person is moving in the right direction and whether he needs to review the physical activity program.
Best weight loss exercises
The best results show the following exercises:
- Small lifts. The starting position is evenly, the shoulder area of the leg. Raise your leg on the knee and nurture the attacks by moving the load from one leg to another. At the same time, it is advisable to keep yourself a dumbbell weighing 4-5 kg. This will improve the result.
- Push -ups. It is necessary to focus on straight hands and feet. Do not bend the lower back, lay your stomach. Slowly make push -ups, leaning to the floor as low as possible. Repeat 10 times. It can be difficult for a person to make even two full impetus during the first training, so you should be prepared for difficulties.
- Turning the body. Lie on your back, bend your feet. Drive your hands sideways. Slowly stretching the knees to the right and left corks, stretching the sides of the muscles. Repeat 25 times.
- Horizontal band. One approach is missing at least 5 times on the crossbar. People with advanced forms of obesity will be difficult due to the high load of the joints of the hands.
- Planck by lifting his feet. Turn your stomach over. Focus on your hands and feet. Slowly lift your feet up. Repeat after 15 times.
- Jumps in place. Do closed legs. Exercise can be supplemented with squats.
- Smooth traffic. Ideal for a quick weight loss as it allows you to burn up to 140 calories within 10 minutes of intense workout.
- Jumping on the rope. Exercise not only strengthens your leg muscles, but is also a great cardio.
- Step aerobics. Such workouts strengthen the back, leg muscles and press. You need to prepare a small platform for their implementation. You should become one foot on it and lift the other as much as possible, bending to the road. For such training, dance music is great.
- Rowing simulator. It includes the work of the hands, back, chest and press muscle.
- Raise your leg up while lying on your side. After ten reps, repeat the same thing while lying on the other side.
- Become exactly, fold your hands on your chest. Make deep squats.
- Standing, tilting back and back. It is important to follow your breath when performing this and other exercises.
Facts! It is best to perform weight loss exercises for women in the gym. There is always live competition, so the spirit of competitors will motivate that it will improve the productivity of teaching.
Auxiliary measures
It is recommended to supplement your diabetic diet to achieve the fastest and most effective result at home weight loss. In this state, it is important to follow the following advice of nutritionists:
- Completely refuses to consume alcohol and smoke. Getting rid of bad habits is the key to success efficiently losing weight.
- Change harmful fat. So it is better to give up the use of sausages, smoked meat, fatty meat and fried food. Instead, the diet should be enriched with beneficial fat containing vegetable oil, avocados, nuts.
- Consume low -powerful acids -Milk products. It can be cottage cheese, sour cream, white cheese.
- Refuse to use fresh cakes, sweets, cakes. Instead of bread, it is better to use dietary crackers.
- Fill the diet so that it consists of 70 % vegetables and fruits, 20 % protein and 10 % healthy fat.
- View your food habits. Instead of regular fast food, snacks are best replaced by useful nuts or house yogurt.
- Give priority to cereal cultures (buckwheat, oatmeal, rice). It is better to cook the porridge on the water without adding oil. When it comes to pasta and potatoes, they can be consumed, but with limited collisions.
- The menu is dominated by useful food. These can be a variety of vegetable soups, cottage cheese tiles, salads with greens and more.
- Give priority to cooked or fried food. The food thus prepared is considered to be diet and less high calories than fried dishes.
- Avoid nightlife. The last meal per day should be no later than seven in the evening.
- Eat often but in small portions. It will remain full and at the same time saturate your body with useful trace elements.
How to remove fat from the abdomen
One of the best ways to lose weight is the use of a bow. It helps to use back muscles, hips, buttocks, belly. In addition, training with a bow not only reduces calories, but also improves pelvic circulation.
If you have never been trained with a bow, you should not long open this business. It is best to use a weighted bow with an uneven surface for maximum result. Without additional load, it will massage the sides.
It is advisable to twist the bow for five minutes without interruption. You can gradually increase the duration of such training by up to twenty minutes.
It is important to monitor your breath during classes. It should be fast and smooth. Otherwise, the intermittent breathing will cause rapid fatigue and dizziness.
