Being overweight is a common and painful problem. Diet alone is not enough here - you must do certain exercises to lose weight. Any organism is an individual. To correct your figure, you need to compile a special program for yourself, in which to focus on the most problematic areas. Carefully study a few rules, and if you are willing to follow them, you can plan your workout safely.
- Keep an eye on your daily menu. The effectiveness of the training will be higher if you approach the problem holistically. We burn calories through exercise and reduce fat, but if more and more calories come in, losing weight will still be a dream. Food should be balanced, but not shopping.
- The number of exercises per week is 2-4 times from 30 minutes.
- Watch your breathing. Exercise should be very stressful so that breathing becomes faster and your heart rate increases - this is a prerequisite for burning fat.
- Weigh yourself before starting exercise and measure your weight 2-3 times a week.
- Don’t force events until the weight drops evenly and the results obtained have time to gain a foothold. Remember - not fanaticism, but orderliness!
- In order not to damage your body posture, replacement exercises for the abdomen, arms, legs, sides, and so on.
It is best not to eat food for 1-2 hours before and after exercise. Not necessarily exercise before bed, it is better to choose a time in the morning or noon.
Stomach Slimming Exercises
Start the set by lying on the floor. Focused? Go!
- Bend your knees, press your feet to the floor. Raise your hands behind your head and slowly lift your body upwards. Watch your elbows - they should be directed to the side, the lower back pressed to the floor. Do 20-40 lifts, starting small. Try to increase the amount of exercise each time.
- We returned to the starting position. Pull the bent knee to the shoulder, lower back still pressed to the floor. We drew at least 20 times.
- Turning. The starting position is the same, but the left leg rests on the bent right knee. With the body we reach the left knee, while the hips remain in place. Do it 20 times.
- We return to the previous starting position and "turn" the bent leg to the shoulder - 20 times.
- We changed legs - now the right one is placed on the left and the left elbow leads to the right knee (also 20 times).
- Starting position from the last exercise. We try to connect the bent shoulder and leg as close as possible, pulling it upwards (20 times).
- Hands behind your head, lift your legs. We lowered and lifted the legs so that the fingers touched the floor.
- In this case, we shrug - also 20 times.
- We hold the legs at a 45 -degree angle, shrugging. After a few seconds, we lowered our shoulders, while bending our legs. (6-7 times).
- Bend the knees, leaving the hands behind the head. Round body movements are performed by lifting the shoulders off the floor. Make three sets of sweats three times in each direction.
- Straighten your legs while lying on the floor. Stretch your arms over your head. Lift the body to a sitting position. Reach out to your socks. Return to starting position. 10 lifts.
- Straighten your legs and stretch your arms behind your head. Lift the body to the "sitting" position, reach the toes, return to the normal position. 10 times.
- Just lift the legs straightened up, hold your hands behind your head. "Touch the floor 0 times with the heel and lift. Lie on the floor for a few minutes, relax, do not rise suddenly. It is best to drink water no earlier after 10-15 minutes, at first you can just rinse your mouth.
Slimming Exercises
Any woman can make her legs attractive, but for this you need to turn on the will and strive. The best exercise for all muscle groups in the legs is jumping. To do this, buy a rope and adjust its length to fit your height. This simple exercise machine is perfect for housewives, young mothers, and even retirees. Just a few minutes free, and your feet will always be in good shape.
Jump:
- in place;
- on one leg, alternating every 10 jumps, alternately, and so on;
- in two passes and bounces.
For starters, enough to jump for 1-2 minutes. If the weight is very heavy, do not work too much - take another complex. And return to the jump rope after normalization of relative weight. Running helps strengthen muscles, gives sporty, harmonious legs. Daily jogging trains endurance and helps burn fat in other areas. Exercising on a simulator is almost the same as running in a sports venue, but it is healthier to breathe fresh air at the same time. Feel free to go to the park or stadium.
Stepper
A great way to move is to mimic walking up stairs. The stepper gives the load on the foot the same as when climbing to a high level without an elevator (which, too, can be used). At the same time, a lot of calories are expended, steppers are designed for this.
