Today we’ll talk about physical activity, which not only helps burn subcutaneous fat, but also strengthens muscles and improves mood.I’m not a fitness trainer, I won’t give out advice left and right, I don’t have the education for that.I’ll just talk about the exercises that I do myself and describe how they need to 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, have chronic diseases or other concerns, be sure to consult your doctor!
Stages of doing exercises for weight loss
In order for the exercises to bring maximum benefit, it is better to perform them in three stages.Thus, you will prepare your body for the load and will not harm your muscles and ligaments.So, let's go!
Stage 1. Warm up
At this stage you need to slowly and carefully prepare your body.It's better to start from the top.First we warm up the neck, 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 approximately 3-5 minutes.
Jump rope
After slow movements, we proceed to intense ones.A jump rope is a universal item that is accessible to everyone.You can buy it in almost any store.You can jump as much as you like and at whatever speed you want.Start jumping for 20 seconds, then gradually increase the time.Add 5-7 seconds each workout.It is imperative to jump in sneakers to avoid damaging your 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 sore joints.Therefore, if in doubt, it is better to consult your doctor.You can replace the jump rope by lightly running in place.
Stage 2. Basic exercises for weight loss
Exercises for buttocks and thighs
To make your butt and legs beautiful and toned, perform high-quality exercises, that is, squeezing the muscles and with effort.Then the effect will not be long in coming!
- Plie squat. A very effective exercise that works a large number of muscles.When doing this, make sure that your knees do not go beyond your toes and look exactly in the direction of your toes, and do not fall inward.Also, when doing this, tighten your abdominal muscles 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 do such an exercise, then do simple squats.Just be sure to watch your knees so that they do not peek over your socks and look exactly 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 lunging, 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.
Exercises for the abdomen, creating abs
Our favorite abs!For me, he is the first to suffer when he uncontrollably eats treats.So let's start getting rid of the fat on it.
- Exercise for the upper abs. Lying on your back, bend your knees, put your hands on the back of your head and twist forward with your abdominal muscles.When performing, make sure that your lower back is “glued” to the floor.Suck your stomach in, don’t hold your breath, breathe through your chest.Start with 2 sets of 10 reps
- Exercise for the lower abs. We lie on our back and raise our legs to an angle of 90 degrees to the body.There is also a “scissors” option, which is lifting your legs by crossing them together.Also pay attention to your lower back, stomach and breathing.To start, do 2 sets of 10 reps.
- Exercise for the oblique abdominal muscles. We also lie on our backs with our lower back glued, our legs bent at the knees, we place one leg with the ankle on the knee of the other and twist towards it, trying to reach the knee with our elbow.For women, this is a useful exercise for creating a waist.Pump 2 sets of 15 times on each side.
Hand exercise
- Push-ups. Hands also need pumping.To keep the fat from hanging, we do push-ups.I do them “feminine style” from my knees.Then maybe someday 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 exercise is for you.It pumps up not only your arms, but your entire body as a whole.Plank rules: pull in your stomach and don’t let it loose, your body should be extended in one line, the muscles of your buttocks and thighs should be tightened.So we stand and shake, don’t forget to breathe.Start with 20 seconds, gradually increasing the time from lesson to lesson.An active plank is also useful when you change the position of your arms or legs, but this is for advanced people!
Stage 3. Cool down
Restoring breathing
This stage is necessary to bring the body to its original state, even out the heartbeat, and balance breathing.At that stage, close your eyes, slowly inhale and exhale and thank yourself for taking the time for the health and beauty of your body.
Muscle stretching
It is not necessary to professionally stretch your muscles and try to do the splits.Just stretch your arms up, down to the side, and stretch the muscles in your legs a little.
That's it!I specially prepared the photos for you.Yes, I’m not in perfect shape yet, but I’m striving for it!You can exercise anywhere, anytime.I live in a private house, the weather was beautiful, I went out into the yard and worked out, gloomy weather - I worked out at home.You don’t need super nice fashionable sportswear to show off, any comfortable one 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 period of recovery, so it’s 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 with hungry shaking.If you are really hungry or before your morning workout, you can eat a few dates or one medium banana.The workout will be more successful and you won’t feel sick from hunger.
What time of day is best to exercise?
It is advisable to do the exercises in the morning, but not required.The main thing is to do it 2-3 hours before bedtime, so that the surge of vivacity does not discourage sleep.
Is it possible to exercise if you are unwell?
If you feel unwell physically, it is better to reschedule the workout.You just need to distinguish between general malaise from a possible cold or malaise from a previous workout.If your muscles just hurt, then definitely exercise.
At what intensity is it better to start doing exercises?
The body must get used to it, so do not immediately load it to failure, otherwise the next workout will have to be done through muscle pain.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 pull in your stomach when doing exercises?
During any exercise, tighten your stomach so that it is always tense.To do this, you need to forcefully exhale the air from your stomach, fix it and begin to breathe calmly through your chest.Control your breathing, you should not hold it.
Are breaks needed between sets?
Be sure to take breaks between approaches, but small ones, maximum 20-30 seconds.Don’t rush to do everything quickly, it’s better to do it slowly and thoughtfully with maximum tension in the muscles.Just remember to relax your face and neck.
Do you need special clothing for fitness?
Clothing should most importantly be comfortable - a T-shirt, shorts or pants, socks, sneakers.Since you are working out at home, you don’t have to show off in expensive clothes.Although special clothing for fitness motivates you a little to exercise, because you paid N amount of money for it.
How not to quit exercising?
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 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 exercise will help you lose weight if you don’t normalize your diet.The principle that must be followed 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 do 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 the pp-nutrition, the recipes of which are very easy to prepare from simple products and for the whole family.Follow the links, cook, eat and be slim and healthy!