Slimming exercises

23 December 2020

If you want to build muscle quickly, there are also specific types of exercises designed for this purpose. They also help burn fat and lose weight, but their main goal is to create more developed and prominent muscles. This will make you look more attractive and increase your resting calorie expenditure.

Skaters n. 1

As you perform, your body moves back and forth and sideways. Skaters can strengthen the thigh muscles. Do squats for 40 seconds and then climb the "Skaters" step for 40 seconds.

# 2 Squat

This exercise is one of the best, as you can customize it to make it harder or easier. Stand with your feet shoulder-width apart. Your arms should be straight above your body, in front of you or behind your head. Move back and forth with your glutes and hips. The back should be straight with the lower arch of the back.

# 3 Lunges

If you want nice hips, you should do some lunges. Take a step forward from a standing position. Bend your knees at a 90 degree angle and your shoulders and ankles should be above your hips. Get off. Return to the starting position and repeat the same with the other leg. The number of approaches ranges from 3 to 10, depending on the level of training.

Lose weight at home

There is a good alternative to specialized gyms - exercise complexes for weight loss at home. Correctly selected simple and effective weight loss exercises at home will be enough.

You must start with a good attitude, a clear goal and well-organized self-discipline.
For good and quick results, classes should be held at least 3-4 times a week.
It is believed that the best time for lessons is the period before lunch from 11 to 13 hours and in the afternoon from 17 to 19.
On a full stomach, exercise will be heavy and ineffective, so it is best to exercise 2 hours after eating.
The effectiveness of a series of exercises is strongly influenced by regularity: the more regular the exercises, the better and faster the result.
Even "through strength" lessons won't help you lose weight and get your body in order, you just need a positive attitude.

Sports nutrition and food supplements

It is a common mistake to think that sports nutrition is only for bodybuilders and anyone who wants to reach a mountain of muscle. Indeed, some medications can provide invaluable support in the weight loss process, even at home. In addition, most dietary supplements intended for weight loss work exclusively in conjunction with physical exercises and greatly improve and accelerate the results.

Most often, home workouts are initiated by those who do not have significant athletic training and have not been involved in fitness systematically before. And here the pre-workout complexes are irreplaceable - which, by the way, in most cases also contain fat-burning components. They transform fat into the energy needed to train effectively.

And another group of drugs that will be useful to everyone who plans to lose weight at home is an el-carnitine product. Carnitine is an amino acid involved in energy metabolism and fat burning.

Effective exercises to lose weight at home

The first stage of psychological preparation has been passed, now you need to think about the sports equipment you need for exercise.

What you might need for training:

dumbbells from 1 to 16 kg (women 1-5 kg, men 3-16),
sports mat (available at any sporting goods store),
dressed for classes, the main criterion of which is its comfort and naturalness,
gymnastic hoop (it should be remembered that the weight of the hoop should be from 1 to 2 kg, if it is lighter - you can not wait for the result, and if it is heavier - bruises will remain on the sides).

Well, that's all, now you can start the main thing - the lessons themselves.

How to do morning exercises at home

The positive effect is only achieved with regular exercise. The selected complex is carried out 4 to 7 times a week. With fewer repetitions, the result may not appear for a long time. Excessive enthusiasm for morning exercises can lead to rapid fatigue, fatigue. The load is gradually increased.

Charging Tips:

Before starting the morning exercises, you should create a positive attitude.
It is recommended to ventilate the room and wear light and comfortable clothes.
You can drink a glass of water, but a full breakfast is consumed only after exercise.
For weight loss, start with 10 - min. charging, gradually increasing the time to 15 and 20 minutes.
Focus on all muscles, not just your abs or buttocks.
The exercises should be alternated. The same movement, performed constantly, will cease to be beneficial after a while.
To reduce the risk of injury, start exercising with a warm-up.
For fat burning, the recommended charging time is 20-30 minutes.

