Being overweight is a common and painful problem. Diets alone are not enough here - you definitely need to do specific exercises to lose weight. Each organization is individual. To correct your shape, you need to design a specific program for you, focusing on the most problematic areas. Study some rules carefully and if you are ready to follow them, you can safely plan your workouts.
- Pay attention to your daily menu. The effectiveness of the training will be higher if you approach the problem in a comprehensive way. We burn calories through exercise and break down fat, but if more and more calories come in, losing weight will remain a dream. Meals should be well balanced, but without slots.
- The number of workouts per week is 2-4 times from 30 minutes.
- Watch your breathing. Exercise should be so stressful that your breathing becomes faster and your heart rate increases - this is a prerequisite for burning fat.
- Weigh yourself before you start training and measure your weight 2-3 times a week.
- Do not push the facts so that the weight is reduced evenly and the resulting result has time to take place. Remember - not bigotry, but regularity!
- In order not to spoil your posture, do alternative exercises for the abdomen, arms, legs, ribs, etc.
It is recommended not to eat for 1-2 hours before and after training. It is not worth exercising before bed, it is better to choose one hour in the morning or in the middle of the day.
Abdominal slimming exercises
Start the set by lying on the floor. Focused? I am going!
- Bend your knees, press your feet to the floor. Raise your arms behind your head and slowly lift your body up. Watch your elbows - they should be directed to the side, the lower back is pressed to the floor. Perform 20-40 lifts, starting small. Try to increase the exercise each time.
- We return to the starting position. Pull the bent knees to the shoulders, the lower back remains pressed to the floor. We shot at least 20 times.
- Twist. 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. Perform 20 times.
- Return to the previous starting position and "twist" the bent legs on the shoulders - 20 times.
- We change legs - now the right one is placed on the left and the left elbow goes to the right knee (also 20 times).
- Starting position from the last exercise. We try to connect the shoulders and the bent legs as close as possible, pulling them upwards (20 times).
- Hands behind your head, lift your legs. We lower and raise our feet until the toes touch the floor.
- In this case, we shrug our shoulders - also 20 times.
- We keep our feet at a 45 degree angle, we lift our shoulders. After a few seconds, we lower our shoulders while bending our legs. (6-7 times).
- Bend your knees, leave your hands behind your head. The circular movements of the body are performed by lifting the shoulders from the floor. Make three sets of sweat three times in each direction.
- Straighten your legs while lying on the floor. Stretch your arms above your head. Lift the body in a sitting position. Stretch your arms in your socks. Return to the starting position. 10 elevators.
- Straighten your legs and stretch your arms behind your head. Lift the body to the "sitting" position, grasp the toes, return to the starting position. 10 times.
- Just lift your straight legs up, keeping your hands behind your head. "Touch the floor 0 times with your heels and lift them. Lie on the floor for a few minutes, relax, do not get up abruptly. It is recommended to drink water no earlier than 10-15 minutes, at first you can only rinse your mouth.
Slimming exercises
Every woman can make her legs attractive, but for that you need to activate the power of will and make some effort. The best exercise for all leg muscle groups is jumping. To do this, buy a rope and adjust its length to fit your height. This simple exercise machine is ideal for housewives, young mothers and even retirees. A few minutes free and your feet will always be in good condition.
Jump:
- in place;
- on one leg, alternating every 10 jumps, alternating and so on.
- in two passes and bounce.
For beginners, just jump for 1-2 minutes. If the weight is too heavy, do not overdo it - take on other bands. And return to the rope after a relative weight normalization. Running helps strengthen muscles, gives the legs a sporty, harmonious look. Daily jogging trains endurance and helps burn fat in other areas. Exercising on simulators is almost the same as running on a sports field, but it is healthier to breathe fresh air at the same time. Do not hesitate to go to the park or the stadium.
Stepper
A great way to move by imitation is to climb stairs. The stepper gives the feet the same load as when climbing high floors without an elevator (which, incidentally, can also be used). At the same time, a lot of calories are expended, the stepper is designed for that.
