Effective weight loss exercises

You can get rid of excess weight and put your figure in order only if you combine a diet with physical exertion. Recently, the lifestyle of many people has been leaving the best: abundance of fatty and high -calorie foods, a sedentary lifestyle, a minimum of activity, a lack of oxygen. All these factors negatively affect health, lead to weight gain and the appearance of all kinds of diseases. Doctors strongly recommend at least half an hour to devote daily sports. This will have a beneficial effect both on the general state of the body and in appearance. Let's find out which exercises are effective for weight loss.

Basic complex of effective exercises

It is not necessary to buy an expensive subscription to a fitness club or a gym. It is quite possible to deal with at home, the main condition is the regularity of training. Those who had never played sports before start with basic exercises. They are not complicated in execution, but, nevertheless, will be able to prepare the body for more serious training. Beginners should start from 20-25 minutes, gradually increasing time. In order to avoid injuries and sprains, effective exercises for weight loss at home are performed slowly, without jerking. It is better not to use weightlifters yet, or take dumbbells weighing no more than 1 kilogram.

You need to start any training with a warm -up. You can just dance to funny music, knead the shoulder girdle, perform swings of the legs to the sides and light squats. Five minutes of active movements will help prepare muscles for further work.

Simple, but very effective exercises for weight loss at home should be performed 16-24 times in 2-3 approaches.

1. Squats.The legs are shoulder -width apart, the feet look straight. Squatting, make sure that the knee does not go beyond the toe, while the pelvis is far away.
2. Lugs.From the position of standing, alternately with the right and left foot, step forward, while the knee is bending at a right angle.
3. Plie.Standing is wide, socks look in different directions, you should squat as low as possible. The inner surface of the thigh is strained, as well as the muscles of the buttocks.
4. Straight hands are extended to the sides, palms look at the floor. With an effort to perform movements, as if the palms are hit on the surface of the water. At the same time, do not bend the hands or lower.
5. Exercise for the press.Lying on the back, legs bent and stand on the floor, hands behind the head. On the exhale, raise the case, lower it. Do not press the chin to the neck.

Complete training with stretching. Sit on the floor, spread your legs wide. Gently stretch the body first to the right leg, then to the left, then stretch your hands forward and reached for your hands.

Effective exercises for weight loss of the abdomen

Press exercises should not be performed on a well -fed stomach. Be sure to breathe correctly - exhale is always made on efforts. In order for the stomach to become flat, it is necessary to pump the muscles of the upper press, the lower and not forget about the oblique muscles. All the most effective exercises for weight loss of the abdomen are performed 20-25 times in three approaches.

1. Lying on the floor, on the back, legs bent at the knees, hands behind the head. On the exhale we raise the case, but not completely, but only tearing the shoulder blades from the floor.
2. The same position as in the previous exercise. Raising the case, reach the left leg with our right hand, with the left hand - behind the right. Oblique muscles work here, and the upper press is involved.
3. A very effective exercise on the lower press is raising straight legs. If when raising it will break away from the floor, you can put your hands under the buttocks. The complicated option - lowering the legs, do not touch the floor with them.
4. The legs are raised and look at the ceiling. On the exhale, pushing them up, we try to pull their socks on ourselves. The lower part of the press is strained.
5. The case lies completely on the floor. We try to raise the upper part of the body at once and tear straight legs from the floor.
6. Sitting on the floor, the legs are bent at the knees. We are trying to reject the case as far as possible, while the entire press is completely strained - both upper and lower. We return to the starting position.

Effective exercises for losing weight sides

Often women suffer from fat deposition precisely in the field of sides. There are ugly rollers that cannot be hidden. Effective exercises for losing weight sides and diet will help make the waist line of elegant and remove unnecessary fat. To do this, you need dumbbells at least 2 kg each and fitball. The more repetitions, the better.

1. The position is standing, legs shoulder -width apart, hands behind the head, the elbows look in different directions. We turn the body first to the right side, then to the left.
2. In each hand on the dumbbell. We carry out inclinations first to the right, then to the left.
3. The dumbbells lie on the shoulders, hold them with our hands. With the right elbow we try to reach the left side as far as possible, the left - to the right.
4. One dumbbell is clamped with two straight hands over his head. On the exhale with the same straight hands, the slope to the right, inhale - the starting position, exhale - the slope to the left.
5. With straight arms extended forward, we hold fitball. We perform twisting in one and the other.
6. Fitball should be lean against the wall, lie on it with one side by one so that the legs rest against the wall. Hands bent at the elbows behind the head. We raise the case, while the entire side surface is strained. Repeat the same on the other side.

Effective exercises for losing weight

In order to get rid of fat deposits on the legs and make them attractive and slender, you need to work hard. Do not regret yourself, performing effective exercises for losing weight, because the end justifies the means. The best option would be a combination of aerobic loads with strength training. In order to strengthen the muscles of the legs and achieve their weight loss, you can not start classes on an empty stomach. In a couple of hours, eat protein food or fruit salad.