Home fitness equipment can be used to enhance the effect of exercise:

rope;
hula hoop hoop;
fitball;
dumbbells.

The jump rope is an independent cardio exercise, suitable for burning fat and toning the body.

How to choose the right exercises

Let's just say that there are many such exercises. Almost all of them are combined in complexes. Overall, there are only a few easy exercises, others include more difficult exercises and in larger quantities.

So: Before starting your weight loss training sessions, you need to decide: which exercises are best suited for this? It is not at all necessary to perform all the exercises included in this or that complex. In other words, weight loss training is a somewhat creative process, the main focus of which is a slim figure and health. By the way: you need to train 3-4 times a week. This will be enough.

Another important rule. Workouts are workouts, but they won't yield any results if you don't establish proper nutrition and a healthy lifestyle at the same time

Circular

You don't need gym equipment for a circuit training at home, you just need to choose 3-4 suitable exercises and perform them at regular intervals and short rest periods:

Squats are a complicated option, after the end of the movement you have to stand on tiptoe. The number of repetitions is 20.
Push-ups on the floor or wall. To pump the triceps, it is necessary to bring the hands together and to work the "wings", the arms are placed as wide as possible. Repetitions - 10 times.
Raise the legs to the supine position - 15 times.
Plank. The emphasis is on the elbows and toes. Alternatively, you have to lift both legs, lingering for 30 seconds.
Press. Method of execution: lifting the body lying on the back. The legs must be fixed so that they remain immobile. Repetitions - 20 times.
Climb to a low chair or stool with one leg, taking turns. For each leg - 15 times. Before performing, make sure the furniture is stable.
Lunges on each leg - 15 times. You need to put your hands on your hips and put your right or left leg alternately forward, squatting on it.
Skipping rope - 3 min.

Any exercise can be added to this charge. The point is to do a certain number of repetitions: circles. Three to four exercises are performed in turns in 3-4 circles.

Tips for improving training

Exercise alone is not enough for effective weight loss, proper nutrition is an important factor. If the amount of calories from food exceeds the amount of energy expended, there will be no benefit from exercise.

In order for physical exercises to be useful, it is necessary to start the complex by warming up the muscles and ligaments, and finish with stretching. You should not immediately give yourself a big load, it needs to be gradually increased, moving from simple to complex.

You have to do this 3-4 times. Between workouts, you need to take a one-day break for recovery and rest. The execution time of the complex can vary within 30–45 minutes.

Diet

As we said before, you can't eat fast food and try to lose weight. Exercise should be accompanied by diet. However, this by no means means that it should be as strict as possible, with the exclusion of all that is tasty and loved from the diet. Diet here means proper nutrition. And it doesn't require many restrictions. The main postulates of him are:

lack of bad habits. Alcohol is very caloric and cigarettes put a huge load not only on the lungs;
avoiding foods rich in carcinogens, dyes, food additives, salt and sugar. Fast food and factory sweets should disappear from the diet;
diet. A person must consume at least 2 liters of clean water (juice, tea and other drinks do not count);
include more protein and fiber in your diet. These are healthy foods that allow you to quickly saturate the body and at the same time do not give it an excessive amount of calories;
uses special food supplements. For example, for those who are losing weight, there are entire lines of Herbalife products that reduce cravings for sugar and help remove excess water from the body.

Slimming exercise at home

There are simple but effective exercises that can be performed without attracting the attention of others, even at work or on public transport. For example, pulling the abdomen, squeezing the buttocks and climbing stairs.

