Being overweight is a common and painful problem. Here diets alone are not enough - you must do certain exercises to lose weight. Any organism is individual. To correct your figure, you need to prepare for yourself a specific program in which you will focus on the most problematic areas. Carefully study a few rules and if you are ready to follow them, you can safely plan your workouts.
- Pay attention to your daily menu. The effectiveness of training will be higher if you approach the problem comprehensively. By exercising, we burn calories and burn fat, but if more calories come in, losing weight will remain a pipe dream. Meals should be well balanced, but without frills.
- The number of exercises per week is 2-4 times of 30 minutes.
- Watch your breath. Exercise should be so stressful that breathing accelerates and your heart rate increases - this is a prerequisite for burning fat.
- Before starting your workout, weigh yourself and measure your weight 2-3 times a week.
- Do not force events so that the weight evenly decreases and the result obtained has time to gain a foothold. Remember - regularity, not fanaticism!
- Abdominal, arms, legs, sides, etc. , so as not to spoil your posture. Do alternative exercises for
It is recommended not to eat 1-2 hours before and after training. It is not worth exercising before bedtime, it is best to choose a time in the morning or in the middle of the day.
Belly Slimming Exercises
Begin the set by lying on the floor. Is he focused? To go!
- Bend your knees, press your feet to the floor. Raise your hands behind your head and slowly lift your torso up. Watch your elbows - they should be directed to the side, the lower back is pressed to the floor. Do 20-40 lifts starting small. Try to increase the amount of exercise each time.
- We return to the starting position. Pull bent knees to shoulders, lower back remains pressed to the floor. We pull up at least 20 times.
- twist. The starting position is the same, but the left leg rests on the bent right knee. We reach our left knee with the body while the hips remain in place. Perform 20 times.
- We return to the previous starting position and "bend" the bent legs to the shoulders - 20 times.
- We change the legs - now the right one is placed on the left, and the left elbow goes to the right knee (also 20 times).
- Starting position from the last exercise. We try to connect the shoulders and bent legs as much as possible, pulling them up (20 times).
- Hands behind your head, raise your legs. We lower and raise our legs until the fingers touch the floor.
- In this case, we raise our shoulders - also 20 times.
- We hold our legs at an angle of 45 degrees, raise our shoulders. After a few seconds, we lower our shoulders as we bend our legs. (6-7 times).
- Bend your knees, put your hands behind your head. Circular body movements are made by lifting the shoulders from the ground. Do three sets of sweats three times in each direction.
- Straighten your legs while lying on the floor. Extend your arms above your head. Raise the body to a sitting position. Reach for your socks. Return to the starting position. 10 elevators.
- Straighten your legs and stretch your arms behind your head. Raise the body to the "sitting" position, reach the toes, return to the original position. 10 times.
- Raise your straightened legs up, keeping your hands behind your head. "Touch the floor with your heels 0 times and lift them up. Lie on the floor for a few minutes, relax, do not get up suddenly. It is recommended to drink water no earlier than 10-15 minutes, at first you can just rinse your mouth.
Weight Loss Exercises
Any woman can make her legs attractive, but for this you need to turn on the will and make some effort. The best exercise for all muscle groups in the legs is jumping. To do this, buy a rope and adjust its length according to your height. This simple exercise machine is ideal for a housewife, a young mother or even a retiree. Just a few free minutes and your legs will always be in good shape.
Bounce:
- in place;
- on one leg, alternately every 10 jumps, etc.
- in two passes and leap.
For beginners, jumping for 1-2 minutes is enough. If the weight is too heavy, do not overwork - take other complexes. Return to jumping rope after the weight is relatively normal. Running helps strengthen the muscles, giving the legs a sporty and harmonious appearance. Daily jogging increases endurance and helps burn fat in other areas. Exercising on simulators is almost the same as running on the sports field, but breathing fresh air at the same time is healthier. Feel free to go to the park or stadium.
stepper
It's a great way to move around pretending to climb stairs. The stepper gives the legs the same load as when climbing high floors without an elevator (by the way, this can also be used). At the same time, a lot of calories are spent, the stepper is designed for this.
