Overweight is a common and painful problem. Diet alone is not enough-you must do certain weight loss exercises. Any organism is an individual. If you want to correct your figure, you need to make a specific plan for yourself, carefully study some rules for the most problematic parts, and if you are ready to follow them, you can safely plan your exercise.
- Pay attention to your daily menu. To solve the problem comprehensively, the effect of training will be higher. We burn calories and break down fat through exercise, but if we eat more and more calories, losing weight will still be a pipe dream. The meal should be balanced, but without frills.
- The number of exercises per week is 2-4 times, starting from 30 minutes.
- Pay attention to your breathing. Exercise should be so stressful that breathing becomes faster and heart rate increases-this is a prerequisite for burning fat.
- Weigh your weight before you start exercising, and measure your weight 2-3 times a week.
- Don't force the incident to make the weight drop evenly, and the results obtained have time to gain a foothold. Remember-not fanaticism, but regularity!
- In order not to spoil your posture, please practice the abdomen, arms, legs, side, etc. alternately.
It is recommended not to eat within 1-2 hours before and after training. It is not worth exercising before going to bed, it is best to choose the time in the morning or noon.
Abdominal weight loss exercise
Lie on the floor and start setting. Focus? go!
- Bend your knees and press your feet on the floor. Put your hands behind your head and slowly lift your body. Pay attention to your elbows-they should point to the side, with your lower back pressed against the floor. Perform 20-40 boosts, starting small. Try to increase the amount of exercise each time.
- We return to the starting position. Pull your bent knees to your shoulders, keeping your lower back pressed against the floor. We pull at least 20 times.
- distortion. The starting position is the same, but the left leg is placed on the bent right knee. The body reaches the left knee, while the buttocks remain in place. Perform 20 times.
- We return to the previous starting position and "twist" the bent leg onto the shoulder-20 times.
- Let's switch legs-now the right leg is on the left and the left elbow is on the right knee (also 20 times).
- The position from the last exercise. We try to connect the shoulders and the bent legs as close as possible and pull them up (20 times).
- Put your hands behind your head and raise your legs. We lowered and raised our legs until our fingers touched the floor.
- In this case, we lifted our shoulders-also 20 times.
- We kept our legs at a 45-degree angle and raised our shoulders. After a few seconds, we lowered our shoulders while bending our legs. (6-7 times).
- Bend your knees and put your hands behind your head. Perform circular body movements by lifting your shoulders off the floor. Do three sets of sweat three times in each direction.
- Straighten your legs while lying on the floor. Stretch your arms over your head. Elevate your body to a sitting position. Reached out to the sock. Back to the starting position. 10 elevators.
- Straighten your legs and extend your arms behind your head. Elevate your body to the "sitting" position, stretch your hands and toes, and return to the original position. 10 times.
- Just raise your straight legs and put your hands behind your head. "Touch the floor with your heels 0 times, then lift up. Lie on the floor for a few minutes, relax, and don't get up suddenly. It is recommended not to drink water earlier than 10-15 minutes, and you can only rinse your mouth at first.
Weight loss exercise
Any woman can make her legs attractive, but for this you need to open up willpower and put in some effort. The best exercise for all muscle groups in the legs is jumping. To do this, buy a rope and adjust its length according to your height. This simple fitness machine is very suitable for housewives, young mothers, and even pensioners. Just a few minutes of free time, your legs will always be in good condition.
Jump:
- In place;
- On one leg, every 10 jumps alternate, alternate, and so on;
- In two passes and rebounds.
For beginners, jumping for 1-2 minutes is enough. If the weight is heavy, don't overwork-pick up other compounds. And resume skipping rope after the weight is relatively normalized. Running helps to strengthen the muscles and make the legs look sporty and harmonious. Jogging every day trains endurance and helps burn fat in other parts. Exercising on the simulator is almost the same as running on the sports field, but it is healthier to breathe fresh air at the same time. Feel free to go to the park or stadium.
Stepper
A good way to imitate stairs. The stepper provides the same load for the legs as when climbing to a high floor without an elevator (which, by the way, can also be used). At the same time, it consumes a lot of calories, and the stepper motor is designed for this.