Now some of the best exercises to do at home:

A warm-up is required in the beginning, consisting of an intense walk or run in place, bending to the sides, forward and down, rotating the body, arms, pelvis, knees and feet.
You can use the squat exercise to tidy up your hips and glutes. I. P. stand on the floor with feet shoulder-width apart, hands in front in the lock or on the belt. Perform a deep squat with hips parallel to the floor and return to I. P. with the pelvis removal forward. Dosage 3 sets of 20 times.
For the same areas of the body, there is a "lunge" exercise: from a standing position on the floor with feet shoulder-width apart, take a deep step forward with one leg and return to IP Repeat the same withthe other leg: in each of the 3 approaches, perform 15 to 30 times.
There is an exercise for lazy people in the chest area: standing or sitting, bring the palms together at chest height and squeeze them up to 30 times - 3 sets.
The chest muscles can still be trained while lying on the floor or on a bench with dumbbells in hand: spread them and return to I. P. In each approach (3) do 12 times.
The abdomen, its upper part, is trained as follows: lying on the floor, hands behind the head, feet are firmly pressed to the surface. Lift the upper body, ripping the blades off the floor and bring back to I. P. You need to do this until you have enough strength for 3 approaches.
Exercise for the lower abdominal area - "bike". Lie on the floor, your hands lie freely next to your body, lift your legs and use them to simulate pedaling in the air - 3 sets of 16-20 times.
The sides are removed like this: lie on the floor with your hands clasped behind your head and feet lying on your side. Raise and lower the upper body by lifting the shoulder blades off the floor. In this case, the elbows "look" to the sides and the gaze is directed towards the ceiling - 3 approaches on each side, 16-20 times.
With the help of the push-up exercise, your arms, back, abdomen and legs are perfectly trained. Correct execution looks like this: hands on the floor, palms forward and located above the shoulder, pelvis and legs are in line with the body, the press is stretched. On inhalation, lower your hands, on exhalation, raise I. P.

At the end of the whole complex, you cool down, stretching and relaxing the working muscles, which will relieve severe muscle pain and contribute to faster weight loss. This is evidenced by the numerous reviews of people who do not forget this part of the class.

You can also use the circle, which perfectly burns the accumulation of fat at the waist, eliminating cellulite and accelerating metabolic processes in the body. But for this you will have to turn it for at least 20 minutes twice a day.

Workplace Billing

You can also strengthen your muscles in the office.

A series of simple exercises has been selected for this:

The head tilts left and right - 10 times.
Circular rotation of the head - 10 times.
Exercise the back "lock" - interlace your fingers behind your back - hold for 15 seconds.
Stretched triceps. One arm is bent at the elbow and thrown behind the back, and the other is held. Then there is a change of position. Repetitions - 3 times for 5 s in each position.
Writhing by the back. You need to sit on the edge of the chair, bend your back and tighten your neck. Hands are held on the knees, feet rest firmly on the floor. In this position, you need to linger for 5-8 s.
Elongation. The hands, joined between the fingers, are raised and the back is straightened.
Folds with a lock behind the back. You need to sit on the edge of the chair, put your feet on the floor. In the hands, the hands should be joined and raised as high as possible. At the same time, the body of the body is lowered. In this position, you should last up to 10 s.
Side bends: 10 times left and right. One arm lies straight along the body, the other rises above the head.
Push-ups from the table - 15 times.
He turns to the side. Sitting in a chair, you need to maximize the body, first to the right, then to the left. Hold the chair with one hand, straighten the other.
Squat - 15 times.

Any set of fitness movements can be performed in the morning after arriving at the office or at lunchtime to relieve the fatigue and stress caused by sitting work.

Exercising every day will help you maintain your figure and strengthen some muscles. You can use a set of properly selected exercises to lose weight in the abdomen, buttocks and waist. Almost all exercises are performed at home without equipment, but if you wish, you can use dumbbells, a skipping rope, a hoop and fitness bands.

What to choose: cardio or strength training

Cardio is considered the most effective form of exercise when it comes to weight loss. In addition, cardio develops endurance, strengthens the heart and blood vessels, and normalizes metabolism. The goal of strength training is to build muscle mass and create beautiful muscle relief.

