Slimming exercises

23 December 2020

If you want to build muscle quickly, there are also specific types of exercises designed for this purpose. They also help burn fat and lose weight, but their main purpose is to build more developed and prominent muscles. This will make you more attractive and increase your calorie expenditure while at rest.

Skaters n ° 1

While performing, your body moves back and forth and side to side. Skaters can strengthen the muscles in your thighs. Do squats for 40 seconds, then step onto the "Skaters" step for 40 seconds.

# 2 Squats

This exercise is one of the best, because you can modify it to make it more difficult or easier. Stand with your feet shoulder-width apart. Your arms should be straight across your body, in front of you, or at the back of your head. Back up and down with your glutes and hips. The back should be straight with the lower arch of the back.

# 3 Slots

If you want nice hips, you should do lunges. Take a step forward from a standing position. Bend your knees at a 90-degree angle and keep your shoulders and ankles on your hips. Calm down. Return to the starting position and repeat the same 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. Correctly selected simple and effective weight loss exercises at home will be enough.

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

Sports nutrition and food supplements

It's a common misconception that sports nutrition is only for bodybuilders and anyone who wants to hit a mountain of muscle. In fact, certain medications can be of great support in the weight loss process, including at home. In addition, most dietary supplements intended for weight loss work exclusively in conjunction with physical exercise and significantly improve and accelerate the resulting results.

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

And another group of drugs that will be helpful to anyone planning to lose weight at home are el-carnitine products. Carnitine is an amino acid involved in energy metabolism and fat burning.

Effective exercises for losing weight at home

The first stage of psychological preparation is complete, now you need to think about the sports equipment you need for exercise.

What you might need for training:

dumbbells from 1 to 16 kg (women 1-5 kg, men 3-16),
sports mats (available at all sports stores),
clothes for classes, the main criterion of which is comfort and naturalness,
gymnastic hoop (it should be remembered that the weight of the hoop should be 1-2 kg, if it is lighter - you can not wait for the result, and if it is heavier - bruises will remainon the coast).

Well, that's it, now you can start the basics - the lessons themselves.

How to do morning exercises at home

The positive effect is only achieved with regular exercise. The selected complex is carried out 4 to 7 times a week. With fewer repetitions, the result may not appear for a long time. Excessive enthusiasm for morning exercises can lead to rapid fatigue, fatigue. The load is gradually increased.

Tips for loading:

Before you start your morning exercises, you need to create a positive attitude.
It is recommended to ventilate the room and wear light, comfortable clothing.
You can drink a glass of water, but a full breakfast is not eaten until after exercise.
To lose weight, start with 10 min. load, gradually increasing the time to 15 and 20 minutes.
Concentrate on all the muscles, not just the abs or glutes.
Exercises should be alternated. The same movement, performed constantly, after a while, will cease to be beneficial.
To reduce the risk of injury, begin training with a warm-up.
For fat burning, the recommended charging time is 20-30 minutes.

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

string;
hula hoop hoop;
fitball;
.

Jump rope 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 of them are combined into complexes. In a complex there are only a few easy exercises, others include more difficult and larger exercises.

So: before starting workouts with the goal of losing weight, you need to decide - which exercises are best suited 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 sort of a creative process, the main goal of which is a slim figure and health. By the way: you need to train 3-4 times a week. That'll do.

Another important rule. Workouts are workouts, but they won't work if you don't establish both proper nutrition and a healthy lifestyle.

Circular

You don't need gymnastic equipment for circuit training at home, you just need to choose 3-4 suitable exercises and perform them at regular intervals and short rest:

Squats are a complicated option, after the end of the movement you have to stand up on your toes. The number of repetitions is 20.
Floor or wall pumps. To pump the triceps, you need to bring your hands together, and to work the "wings" your arms are placed as wide as possible. Repetitions - 10 times.
Lift legs supine - 15 times.
Plate. The focus is on the elbows and toes. Alternatively, you need to lift both legs, lingering for 30 seconds.
Press. Method of execution - lift the body lying on the back. The legs must be secured so that they remain stationary. Repetitions - 20 times.
Climbing to a low chair or a stool with one leg - takes turns. For each leg - 15 times. Before you start, you need to make sure that the cabinet is stable.
Lunges on each leg - 15 times. You need to put your hands to the sides and alternately put your right or left leg forward, squatting on it.
Jump rope - 3 min.

All exercises can be added to this load. The goal is to do a certain number of repetitions - circles. Three to four exercises are done in turn in 3-4 circles.

Recommendations for improving training

Exercise alone is not enough for effective weight loss, good nutrition is an important factor. If the amount of calories from food exceeds the amount of energy expended, there will be no benefit from exercising.

For exercise to be beneficial, you must begin the complex with warming up the muscles and ligaments and end with stretching. You should not immediately give yourself a large load, it should be gradually increased, from simple to complex.

You have to do this 3-4 times. Between workouts, you need to take a one-day break to recover and rest. Complex run time can fluctuate between 30-45 minutes.

