Slimming exercises

23 December 2020

If you want to build muscle fast, there are specific types of exercises designed for this purpose. They also help in burning fat and losing weight, but their main purpose is to build more developed and weaker muscles. Which will make you look more attractive and increase your holiday calorie expenditure.

# 1 Skater

During execution, your body moves back and forth and side by side. Skater can strengthen your thigh muscles. Do squats for 40 seconds and then go to step, "Skater" for 40 seconds.

# 2 Squats

This exercise is one of the best, as you can customize it to make it harder or easier. Stand with your feet shoulder-width apart. Your arms should be straight above your body, in front of you, or at the back of your head. Move back and forth with your glutes and hips. The back should be straight with the lower back arched.

# 3 Lunges

If you want nice hips, then you need to pull back. Take a step forward from a standing position. Bend your knees at a 90-degree angle, with your shoulders and legs above your hips. Descend Return to starting position and repeat with the other leg. The number of approaches is from 3 to 10, depending on the level of training.

Lose weight at home

There is a good alternative to specialized gyms - home weight loss exercise complexes. Properly selected simple and effective weight loss exercises at home will suffice.

You need to start with a good attitude, a clear goal and well-organized self-discipline.
For good and fast results, classes should be held at least 3-4 times a week.
There is an opinion that the most optimal time for classes is the period before lunch from 11 am to 1 pm and in the afternoon from 5 am to 7 pm.
On a full stomach, the exercises will be heavy and ineffective, so it is best to exercise 2 hours after eating.
The effectiveness of a set of exercises is greatly influenced by regularity - the more regular the exercises, the better and faster the result will be seen.
"Through strength" classes will also not help you lose weight and adjust your body, you just need a positive attitude.

Sports nutrition and dietary supplements

It is a common mistake to think that sports nutrition is only for the body apparatus and for anyone who wants to reach a muscular mountain. In fact, some medications can provide invaluable support in the weight loss process, including at home. Moreover, most dietary supplements intended for weight loss work exclusively in conjunction with exercise and significantly increase and accelerate the results from them.

Most often, home workouts are started by those who do not have significant athletic training and have not been involved in fitness systematically before. And here pre-workout complexes are irreplaceable - which, by the way, in most cases also contain fat-burning ingredients. They convert fat into the energy you need for effective exercise.

And one more group of medicines that will be useful for all those who plan to lose weight at home are al-carnitine based products. Carnitine is an amino acid involved in energy metabolism and fat burning.

Effective weight loss exercises at home

The first phase of psychological preparation is over, now you need to think about the sports equipment you need for training.

What you may need for training:

dumbbells from 1 to 16 kg (women 1-5 kg, men 3-16),
sports mats (available at any sports store),
clothes for classes, the main criterion of which is its comfort and naturalness,
gymnastic bracelets (it should be remembered that the weight of the bracelet 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 all, now you can start the main thing - the lessons themselves.

How to do morning exercises at home

Positive effect is achieved only with regular exercises. The selected complex is performed 4 to 7 times a week. With less repetition, the result may not appear for a long time. Excessive enthusiasm for morning exercises can lead to rapid fatigue, exhaustion. The load gradually increases.

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 and comfortable clothes.
You can drink a glass of water, but a full breakfast is consumed only after exercise.
For weight loss, start with 10 - min. charging, gradually increasing the time to 15 and 20 minutes.
Focus on all muscles, not just abscesses or glutes.
Exercises should be alternated. A same move performed continuously, after a while, will cease to benefit.
To reduce the chance of injury, start exercising with a warm-up.
For fat burning, the recommended charging time is 20-30 minutes.

Home fitness equipment can be used to increase the effect of exercise:

;
hoop hoop hoop;
fitball;
.

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

How to choose the right exercises

Let's just say that there are many such exercises. Almost all are combined into complexes. In a complex, there are only a few light exercises, others include exercises that are more difficult and in larger quantities.

So: before you start training sessions with the aim of losing weight, you need to decide - which exercises are most appropriate for this? It is not at all necessary to perform all the exercises included in this or that complex. In other words, weight loss training is somewhat of a creative process, the main purpose 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. Exercise is exercise, but it will not give any result if you do not set the right diet and a healthy lifestyle at the same time

Circular

Gym equipment is not necessary for a circuit training at home, you just need to choose 3-4 suitable exercises and perform them at equal intervals and short breaks:

Squats are a complicated option, after completing the movement you have to get up on your toes. The number of repetitions is 20.
Floor or wall extensions. To pump the triceps, you need to put your hands closer to each other and to work the "arms", the arms are placed as wide as possible. Repetitions - 10 times.
Raise the legs to a supine position - 15 times.
Board. The emphasis is on the elbows and toes. Otherwise, you need to lift both legs, standing for 30 seconds.
Press. Method of execution - raising the body lying on its back. The legs must be secured in order to remain stationary. Repetitions - 20 times.
Climbing on a low chair or bench with one foot - on the other. For each leg - 15 times. Before you perform, you need to make sure the furniture is durable.
Lunges on each leg - 15 times. You should put your hands on your sides and place your right or left foot alternately forward, sitting on it.
Rope jump - 3 min.