Attention! Exercise for women to lose weight can be supplemented with almost any sport. It can be driven by cycling any aerobics. Yoga is also very effective. Not only does it improve flexibility, it also normalizes the psycho -emotional state of the person.
Also, these weight loss exercises are no less effective:
- Become exactly, put your legs on the shoulder -the service and slightly bend on the knees. The hands are also bent. Make the body of the body as possible by tensioning the muscles as much as possible. Repeat 15 times.
- Become on the four, pass your palms on the floor. Drain the stomach by tensioning the press. Fold your back and stretch forward by stretching the abdominal muscles.
- Inhale as deep as possible and hold your breath for 10 seconds. Currently, the press muscles are as much as possible. Repeat 5 times.
- Fold your feet while lying on the floor. Take your hands behind your head. Raise your body by downloading the press. Follow your breath. Get up inspiration, drown in exhalation. Repeat ten times in three ways.
- Stand on the elbow strip and crush the abdominal muscles. Raise the pelvis until the stop, then slowly lower.
The best set of exercises
Home weight loss exercises work best with an integrated approach to their implementation. At the same time, it is best to do at least 6-8 different types of exercises in one workout.
The simplest, but at the same time effective exercises for rapid normalization of weight, are:
- Lie on your back, put your hands under your hips. Slowly emphasize your hands by lifting smooth legs. Fix yourself in this position for a few seconds.
- Walking instead of 2-3 minutes. At the same time, it is important to raise your knees as high as possible.
- Lie on the floor, bend your feet to your knees. Based on his hands, slowly lift the pelvis. 20 times
- Lying on your back, press the press. Raise your feet in a smooth position and make a swing according to the "scissor" principle. Repeat 25-30 times.
- In the same position, bend your feet on the knees and your hands are at the elbow. Do the knee pulling to the elbow.
I advise! It is best to do such exercises early in the morning. This is due to acceleration of metabolism in the first half of the day and due to the heavy energy load. That is why morning workouts are always more effective than evening.
Restrictions on active training
In most cases, home weight throws exercises help to improve the overall improvement of a person and strengthen his or her health. Nevertheless, it is worth knowing about the following conditions which are not advisable to provide additional body loads:
- Period after recently affected surgery. In this state, the body can be very weakened, so training will only deplete the person, so it is already exhausted. In addition, playing sports can be short -sighted due to the difference in seams, edema formation and severe pain.
- Menstrual period. At the same time, weight loss exercises for women due to bleeding and strengthening cramps are not recommended. It is worth noting that sometimes this process occurs so painfully that, with the exception of lies, the woman will not be able to do anything. There are no questions about teaching.
- Period of exacerbation of severe chronic diseases. It is particularly dangerous to perform exercises to lose sides or other parts of the body with hypertensive crisis, active diabetes, bronchial asthma.
- Damage to the musculoskeletal system. This can be a fracture, bruise or serious degenerative joint disease (arthrosis, arthritis, etc. ). You should not do weight loss exercises for acute inflammatory process and pain. It is necessary to wait for the state to normalize, and only after this return to previous physical activity and continue training.
- Pregnancy in the late stages or risk of miscarriage. At the same time, it can be extremely dangerous to perform women's weight loss exercises. Accurate information about such a restriction in each case can only be a doctor.
- To skin lesions (scratches, allergic manifestations like rash, etc. ).
- Severe emotional disorders, neurosis. It is better to give up active training, but yoga and other relaxing methods can become very useful.
- Period of acute viral, respiratory or infectious diseases. By the moment of complete recovery, physical activity is better replaced by light charging. Otherwise, weight loss exercises can only worsen a person's condition (cause nausea, fever, weakness, sweating and other unpleasant symptoms). In the event that a person is not sure if he has contraindications to perform weight throws exercises, he or she should certainly consult a therapist before starting training.
Home exercises for weight loss are reasonably considered one of the best ways to reduce weight at risk. Despite the fact that independent training actually produces positive results, they should be regularly conducted at least two months. This is the only way to notice significant improvements of the figure and the common well.
