Today we will talk about physical activity, which not only helps burn subcutaneous fat, but also strengthens muscles and improves mood.I'm not a fitness instructor, I'm not going to give out advice left and right, I don't 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 don't require a visit to the fitness center or additional exercise equipment.
If you are overweight, weigh more than 15 kilograms, suffer from chronic diseases or other problems, be sure to consult your doctor!
Phases of performing exercises for weight loss
In order for the exercises to bring maximum benefit, it is best to perform them in three stages.Thus, you will prepare your body for the load and will not damage muscles and ligaments.So, let's go!
Phase 1. Heating
In this phase you need to slowly and carefully prepare your body.It's best to start at 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 don't hold it.The operation takes approximately 3-5 minutes.
Jump rope
After the slow movements, we proceed to the intense ones.A skipping rope is a universal object accessible to everyone.You can buy it in almost any store.You can jump as much as you want and as fast as you want.Start jumping for 20 seconds, then gradually increase the time.Add 5-7 seconds to each workout.It is imperative to wear athletic shoes to avoid damaging your joints.Women should wear a tight-fitting sports bra to protect their breasts.
Run in place
Of course not everyone can jump;it is contraindicated in case of overweight and is also contraindicated for people with joint pain.Therefore, if you have any doubts, it is best to consult your doctor.You can replace the jump rope by running lightly in place.
Phase 2. Basic exercises to lose weight
Exercises for buttocks and thighs
To make your buttocks and legs beautiful and toned, perform high-quality exercises, that is, contracting the muscles and with effort.Then the effect will not be long in coming!
- Plie squat. A very effective exercise that works a large number of muscles.When you do this, make sure that your knees do not go beyond your toes and are looking 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 executions in a single approach.
- Squats. If it is difficult to perform such an exercise, perform simple squats.Just make sure you watch your knees so they don't peek over your socks and look right in their direction.Also pay attention to your back and breathing.
- He lunges forward. A great exercise for the buttock and thigh muscles.During lunges, follow the 90 degree rule of the leg and the knee should not go beyond the toe.Start with 2 sets of 10 repetitions on each leg.
Abdominal exercises, creating abs
Our favorite abs!For me he is the first to suffer when he uncontrollably eats treats.So let's start getting rid of fat.
- Upper abdominal exercise. Lying on your back, bend your knees, place your hands on the back of your head and rotate forward with your abdominal muscles.While performing, make sure that your lower back is "glued" to the floor.Reduce your stomach, don't hold your breath, breathe through your chest.Start with 2 sets of 10 repetitions
- Lower abdominal exercise. We lie on our backs and raise our legs at a 90 degree angle to the body.There is also the "scissors" option, which involves lifting your legs by crossing them together.Also pay attention to your lower back, stomach and breathing.To start, do 2 sets of 10 reps.
- Exercise for the oblique abdominal muscles. We also lie on our back with the lower back glued, legs bent at the knees, 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 waist size.Pump 2 sets of 15 times on each side.
Hand exercise
- Push-ups. The hands also need to be pumped.To prevent fat from hanging, we do push-ups.I do them “female style” from my knees.Then maybe one day I'll move on to regular push-ups.Start with 5-7 reps and perform 2 sets.
- Plank. If you can't do push-ups at all, then the plank exercise is for you.Pump not only your arms, but your entire body as a whole.Plank rules: contract your belly and don't let it go, the body must be stretched in one line, the muscles of the buttocks and thighs must be tense.So let's stand and tremble, let's not forget to breathe.Start with 20 seconds, gradually increasing the time from one lesson to the next.An active plank is also useful when changing the position of your arms or legs, but this is for advanced people!
Phase 3. Cooling
Restoration of breathing
This phase is necessary to bring the body back to its original state, equalize the heartbeat and balance breathing.At that point, close your eyes, inhale and exhale slowly and thank yourself for taking the time to care for the health and beauty of your body.
Muscle stretching
There is no need to professionally stretch your muscles and try to do the splits.Simply stretch your arms up, down to the side and slightly stretch your leg muscles.
That's all!I prepared the photos especially for you.Yes, I'm not in perfect shape yet, but I'm working hard to get there!You can practice anywhere and anytime.I live in a private house, the weather was beautiful, I went out into the yard and trained, gloomy weather - I trained at home.You don't need trendy sportswear to show off, any comfortable item will do.
Basic principles of exercises for weight loss and frequently asked questions.
How often should you practice?
Do physical activity at least 3-4 times a week, every other day.Muscles need a recovery period, so it is better to exercise every other day, but if you have a strong desire, then you can, just be careful not to "burn out".
Is it better to train on a full or empty stomach?
It is best to exercise on an empty stomach, but do not tremble hungry.If you are really 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 sick from hunger.
What time of day is best to exercise?
It is advisable to perform the exercises in the morning, but it is not mandatory.The important thing is to do it 2-3 hours before going to sleep, so that the wave of liveliness does not discourage sleep.
Is it possible to do physical activity if you are unwell?
If you don't feel well physically, it's best to reschedule your training.Simply distinguish between general malaise from a possible cold or malaise from a previous workout.If your muscles hurt, then definitely exercise.
At what intensity is it best to start doing exercises?
The body must get used to it, so do not immediately load it to failure, otherwise the next training will have to be done due to muscle pain.Perform 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 pull in your belly when you do exercises?
During any exercise, tighten your stomach so that it is always tense.To do this, you need to forcefully exhale the air from the stomach, fix it and start breathing calmly through the chest.Control your breathing, you should not hold it.
Are breaks needed between sets?
Be sure to take breaks between approaches, but small, maximum 20-30 seconds.Do not rush to do everything quickly, it is better to do it slowly and carefully, with maximum muscle tension.Just remember to relax your face and neck.
Do you need special fitness clothing?
Clothing should above all be comfortable: t-shirt, shorts or trousers, socks, sneakers.Since you work out at home, you don't have to splurge on expensive clothes.Even if the special fitness clothing motivates you a little to exercise, because you paid N amount of money for it.
How not to stop doing physical activity?
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 sport!And then you will want to go to the gym or train in a group.The important thing is to start!
And finally, remember that no amount of exercise will help you lose weight if you don't normalize your diet.The principle to follow is to eat fewer calories than you consume.Only a calorie deficit will help you lose weight correctly and effectively.Explore six principles for losing weight at home, where I describe in detail what you need and how to become a slim person and not harm your health.And physical activity will help you get into shape faster and tighten your muscles, restoring their tone.
I also suggest you follow pp nutrition, whose recipes are very easy to prepare with simple products and for the whole family.Follow the links, cook, eat and be slim and healthy!