Today we will talk about physical activity, which not only helps burn subcutaneous fat, but also strengthens muscles and improves mood.I am not a physical trainer, I will not give advice left and right, I do not have the training for that.I will only talk about the exercises that I do myself and describe how they should be performed.I like them because they are simple and do not require going to the gym or additional sports equipment.
If you are overweight, weigh more than 15 kilograms, have chronic illnesses, or other concerns, be sure to consult your doctor!
Stages of doing exercises to lose weight.
In order for the exercises to bring maximum benefit, it is best to perform them in three stages.This way, you will prepare your body for the load and will not damage your muscles and ligaments.So, let's go!
Stage 1. Warm-up
At this stage you need to prepare your body slowly and carefully.It is better to start from the top.First we warm up the neck, then the shoulders, elbows, hands, thoracic region, lumbar region, hip joints, knees and feet.We do everything slowly and carefully, we control our breathing, we do not hold it.This takes approximately 3 to 5 minutes.
jump rope
After slow movements, we move on to intense ones.A jump rope is a universal item available to everyone.You can buy it in almost any store.You can jump as much as you want and at any speed you want.Start jumping for 20 seconds and then gradually increase the time.Add 5 to 7 seconds in each workout.It is imperative to put on sneakers to avoid damaging the joints.Women should wear a tight-fitting sports bra to protect their breasts.
running in place
Of course, not everyone can jump;It is contraindicated if you are overweight and is also contraindicated for people with joint pain.Therefore, if in doubt, it is best to consult your doctor.You can replace the jump rope by lightly running instead.
Stage 2. Basic exercises to lose weight.
Exercises for glutes and thighs.
So that your buttocks and legs are beautiful and toned, perform high-quality exercises, that is, tightening the muscles and with effort.Then the effect will not take long to arrive!
- Squat plie. A very effective exercise that works a large number of muscles.When doing this, make sure that your knees do not go beyond your toes and face exactly in the direction of your toes, and do not fall inward.Also, while doing this, contract your abdominal muscles and keep your back straight.Start with 2 sets of 15 repetitions.Gradually increase the number of approaches and runs in a single approach.
- Squats. If you find it difficult to do this exercise, do simple squats.Just be sure to keep an eye on your knees so they don't peek out over your socks and look exactly in your direction.Also pay attention to your back and your breathing.
- He lunges forward. A very good exercise for the muscles of the buttocks and thighs.When lunging, follow the rule of 90 degrees of the leg and the knee should not go beyond the toe.Start with 2 sets of 10 repetitions on each leg.
Exercises for the abdomen, creating abs.
Our favorite abs!For me, he is the first to suffer when he eats sweets uncontrollably.So let's start getting rid of the fat you have.
- Exercise for the upper abs. Lying on your back, bend your knees, place your hands on the back of your head and roll forward with your abdominal muscles.When performing, make sure your lower back is “glued” to the floor.Breathe in through your stomach, don't hold your breath, breathe through your chest.Start with 2 sets of 10 repetitions.
- Exercise for the lower abs. We lie on our back and raise our legs forming a 90-degree angle with respect to the body.There is also the “scissors” option, which consists of raising your legs by crossing them.Also pay attention to your lower back, stomach and breathing.To start, do 2 sets of 10 repetitions.
- Exercise for oblique abdominal muscles. We also lie on our back with our lower back pressed together, our legs bent at the knees, we place one leg with the ankle on the knee of the other and turn towards it, trying to reach the knee with the elbow.For women, this is a useful exercise for creating a waist.Pump 2 sets of 15 times on each side.
hand exercise
- Push-ups. Hands also need pumping.To prevent fat from hanging we do push-ups.I do them “feminine style” on my knees.Then maybe one day I'll switch to regular push-ups.Start with 5-7 reps and do 2 sets.
- Plank. If you can't do any push-ups, then the plank exercise is for you.Inflate not only your arms, but your entire body as a whole.Plank rules: pull in your stomach and do not let it go, the body should be extended in one line, the muscles of the buttocks and thighs should be tense.So we stand and shake, don't forget to breathe.Start with 20 seconds, gradually increasing the time from lesson to lesson.An active plank is also useful when you change the position of your arms or legs, but this is for advanced people!
Stage 3. Cooling
Restoring breathing
This stage is necessary to bring the body to its original state, equalize the heartbeat and balance breathing.At that stage, close your eyes, breathe in and out slowly, and thank yourself for taking the time for the health and beauty of your body.
muscle stretch
There is no need to professionally stretch your muscles and try to do splits.Simply stretch your arms up, down to the sides and stretch your leg muscles a little.
That's all!I prepared the photos especially for you.Yes, I'm not in perfect shape yet, but I'm working towards it!You can exercise anywhere and anytime.I live in a private house, the weather was good, I went out to the yard and exercised, the weather was gloomy - I exercised at home.You don't need super cute and trendy sportswear to show it off, any comfortable one will do.
Basic principles of weight loss exercises and frequently asked questions.
How often should you exercise?
Exercise at least 3 or 4 times a week, every other day.Muscles need a recovery period, so it's best to exercise every other day, but if you have a strong desire, you can do it, just be careful not to "burn yourself out."
Should you exercise on a full or empty stomach?
It is better to exercise on an empty stomach, but not with hunger shakes.If you are very hungry or before your morning workout, you can eat a few dates or a medium banana.The training will be more successful and you will not feel bad from hunger.
What time of day is best to exercise?
It is advisable to do the exercises in the morning, but it is not mandatory.The main thing is to do it 2-3 hours before bedtime, so that the surge of liveliness does not discourage sleep.
Is it possible to exercise if you are not feeling well?
If you are not feeling well physically, it is best to reschedule the workout.You just have to distinguish between general discomfort due to a possible cold or discomfort due to a previous workout.If your muscles just hurt, definitely exercise.
At what intensity is it best to start exercising?
The body must get used to it, so do not immediately load it to the point of failure, otherwise the next workout will have to be done due to muscle soreness.Do all the exercises with effort and with a smile on your face, because you are trying for yourself and not for Aunt Glasha!
Do you need to contract your stomach when you exercise?
During any exercise, tighten your stomach so that it is always tense.To do this, forcefully exhale the air from your stomach, fix it and begin to breathe calmly through your chest.Control your breathing, you should not hold it.
Are breaks needed between sets?
Be sure to take breaks between approaches, but small ones, a maximum of 20 to 30 seconds.Do not rush to do everything quickly, it is better to do it slowly and thoughtfully with maximum tension on the muscles.Just remember to relax your face and neck.
Do you need special clothing for fitness?
The most important thing is that the clothes are comfortable: t-shirt, shorts or pants, socks and sneakers.Since you exercise at home, you don't have to wear expensive clothes.Although special fitness clothing motivates you a little to exercise, because you paid N amount of money for it.
How not to stop exercising?
Learn to enjoy exercise;you can fake it at first.And then you will get involved and you will no longer be able to imagine your life without sports!And then you'll want to go to the gym or train in a group.The main thing is to start!
And finally, remember that no physical exercise will help you lose weight if you do not normalize your diet.The principle to follow is to eat fewer calories than you expend.Only a calorie deficit will help you lose weight correctly and effectively.Explore Six principles to lose weight at home., where I describe in detail what you need and how to do to be a thin person and not harm your health.And physical activity will help you get in shape faster and tighten your muscles, restoring their tone.
I also suggest that you follow pp-nutrition, whose recipes are very easy to prepare from simple products and for the whole family.Follow the links, cook, eat and stay slim and healthy!