Swimming
The pool will not only help you lose weight, but will also have a beneficial effect on all muscle groups without too much stress. Aqua aerobics classes require more impact, but simple swimming will provide many benefits. Just swim for fun! Water takes a lot of calories, and it's no secret that after a bath the appetite is lost. Do not attack food items in the form of buns and meat - replace them with herbal or green tea.
Slimming exercises for legs
Almost every woman has problem areas. We are constantly bothered by cellulite or sagging skin. Just a little gain is enough, and a treacherous lump of fat appears on the inner side of the thigh. This is quite understandable from the point of view of physiology - after all, the inner sides of the thigh are practically not used when walking. Exercises to lose weight on the legs are often called exercises on the inner side of the thigh. Before starting a lesson, you need a warm-up to prepare the underdeveloped muscles. On each leg you can do several turns for the torso and head, bends, lungs. Stretch the ribs of your feet for about 3 minutes.
Exercises for the inner thigh
- Exercises to lose weight on the legs will make the inner side of the thigh thinner in a short time. Stand straight, straighten your shoulders, put your hands on your waist. Feet should be shoulder-width apart. Weight is transferred to the left leg. Turn your right leg so that your toe is facing you and do 15-20 movements towards the left leg. Repeat the exercise after switching legs.
- Stand straight, lock your arms at your waist, spread your legs wider, squat as slowly as it is not difficult for you. Make sure it doesn't hurt. 10-15 times.
- In the same position, put your feet parallel, squat deeply, turn onto your right foot and straighten your left leg at the knee. Both legs alternate 15 times.
- Sitting on the floor, lean on your hands from behind, legs extended forward. We immediately raise both legs to a height of 10 cm. The exercise is to spread and bring your legs as much as possible.
- Lie on your left side, lean on your right hand. The one on the right stays in front. Place the right foot on the ground in front of the left knee and raise and lower the left leg (do not touch the ground).
- Crossed x-shaped movements with legs raised (90 degrees), lying on the floor with support on the elbows.
- Exercises in a sitting position on the edge of a chair. Squeeze a thin book between your knees and tighten your thigh muscles and relax your hips for 30 seconds. Perform 15 times.
Slimming exercises for hips
Excess thighs mainly worry women. Since the hips cover the visible part of the body, a disproportionate look can spoil the overall experience and cause a lot of hassle. You don't have to do the simple exercises in the gym, you can easily do them at home.
Squats near the wall
Lean against the wall and press the wall with the entire surface of the wall. Watch your stance. We stand with our feet shoulder-width apart, breathe slowly and slide along the wall until the knees are bent 90 degrees. Hold the position and slowly return to the starting position after a few seconds. 2 sets of 10 reps.
Multi-level squats
An excellent tonic exercise. Place your foot on the step platform one step above your other foot. We turn our knees in different directions. Squat until your knees are parallel to the floor. Repeat 10-12 times, switch legs.
lungs
With this exercise, the front of the thigh is loaded. To make the effect of losing weight more intense, you should take dumbbells in your hands. Step forward with your right leg and lower your torso until your knee touches the ground. 10-12 times and change legs.
You can also use an ordinary ladder for exercise. To increase the impact, take a step up and your hips will always be in good shape.
Side Slimming Exercises
Excess fat on the sides makes our waistline less ideal.
- The best way to lose weight on the sides is to raise and lower your torso while lying down. This is the most popular way, called "pump the pressure. "If you add to this the correct breathing (raising the torso, inhale, return - exhale), the effect will be even greater. You can lift both your shoulders and your entire torso.
- Another way involves pumping your abs. To strengthen them, we sit on the floor, bring our hands behind us and rest our palms on the floor. Raise your legs at an angle of 45 degrees, slowly return to their original position.
- Heavy slopes. Feet shoulder-width apart, dumbbells in hands - slowly bend to the side. This stretches the side muscles.