Swim
The swimming pool can not only help you lose weight, but also has a beneficial effect on all muscle groups without too much stress. Water aerobics classes require greater impact, but simple swimming will bring many benefits. Just swim for fun! Water will take away a lot of calories, and it’s no secret that your appetite will open up after bathing. Don't raid the food supply in the form of steamed buns and meat-replace them with herbs or green tea.
Leg weight loss exercise
Almost every woman has problem areas. We are often troubled by cellulite or sagging skin. It only takes a little increase, and a bunch of dangerous fat appears on the inner thigh. This is completely understandable from a physiological point of view-after all, the inner thighs are hardly used when walking. Leg weight loss exercises are often referred to as inner thigh exercises. Before starting class, you need to warm up to prepare for undeveloped muscles. You can perform several torso and head turns, bends, and lunges on each leg. Stretch the ribs of the foot for about 3 minutes.
Exercise the inner thighs
- Leg weight loss exercises will quickly make the inner thighs slimmer. Stand up straight, straighten your shoulders, and place your hands on your waist. The feet should be shoulder-width apart. The weight is transferred to the left leg. Point the toes of your right leg towards you, and then move the left leg 15-20 times. After changing legs, repeat the exercise.
- Stand up straight, lock your arms at your waist, spread your legs, squat slowly, and squat as much as you can. This is not difficult for you. Make sure it doesn't hurt. 10-15 times.
- In the same position, with your feet parallel, squat, roll over your right foot, and straighten your left leg at the knee. Alternate legs 15 times.
- Sit on the floor, leaning on your back with your hands and stretching your legs forward. We immediately raised our legs to a height of 10 cm. The exercise is to stretch and lift the legs as much as possible.
- Lie on your left side, leaning against your right hand. The one on the right is still in front. Place your right foot on the floor in front of your left knee and raise and lower your left leg (do not touch the floor).
- Lie on the floor with your legs raised (90 degrees), elbows supported, and cross X-shaped movements.
- Sitting exercises on the edge of the chair. Put a thin book between your knees, tighten your thigh muscles, squeeze for 30 seconds, and relax your hips. Perform 15 times.
Exercise for thin thighs
Excessively large thighs are mainly a concern for women. Since the hips occupy the visible part of the body, a disproportionate view can ruin the overall experience and cause a lot of trouble. Simple exercises don’t have to be done in the gym; you can do them easily at home.
Squat against the wall
Stand against the wall and press the entire wall surface against the wall. Pay attention to your posture. We spread our feet shoulder-width apart, inhale slowly and slide along the wall until the knees are bent at 90 degrees. Keep your posture and slowly return to the starting position after a few seconds. 2 groups, 10 times each.
Multi-stage squat
A good tonic exercise. Place your foot on a step platform that is one step higher than your other foot. We turned our knees in different directions. Squat down until your knees are parallel to the floor. Repeat 10-12 times, changing legs.
Lunge
Through this exercise, the front part of the thigh is loaded. In order to make the weight loss effect stronger, you should hold dumbbells in your hand. Take a step forward with your right leg and lower your torso until your knee touches the floor. Change legs 10-12 times.
In addition, you can use ordinary stairs for exercise. Climb up, step over a step, improve the effect, and keep your hips in good shape forever.
Side weight loss exercise
The excess fat on both sides makes our waistline far from ideal.
- The best way to lose weight on your side is to lift and lower your torso while lying down. This is the most popular method and is called "pump pressure". If you add correct breathing (lift the torso, inhale, return-exhale), the effect will be even greater. You can raise your shoulders and the entire torso at the same time.
- Another way is to exercise your abdominal muscles. To strengthen them, we sit on the floor, put our hands behind our backs, and put our palms on the floor. Raise your legs to a 45-degree angle and slowly return to their original position.
- Weighted slope. Keep your feet shoulder-width apart and hold the dumbbells in both hands-slowly bend to one side. This will stretch the outer muscles.
