The problem of overweight today is more important than ever. Both men and women at any age can face it. The causes of overweight are most often a sedentary lifestyle, malnutrition and chronic illness.
To combat excess weight, different methods can be used, but not one of them will have the right effect without the regular performance of weight loss exercises. Consider the features of physical activity to reduce weight, training scheme and possible restrictions on their implementation in more detail.
Rules for performing exercises
In order for the weight loss exercises for women to really benefit, it is worth remembering the following recommendations for their implementation:
Every training should always start with a warm job. At first, perform complex physical exercises, at least unreasonable, as they will lead to rapid exhaustion.
Among the performance of weight loss exercises, you can drink water, but in very small quantities. Will speed up the process of metabolism.
The first training should be kept with a minimal load, especially if before a person there is no playing at all. It is also important not to overdo it. Training 3-4 will be sufficient enough per week. So the mass of fat can be separated enough, but at the same time the body will be able to heal.
It is better not to overdo it before the next training. It will be optimal to get vitamin smoothies, but nothing more. Otherwise, a person will feel the aggravation that will make his training unproductive.
Minimum breaks between weight loss exercises (30 seconds will be sufficient enough).
Training Appendix with dance, jogging or swimming. This will speed up getting the weight loss results.
It is advisable to conduct the first training under the supervision of the coach. It will help to avoid damage and show how to properly perform exercises. Moreover, some people cannot force themselves to play sports, so the coach for them will be a great motivator.
Do not continue to perform home loss exercises when the pain appears. It is better to take a short break, and then continue the training.
Change the exercise groups every month. This will avoid teaching the body on the same loads, which will speed up the weight loss process.
Alternative exercises aimed at training different body muscles. For example, on Monday, train your abdominal muscles, pump the hips on Wednesday and focus on Saturday.
It is better to complete the training with cardio exercises.
Train in full strength. At first glance, this may sound small, but as practice shows, more than 50 % of people stop trying to try already at the third training session, not seeing an immediate result. In this case, it is worth setting the right goal and following it, despite laziness, pain and fatigue. Only regular training will really turn out to be effective.
If possible, it is best to perform training in the fresh air.
Choose groups of exercises depending on the specific goals a person sets himself. It can be a desire to strengthen the press, get rid of sides in the stomach, eliminate cellulite, etc. Eachdo exercise aims to burn fat in a particular area of the body.
It is worth knowing! Even before the training begins, you need to record your initial parameters - weight, abdominal volume, chest, hips. With each later training week, changes can be recorded. This will make it possible to understand if a person moves in the right direction, and whether he should review the physical activity program.
Best Weight Loss Exercises
The best results show the following exercises:
A little lift elevators. Starting position - standing evenly, shoulder legs - width away. Raise your foot in the knee and get attacks, transferring the load from one foot to another. At the same time, it is advisable to hold a 4-5 kg dumbbell per se. This will improve the result.
Push -s. It is necessary to focus on the right arms and legs. Do not bend the lower back, strain the stomach. Slowly make push, relying as little as possible on the floor. Repeat 10 times. In the first training, it can be difficult for a person to make two full push, so you need to prepare for difficulties.
Turning the body. Lie on your back, bend your legs. Run the arms to the sides. Slowly stretching the knees to the right and left stops, stretching the muscles of the sides. Repeat 25 times.
Horizontal rods. Pulling into the bar of at least 5 times in an approach. It will be difficult for people with advanced forms of being overweight due to a large load on the wrist joints.
Planck by raising legs. Turn on the stomach. Focus on your hands and feet. Slowly raise your feet up. Repeat 15 times each.
Jumping in place. Perform with closed legs. Exercise can be completed by meeting.
Equal traffic. Ideal for rapid weight loss, as it allows you to burn up to 140 calories in just 10 minutes intense training.
Jumping on a rope. Exercises allow not only strengthening of the leg muscles, but are also excellent cardio.
Opened aerobics. Such exercises strengthen the back, leg muscles and press. For their implementation, you need to prepare a small platform. You have to be on it with one foot and raise the other as much as possible, bending to the knee. For such training, dancing music is great.
Chartess simulator. It includes the work of the wrist, back, chest and press muscles.
Lay on the side, lift your leg up. After ten repetitions, repeat the same thing lying on the other side.
Get exactly, fold your hands on your chest. Make deep meetings.
Standing, sloping back and back. In this and other exercises, it is important to follow your breathing.
Fact! It is best to perform weight loss exercises for women in a fitness room. There is always a living competition, so the rival spirit will perfectly motivate it, as a result, improve productivity in training.
Auxiliaries
To achieve the fastest and most effective result, home loss exercises are recommended to be supplemented with diabetic nutrition. In this country, it is important to adhere to such advice of nutritionists:
Fully refuse to get alcohol and smoking. Getting rid of bad habits is the key to success in effective weight loss.
Replace harmful useful fats. Thus, it is best to abandon the use of sausages, smoked meat, fatty meat and fried foods. On the contrary, the diet should be enriched with useful fats included in vegetable oil, avocados, nuts.
Consume low -power low products. It can be cottage cheese, sour cream, white cheese.
Refuse to use fresh pastries, cakes, cakes. Instead of bread, it is best to use diet crackers.
Finish the diet in such a way as to consist of 70 % of vegetables and fruits, 20 % protein and 10 % of healthy fats.