- A popular remedy is a massage roller. Hulahoop needs to be twisted for 20 minutes a day. After getting used to it, reduce the weight with different fillers.
- A large elastic ball - fitball - can bring many benefits. Sit on the ball and rotate left and right, keeping the body still. Lower your shoulders, after a while you will feel the tension of the oblique muscles. Lying on the ball, raise and lower your right leg, do 10 times. Then we change the leg.
Weight Loss Exercises
It looks very ugly if the arm muscles are loose and without tone. Exercises should be done three times a week and care should be taken not to stress the spine from excessive stress. Tighten your abs by bending your legs slightly to avoid straining the ligaments below the knees. At the beginning of the workout, the arms should be prepared with a small warm-up so that the muscles become more flexible to the load.
- Put your hands on the belt, spread them in different directions. Also, the previous position - and the same movement to the left, then to the right. Lie on the floor next to a sofa or chair and place your legs up on a raised platform. Do push-ups in the lowest position for a short time. (20-30 times).
- Feet shoulder-width apart or wider, arms at sides. Make circular movements back and forth with your hands 8 times.
Dumbbell Exercises
Dumbbells are one of the most effective arm slimming tools. The weight of the dumbbells should be increased gradually, but the safe limit is no more than 4 kg.
- Stand straight and lower your arms with the dumbbells pointing down. Bend your elbows and open different sides, lowering (10 times).
- Put your hands behind your head with dumbbells, raise them up, lower them (30 times).
- For lying exercises, we take dumbbells weighing no more than 2 kg. Lie on the floor, spread your arms with dumbbells to the sides, connect them at chest level, return to their original position. 30 times. Now open your arms to the sides and come back. (30 times). The next step, hands forward, then to the starting position.
- Put your feet shoulder-width apart. Pull your right hand up from the dumbbell, positioning it so that your elbow is close to the ear. We move the brush away from ourselves, the hand slowly starts from the back of the head and goes down. The dumbbell should be at left shoulder level. We support the elbow and gently straighten the arm. Do the exercise 20 times, then switch hands.
- Press your arms to your chest with dumbbells. At the same time, extend your arm and leg forward, alternating between these moves. Repeat 10 times for each hand.
Exam
Legs rest against an obstacle, pressed to each other. The arms are tightened at the elbows, the emphasis is on the hands. We clasp our hands and lower ourselves to lightly touch the ground with our chest. Push up 10 times. Also push up off the wall, then crouch down and rest your palms on a chair. Do 10 pushups.
Exercises to slim the buttocks
A woman's body and build are very different from a man's, so training must be planned in a certain way. In general, the formation of the female body type takes place under the influence of the female hormone estrogen. The shape of the pear means the accumulation of fat in the thighs and buttocks, while the fat deposits are simply necessary to participate in the reproduction of the body. Correcting their shape is quite difficult. If you regularly train 1 hour 3-4 times a week, the muscles will be stretched in a month.
- Sitting on the floor, we stretch our legs forward, keeping our back straight. Start moving back and forth for 2-4 minutes with the help of your muscles.
- Keep your knees flat on the floor, spread your arms parallel to the floor. Lower the hips alternately to the right and left of the feet, to the floor. 20 times to the left and the same amount to the right.
- While standing, we draw the figure eight with the hips for 3-4 minutes.
- We put our hands down, stood up straight. Raise your knee up, fix for 5-7 seconds, return to the home position. Also with the left foot (12-15 times).
- We squat in the same starting position, stretching our arms forward (20 times).
- We do another effective exercise on our knees, with weight on our hands. The leg bent at the knee is pressed to the chest, then straightened back. At the same time, body weight is evenly distributed. Perform this exercise rhythmically 10-12 times for each leg.
In addition to these exercises, aerobic exercise, running, walking, cycling provide excellent effects. The lower muscles work best if you do the exercises by leaning slightly forward. The oblique, lower muscles work better and burn more calories. Remember that self-control is the main driver of educational success. You are the one who has to control the body, not you. Take 1 hour several times a week and your body will be obedient and beautiful.