Exercises for weight loss: benefits, rules and features

Excessive weight problems today are more relevant than ever. Both men and women of any age can face it. The most common causes of obesity are inactive lifestyle, malnutrition and chronic diseases.

To combat excess weight, different methods can be used, but not one of them will have the right effect without the normal performance of weight training. Consider features of physical activity to lose weight, training schemes and possible restrictions on their implementation in more detail.

Rules for doing training

In order for training for weight loss for women to be truly beneficial, keep in mind the following suggestions for its implementation:

1. Any training should always start warmly. Initially, do complex physical training, at least unreasonable, as they will lead to rapid fatigue.
2. Among the performance performance for weight loss, you can drink water, but in very small quantities. It will speed up the metabolism process.
3. The first training should be held with minimal load, especially if before that one does not play sports. It's also important not to overdo it. Exercise 3-4 will be enough a week. So the fat mass can split enough, but at the same time the body will be able to recover.
4. It is best not to eat too much before the upcoming exercise. It will be optimal to take vitamin smoothies, but not more. Otherwise, one will feel the weight that will make his training unproductive.
5. The minimum leave between weight loss exercises (30 seconds will be enough).
6. Additional training by dancing, running or swimming. This will speed up the weight loss result.
7. It is advisable to carry out the first training under the supervision of a coach. It will help prevent injury, and will show you how to practice properly. Moreover, some people can't force themselves to play sports, so coaches for them will be a very good motivator.
8. Do not continue to practice at home for weight loss when pain appears. It is best to rest for a moment, and then continue training.
9. Change the training set every month. This will prevent the familiarity of the body with the same load, which will speed up the weight loss process.
10. Alternative exercises aimed at training different body muscles. For example, on Monday, train abdominal muscles, hip pumps on Wednesday, and on Saturday focus on the back.
11. It is best to complete training with cardio training.
12. Train with full strength. At first glance, this may sound complicated, but as a practice shows, more than 50 % of people stop trying in the third training session, not seeing the results immediately. In this case, it is worth setting the right goals and following it, despite laziness, pain and fatigue. Only the ordinary training is true -it will be effective.
13. If possible, it is best to practice in fresh air.
14. Select a set of exercises depending on the specific goals set by a person. It can be a desire to strengthen the newspaper, get rid of the sides of the stomach, eliminate cellulite, and more. Each exercise is intended to burn fat in separate areas of the body.

It's worth knowing! Even before the start of the training, you need to record your initial parameters - weight, stomach, chest, hips. With each next week of training, changes can be recorded. This will make it possible to understand whether a person moves in the right direction, and whether he or she needs to review the physical activity program.

The best weight training training

The best results indicate the following exercises:

1. The elevator lifts a little. Position starts - stand evenly, shoulder legs. Increase the legs in the knees and take the attack, moving the load from one foot to the other. At the same time, it is advisable to hold a dumbbell weighing 4-5 kg by itself. This will increase the results.
2. Minus -up. It needs to focus on the arms and legs straight. Do not bend the bottom, stomach tension. Slowly push, lean as low as possible to the floor. Repeat 10 times. In the first exercise, it is difficult for someone to do two full rounds, so you should be prepared for difficulty.
3. Change the body. Lying on your back, bend your feet. Drive your arms to the side. Slowly stretch the knee to the right and left, stretching the muscles -The side. Repeat 25 times.
4. A horizontal bar. Interesting in the bar at least 5 times in one approach. It will be difficult for people who have sophisticated obesity forms because of the huge load on the joints.
5. Planck by lifting feet. Turn on the stomach. Focus on hands and feet. Slowly lift your feet. Repeat 15 times each.
6. Jump in place. Do it with closed feet. Exercises can be supplemented with squats.
7. The same traffic. Ideal for rapid weight loss, as it allows you to burn up to 140 calories in just 10 minutes of intense exercise.
8. Jump on the rope. Exercise allows not only to strengthen the leg muscles, but also very good cardio.
9. Aerobica steps. Such exercises strengthen the back, leg muscles and newspapers. For its implementation, you need to provide a small platform. You should be on top of it with one foot, and lift the other as much, bending on the knee. For such exercises, great dance music.
10. Simulator rowing. He involves the work of the hand, back, chest and press muscles.
11. Lying next to, lift your feet. After ten repetitions, repeat the same thing lying on the other side.
12. Be exactly, fold your hands on your chest. Make squats inside.
13. Stand, sting back and back. In these exercises and others, it is important to follow your breathing.

Facts! It is best to do weight loss exercises for women in the fitness room. Often life competition, so the spirit of competition will be motivated perfectly, as a result, it will increase productivity in training.