Diet

Like we said before, you can't 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, excluding everything that is tasty and loved from the diet. Diet here means good nutrition. And that doesn't require a lot of restrictions. Its main postulates are:

lacks bad habits. Alcohol is high in calories, and cigarettes are not just a burden on the lungs;
Avoid foods rich in carcinogens, colors, food additives, salt and sugar. Fast food and factory sweets should be eliminated from the diet;
drinking regimen. A person should consume at least 2 liters of clean water (juices, teas and other drinks 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 not give it an excessive amount of calories;
use special food supplements. For example, for those losing weight, there are full lines of Herbalife products that reduce cravings for sugar and help flush excess water from the body.

Weight loss exercise at home

There are simple but effective exercises that can be done without attracting the attention of others, even at work or on public transport. For example, pulling in the abdomen, squeezing the buttocks and climbing stairs.

Now some of the best exercises to do at home:

At first, a warm-up is necessary, consisting of strenuous walking or running in place, leaning to the sides, forward and down, rotating the body, arms, pelvis, knees and feet.
You can use the squat exercise to tidy your hips and buttocks. I. P. Stand on the floor with your feet shoulder-width apart, hands in the front in the lock or on the belt. Perform a deep squat to parallelize the hips to the floor and return to I. P. with the withdrawal of the pelvis forward. Dosage 3 sets of 20 times.
For the same areas of the body there is a “lunges” exercise - from a standing position on the floor with feet shoulder-width apart, take a deep step forward with one leg and return toIP Repeat the same with the other leg - in each of the 3 approaches, do 15 to 30 times.
There is an exercise for lazy people on the chest - standing or sitting, join the palms at chest level and squeeze them up to 30 times - 3 sets.
The chest muscles can still be worked while lying on the floor or on a bench with dumbbells in hand - spread them apart and return to I. P. In each approach (3), do 12 times.
The abdomen, its upper part, is formed as follows - lie on the floor, hands behind the head, feet are firmly pressed to the surface. Lift the upper body, tear the blades off the ground and return to I. P. You have to do this while you have enough strength for 3 approaches.
Exercise for the lower abdominal region - "cycling". Lie on the floor, hands rest freely beside the body, raise your legs and use them to simulate pedaling in the air - 3 sets of 16-20 times.
The sides are removed like this - lie down on the floor with your hands clasped behind your head and your feet lying on your side. Lift and lower your upper body, lifting the shoulder blades off the floor. In this case, the elbows "look" to the sides, and the gaze is directed to the ceiling - 3 approaches from each side, 16-20 times.
With the help of the push-up exercise, the arms, back, abdomen and legs are perfectly worked. Correct execution looks like this - with the hands on the floor, palms forward and located above the shoulder, pelvis, and legs in line with the body, the press is extended. On inhalation, lower your hands, on exhalation, increase I. P.

At the end of the whole complex, do a cool down, stretch and relax the working muscles, which will relieve muscle pain and contribute to the fastest weight loss. This is evidenced by the many reviews of people who do not forget this part of the class.

You can also use the hoop, which perfectly burns the accumulation of fat 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.

Load in the workplace

You can even strengthen your muscles at the office.

A set of simple exercises has been selected for this:

Tilt your head right and left - 10 times.
Circular rotation of the head - 10 times.
Perform a back “lock” - lock fingers behind back - hold for 15 seconds.
Triceps stretch. 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.
Twist for the back. You need to 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 ground. In this position you need to linger for 5-8 s.
Stretch. The hands, joined between the fingers, are raised and the back is straightened.
Folds with a lock behind the back. You need to sit on the edge of the chair, rest your feet on the floor. In the hands, the hands should be joined and raised as high as possible. At the same time, the body of the body is lowered. In this position, you must hold for up to 10 s.
Side elbows - 10 times to the right and to the left. One arm is straight alongside the body, the other rises above the head.
Table push-ups - 15 times.
Turn to the side. Sitting in a chair, you need to maximize the body, first to the right, then to the left. Hold the chair with one hand, straighten the other.
Squats - 15 times.

Any set of fitness movements can be performed in the morning after arriving at the office, or at lunchtime to relieve fatigue and stress from sitting work.

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

Which to choose: cardio or weight training

Cardio is considered to be the most effective form of exercise for weight loss. In addition, cardio builds 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 an alternation of relaxation and muscle tension. Muscle fibers break during exercise, so a rest phase is necessary after strength training. It is best to do such workouts every other day to allow the muscles to fully recover. In terms of training, strength and cardio can be alternated every other day, this will give the body a load to burn fat and at the same time work muscles.