Swimming
The pool will not only help you lose weight, but will also have a beneficial effect on all muscle groups and without much stress. Aqua aerobics classes require more impact, but simple swimming will bring many benefits. Swim for fun! Water removes a lot of calories and it is no secret that after the bath, the appetite is played. Do not beat foods in the form of buns and meat - replace them with herbs or green tea.
Slimming exercises for the legs
Almost every woman has problem areas. We are constantly plagued by cellulite or loose skin. One has only to gain a little, and a treacherous pile of fat appears on the inside of the thigh. This is perfectly understandable from a physiological point of view - after all, the inner sides of the thigh are practically not used when walking. Exercises for weight loss in the legs are often called exercises on the inside of the thigh. Before starting a course, you need a warm-up to prepare the underdeveloped muscles. You can perform several turns of the torso and head, bend over, slip on each leg. Stretch the sides of your leg for about 3 minutes.
Exercises for the inner thigh
- Leg weight loss exercises will soon make the inner thigh leaner. Stand up straight, straighten your shoulders, place your hands on your waist. The legs should be shoulder width apart. The weight is transferred to the left leg. Turn the right foot with your toe towards you and make movements to the left foot 15-20 times. After changing legs, repeat the exercise.
- Stand up, lock your arms around your waist, spread your legs wider, bend slowly as often as it is not difficult for you. Make sure it does not hurt. 10-15 times.
- In the same position, put your legs parallel, bend deeply, roll on your right leg and straighten your left leg at the knee. 15 times with both feet in a row.
- Sit on the floor, lean on your arms from behind, with your legs extended forward. Immediately raise both legs to a height of 10 cm. The exercise is to stretch and bring your legs as many times as you can.
- Lie on your left side, resting on your right hand. The right one remains ahead. Place your right foot on the floor in front of your left knee and raise and lower your left foot (do not touch the floor).
- Cross-shaped X-shaped movements with the legs high (at 90 degrees) lying on the floor with support at the elbows.
- Exercises in a sitting position on the edge of a chair. Squeeze a thin book between your knees and tighten your thigh muscles, squeezing it for 30 seconds and relaxing your hips. Perform 15 times.
Slimming exercises for the thighs
Excessive thighs mainly affect women. As the hips occupy the visible part of the body, a disproportionate view can spoil the overall experience and cause great discomfort. Simple exercises do not need to be done in the gym, you can easily do it at home.
Squats near the wall
Stand on the wall and press it against the entire surface of the wall. Watch your attitude. We put our feet shoulder width apart, inhale slowly and slide along the wall, until the knees bend at 90 degrees. Hold the position and after a few seconds slowly return to the starting position. 2 sets of 10 repetitions.
Multilevel squats
Excellent tonic exercise. Place your foot on the platform one step above your other foot. We turn our knees in different directions. Turn down until your knees are parallel to the floor. Repeat 10-12 times, change legs.
Lungs
With this exercise, the front of the thigh is loaded. To make the weight loss effect more intense, you need to get dumbbells in your hands. Move forward with your right foot and lower your torso down until your knee touches the floor. 10-12 times and change leg.
In addition, you can use an ordinary ladder for exercise. Climb, climbing one step to enhance the result and your hips will always be in good condition.
Slimming exercises on the side
Excess fat on the sides makes our waist far from ideal.
- The best way to lose weight on your sides is to lift and lower your torso while lying down. This is the most popular way, which is called "pump the press". If you add proper breathing to it (torso lift, inhale, return - exhale), then the result will be even greater. You can lift both your shoulders and your whole torso.
- Another way is to pump your abdominal muscles. To strengthen them, we sit on the floor, bring our hands behind our backs and rest our palms on the floor. Raise your legs at a 45-degree angle, slowly return to their original position.
- Weighted slopes. Legs shoulder-width apart, hands on dumbbells - slowly bend to the side. This stretches the lateral muscles.