An additional step

To achieve the fastest and most effective results, home training for weight loss is recommended to supplement diabetes. In the state, it is important to adhere to such nutrition tips:

1. It is true that they refuse to take alcohol and smoke. Eliminating bad habits is the key to success in effective weight loss.
2. Replacing useful harmful fats. Therefore, it is best to leave the use of sausages, smoked meat, fatty meat and fried foods. Instead, the diet should be enriched with useful fat contained in vegetable oil, avocado, nuts.
3. Eat low sour -milk products. It can be cottage cheese, sour cream, white cheese.
4. Refuse to use fresh pastries, sugars, cakes. Instead of bread, it is best to use nutrition crackers.
5. Complete the diet in such a way that it consists of 70 % of vegetables and fruits, 20 % protein and 10 % healthy fat.
6. Check your food habits. Of the usual fast foods, snacks are replaced with useful beans or home yogurt.
7. Prioritize the culture of cereals (buckwheat, oats, rice). It is best to cook porridge on water without adding oil. For pasta and potatoes, they can be eaten, but in limited collisions.
8. To make useful foods food occurs in the menu. It can be a variety of vegetable soups, casseroles cottage, salads with vegetables, etc.
9. Give priority to boiled or baked foods. Foods provided in this way are considered diet and less high -calories than fried dishes.
10. Avoid dinner. The last meal every day should not be later than seven afternoon.
11. Eat often, but in small portions. This will remain full, and at the same time penetrate your body with a useful trace element.

How to remove fat from the stomach

One of the best ways to lose weight is the use of loops. It helps use the back muscles, hips, buttocks, stomach. In addition, training with loops not only reduces calories, but also improves blood circulation in the pelvis.

If you have never been trained with loops, you can't open this business for a long time. For maximum results, it is best to use a weighted loop with an uneven surface. In addition to additional loads, it will massage the side.

It is advisable to rotate the loop for five minutes without rest. Gradually, you can increase the duration of such training by up to twenty minutes.

During class, it is important to monitor your breathing. It should be fast as well. Otherwise, instant breathing will lead to rapid fatigue and dizziness.

Attention! Exercises for weight loss for women can be supplemented by almost all sports. It can be walking, biking, any aerobic. Yoga is also very effective. It not only improves flexibility, but also normalizes one's psycho -anemotional state.

In addition, the following exercises for weight loss are less effective:

1. Be right, put your shoulders apart and bend slightly on your knees. The hand is also bent. Make the trunk, drowning as much as possible. Repeat 15 times.
2. Being in all four, hand your palms to the floor. Pour the stomach, tense the newspaper. Bend your back, and then stretch forward, stretching the abdominal muscles.
3. Pull as far as possible, and hold your breath for 10 seconds. Currently, newspaper muscles are as much as possible. Repeat 5 times.
4. Lying on the floor, bend your feet. Take your hands on the back of your head. Raise the body, download the newspaper. Follow the breathing. The rise of inspiration, sinking in breathing. Repeat ten times in three approaches.
5. Stand in the bar on the elbow and tighten the abdominal muscles. Raise the pelvis to the stop, then slowly down.

The best set of training

Home weight loss exercises work well with an integrated approach to its implementation. At the same time, it is best to do at least 6-8 types of training in one training session.

The simplest system, but at the same time effective training for weight normalization includes:

1. Lying on your back, put your hands under the hips. Slowly move the emphasis on your hands, raising your feet. Fix yourself in this position for a few seconds.
2. Walk in place for 2-3 minutes. At the same time, it is important to raise the knee as high as possible.
3. Lying on the floor, bend your feet on your knees. Based on his hands, slowly lift the pelvis. 20 times
4. Lying behind, newspaper tension. Raise your feet in a better position and make their cradle on the principle of "scissors". Repeat 25-30 times.
5. In the same position, bend the legs in the knees, and the hands are on the elbows. Do an attractive knee to the elbow.

Advice! It is best to do such exercises early in the morning. This is due to the accelerated metabolism in the first half of the day and a major charge of energy. That's why morning training is always more effective than evening.

Restrictions on active training

In most cases, home training for weight loss contributes to improving one's overall well -being and strengthening his health. However, it should be aware of the following conditions where it is not recommended to put an additional burden on the body:

1. The period after the new surgery -recently. In this case, the body can be very weak, so training will only reduce a person, making it exhausted. Moreover, playing sports immediately after surgery can be short-lived due to the risk of stitching differences, edema formation and strong pain.
2. Menstrual period. At the same time, it is not recommended to perform weight loss exercises for women due to the risk of bleeding and increasing cramps. Keep in mind that sometimes this process goes so painful except to lie, a woman will not be able to do anything. There is no question about training.
3. The duration of severe chronic disease suppression. It is extremely dangerous for exercising for weight loss or other parts of the body with a hypertension crisis, actively flowing diabetes, bronchial asthma.
4. Damage to the musculoskeletal system. It can be fractures, bruises or serious degenerative joint disease (arthrosis, arthritis, and more). In the process of inflammation and acute pain, you cannot do exercises for weight loss. It is necessary to wait for the state to normalize, and only then return to the previous physical activity and train further.
5. Pregnancy in the final stage or risk of miscarriage. At the same time, it can be very dangerous to perform weight loss exercises for women. Accurate information on the restriction can only be a doctor in each case.
6. The presence of lesions on the skin (lecet, allergic manifestations in the form of rash, etc. ).
7. Serious emotional disorders, neurosis. It is best to reject active training, but yoga and other relaxing methods can be very useful.
8. Duration of viral, respiratory or acute infection. Until a complete recovery moment, it is best to replace physical activity with light charging. Otherwise, training for weight loss can only worsen one's condition (causing nausea, fever, weakness, sweating and other unpleasant symptoms). If a person is not sure if he or she has a contraindication to training for weight loss, before starting training, he or she should consult a therapist.

Home training for weight loss is considered one of the best ways to lose weight without the risk of side effects. However, so the free training -actually provides positive results, they should be conducted regularly for at least two months. This is the only way to see a significant increase in numbers and general well -being.