Slimming exercises

23 December 2020

If you want to build muscle fast, there are also specific types of exercises designed for this purpose. They also help burn fat and lose weight, but their main goal is to build more developed and more visible muscles. This will make you look more attractive and increase your remaining calories

# 1 Skater

During the run, your body moves back and forth and side by side. Skaters can strengthen your thigh muscles. Squat for 40 seconds and then enter the stage, "Skaters" for 40 seconds.

# 2 squats

This exercise is one of the best, as you can modify it to make it more difficult or simpler. Stand with your feet shoulder-width apart. Your hands should be straight above your body, in front of you or at the back of your head. Move back and forth with your buttocks and hips. The back should be straight with a lower arch.

# 3 Lunges

If you want nice hips, then you need to have lungs. Take a step in front of an upright position. Bend your knees at a 90 degree angle and keep your shoulders and ankles above your hips. Come down. Return to the starting position and repeat with the other leg. The number of approaches is from 3 to 10, depending on the level of education.

Lose weight at home

There is a good alternative in specialized gyms - weight loss exercises at home. Just the right choice of simple and effective weight loss exercises at home.

You need to start with a good attitude, a clear goal and a well-organized self-discipline.
For good and fast results, classes should be held at least 3-4 times a week.
There is a view that the best time for lessons is the period before lunch from 11 to 13 hours and in the afternoon from 5 to 7 p. m.
On a full stomach, exercise will be heavy and ineffective, so it is best to exercise 2 hours after eating.
The effectiveness of a set of exercises is greatly affected by regularity - the more frequent the exercises, the better and faster the result will look.
"Strength training" lessons will also not help you lose weight and get your body in shape, you just need a positive attitude.

Sports nutrition and nutritional supplements

It is a common misconception to believe that sports nutrition is only for bodybuilders and anyone who wants to achieve a muscle. In fact, some medications can provide invaluable support in the weight loss process, including at home. In addition, most of the dietary supplements intended for weight loss work exclusively in combination with physical exercises and significantly enhance and accelerate the results from them.

Most of the time, home exercises are started by those who do not have significant sports training and have not been involved in the gym regularly. Here, too, training complexes are irreplaceable - which, incidentally, in most cases also contain fat-burning ingredients. They convert fat into the energy you need to exercise effectively.

And another group of drugs that will be useful to all those who plan to lose weight at home is a product based on el-carnitine. Carnitine is an amino acid involved in energy metabolism and fat burning.

Effective weight loss exercises at home

The first stage of psychological preparation is complete, now you need to think about the sports equipment you need for exercise.

What you may need for training:

dumbbells from 1 to 16 kg (women 1-5 kg, men 3-16),
sports mat (available at any sporting goods store),
clothes for lessons, the main criterion of which is his comfort and naturalness,
gymnastic hoop (we must remember that the weight of the hoop should be from 1 to 2 kg, if it is lighter - you can not wait for the result and if it is heavier - bruises will remain on the sides).

Well, that's it, now you can start the main thing - the lessons themselves.

How to do morning exercises at home

The positive result is achieved only with regular exercise. The selected band is performed 4 to 7 times a week. With fewer repetitions, the result may not appear for a long time. Excessive enthusiasm for morning exercises can lead to rapid fatigue, fatigue. The load increases gradually.

Charging Tips:

Before you start your morning exercises, you need to create a positive attitude.
It is recommended to ventilate the room and wear light, comfortable clothes.
You can drink a glass of water, but a full breakfast is consumed only after exercise.
For weight loss, start with 10 minutes. charging, gradually increasing the time to 15 and 20 minutes.
Focus on all muscles, not just the abs or buttocks.
Exercises must be rotated. The same movement that is performed continuously, after a while, will cease to be beneficial.
To reduce the chance of injury, start the exercise with a warm-up.
For fat burning, the recommended charging time is 20-30 minutes.

Home fitness equipment can be used to improve exercise results:

rope;
hula hoop hoop;
fitball;
dumbbells.

Rope is an independent cardio exercise, suitable for burning fat, increasing body tone.

How to choose the right exercises

Let's say there are many such exercises. Almost everything is combined in bands. In one group, there are only a few easy exercises, others include exercises that are more difficult and in larger quantities.

So: before you start training to lose weight, you have to decide - which exercises are best for you? It is not necessary at all to perform all the exercises included in this or that set. In other words, weight loss training is a somewhat creative process, the main goal of which is a slim figure and health. By the way: you need to train 3-4 times a week. That will be enough.

