Today we will talk about physical activity, which not only helps burn subcutaneous fat, but also strengthens muscles and improves mood.I am not a fitness trainer, I will not give advice left and right, I have no education for this.I will only talk about the exercises I do myself and describe how they should be performed.I like them because they're simple and don't require a trip to the gym or extra sports equipment.
If you are overweight, more than 15 kilograms, have chronic diseases 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 better to perform them in three stages.Thus, you will prepare your body for the load and you will not damage your muscles and ligaments.So let's go!
Phase 1. Warming up
At this stage you have to slowly and carefully prepare your body.It is better to start from the top.First we warm up the neck, then the shoulders, elbows, hands, chest region, waist 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 move on to intense ones.A jump rope is a universal item that is accessible 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 each workout.It is imperative to jump into sneakers to avoid damaging your joints.Women should wear tight sports bras to protect their breasts.
Running in place
Of course, not everyone can dance;it is contraindicated if you are overweight, and it is also contraindicated for people with joint pain.Therefore, if you have doubts, it is better to consult your doctor.You can replace the jump rope by jogging in place.
Phase 2. Basic exercises for weight loss
Exercises for the buttocks and thighs
To make your back and legs beautiful and toned, perform high-quality exercises, that is, squeezing the muscles and with effort.Then the effect will not take long!
- 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 point exactly in the direction of your toes and don't fall 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.
- Squats. If it is difficult to do such an exercise, then do simple squats.Just be sure to look at the knees so that they do not look over the socks and look exactly in their direction.Also pay attention to your back and breathing.
- Crash forward. A very good exercise for the muscles of the buttocks and thighs.When squatting, 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, creating abs
Our favorite tummy!For me, he is the first to suffer when he eats uncontrollably.So let's start getting rid of the fat on it.
- Exercises for the upper abdomen. Lying on your back, bend your knees, put your hands on the back of your head and turn forward with your abdominal muscles.When performing, make sure that the lower back is "stuck" to the floor.Suck in your belly, don't hold your breath, breathe through your chest.Start with 2 sets of 10 reps
- Exercises for the lower abdomen. 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 the legs by crossing them together.Also pay attention to your lower back, stomach and breathing.To start, do 2 sets of 10 repetitions.
- Exercises for the oblique muscles of the abdomen. We also lie on our back with the lower back attached, legs bent at the knees, put one leg with the ankle on the knee of the other and turn towards it, trying to reach the knee with the elbow.For women, this is a useful exercise for creating a waistline.Pump 2 sets of 15 times on each side.
Hand exercise
- Push-ups. Hands also need pumping.So that the fat does not hang, we do push-ups.I make them "feminine style" from my knees.Then maybe one day I'll switch to regular pushups.Start with 5-7 reps and do 2 sets.
- Board. If you can't do push-ups at all, then the plank exercise is for you.It pumps not only your arms, but your whole body as a whole.Plank rules: pull in your stomach and don't let it go, your body should lie in one line, buttock and thigh muscles should be tight.So we stand and shake, don't forget to breathe.Start with 20 seconds, gradually increasing the time from lesson to lesson.An active board is also useful when changing the position of your arms or legs, but that's for advanced people!
Stage 3. Cool down
Restoring breathing
This stage is necessary to bring the body to its original state, to calm the heartbeat and balance the breathing.At that stage, close your eyes, inhale and exhale slowly, and thank yourself for devoting time to the health and beauty of your body.
Muscle stretching
It is not necessary to professionally stretch your muscles and try to do the splits.Just stretch your arms up, down to the sides and stretch your leg muscles a little.
That's it!I prepared the photos especially 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 worked, gloomy weather - I worked at home.You don't need super cool trendy sportswear to look good, anything comfortable will do.
Basic principles of exercise 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 exercise every other day, but if you have a strong desire, 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 an empty stomach.If you are really hungry or before your morning workout, you can eat a few dates or a medium banana.Training will be more successful and you will not feel sick from hunger.
What time of day is best to exercise?
It is recommended that the exercises be done in the morning, but not mandatory.The main thing is to do it 2-3 hours before bedtime, so that the increase in vitality does not discourage sleep.
Is it possible to exercise if you are unwell?
If you do not feel well physically, it is better to reschedule the training.You just have to distinguish between general sickness from a possible cold or sickness from a previous workout.If your muscles just ache, then definitely exercise.
At what intensity is it best to start exercising?
The body has to get used to it, so don't immediately load it to failure, otherwise the next workout will have to be done through muscle pain.You do all the exercises with effort and a smile on your face because you are trying for yourself and not for Aunt Glashen!
Should you pull in your stomach when you exercise?
During each exercise, tighten the abdomen so that it is always tense.To do this, you need to forcibly expel the air from the stomach, fix it and start breathing calmly through the chest.Control your breathing, don't hold it.
Are breaks needed between sets?
Be sure to take breaks between approaches, but small ones, maximum 20-30 seconds.Do not rush to do everything quickly, it is better to do it slowly and thoughtfully with maximum tension in the muscles.Just remember to relax your face and neck.
Need special fitness wear?
The most important clothing should be comfortable - a T-shirt, shorts or pants, socks, sneakers.Since you're working out at home, you don't have to go out in expensive clothes.Even though the special fitness wear motivates you a little to exercise because you paid N lot of money for it.
How not to give up exercise?
Learn to enjoy exercise, you can fake it at first.And then you will be involved and you will no longer be able to imagine your life without sports!And then you'll want to go to the gym or group exercise.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 rule of thumb is to eat fewer calories than you expend.Only a calorie deficit will help you lose weight correctly and effectively.Explore Six principles to lose weight at home, where I describe in detail what you need and how to do to become a lean person and not harm your health.And physical activity will help you get in shape faster and tighten the muscles, restoring their tone.
I also suggest you to follow pp-nutrition, the recipes of which are prepared very easily from simple products and for the whole family.Follow the links, cook, eat and be lean and healthy!