Strength training is based on alternating muscle relaxation and tension. Muscle fibers break down during exercise, so a rest phase is required after strength training. It is best to perform these workouts every other day to allow the muscles to fully recover. In terms of training, strength and cardio can be alternated every other day, this will give the body a load to burn fat and at the same time train the muscles.

Cardio exercises include walking, running, cycling, swimming. To begin the fat burning process, a training duration of at least 40 minutes is required. Exercising at a brisk pace with short rest breaks is also a cardio workout.

Weight Loss Training Plan

Not everyone is comfortable with re-counting during workouts. Thus, you can use ready-made timers for training, in which active work and rest alternate. The most popular formats for circuit and interval training are:

20 seconds of work / 10 seconds of rest (tabata)
30 seconds of work / 30 seconds of rest
30 seconds of work / 15 seconds of rest
40 seconds of work / 20 seconds of rest
45 seconds of work / 15 seconds of rest
50 seconds of work / 10 seconds of rest

Make sure you warm up before training and cool off after training:

Pre-workout warm-up exercise selection
A selection of post-workout stretching exercises

For beginners:

For 20 minutes: 30 seconds of work / 15 seconds of rest, 2 laps, 2 minutes of rest between laps
For 30 minutes: 30 seconds of work / 15 seconds of rest, 3 laps, 2 minutes of rest between laps

Intermediate:

For 20 minutes: 45 seconds work / 15 seconds rest, 2 laps, 1 minute rest between laps
For 30 minutes: 45 seconds of work / 15 seconds of rest, 3 laps, 1 minute rest between laps
For 40 minutes: 45 seconds of work / 15 seconds of rest, 4 laps, 1 minute of rest between laps

Advanced:

For 20 minutes: 50 seconds of work / 10 seconds of rest, 2 laps, 1 minute of rest between laps
For 30 minutes: 50 seconds work / 10 seconds rest, 3 laps, 1 minute rest between laps
For 40 minutes: 50 seconds of work / 10 seconds of rest, 4 laps, 1 minute rest between laps

Timer for 30 seconds of work / 15 seconds of rest:

Timer for 40 seconds of work / 20 seconds of rest:

45-second work / 15-second rest timer:

Timer for 50 seconds of work / 10 seconds of rest:

Complete 10-minute static ab workout for beginners and advanced
Complete a 10-minute postural workout: 10 back exercises
Rowing machine: what it is for, pros and cons, efficiency

Other types of exercise and training at home

In addition to the aforementioned workouts, there are millions of exercise options that you can use to burn fat. Here are a few you can do at home to add variety to your workout routine:

Yoga

When you see people doing yoga, you might think it's pretty easy, especially since they move a little bit, unlike other activities. But yoga is also considered to be one of the most effective weight loss methods. You can also do yoga at home. Exercise includes meditation, breathing control, and using certain body postures that can help you get rid of body fat.

Pilates

And who told you that you can only do Pilates in the gym?

If you have a rug, you can do it at home too. There are Pilates exercises that can strengthen the core muscles. If you are new to this activity, you can always include a DVD with instructions on the technique. You will easily notice that after a few workouts your body will become much stronger. It is also possible that you have prominent muscles and you yourself will become much more flexible.

Furthermore, you can also improve your posture.

List of useful products for fast weight loss at home

Nature has taken great care of us, thanks to which there are many products that will not only help you not to improve, but also help you burn fat. Their presence is mandatory in the diet, and this is an incomparably more reasonable solution than fasting:

fruit (pineapple, grapefruit, apples, figs, kiwi, avocado);
vegetables (cabbage, seaweed, carrots, ginger, celery, herbs), as well as vegetable puree soups and salads;
berries (strawberries, raspberries, currants, blueberries, gooseberries);
nuts (walnuts, pine nuts, almonds, peanuts);
dried fruit (prunes, dried apricots, raisins, dates);
mushrooms (they can be used as a meat substitute, but remember that this is a difficult product to digest);
low-fat kefir and cottage cheese;
lean chicken, turkey and fish (especially seafood);
cereals (buckwheat, rolled oats, etc. ).
drinks (tea: green, with ginger; water).