Another important rule. Workouts are workouts, but they will not work if you do not eat well and eat a healthy lifestyle at the same time

Circular

You do not need fitness equipment for circuit training at home, you just need to select 3-4 suitable exercises and perform them at regular intervals and short rest:

Squats are a complicated choice, after the end of the movement you have to get up on your toes. The number of repetitions is 20.
Floor or wall discs. To pump triceps, you need to put your hands closer to each other, and to process the "wings", the arms are placed as wide as possible. Repetitions - 10 times.
Raise the legs to a supine position - 15 times.
Board. Emphasis is placed on the elbows and toes. Alternatively, you should lift both legs and stay for 30 seconds.
Press. Method of execution - lifting the body on the back. The legs must be secured so that they remain stationary. Repetitions - 20 times.
Climb a chair or stool with one foot - in turn. For each leg - 15 times. Make sure the furniture is stable before execution.
It hurts in each leg - 15 times. You should put your hands on your sides and place your right or left foot alternately forward, seat.
Jump rope - 3 minutes.

Any exercises can be added to this charge. The point is to do a certain number of repetitions - cycles. Three to four exercises are done in turn in 3-4 cycles.

Recommendations for improving education

Exercise alone is not enough for effective weight loss, proper nutrition is an important factor. If the amount of calories from food exceeds the amount of energy consumed, there will be no benefit from exercise.

For exercise to be beneficial, you need to start the complexion by warming up the muscles and ligaments and end by stretching. You should not immediately give yourself a big load, it should increase gradually, going from simple to complex.

You have to do it 3-4 times. Between workouts, you should take a day off for recovery and rest. The complex execution time can range from 30-45 minutes.

Diet

As we said before, you can not eat fast food and try to lose weight. Exercise must be accompanied by diet. However, this does not mean that it should be as strict as possible, with the exception of everything tasty and favorite from the diet. Diet here means proper nutrition. And it does not require many restrictions. His main positions are:

lack of bad habits. Alcohol is very high in calories and cigarettes carry a huge burden not only in the lungs.
Avoid foods high in carcinogens, dyes, food additives, salt and sugar. Fast foods and sweets from the plant should be eliminated from the diet.
consumption pattern. A person should consume at least 2 liters of clean water (juices, teas and other beverages do not count).
Include more protein and fiber in your diet. These are healthy foods that allow you to quickly saturate the body and at the same time not give it too many calories.
use special dietary supplements. For example, for those who are losing weight, there are entire Herbalife product lines that reduce the craving for sugar and help remove excess water from the body.

Weight loss exercise at home

There are simple but effective exercises that can be performed without attracting the attention of others, even when you work or on public transport. For example, pulling on the abdomen, pressing the buttocks and climbing stairs.

Now for some of the best exercises at home:

In the beginning, a warm-up is required, consisting of vigorous walking or running on the ground, bending sideways, forward and down, rotating the body, arms, pelvis, knees and feet. .
You can use the Depression Exercise to straighten your hips and buttocks. I. R. stand on the floor shoulder width apart, hands in front of the lock or belt. Make a deep stop at the hips with the floor and return to I. P. bringing the pelvis forward. Dosage 3 sets 20 times.
For the same areas of the body, there is a "lungs" exercise - from an upright position on the floor with your feet shoulder-width apart, take a deep step forward with one foot and return to the IP. same as the other leg - in each of the 3 approaches, perform 15 to 30 times.
There is an exercise for the lazy on the chest - standing or sitting, join the palms at chest level and press them up to 30 times - 3 sets
The pectoral muscles are still exercised while lying on the floor or on a bench with dumbbells in hand - stretch them and return to I. PS In each approach (3) we do 12 times.
The abdomen, the upper part, is trained as follows - lying on the floor, arms behind the head, legs firmly pressed to the surface. Lift the upper body by tearing the blades off the floor and return to I. P. You must do this while you have enough power for 3 approaches.
Exercise for the lower abdomen - "bike". Lie on the floor, arms free next to the body, lift your legs and use them to simulate the pedal in the air - 3 sets of 16-20 times.
The sides are removed this way - lie on the floor with your arms folded behind your head and your legs lying on your side. Raise and lower the upper body by lifting the shoulders off the floor. In this case, the elbows "look" to the side and the gaze is directed to the ceiling - 3 approaches on each side, 16-20 times.
With the help of the promotional exercise, the arms, back, abdomen and legs are perfectly processed. Proper execution is like this - hands on the floor, palms forward and above the shoulder, pelvis and legs according to the body, the press is tense. On inhalation, lower on your hands, on exhalation, increase I. P.

At the end of the whole set, do a refresher, stretching and relaxing the working muscles, which will relieve severe muscle pain and contribute to faster weight loss. This is evidenced by the many reviews of people who do not forget this part of the class.

You can also use the wreath, which perfectly burns the accumulation of fat in the waist, eliminating cellulite and speeding up metabolic processes in the body. But for this you need to rotate it for at least 20 minutes twice a day.

Charging in the workplace

You can even strengthen your muscles in the office.