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

Workout plan for weight loss

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

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

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

Selection of pre-workout warm-up exercises
A selection of post-workout stretching exercises

For beginners:

For 20 minutes: 30 seconds of work / 15 seconds of rest, 2 turns, 2 minutes of rest between turns
For 30 minutes: 30 seconds work / 15 seconds rest, 3 rounds, 2 minutes rest between rounds

Intermediate:

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

Advanced:

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

Timer for 30 seconds of work / 15 seconds of rest:

Timer 40 seconds working / 20 seconds rest:

Timer 45 seconds on / 15 seconds off:

Timer 50 seconds working / 10 seconds rest:

Complete 10 minute static abs workout for beginners and advanced
10 Minute Complete Posture Workout: 10 Back Exercises
Rowing machine: what it is for, advantages and disadvantages, efficiency

Other types of exercise and workout at home

In addition to the workouts mentioned above, there are millions of exercise options that you can use to burn fat. Here are a few examples you can do at home to add variety to your workout routine:

Yoga

When you see people doing yoga, you might think that it is quite easy, especially because they move around a bit unlike other activities. But yoga is also considered to be one of the most effective weight loss methods. You can even do yoga at home. Exercise includes meditation, breathing control, and the use of certain body postures that can help you shed body fat.

Pilates

And who told you that you can only do Pilates at the gym?

If you have a carpet, you can even do it at home. There are Pilates exercises that can strengthen your abdominal 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. You may even have prominent muscles and become much more flexible on your own.

Moreover, you can also improve your posture.

List of useful products to lose weight quickly at home

Nature has taken great care of us, due to which there are many products that will not only help keep you from getting better, but will also help you burn fat. Their presence is compulsory in the diet, and it is an incomparably more reasonable solution than fasting:

fruits (pineapple, grapefruit, apples, figs, kiwi, avocado);
vegetables (cabbage, seaweed, carrots, ginger, celery, herbs), as well as soups and salads in mashed vegetables;
(strawberries, raspberries, currants, blueberries, gooseberries);
nuts (walnuts, pine nuts, almonds, peanuts);
dried fruits (prunes, dried apricots, raisins, dates);
(they can replace meat, but remember this is a difficult product to digest);
low-fat kefir and cottage cheese;
lean chicken, turkey and fish (especially seafood);
cereals (buckwheat, oatmeal, etc. ).
drinks (tea: green, ginger; water).

Easy exercises to lose weight fast

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

Hands

Flexing the arms will help tighten the muscles in the forearm. This exercise uses biceps and triceps and requires dumbbells to do it.

You should stand up straight, bend your knees a little, tighten your stomach. Then start to slowly bend your arms at the elbows and pull them towards your chest. You need to do 2 to 3 sets of 18 to 25 times.

Push-ups can also help you work your arms in a short time. You need to take the supine support, the support on the palms and toes. We bend and unfold the arms at the elbow joints, the body falls to the surface of the floor. The recommended number of push-ups is 15-20 times.

Hips

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

The slits not only strengthen the inner thigh area, but also the calves. Execution technique: stand straight, legs together, step forward as far as possible, bend the knee at a right angle. We linger in this position, then return to the starting position.
Slits can also be done on the side. We take a step to the right, then to the left, while the knee should be on the toe line. The number of repetitions for each leg is 20 to 25, in 2-3 sets.

You can engage the inner thighs and glutes with the leg abduction. To do this, you need to stand on all fours, tighten your abdominal muscles, and then move your leg to the side. The foot should be parallel to the surface of the ground. It is necessary to perform 2 sets of 20-25 times on each leg.

Buttocks

Squats can help you tighten your glutes. They can be done with or without weights, the legs can be together or wide apart when running. You can alternate between different types of squats. This type of exercise does not require a special warm-up, you can do it at any time. It is necessary to perform 2-3 approaches 15-20 times.

Glute Bridge - performed from a supine position with the legs bent at the knees and the palms near the hips. We tear the buttocks off the ground, we lift them as much as possible. To occupy this position, we descend. It is necessary to perform 2-3 approaches 15-20 times.

The chair is not a technically difficult exercise, but requires a lot of endurance. From a standing position, we begin to squat, as if we were sitting on a chair. We keep the back straight, the palms can be brought together at the back of the head. At the level of the imaginary chair, we fix the position. You have to stay in this position from 20 seconds to 1 minute.

Press

"Plank" - strengthens core and lower back muscles. It is performed from a lying position on the floor, you need to stand up with outstretched arms, transferring the weight of the body to the palms and feet. The back and legs are in one line. You need to hold the bar for 30 to 60 seconds. Then rest for 30 seconds and complete the second run, getting into a position where the arms are bent at the elbows. You should also maintain this position for 30 to 60 seconds. When performing, we put maximum strain on the muscles of the buttocks, back, abdomen and legs.

Leg Raises - performed while lying down. You have to lie down on the mat, your hands alongside your body, you start to slowly raise your lower limbs 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 your abdominal muscles well.

"Empty" - also performed supine, knees bent, arms close to the body. We take the deepest breath possible, the stomach must be sucked in so that it forms a vacuum. We hold our breath for 10 to 15 seconds, then relax the body.

Conclusion

Remember that losing weight = regular exercise + good nutrition. Don't neglect either. Of course, you can only lose weight through diet, but this 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 don't expect results from the 7kg per week series.
Remember your motivation and don't let others mislead you. Do not listen to the persuasion of "caring" friends who assure you that nothing will come from a chocolate or a cookie.
Take photos more often and if you've honestly worked on yourself, after a while you'll be happy to start noticing changes.