Easy exercises to lose weight fast

To lose weight at home, you need a program that includes stress on all parts of the body.

Hands

Flexing the arms will help contract the muscles of the forearm. This exercise involves biceps and triceps and requires dumbbells to complete it.

You have to stand straight, bend your knees a little, tighten your stomach. Then begin to slowly bend your elbows and bring them to your chest. You need to do 2-3 sets of 18-25 times.

Push-ups can also help you work your arms in a short time. You need to take the support lying down, the support on the palms and toes. We bend and bend the arms at the elbow joints, the body falls to the surface of the floor. The recommended number of pushups is 15-20 times.

Hips

An effective exercise to train the glutes and hips is the squat jump. To perform it, you need to stand with your feet shoulder-height. When you squat, your thighs should be parallel to the floor surface, so you need to perform a small jump, then return to the starting position

Lunges strengthen not only the inner thigh area, but also the calves. Technique of execution: stand, legs together, take a step forward as much as possible, bending the knee at a right angle. We pause in this position, then return to the starting position.
Lunges can also be performed sideways. We step to the right, then to the left, while the knee should be on the toe line. The number of repetitions for each leg is 20-25, in 2-3 sets.

You can involve the inner thigh and buttocks with leg abduction. To do this, you need to take a standing position on all fours, tighten the abdominal muscles, and then move the leg to the side. The foot should be parallel to the floor surface. It is necessary to perform 2 sets of 20-25 times on each leg.

Buttocks

Squats can help you contract your glutes. They can be performed with or without weights, the legs can be joined or spread apart during execution. You can alternate between different types of squats. This type of exercise does not require special warm-up, you can perform them at any free time. It is necessary to carry out 2-3 approaches 15-20 times.

Glute Bridge - performed from a prone position with the legs bent at the knees and with the palms close to the hips. We tear the buttocks off the floor, lifting them as much as possible. To maintain this position, we go down. It is necessary to carry out 2-3 approaches 15-20 times.

The chair is not a technically difficult exercise, but it requires a lot of resistance. From a standing position, we begin to squat, as if sitting on a chair. We keep the back straight, the palms can be joined at the back of the head. At the level of the imaginary chair, we fix the position. You need to stay in this position for 20 seconds to 1 minute.

Press

"Plank" - strengthens the core and lower back muscles. It is performed from a lying position on the floor, it is necessary to rise with outstretched arms, transferring the weight of the body to the palms and feet. The back and legs are in one line. It takes 30-60 seconds to hold the bar. Then rest for 30 seconds and perform the second run, put yourself in a position where your arms are bent at the elbows. You also need to hold this position for 30-60 seconds. During the execution, we stretch the muscles of the buttocks, back, abdomen and legs as much as possible.

Leg lift: performed lying down. It is necessary to lie down on the mat, hands along the body, we begin to slowly raise the lower limbs until reaching an angle with the body of 90 °. After that, we slowly return to the starting position. This exercise allows you to train the abdominal muscles well.

"Empty" - also performed in the supine position, knees bent, arms close to the body. We take the deepest breath possible, the stomach should be aspirated so that it forms a vacuum. We hold our breath for 10-15 seconds, then relax the body.

Conclusion

Remember that losing weight = regular exercise + proper nutrition. Do not neglect either one or the other. Of course, you can only lose weight through diet, but as a result, this will lead to a significant slowdown in metabolism.
Set aside the time you spend each day exclusively for home workouts. Do not postpone or transfer them under any circumstances: the result is impossible without regularity.
Set realistic goals and don't expect results from the 7kg per week streak.
Remember your motivation and don't let others lead you astray. Do not listen to the persuasion of "caring" friends who assure you that nothing will come from a chocolate or a cookie.
Take pictures more often and if you've worked honestly on yourself, after a while you'll be happy to start noticing the changes.