1. The best and most effective exercise is squats. The lower the pelvis drops, while maintaining a right angle in the knees, the better the buttock muscles will work.
2. Lunches forward, back, right, left. We make sure that the knees do not go beyond the toe.
3. Legs are shoulder -width apart, climb to socks, tearing the heels from the floor. The calf muscles work in this exercise.
4. Twins straight legs back. You can perform this exercise standing, or you can also on the elbows and knees on the floor.
5. Twins to the sides. Also, the exercise is performed both standing and in the knee-elbow position. In the latter case, it is necessary to ensure that the body does not deviate to the sides, and the leg, which is performed by swings, was always straight.
6. Lying on the back, legs bent at the knees. On exhalation, the pelvis rises up, the heels do not break away from the floor. On inspiration, we fall into the starting position.

Effective exercises for losing weight hips

In women, excess fat is often deposited in women. This is due to physiological characteristics, as well as a sedentary lifestyle. In order to make the hips slim and fit, you need a set of exercises aimed at losing weight of the lower body. As always, perform effective exercises for losing weight and hips 15-20 times in 2-3 approaches.

1. Close a dumbbell under the knee. The right foot bent from the dumbbells to fulfill the swings as high as possible, make swings 20 times, then repeat the same with the left foot.
2. Standing, put one leg on the toe, perform squats, while the pelvis stretches back. Change the leg.
3. Lying on the right side, perform swings with a straight left foot, repeat on the left side with the right foot.
4. Lying on the stomach, hands under the chin. On the exhale, raise straight legs, straining the buttocks and hips, lower it to the floor.
5. Lying on their backs, straight legs look at the ceiling. We dilute as wide as possible on inhalation, on exhalation we reduce back. The inner and outer surface of the thigh works.
6. Lying on the back, legs bent at the knees and stand on the floor. We raise the pelvis, and we reduce the knees together, on the exhale we dilute the knees, lower the pelvis to the floor.

Effective exercises for losing weight

Very often, women ignore their pens, and the muscles on them become flabby and loose over time. Especially those who have the first of all become fat and shoulders suffer. But a set of exercises on the muscles of the hands will help them lose weight in order to safely wear T -shirts and sundresses. Effective exercises for weight loss of hands are performed with dumbbells of at least 2 kg each.

1. Standing, legs shoulder -width apart, hands are straight and look at the floor. Raise the right and left hands forward in turn.
2. The next exercise is similar to the first, but only you should raise both hands with dumbbells clamped in them.
3. Breeding straight arms to the sides. We do this on exhalation, our hands are slightly bent at the elbows.
4. Biceps exercise. The elbows are pressed to the lower back, the palms look out. It is better to take a heavier weight for this exercise. We raise our hands to the shoulders, while pressing the elbows to the body, on exhalation we return our hands to its original position.
5. The triceps exercise, which is also best performed with heavier dumbbells. Hands behind the head and bent at the elbows, while they hold dumbbells. On the exhale, raise our hands up, but the elbows should be pressed to the ears. On inspiration, we lower our hands down.
6. There is no better exercise for losing weight than push -ups. It can be performed, kneeling, the elbows look to the sides. We lower the body as low to the floor as possible, while the muscles of the back, arms, shoulders and the press are strained. We rise to the starting position. After several approaches, you should definitely pull your arms and back.

Tips and recommendations

In order to achieve the desired success, you should regularly perform an effective set of exercises for weight loss. Power training should be alternated with aerobic and cardio loads. Running, fast walking, active dances, cycling, swimming will bring no less benefit than burden exercises. After strength training, the muscles should be restored for at least a day, so do not arrange a strength training for several days in a row.

If the training takes place at home, it is necessary that the room is well ventilated. Fresh air is necessary when playing sports. There will be no effect if you do not regularly and not systematically. You should configure yourself for a long work, and if at the beginning there is a desire to skip training, lie down on the sofa or eat cream cake, then the muscles will get used to constant load, and effective exercises for weight loss at home will bring only positive emotions.

Training should start with a warm -up. 5-10 minutes of the aerobic load will warm the muscles, which will avoid stretching and allow the muscles to work more efficiently. At the end, you must reach and relax.

Do not forget about proper nutrition. Together, effective physical exercises for weight loss and a balanced diet will help to lose weight faster and more efficiently. It is impossible to abandon food, to sharply limit the receipt of calories. It will be enough to refuse baking, sweets, fatty and fried dishes, and quick cooking products. Those who are actively involved in sports in the diet are necessary for protein so that the body does not take it from muscle tissue. You also need to include cereals cooked on water, vegetables, seasonal fruits in the diet. And we must not forget about clean drinking water.

Regularly training and adhering to a healthy diet, very soon the reflection in the mirror will pleasantly surprise.