- A popular remedy is a massage wreath. The Hulahoop should be twisted for 20 minutes a day. When you get used to it, immerse it in different fillers.
- A huge rubber ball - a fitball - can bring many benefits. Sit on the ball and roll it left and right, keeping your body still. Lower your shoulders, after a while you will feel the tension of the lateral muscles. Lying on the ball, raise and lower your right foot, do 10 times. Then we change the leg.
Slimming exercises
If the arm muscles are relaxed and have no tone, it looks very ugly. Exercises should be done three times a week and care should be taken so that excessive stress does not strain the spine. Tighten your abs by bending your legs slightly to avoid stretching the ligaments below the knees. At the beginning of the workout, the arms should be prepared with a slight warm-up so that the muscles become more flexible in the load.
- Put your hands on the belt, spread them in different directions. Further, 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, placing them on a raised platform. Push-ups, staying in the lowest position for a while. (20-30 times).
- Legs shoulder-width apart or wider, arms at the sides. Perform circular motions with your hands back and forth, 8 times.
Exercises with dumbbells
Dumbbells are one of the most effective tools for slimming hands. The weight of the dumbbells should be increased gradually, but the safe limit does not exceed 4 kg.
- Stand up straight and lower your arms with dumbbells down. Bend your elbows and spread their different sides, lower them (10 times).
- Put your hands with dumbbells behind your head, raise them up, lower them (30 times).
- For lying exercises, we take dumbbells that weigh no more than 2 kg. Lie down, spread your arms with dumbbells sideways, connect at chest level, return to their original position. 30 times. Now spread your arms to the sides and go back. (30 times). The next stage is the hands forward, then to the starting position.
- Place your feet shoulder-width apart. Pull the right hand up over the dumbbells, placing it so that the elbow remains close to the ear. We turn the brush away from ourselves, the hand starts slowly behind the back of the head and goes down. The dumbbell should be at shoulder level. We support the elbow and gently straighten the hand. Perform the exercise 20 times and then change hands.
- Press your hands with dumbbells on your chest. At the same time, stretch your arm and leg forward, alternating these falls. For each hand, repeat 10 times.
Push ups
The feet rest on an obstacle, pressed against each other. The hands are clenched at the elbows, the emphasis on the hands. We clasp our hands and lower ourselves to lightly touch the floor with our chest. Push up 10 times. Also, push up against the wall, then bend over and rest your palms on a chair. Do push-ups 10 times.
Exercises for slimming the buttocks
A woman's body and structure are very different from a man's, so education must be programmed in a certain way. In general, the formation of a female body type occurs under the influence of the female hormone estrogen. The shape of the pear implies the deposition of fat in the thighs and buttocks, while the deposition of fat is simply necessary to participate in the reproduction of the body. It is quite difficult to correct their shape. If you regularly do 3-4 hours a week for 1 hour, the muscles will tighten in a month.
- Sitting on the floor, we stretch our legs forward, keeping our backs straight. With the help of your muscles, start moving back and forth for 2-4 minutes.
- Rest your knees on the floor, spread your arms parallel to the floor. Lower your buttocks to the floor, right and left of your feet, alternately. 20 times to the left and the same amount to the right.
- Draw a figure eight with the hips for 3-4 minutes while standing.
- We put our hands down, standing. Lift the knee up, fasten it for 5-7 seconds, return to the main position. Also with the left foot (12-15 times).
- In the same starting position, squat, stretching our arms forward (20 times).
- On our knees with emphasis on the hands, we perform another effective exercise. The leg bent at the knee is pressed to the chest and then straightened backwards. At the same time, body weight is evenly distributed. Perform this exercise rhythmically 10-12 times for each leg.
In addition to these exercises, aerobic exercise, running, walking, cycling give excellent results. The lower muscles work better if you do the exercises leaning slightly forward. Leaning up, the lower muscles work better, while burning more calories. Remember that self-control is the main lever of education success. It is you who should control the body, not you. Take 1 hour several times a week and your body will become obedient and beautiful.