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 physical trainer, I won't give advice here and there, I don't have the training for that.I will just 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 visit to the fitness center or additional sports equipment.
If you are overweight, more than 15 pounds, suffer from chronic illnesses or other concerns, be sure to consult your doctor!
Steps to do exercises to lose weight
For the exercises to bring maximum benefit, it is best to perform them in three stages.This way you will prepare your body for the load and will not damage your muscles and ligaments.So, here we go!
Step 1. Warm-up
At this point you need to prepare your body slowly and carefully.It's better to start at the top.We warm up the neck first, then the shoulders, elbows, hands, thoracic region, 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.
Skipping rope
After slow movements, we move on to intense movements.A skipping rope is a universal item 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, then gradually increase the time.Add 5 to 7 seconds to each workout.It is imperative to jump in sneakers so as not to damage your joints.Women should wear a tight-fitting sports bra to protect their breasts.
Run in place
Of course, not everyone can jump;it is contraindicated if you are overweight, and it is also contraindicated for people with joint pain.Therefore, if in doubt, it is best to consult your doctor.You can replace the jump rope by running it lightly in place.
Step 2. Basic exercises for weight loss
Exercises for the buttocks and thighs
To make your buttocks and legs beautiful and toned, perform quality exercises, that is, by contracting the muscles and with effort.So the effect will not be long in coming!
- Bend into a crouch. A very effective exercise that works a large number of muscles.When doing this, make sure that your knees do not extend past your toes and do not look exactly in the direction of your toes and fall inward.Also, while doing this, contract your abdominal muscles and keep your back straight.Start with 2 sets of 15 repetitions.Gradually increase the number of approaches and executions in one approach.
- Squats. If it is difficult to do such an exercise, do simple squats.Just be sure to watch your knees so they don't stick out past your socks and look exactly in their direction.Also pay attention to your back and your breathing.
- Throws himself forward. A very good exercise for the muscles of the buttocks and thighs.When lunging, follow the 90 degree leg rule and the knee should not extend past the toe.Start with 2 sets of 10 repetitions on each leg.
Exercises for the abdomen, creating abs
Our favorite abs!For me, he is the first to suffer when he eats treats uncontrollably.So let's start getting rid of the fat in there.
- Exercise for the upper abdominals. Lying on your back, bend your knees, place your hands behind your head and turn forward with your abdominal muscles.When playing, make sure your lower back is “glued” to the ground.Pull in your stomach, don't hold your breath, breathe through your chest.Start with 2 sets of 10 repetitions
- Exercise for the lower abdominals. We lie on our back and raise our legs at an angle of 90 degrees to the body.There is also a “scissors” option, which involves raising your legs by crossing them together.Also pay attention to your lower back, stomach and breathing.To start, do 2 sets of 10 repetitions.
- Exercise for the oblique abdominal muscles. We also lie on our back with the lower back together, legs bent at the knees, we place one leg with the ankle on the knee of the other and turn towards it, trying to reach the knee with our 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 to be pumped.To prevent fat from hanging, we do push-ups.I do them “feminine style” on my knees.So maybe one day I'll move on to regular push-ups.Start with 5 to 7 repetitions and do 2 sets.
- Plank. If you don't know how to do push-ups at all, then the plank exercise is for you.It not only swells your arms, but your entire body as a whole.Plank rules: tuck your stomach in and don't let it go, your body should be extended in one line, the muscles of your butt and thighs should be contracted.So we get up and shake, without forgetting to breathe.Start with 20 seconds, gradually increasing the length from lesson to lesson.An active plank is also useful when changing the position of your arms or legs, but this is for advanced people!
Step 3. Cooling
Restore breathing
This step is necessary to return the body to its original state, regulate the heart rate and balance breathing.At this point, close your eyes, breathe in and out slowly, and thank yourself for taking the time to care for the health and beauty of your body.
Muscle stretching
There is no need to professionally stretch your muscles and try to do the splits.Simply stretch your arms up, out to the side, and stretch your leg muscles a little.
That's it!I specially prepared the photos for you.Yes, I'm not in perfect shape yet, but I'm working towards it!You can exercise anywhere and anytime.I live in a private house, the weather was good, I went out into the yard and worked, gloomy weather - I worked at home.You don't need super pretty trendy sportswear to show off, any comfortable clothing will do.
Basic principles of exercises 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 you can do it, but be careful not to exhaust yourself.
Should you exercise on a full or empty stomach?
It is best to exercise on an empty stomach, but not while feeling hungry.If you're really hungry or before your morning workout, you can eat a few dates or a medium banana.The workout will be more effective and you will not feel sick from hunger.
What time of day is best to exercise?
It is advisable to do the exercises in the morning, but it is not obligatory.The main thing is to do it 2-3 hours before bedtime, so that the surge of liveliness does not discourage sleep.
Is it possible to exercise if you don't feel well?
If you are not feeling well physically, it is best to reschedule the workout.It is enough to distinguish between general discomfort due to a possible cold or discomfort due to previous training.If your muscles hurt, exercise.
At what intensity is it best to start exercising?
The body must get used to it, so do not immediately load it to failure, otherwise the next workout will have to go 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 Glasha!
Do you need to tuck your stomach in when doing exercises?
During any exercise, contract your stomach so that it is always tense.To do this, you need to forcefully exhale the air from your stomach, fix it and start breathing calmly through your chest.Control your breathing, you should not hold it.
Are breaks necessary between sets?
Be sure to take breaks between approaches, but small, 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.Remember to relax your face and neck.
Do you need special fitness clothing?
Above all, clothes must be comfortable: a t-shirt, shorts or pants, socks, sneakers.Since you work from home, you don't need to show off in expensive clothes.Although special fitness clothing motivates you a little to exercise because you paid N amount of money for it.
How not to stop playing sports?
Learn to enjoy exercise, you can fake it at first.And then you will get involved and will no longer be able to imagine your life without sport!And then you'll want to go to the gym or work out in a group.The main thing is to get started!
And finally, remember that no amount of physical exercise will help you lose weight if you don't normalize your diet.The principle to follow is to eat fewer calories than you expend.Only a calorie deficit will help you lose weight correctly and effectively.Explore six principles for losing weight at home, where I describe in detail what you need and how to become a slim person and not harm your health.And physical activity will help you get back into shape faster and tighten your muscles, restoring their tone.
I also suggest you follow pp-nutrition whose recipes are very easy to prepare using simple products and for the whole family.Follow the links, cook, eat and be slim and healthy!