Swim
Swimming will not only help to lose weight, but also have a good effect on all muscle groups, and without much stress. Aqua aerobics classes require more impact, but a moderate swim will bring many benefits. Just swim for fun! Water consumes a lot of calories, and it's no secret that after a bath, the appetite is consumed. Don’t pounce on food supplies in the form of bread and meat - replace it with herbal or green tea.
Leg slimming exercises
Almost every woman has a problem. We always suffer from cellulite or sagging skin. One only needs to acquire a little, and a dangerous pile of fat appears on the inside of the thighs. This is quite understandable from a physiological point of view - however, the inside of the thigh is practically not used when walking. Exercises to lose weight on the legs are often called exercises on the inside of the thighs. Before starting the lesson, you need a warm -up to prepare the underdeveloped muscles. You can do some rotation of the torso and head, bends, lungs on each leg. Stretch the ribs of your legs for about 3 minutes.
Exercises for the inside of the thighs
- Exercises to lose weight on the legs will make the inside of the thighs slimmer. Stand up straight, straighten your shoulders, place your hands on your waist. Legs should be shoulder width apart. The weight is transferred to the left leg. Turn the right foot with the toes towards you, and make movements toward the left foot 15-20 times. After changing legs, repeat the exercise.
- Stand up straight, lock your arms at your waist, stretch your legs wider, squat slowly as much as it is not difficult for you. Make sure it doesn't hurt. 10-15 times.
- In the same position, place your legs parallel, squat inwards, roll to the right leg and straighten your left leg at the knee. 15 times with both feet alternately.
- Sit on the floor, leaning on your hands from behind, legs extended forward. We immediately lifted both legs to a height of 10 cm. This exercise is by stretching and bringing your legs as much as you can.
- Lie on your left side, leaning on your right hand. The right one stays ahead. Place the right foot on the floor in front of the left knee and raise and lower the left foot (do not touch the floor).
- The x -shaped movement is crosswise with the legs raised (at 90 degrees) lying on the floor with support at the elbows.
- Exercise in a sitting position on the edge of a chair. Squeeze a thin book between your knees and tighten your thigh muscles, press for 30 seconds and relax your hips. Do it 15 times.
Slimming exercises for the thighs
Excessive thighs are a woman’s main concern. Since the hips take up a visible part of the body, an unbalanced view can ruin the whole experience and cause a lot of complications. Simple workouts don’t need to be done in the gym; you can do it easily at home.
Squats near the wall
Stand on the wall and press with the entire surface of the wall. Watch your posture. We put our feet shoulder -width apart, inhaled slowly and slid along the wall, until the knees were bent to 90 degrees. Hold the position, and after a while slowly return to the starting position. 2 sets of 10 repetitions.
Multi -storey squatter
Excellent tonic exercise. Place your foot on the step -by -step platform on top of your other foot. We turned in different directions. Squat down until your knees are parallel to the floor. Repeat 10-12 times, changing legs.
Lungs
With this exercise, the front of the thigh is loaded. To make the weight loss effect stronger, you should take a dumbbell in your hand. Step forward with your right foot and lower your torso until your knees touch the floor. 10-12 times and change legs.
In addition, you can use a regular ladder to exercise. Climb upwards, step by step to increase the effect, and your hips will always be in good shape.
Side Slimming Exercises
Excess fat on the sides makes our waistline not ideal.
- The best way to lose weight on your side is to raise and lower your body while lying down. This is the most popular way, called "pump the press". If you add proper breathing (lifting the trunk of the body, inhaling, back - exhaling), then the effect will be even greater. You can lift both your shoulders and your entire torso.
- Another way is to pump your abdominal muscles. To strengthen it, we sat on the floor, brought our hands back and placed our palms on the floor. Lift your legs to a 45-degree angle, slowly return to the repositioned position.
- Weighted slopes. Legs shoulder -width apart, in the hands of a dumbbell - slowly bend to the side. This stretches the lateral muscles.