Any exercise can be added to this fee. The point is to do a certain number of repetitions - bracelets. Three to four exercises are done in 3-4 rounds.

Recommendations for improving training

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 expended, there will be no benefit from exercise.

For physical exercises to be beneficial, you need to start the complex by warming up the muscles and ligaments, ending with stretching. You should not immediately give yourself a big load, it should be increased gradually, moving from simple to complex.

You need to do it 3-4 times. Between workouts, you should take a day off for recovery and rest. Complex execution time can fluctuate within 30-45 minutes.

Diet

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

lack of bad habits. Alcohol is very high in calories and cigarettes place a heavy load not only on the lungs;
avoid foods high in carcinogens, dyes, food additives, salt and sugar. Fast food and factory sweets should be eliminated from the diet;
drinking regime. 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 do not give it an excessive amount of calories;
use special dietary supplements. For example, for those who are losing weight, there are complete lines of Herbalife products that reduce sugar cravings and help remove excess water from the body.

Weight Loss Exercise at Home

There are simple but effective exercises that can be performed without distracting others, even when you are at work or on public transport. For example, pulling the abdomen, squeezing the buttocks and walking up the stairs.

Now for some of the best exercises to do at home:

Initially, a warm-up is required, consisting of intense walking or jogging, bending sideways, forward and down, rotating the body, arms, pelvis, knees and feet.
You can use the squat exercise to adjust your hips and buttocks. I. P. stand on the floor at shoulder width apart, hands are forward on the lock or belt. Perform a deep squat on the hips parallel to the floor and return to I. P. by lifting the pelvis forward. Dose 3 sets of 20 times.
For the same areas of the body, there is an exercise called "lunch" - from a standing position on the floor with your feet shoulder-width apart, take a deep step forward with one foot and return to IP Repeat the samewith the other leg - in each of the 3 modes, perform from 15 to 30 times.
There is an exercise for the lazy in the chest area - standing or sitting, join the palms at chest level and squeeze them up to 30 times - 3 sets.
The pectoral muscles can still be worked while lying on the floor or on a bench with dumbbells in hand - spread them out and back to I. PN do 12 times in each approach (3).
The abdomen, its upper part, is trained as follows - lie on the floor, hands behind your head, feet firmly pressed to the surface. Lift your upper body, detaching the blade from the floor, and return to I. P. You should do this while you have enough strength for 3 approaches.
Exercise for the lower abdomen - "bike". Lie on the floor, hands extend freely near the body, lift the legs and use them to simulate pedaling in the air - 3 sets of 16-20 times.
The sides are removed this way - lie on the floor with your hands clasped behind your head and your legs extended to the sides. Raise and lower your upper body by raising your shoulders off the floor. In this case, the elbows "look" to the sides, and the gaze is directed to the ceiling - 3 approaches on each side, 16-20 times.
With the help of push-ups, the arms, back, abdomen and legs are perfectly processed. The correct execution looks like this - hands on the floor, palms forward and placed on the shoulder, pelvis and legs in line with the body, the press is tense. In breathing, lower hands, while exhaling, rise to I. P.

At the end of the whole complex, do a relaxation, stretching and relaxation of the working muscles, which will relieve the strong pain in the muscles and will contribute to faster weight loss. This is evidenced by the many appreciations of people who do not forget about this part of the class.

You can also use hoop, which perfectly burns fat accumulations in the waist, eliminating cellulite and speeding up metabolic processes in the body. But for this you will need to twist 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 chosen for this:

Head tilts right and left - 10 times.
Circular rotation of the head - 10 times.
Exercise "lock" for the back - join fingers behind the back - hold for 15 seconds.
Stretches the triceps. 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.
Rear twister. You should sit on the edge of the chair, bend your back and tighten your neck. The hands are kept on the knees, the feet rest firmly on the floor. In this position, you should extend for 5-8 s.
Stretch. The hands, clenched at the fingers, are pulled up and the back is directed.
Bends with a lock behind your back. You should sit on the edge of the chair, resting your feet on the floor. In the hands, the hands should be gripped and raised as high as possible. At the same time, the body of the body is lowered down. In this position, you have to endure up to 10 seconds.
Side curves - 10 times to the right and left. One arm extends straight along the body, the other rises above the head.
Push from the table - 15 times.
Turns sideways. Sitting in a chair, you need to maximize the body, first to the right, then to the left. Hold the chair with one hand, steer the other.
Squats - 15 times.

