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 fitness coach, I'm not going to give advice left and right, I don't have the education to do 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 do not require a trip to the fitness center or additional sports equipment.
If you are overweight, more than 15 kilograms, chronic diseases or other problems, be sure to consult your doctor!
Stages of weight loss exercises
In order for the exercises to bring maximum benefit, it is better to perform them in three phases.In this way, you will prepare your body for the load and will not damage the muscles and ligaments.So let's go!
Phase 1. Warming up
In this phase you have to prepare your body slowly and carefully.Better to start from the top.First we warm up the neck, then the shoulders, elbows, arms, chest, lumbar, hip joints, knees and feet.We do everything slowly and carefully, we control our breathing, we don't hold it.This takes approximately 3-5 minutes.
Jump rope
After slow movements, we move on to intensive ones.A skipping rope is a universal item that is available to everyone.You can buy it in almost any store.You can jump as far as you want and as fast as you want.Start jumping for 20 seconds, then gradually increase the time.Add 5-7 seconds to each workout.It is necessary to jump into sneakers so as not to damage the joints.Women should wear a tight sports bra to protect their breasts.
Running in place
Of course, not everyone can jump;it is contraindicated if you are overweight, and it is also contraindicated for people with painful joints.Therefore, if you are in doubt, it is better to consult your doctor.You can replace the skipping rope with light jogging in place.
Phase 2. Basic exercises for weight loss
Exercises for the buttocks and thighs
In order for your buttocks and legs to be beautiful and toned, perform quality exercises, i.e. muscle contractions with effort.Then the effect will not last long!
- Plie squat. A very effective exercise that works on a large number of muscles.When you do this, make sure your knees don't come out past your toes and point right in the direction of your toes, and don't fall inward.Also, when you do this, tighten your abs 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 perform such an exercise, then do simple squats.Just watch your knees so they don't peek through your socks and look right in their direction.Also pay attention to your back and breathing.
- Lunges forward. A very good exercise for the muscles of the buttocks and thighs.When stepping, follow the rule of 90 degrees of the leg and the knee should not go beyond 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 treats uncontrollably.So let's start trimming the fat off of it.
- Exercise for upper abs. Lying on your back, bend your knees, put your hands on the back of your head and curl forward with your abdominal muscles.When performing, make sure that your lower back is "glued" to the floor.Suck in your stomach, don't hold your breath, breathe through 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 in relation to the body.There is also a "scissors" option, which is raising your legs by crossing them.Also pay attention to the lower back, abdomen and breathing.To start, do 2 sets of 10 repetitions.
- Exercise for oblique abdominal muscles. We also lie on our back with the lower back glued together, legs bent at the knees, we put one leg with the ankle joint on the knee of the other and twist towards it, trying to reach the knee with the elbow.For women, this is a useful waist-building exercise.Pump 2 sets of 15 times on each side.
Arm exercise
- Push-ups. Arms also need pumping.To keep the fat from hanging, we do push-ups.I do them "feminine style" from the knee.Then maybe one day 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 is the exercise for you.It pumps up not only your arms, but your entire body as a whole.Plank rules: tuck your stomach in and don't let it out, the body should be stretched in one line, buttock and thigh muscles tight.That's why we stand and shake, don't forget to breathe.Start with 20 seconds, gradually increasing the time from lesson to lesson.The active board is also useful when you change the position of your arms or legs, but this is for advanced people!
Stage 3. Cool
Restoring breathing
This phase is necessary to bring the body back to its original state, stabilize the heartbeat and balance the breathing.At that stage, close your eyes, breathe in and out slowly, and thank yourself for taking the time for the health and beauty of your body.
Muscle stretching
It is not necessary to professionally stretch the muscles and try to do splits.Just stretch your arms up, down to the side and stretch your leg muscles a little.
That's it!I have specially prepared photos for you.Yes, I'm not in perfect shape yet, but I'm working on it!You can exercise anywhere and anytime.I live in a private house, the weather was nice, I went out into the yard and exercised, gloomy weather - I worked at home.You don't need super cute, trendy sportswear to show off, anything comfortable will do.
Basic principles of weight loss exercises 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 while starving.If you are very hungry or before your morning workout, you can eat a few dates or one medium-sized banana.Exercise will be more successful and you won't feel sick from hunger.
What time of day is best to exercise?
It is preferable to do the exercises in the morning, but it is not mandatory.The main thing is to do it 2-3 hours before going to bed, so that the burst of vitality does not discourage sleep.
Is it possible to exercise if you are not well?
If you do not feel well physically, it is better to postpone the training.You just need to distinguish general weakness from a possible cold or weakness from previous training.If your muscles just hurt, then definitely exercise.
What intensity is better to start doing exercises?
The body has to get used to it, so don't overload it immediately to failure, otherwise the next workout will have to be done through sore muscles.Do all the exercises with effort and with a smile on your face, because you are working hard for yourself, not for Aunt Glasha!
Do you need to pull your stomach in when you do exercises?
During any exercise, tighten your stomach so that it is always tense.To do this, you need to forcefully exhale air from the abdomen, fix it and start breathing calmly through the chest.Control your breathing, you should not hold it.
Are breaks needed between sets?
Be sure to take breaks between approaches, but small ones, a maximum of 20-30 seconds.Do not rush to do everything quickly, it is better to do it slowly and thoughtfully with maximum muscle tension.Just remember to relax your face and neck.
Do you need special fitness clothes?
The most important thing is that the clothes are comfortable - T-shirt, shorts or pants, socks, sneakers.Since you work out at home, you don't have to show off in expensive clothes.Although special fitness clothes motivate you a little to exercise, because you paid N amount for them.
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 go to the gym or group training.The main thing is to start!
And finally, remember that no amount of physical activity will help you lose weight if you don't normalize your diet.The principle you must follow is to take in fewer calories than you burn.Only a caloric deficit will help you lose weight properly and effectively.Do your research six principles for losing weight at home, where I describe in detail what is needed and how to become a slim 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 that 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!