- A popular remedy is a massage loop. Hulahoop needs to be rotated for 20 minutes a day. Once you are used to it, weigh with different fillers.
- A large elastic ball - a fit ball - can bring many benefits. Sit on the ball and roll to the left and right, so that the body does not move. Lower the shoulders, after a few seconds you will feel the tension of the oblique muscles. Lying on the ball, lift and lower your right leg, do 10 times. Then we changed legs.
Slimming Exercises
If the arm muscles are flabby and less toned, they look very ugly. Exercise should be done three times a week, and care should be taken to ensure that excessive pressure does not stretch the spine. Tighten your abdomen by slightly bending the legs to avoid stretching the ligaments below the knee. At the beginning of the exercise, the arms should be prepared with a small warm -up so that the muscles become more flexible with the load.
- Put your hands on the belt, spread in different directions. Next, the previous position - and the same movement to the left, then to the right. Near a sofa or chair, lie on the floor and lift your legs, place them on a high platform. Do push-ups, lingering for a while in the lowest position. (20-30 times).
- Legs shoulder width apart or wider, arms to sides. Perform circular movements with the hands back and forth, 8 times.
Dumbbell exercises
Dumbbells are one of the most effective arm slimming tools. The weight of the dumbbell should be increased gradually, but the safe limit is not more than 4 kg.
- Stand up straight and lower your arms with the dumbbell down. Bend your elbows and stretch the different sides, lowering them down (10 times).
- Place your hands with a dumbbell behind your head, lift, lower (30 times).
- For lying exercises, we took dumbbells weighing no more than 2 kg. Lying down, stretch your arms with a dumbbell to the side, connect at chest level, return to normal position. 30 times. Now place your hands to the sides and back to the back. (30 times). The next stage is hands forward, then to the starting position.
- Place your feet shoulder -width apart. Pull the right hand up from the dumbbells, placing it so that the elbow stays close to the ear. We let go of the comb from ourselves, hands slowly starting at the back of the back of the head and going down. Dumbbells should be at left shoulder level. We support the elbows and straighten the arms gently. Do the exercise 20 times, then replace your hands.
- Press your arms with a dumbbell to your chest. At the same time, stretch your arms and legs forward, alternating between these lungs. For each hand, repeat 10 times.
Push up
The legs lean against the obstacle, pressing against each other. The arms are clenched at the elbows, emphasis on the hands. We pressed our hands and lowered ourselves to touch the floor with our chests. Subtract 10 times. Lower also from the wall, then squat down and place your palms on the chair. Do push-ups 10 times.
Exercises to slim the back
Women’s bodies and structures are very different from men’s, therefore, training must be planned in a certain way. In general, the formation of female body type occurs under the influence of the female hormone estrogen. The pear shape implies the deposition of fat on the thighs and buttocks, while fat storage is only required to participate in the reproduction of the body. It is quite difficult to correct its shape. If you exercise regularly for 1 hour 3-4 exercises a week, the muscles will tighten in a month.
- Sitting on the floor, we straightened our legs forward, straightening our backs. With the help of your muscles, start moving back and forth for 2-4 minutes.
- Leaning on the floor, stretch your arms parallel to the floor. Lower your back to the floor, on the right and left legs, alternately. 20 times to the left and the same number to the right.
- We draw the figure eight with the hips for 3-4 minutes, while standing.
- We put our hands down, stood up straight. Lift the knees up, straighten for 5-7 seconds, return to the main position. Also with the left foot (12-15 times).
- At the same starting position, we squatted, stretching our arms forward (20 times).
- By kneeling with emphasis on the hands, we do other effective exercises. The bent leg at the knee is pressed to the chest, then straightened backwards. At the same time, the weight is evenly distributed. Do this exercise rhythmically 10-12 times for each leg.
In addition to these exercises, aerobic exercise, running, walking, cycling give a very good effect. The lower muscles work best if you do the exercise with a slight forward leaning. Leaning upwards, the lower muscles work better, while burning more calories. Remember that self -control is a key driver of training success. You must control the body, not you. Spend 1 hour several times a week, and your body will be compliant and beautiful.