Any set of fitness movements can be done in the morning, upon arrival at the office, or at lunch time to relieve fatigue and tension caused by sedentary work.

Daily exercise will help maintain your figure and strengthen some muscles. A set of properly selected exercises can be used to lose weight on the abdomen, buttocks and waist. Almost all exercises are performed at home without equipment, but if you want, you can use dumbbells, a jump rope, a hoop and fitness groups.

What to choose: cardio or strength training

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

Strength training is based on alternating muscle relaxation and tension. Muscle fibers are torn during exercise, so a rest phase is required after strength training. Such exercises are best done every other day to allow the muscles to fully recover. In terms of exercise, strength and cardio can be alternated every day, this will give the body a load for burning fat and at the same time work the muscles.

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

Weight Loss Exercise Plan

Not everyone is happy with counting reps during training. Therefore, you can use ready-made training timers, in which active work and rest alternate. The most popular formats for circuit and interval training are:

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

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

Pre-Workout Warm Up Selection
A selection of post-workout stretching exercises

For beginners:

For 20 minutes: 30 seconds work / 15 seconds break, 2 laps, 2 minutes break between laps
For 30 minutes: 30 seconds work / 15 seconds break, 3 laps, 2 minutes break between laps

Intermediate:

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

Advanced:

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

Timer for 30 seconds work / 15 seconds break:

Timer for 40 seconds work / 20 seconds break:

Timer 45 seconds work / 15 seconds break:

Timer for 50 seconds work / 10 seconds break:

Complete 10 Minutes Static Abs Workout for Beginners and Advanced
Complete the 10-minute posture exercise: 10 back exercises
Rowing machines: what they are for, pros and cons, efficiency

Other types of exercise and home training

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 very 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 also do yoga at home. Exercise includes meditation, breathing control and the use of certain body 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 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 even possible for you to have remarkable muscles, and you yourself will become much more flexible.

Furthermore, you can also improve your behavior.

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 will not only allow you to not get better, but will also help burn fat. Their presence is mandatory in the diet, and this is an incomparably more reasonable solution than fasting:

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

Light exercises for fast weight loss

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

Hands

Arm flexion will help strengthen the forearm muscles. This exercise involves the biceps and triceps and requires dumbbells to complete it.

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

Pushes can also help you work your arms in a short time. You should get outstretched support, support in the palms and soles of the feet. We do and disassemble the arms at the elbow joints, the body falls to the floor surface. The recommended number of pushes is 15-20 times.

Hips

An effective exercise for working the buttocks and hips is squatting. To perform it, you need to stand up straight with your feet at shoulder level. While squatting, the thighs should be parallel to the floor surface, then you should perform a small jump, then return to the starting position

Lunges strengthen not only the inner thigh area, but also the calves. Technique: stand up straight, legs together, step forward as far as possible, bending the knee at a right angle. We stay in this position, then return to the starting position.
Lunges can also be performed sideways. We 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 include the inner thighs and glutes with the leg abduction. To do this, you need to take a standing position on all fours, tighten your abdominal muscles, and then move your leg sideways. The foot should be parallel to the floor surface. It is necessary to perform 2 sets of 20-25 times on each leg.

Buttones

Squats can help you tighten your glutes. They can be made with or without weight, the legs can be together or wide apart during execution. You can alternate between different types of meetings. This type of exercise does not require a special warm-up; you can do them at any free time. It is necessary to perform 2-3 approaches 15-20 times.

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

The chair is a technically easy exercise, but requires a lot of stamina. From a standing position, we begin to gather, as if we were sitting in a chair. We keep our back straight, the palms can be gathered together at the back of the head. At the level of the imaginary chair, we adjust the position. It is necessary to stay in this position from 20 seconds to 1 minute.

Press

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

Leg Raise - performed while lying down. It is necessary to lie on the mattress, hands along the body, we begin to slowly raise the lower limbs up until they reach an angle with the body of 90 °. After that, we slowly return to the starting position. This exercise allows you to work the abdominal muscles well.

"Vacuum" - also performed in a prone position, knees bent, arms close to the body. We take the deepest breath possible, the stomach has to pull in order to form a vacuum. We hold our breath for 10-15 seconds, then relax the body.

Conclusion

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