A set of simple exercises has been selected for this:

Head tilts to the right and left - 10 times.
Circular rotation of the head - 10 times.
Back Locking Exercise - Lock your fingers behind your back - Hold for 15 seconds.
Triceps stretch. One arm is bent at the elbow and thrown behind the back and the other is held. Then there is a change of position. Repetitions - 3 times for 5 seconds in each position.
Back twist. You should sit on the edge of the chair, bend your back and press your neck. The hands are kept on the knees, the legs are firmly on the floor. You should stay in this position for 5-8 seconds.
Stretching. The hands, joined to the fingers, pull upwards and the back is straightened.
Bends with a lock behind the back. You should sit on the edge of the chair, resting your feet on the floor. In the hands, the arms should be joined and raised as high as possible. At the same time, the body of the body descends. In this position, you should endure up to 10 seconds.
Lateral turns - 10 times to the right and to the left. One hand is straight along the body, the other rises above the head.
Pressures from the table - 15 times.
Turns to the side. Sitting in a chair, you need to maximize the body, first to the right and then to the left. Hold the chair with one hand, straighten the other.
Occupations - 15 times.

Any set of exercises can be done in the morning after your arrival at the office or lunch to relieve the fatigue and stress caused by sedentary work.

Exercise daily will help you maintain your shape and strengthen some muscles. A well-chosen set of exercises can be used to lose weight in the abdomen, buttocks and waist. Almost all exercises are performed at home without equipment, but if you want, you can use dumbbells, rope, hoops and exercise belts.

What to choose: cardio or endurance training

Cardio is considered to be the most effective form of exercise when it comes to losing weight. In addition, cardio develops endurance, strengthens the heart and blood vessels and normalizes metabolism. The goal of strength training is to build muscle mass and create a beautiful muscle relief.

Strength training is based on alternative muscle relaxation and intensity. The muscle fibers break during exercise, so the resting phase is essential after strength training. Such workouts are best done every other day to allow the muscles to fully recover. In terms of training, strength and cardio can be alternated every other day, this will give the body a load to burn fat and at the same time exercise the muscles.

Cardio exercises include walking, running, cycling, swimming. To begin the fat burning process, you need at least 40 minutes of training. Exercising at an accelerated pace with short rest breaks is also a cardio workout.

Weight Loss Training Program

Not everyone is comfortable with measuring repetitions during training. Therefore, you can use ready-made timers for training, where active work and rest alternate. The most popular forms of circuit and space training are:

20 seconds work / 10 seconds rest (tabata)
30 seconds work / 30 seconds rest
30 seconds work / 15 seconds rest
40 seconds work / 20 seconds rest
45 seconds work / 15 seconds rest
50 seconds work / 10 seconds rest

Be sure to warm up before training and cool down after training:

Training warm-up training option
A selection of post-workout stretching exercises

For beginners:

For 20 minutes: 30 seconds work / 15 seconds rest, 2 rounds, 2 minutes rest between rounds
For 30 minutes: 30 seconds work / 15 seconds rest, 3 rounds, 2 minutes rest between rounds

Intermediate:

For 20 minutes: 45 second work / 15 second rest, 2 rounds, 1 minute break between rounds
For 30 minutes: 45 second work / 15 second rest, 3 laps, 1 minute rest between laps
For 40 minutes: 45 second work / 15 second rest, 4 laps, 1 minute rest between laps

For advanced:

For 20 minutes: 50 seconds work / 10 seconds rest, 2 rounds, 1 minute rest between rounds
For 30 minutes: 50 seconds work / 10 seconds rest, 3 rounds, 1 minute rest between rounds
For 40 minutes: 50 seconds work / 10 seconds rest, 4 laps, 1 minute rest between laps

Stopwatch for 30 seconds work / 15 seconds rest:

Timer for 40 seconds work / 20 second rest:

Timer 45 seconds work / 15 seconds rest:

Timer for 50 seconds work / 10 second rest:

Complete 10 minute static abdominal training for beginners and advanced
Complete 10 minute posture workout: 10 back exercises
Rowing machine: what it is used for, pros and cons, efficiency

Other types of exercise and training at home

In addition to the aforementioned workouts, there are millions of exercise options you can use to burn fat. Here are some things you can do at home to add variety to your workout routine:

Yoga

When you see people doing yoga, you may think it is quite easy, especially because they move a little, unlike other activities. But yoga is also considered one of the most effective methods of weight loss. You can even do yoga at home. Exercise includes meditation, breathing control and the use of specific postures that can help you get rid of body fat.

Pilates

And who told you that you can only do Pilates in the gym?

If you have a rug, you can even make it at home. There are exercises in Pilates that can strengthen your core muscles. If you are new to this business, you can always include a DVD with instructions on the technique. You will easily notice that after a few workouts, your body will become much stronger. It is also possible that you will have visible muscles and you will become much more flexible yourself.

