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 trainer, I won't give advice left and right, I don't have the training for that.I will only talk about the exercises that I do myself and describe how they should be performed.I like them because they are simple and don't require a trip to the gym or extra sports equipment.
If you are overweight, over 15 kg, have chronic conditions or other concerns, be sure to consult your doctor!
Stages of exercise for weight loss
In order for the exercises to bring maximum benefit, 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.Well, let's go!
Stage 1. Warm-up
At this stage you must prepare your body slowly and carefully.It is better to start from the top.First we warm the neck, then the shoulders, elbows, hands, chest area, lumbar region, hip joints, knees and feet.We do everything slowly and carefully, control our breathing, do not hold it.This takes about 3-5 minutes.
Jump rope
After slow movements we proceed to vigorous ones.Jump rope is a universal object that is accessible to everyone.You can buy it in almost any store.You can jump as much as you want and at any speed you want.Start jumping for 20 seconds and then gradually increase the time.Add 5-7 seconds to each workout.It is imperative that you jump into sneakers to avoid ruining your joints.Women should wear a tight sports bra to protect their breasts.
Running in place
Of course, not everyone can jump.contraindicated if you are overweight and also contraindicated in people with painful joints.Therefore, if you have any doubts, it is better to consult your doctor.You can replace the jump rope by running lightly in place.
Stage 2. Basic exercises for weight loss
Exercises for buttocks and thighs
To make your butt and legs beautiful and toned, do high-quality exercises, that is, tightening the muscles and with effort.Then the result will not be long in coming!
- Plie squat. A very effective exercise that works a large number of muscles.When you do this, make sure your knees don't go past your toes and are facing directly in the direction of your toes and not falling inward.Also, when you do 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.
- Occupations. If it is difficult to do such an exercise, then do simple squats.Just make sure to watch your knees so they don't peek over your socks and look right in their direction.Also watch your back and breathing.
- He flies forward. A very good exercise for the muscles of the buttocks and thighs.When doing lunges, follow the 90 degree leg rule and the knee should not go over the toe.Start with 2 sets of 10 reps on each leg.
Abdominal exercises, creating abs
Our favorite abs!For me he is the first to suffer when he eats uncontrollably treats.So let's start getting the fat off of it.
- Exercise for upper abs. Lie on your back, bend your knees, put your hands behind your head and twist forward with your abdominal muscles.When performing, make sure your lower back is "stuck" to the floor.Suck in your stomach, don't hold your breath, breathe from your chest.Start with 2 sets of 10 reps
- Exercise for lower abs. We lie on our backs and raise our legs at an angle of 90 degrees to the body.There is also a "scissors" option, which is to raise your legs by crossing them together.Also pay attention to your lower back, stomach and breathing.To start, do 2 sets of 10 reps.
- Exercise for oblique abdominal muscles. We also lie on our backs with the lower back attached, legs bent at the knees, place one leg with the ankle on the other's knee and twist towards it, trying to reach the knee with our elbow.For women, this is a useful waist-building exercise.Pump 2 sets of 15 times on each side.
Hand exercise
- Push-ups. Hands also need pumping.To keep the fat from hanging, we do push-ups.I do them "lady style" from my knees.Then maybe someday I'll switch to regular push-ups.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 lifts not only your arms, but your entire body as a whole.Plank rules: pull in your stomach and do not let it relax, your body should be stretched in one line, the muscles of your buttocks and thighs should be tight.So we stand and shake, don't forget to breathe.Start with 20 seconds, gradually increasing the time from class to class.An active board is also useful when changing the position of your hands or feet, but that's for advanced people!
Step 3. Cool
Restoring breathing
This stage is necessary to bring the body to its original state, balance the heartbeat and balance the breathing.At that stage, close your eyes, inhale and exhale slowly, and thank yourself for taking the time for the health and beauty of your body.
Muscle strain
It is not necessary to professionally stretch your muscles and try to do the splits.Just stretch your arms up, down to the side and stretch the muscles in your legs a bit.
That's all!I specially prepared the photos for you.Yes, I'm not in perfect shape yet, but I'm trying!You can exercise anywhere, anytime.I live in a private house, the weather was beautiful, I went out into the yard and worked out, gloomy weather - I worked out at home.You don't need great trendy sportswear to show off, anything comfortable will do.
Exercise basics 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 best to exercise every other day, but if you have a strong desire, then you can, just be careful not to "sit".
Should you exercise on a full or empty stomach?
It is better to exercise on an empty stomach, but not on a hungry shake.If you are really hungry or before your morning workout, you can eat some dates or a medium banana.Training will be more successful and you won't feel sick from hunger.
What time of day is best to exercise?
It is recommended that you do the exercises in the morning, but it is not required.The main thing is to do it 2-3 hours before bedtime, so that the surge of vitality does not discourage sleep.
Is it possible to exercise if you are not well?
If you feel physically unwell, it is better to reschedule the workout.You just need to distinguish general malaise from a possible cold or malaise from a previous workout.If your muscles are just sore, then by all means exercise.
At what intensity is it best to start doing exercises?
The body needs to get used to it, so don't immediately load it to failure, otherwise the next workout will have to be through muscle soreness.Do all the exercises with effort and with a smile on your face, because you are trying for yourself, and not for Aunt Glassa!
Do you need to pull in your stomach when you do exercises?
During any exercise, tighten your stomach so that it is always stretched.To do this, you need to forcefully exhale the air from your stomach, fix it and start breathing calmly from your chest.Control your breathing, don't hold it.
Do you need breaks between sets?
Be sure to take breaks between approaches, but short ones, no more than 20-30 seconds.Do not rush to do everything quickly, it is better to do it slowly and carefully with maximum tension in the muscles.Just remember to relax your face and neck.
Do you need special gym clothes?
Clothing should mainly be comfortable - t-shirt, shorts or trousers, socks, sports shoes.Since you're working out at home, there's no need to flaunt expensive clothes.Although special gym clothes give you a little incentive to exercise because you paid N amount of money for it.
How not to stop exercising?
Learn to enjoy exercise, you can fake it at first.And then you will get involved and you will no longer be able to imagine your life without sports!And then you'll want to hit the gym or group workout.The main thing is to start!
And finally, remember that no physical exercise will help you lose weight if you do not normalize your diet.The principle to follow is to eat fewer calories than you expend.Only a calorie deficit will help you lose weight properly and effectively.Explore six principles for losing weight 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 tighten your muscles, restoring their tone.
I also suggest you follow pp-nutrition, whose recipes are very easy to prepare from simple products and for the whole family.Follow the links, cook, eat and be slim and healthy!