- A popular remedy is massage hoop. The hula hoop needs to be twisted for 20 minutes a day. When you get used to it, use different fillers to accentuate it.
- A huge elastic ball-a fitness ball-can bring many benefits. Sit on the ball and roll left and right, keeping your body still. Lower your shoulders, after a while you will feel the tension in the oblique muscles. Lie on the ball, raise and lower your right leg, do 10 reps. Then we switch legs.
Weight loss exercise
If the arm muscles are loose and lack tension, it will look very ugly. Exercise should be done 3 times a week, and care should be taken to ensure that excessive pressure does not strain the spine. Tighten your abs by bending your legs slightly to avoid stretching the ligaments under your knees. At the beginning of the training, the arms should be warmed up slightly to make the muscles more flexible to the load.
- Put your hands on the belt and spread them out in different directions. In addition, the previous position-move to the left, then move to the right. Get close to the sofa or chair, lie on the floor, raise your legs, and place them on the raised platform. Do push-ups and stay in the lowest position for a short time. (20-30 times).
- Keep your feet shoulder-width apart or wider, with your arms aside. Do circular movements with both hands back and forth, 8 times.
Dumbbell exercises
Dumbbells are one of the most effective arm slimming tools. The weight of dumbbells needs to be gradually increased, but the safety limit does not exceed 4 kg.
- Stand up straight and lower your arms with dumbbells. Bend your elbows and spread them on different sides, lowering them (10 times).
- Put your hands and dumbbells behind your head, lift and put them down (30 times).
- For lying exercises, we use dumbbells weighing no more than 2 kg. Lie down, extend your arms and dumbbells to both sides, connect at the level of your chest, and return to the original position. 30 times. Now just spread your arms to the sides and go back. (30 times). The next stage is to move your hands forward and then to the starting position.
- Keep your feet shoulder-width apart. Pull your right hand from the dumbbell and place it on the elbow near the ear. We unscrew the brush from our body, slowly starting from the back of our head and then dropping our hands. The dumbbell should be at the level of the left shoulder. We support our elbows and gently straighten our arms. Do 20 exercises and then change hands.
- Use dumbbells to press your arms against your chest. At the same time, stretch your arms and legs forward, alternating between these lunges. For each hand, repeat 10 times.
push ups
Lean your legs against the obstacle and squeeze each other. Hold your arms tightly at the elbows and focus on your hands. We squeezed our hands, lowered our body, and lightly touched the floor with our chest. Push up 10 times. Push up from the wall at the same time, then squat down and place your palms on the chair. Do push-ups 10 times.
Exercise for thin buttocks
The body and structure of women are very different from men, so training must be planned in some way. Generally speaking, the formation of female body shape occurs under the influence of the female hormone estrogen. The shape of the pear means that fat is deposited on the thighs and buttocks, and the fat deposits are only necessary to participate in the body's reproduction. Correcting their shape is quite difficult. If you exercise regularly 1 hour 3-4 times a week, your muscles will tighten within a month.
- Sitting on the floor, we stretch our legs forward and keep our back straight. With the help of the muscles, start to move back and forth for 2-4 minutes.
- Lean your knees on the floor and spread your arms parallel to the floor. Alternately lower the hips to the floor, on the left and right sides of the feet. Repeat 20 times to the left and the same number of times to the right.
- We use the hips to draw a figure eight for 3-4 minutes while standing.
- We put down our hands and stood upright. Raise the knee, fix it for 5-7 seconds, and return to the main position. Also use the left foot (12-15 times).
- At the same starting position, we squat down and stretch our arms forward (20 times).
- On our knees, with the focus on our hands, we performed another effective exercise. The bent leg of the knee presses on the chest, and then straightens it back. At the same time, the weight is evenly distributed. Perform this exercise 10-12 times rhythmically on each leg.
In addition to these exercises, aerobic exercise, running, walking, and cycling also have good results. If you lean forward slightly for exercise, the lower muscles will work best. Tilt up, the lower muscles can work better while burning more calories. Remember, self-control is the main driver of training success. It is you who must control the body, not you. Spend an hour several times a week, and your body will become obedient and beautiful.