In addition, you can also improve your posture.

List of useful products for fast weight loss at home

Nature has taken great care of us, thanks to which there are many products that not only will not help you improve, but will also help burn fat. Their presence is mandatory in the diet and this is an incomparably more logical solution than fasting:

fruits (pineapple, grapefruit, apples, figs, kiwi, avocado);
vegetables (cabbage, seaweed, carrots, ginger, celery, herbs), as well as soups and salads of vegetable puree.
berries (strawberries, raspberries, raisins, blueberries, currants);
nuts (walnuts, pine nuts, almonds, peanuts);
dried fruits (plums, dried apricots, raisins, dates);
mushrooms (they can replace meat, but remember that this is a difficult product to digest).
low in fat kefir and cottage cheese?
lean chicken, turkey and fish (especially seafood)
cereals (buckwheat, oats, etc. ).
drinks (tea: green, with ginger, water).

Easy exercises for fast weight loss

To lose weight at home, you need a program that includes stress on all parts of the body.

Hands

Bending the arms will help tighten the forearm muscles. This exercise involves the biceps and triceps and requires dumbbells to do so.

You need to stand up straight, bend your knees a little, tighten your stomach. Then start slowly bending your elbows and pulling them to your chest. You need to do 2-3 sets of 18-25 times.

Push-ups can also help you work your arms in a short amount of time. You need to get the support you are in, support your palms and toes. We bend and bend our arms at the elbow joints, the body falls to the floor surface. The recommended number of push-ups is 15-20 times.

Hips

An effective exercise for resolving the buttocks and hips is jumping. To do this, you need to stand straight with your feet at shoulder height. When squatting, the thighs should be parallel to the floor, then a small jump should be made and then we will return to the starting position

The lungs strengthen not only the inner thigh area, but also the calves. Technique: stand up straight, legs together, move as far forward as possible, bending the knee at a right angle. We remain in this position and then return to the starting position. Lungs can also be performed on the side. Take a step to the right, then to the left, while the knee should be at the toe line. The number of repetitions for each leg is 20-25, in 2-3 sets.

You can engage the inner thighs and buttocks by abducting the legs. To do this, you must take an upright position on all fours, tighten your abdominal muscles and then move your leg to the side. The foot must be parallel to the floor surface. It is necessary to perform 2 sets of 20-25 times on each leg.

Buttocks

Squats can help tighten your buttocks. They can be done with or without weights, the legs can be together or wide during the run. You can switch between different types of squats. This type of exercise does not require special warm-up, you can do them at any time. It is necessary to perform 2-3 approaches 15-20 times.

Glute Bridge - performed from a prone position with legs bent at the knees and palms close to the hips. Tear the buttocks off the floor, lift them as much as possible. To maintain this position, we go down. It is necessary to perform 2-3 approaches 15-20 times.

The chair is not a technically difficult exercise, but it requires a lot of endurance. From an upright position, we begin to sit, as if sitting in a chair. We keep our back straight, the palms can be joined at the back of the head. At the level of the imaginary chair, we determine the position. It is necessary to stay in this position for 20 seconds to 1 minute.

Press

"Plank" - strengthens the core muscles and lower back. Performed from a lying position on the floor, you should get up with outstretched arms, transferring the body weight to the palms and soles. The back and legs are in line. It takes 30-60 seconds to hold the line. Then rest for 30 seconds and perform the second route, standing in a position where the arms are bent at the elbows. You should also hold this position for 30-60 seconds. During the execution, we stretch the muscles of the buttocks, back, abdomen and legs as much as possible.

Lifting legs - performed while lying down. It is necessary to lie on the carpet, arms along the body, we begin to slowly raise the lower extremities until they reach an angle with the body of 90 °. After that, we slowly return to the starting position. This exercise allows you to exercise your abdominal muscles well.

"Vacuum" - also performed in a supine position, knees bent, hands close to the body. We take the deepest possible breath, the stomach must be pulled so as to form a vacuum. We hold our breath for 10-15 seconds and then relax the body.

Conclusion

Remember that weight loss = regular exercise + proper nutrition. Do not neglect one or the other. Of course, you can lose weight only through diet, but as a result, this will lead to a significant slowdown in metabolism.
Spend the time you spend each day exclusively on exercises at home. Do not postpone or transfer them under any circumstances - the result is impossible without regularity.
Set realistic goals and do not expect results from the range of 7 kg per week.
Remember your motivation and do not let others deceive you. Do not listen to the persuasion of friends who "take care" who assure you that nothing will come from chocolate or a cookie.
Take pictures more often and if you have worked honestly on yourself, after a while you will be happy to start noticing changes.