Review your food habits. Instead of ordinary fast food, snacks are best replaced with useful nuts or yogurt at home.
Prioritize cereal crops (buckwheat, oatmeal, rice). It is better to cook porridge in the water without adding oil. As for pasta and potatoes, they can be consumed, but in limited clashes.
To make useful nutritional food prevails in the menu. They can be different vegetable soups, curd tables, greens salads, etc.
Prioritize boiled or roasted food. Food thus prepared is considered dietary and less high than fried dishes.
Avoid night foods. The last meal a day should be no later than seven in the evening.
Eat often but in small portions. This will remain complete, and at the same time saturate your body with useful trace elements.
How to remove fat from the abdomen
One of the best methods for losing weight is to use a stake. It helps to use your back muscles, hips, buttocks, abdomen. Moreover, training with a stake not only reduces calories but also improves blood flow to the pelvis.
If you have never trained with a stake, you should not open this business for a long time. To get the maximum result, it is best to use a weighted pin with an uneven surface. In addition to the extra load, it will massage the sides.
It is advisable to twist the turn for five minutes over and over. Gradually, you can increase the duration of such training up to twenty minutes.
During classes, it is important to monitor breathing. Must be fast and equal. Otherwise, permanent breathing will lead to rapid fatigue and dizziness.
Attention! Weight loss exercises for women can be supplemented with almost any sport. It can work, cycling, any aerobics. Yoga is also very effective. It not only improves flexibility, but also normalizes a person's psycho -emotional state.
Moreover, the following exercises for weight loss are no less effective:
Do exactly, place your feet -wide wider and bend slightly on your knees. The hands also bend. Make your body luggage, straining the muscles as much as possible. Repeat 15 times.
Be on all four sides, deliver your palms to the floor. Drain the stomach, straining the press. Bend your back, and then stretch forward, stretching the abdominal muscles.
Inhale as deep as possible and hold your breath for 10 seconds. At this time, the press muscles are as much as possible. Repeat 5 times.
Lying on the floor, bend the legs. Take your hands behind your head. Raise the body up, discharging the press. Follow the breathing. Raise in inspiration, sink in extraction. Repeat ten times in three approaches.
Stand on the bar on the elbows and strain the abdominal muscles. Raise the pelvis to stop, then slowly lower down.
The best group of exercises
Home weight loss exercises work best with an integrated approach to their implementation. At the same time, it is best to perform at least 6-8 different types of exercises at a training session.
The simplest system, but at the same time effective exercises for rapid weight normalization includes:
Lie on your back, put your hands under the hips. Slowly moves the accent on the hands, raising even the legs up. Fasten yourself in this position for a few seconds.
Walking in place for 2-3 minutes. At the same time, it is important to lift your knees as high as possible.
Lie on the floor, bend your legs to your knees. Based on his hands, slowly raise the pelvis. 20 times
It lies on the back, strain the press. Raise your feet in an even position and perform their oscillations in the principle of "scissors". Repeat 25-30 times.
In the same position, bend your legs to the knees and the hands are on the elbow. Perform the knee by pulling up to the elbow.
Tip! It is better to perform such exercises early in the morning. This is due to the accelerated metabolism in the first half of the day and the large load of energy. That is why morning training is always more effective than evening.
Restrictions on active training
In most cases, home exercises for weight loss contribute to improving a person's overall well -being and strengthening his health. Despite this, it is worth knowing about the following conditions in which it is not advisable to provide an additional load on the body:
The post -operative period recently suffered. In this state, the body can be heavily weakened, so training will impoverish only one person, making it already exhausted. Furthermore, playing sports immediately after surgery can be short -sighted due to the risk of stitches, edema formation and the appearance of severe pain.
Menstrual period. At the same time, it is not recommended to perform weight loss exercises for women due to the risk of bleeding and increased cramps. It is worth noting that sometimes this process continues as painful as besides lying, a woman will not be able to do anything. There is no doubt about any training.
The period of deterioration of severe chronic diseases. Especilatrately, especially dangerous to perform exercises for loss of weight of the sides or other parts of the body with hypertensional crisis, actively leaking of diabetes, bronchial asthma.
Damage to the skeletal muscle system. It can be a fracture, bruising or serious degenerative joint diseases (arthritis, arthritis, etc. ). In a process and acute inflammatory pain, you should not perform weight loss exercises. It is necessary to wait for the state to normalize, and only after that return to the previous physical activity and train further.
Pregnancy in the late stages or the risk of abortion. At the same time, it can be extremely dangerous to perform weight loss exercises for women. Accurate information about such a restriction can only one physician in each case.
The presence of lesions on the skin (abrasive, allergic manifestations in the form of a rash, etc. ).
Disordishes serious emotional, neurosis. It is best to refuse active training, but yoga and other relaxing methods can become very useful.
The period of acute viral, respiratory or infectious diseases. By the time of complete recovery, it is best to replace physical activity with light charging. Otherwise, weight loss exercises can only aggravate a person's condition (cause nausea, fever, weakness, sweating and other unpleasant symptoms). If a person is not sure if there are contraindications for performing weight loss exercises before starting training, he must consult a therapist he observes.
Homewear exercises for weight loss are rightly considered one of the best ways to reduce weight without risk of side effects. Despite this, in order for independent training to deliver positive results, they must be performed regularly for at least two months. This is the only way to observe significant improvements in the general figure and well -being.
