Exercises for weight loss: benefits, rules and characteristics

The problem of excess weight today is more relevant than ever. Both men and women at any age can face it. The causes of obesity are often a sedentary lifestyle, malnutrition and chronic diseases.

To combat excess weight, different methods can be used, but none of them will have the right effect without the regular performance of weight loss exercises. Consider the characteristics of physical activity to reduce weight, training scheme and possible restrictions on its implementation in more detail.

Rules to perform exercises

So that the weight loss exercises for women really benefit, it is worth remembering the following recommendations for its implementation:

1. Any training should always start with a warm. At first, perform complex physical exercises, at least unreasonable, since they will lead to rapid exhaustion.
2. Among the performance of weight loss exercises, it can drink water, but in very small quantities. It will accelerate the metabolism process.
3. The first training must be carried out with a minimum load, especially if before that a person has not practiced sports. It is also important not to exaggerate. Training 3-4 will be enough per week. Therefore, fat can be divided enough, but at the same time the body can recover.
4. It is better not to eat in excess before the next training. It will be optimal to take a vitamin shake, but nothing more. Otherwise, a person will feel the heaviness that will make their training not productive.
5. Minimum ruptations between weight loss exercises (30 seconds will be enough).
6. Supplement training with dance, career or swimming. This will accelerate obtaining the results of weight loss.
7. It is advisable to perform the first training under the coach's supervision. It will help avoid injuries and show how to perform exercises properly. In addition, some people cannot force themselves to practice sports, so the coach for them will be an excellent motivator.
8. Do not continue to perform homemade exercises to lose weight when the pain appears. It is better to take a short break and then continue with training.
9. Change the exercise sets every month. This will avoid getting used to the body to the same loads, which will accelerate the weight loss process.
10. Alternative exercises aimed at training different body muscles. For example, on Monday, trains the abdomen muscles, pump your hips on Wednesday and Saturday, focus on the back.
11. It is better to finish training with cardiovascular exercises.
12. Train with full strength. At first glance, this may sound trite, but as the practice shows, more than 50 % of people stop trying it already in the third training session, without seeing an instantaneous result. In this case, it is worth establishing the correct objective and following it, despite laziness, pain and fatigue. Only regular training will really be effective.
13. If possible, it is better to perform fresh air training.
14. Select the exercises sets depending on the specific objectives that a person is established. It can be a desire to strengthen the press, get rid of the stomach sides, eliminate cellulite, etc. Each exercise aims to burn fat in a separate area of the body.

It is worth knowing! Even before the start of training, you must register your initial parameters: weight, volume of the abdomen, chest, hips. With each subsequent week of training, changes can be recorded. This will understand if a person moves in the right direction and if he needs to review the physical activity program.

The best weight loss exercises

The best results show the following exercises:

1. Small lifting surveys. Initial position: Standing evenly, separated leg shoulder width. Raise the leg in the knee and take attacks, transferring the load from one leg to another. At the same time, it is advisable to maintain a weight that weighs 4-5 kg on itself. This will improve the result.
2. Lizards. It is necessary to focus on straight arms and legs. Not double your back, strain your stomach. Push, push slowly, leaning as low as possible to the floor. Repeat 10 times. In the first training, it can be difficult for a person to even make two complete thrusts, so they must be prepared for difficulties.
3. Turning the body. Lie down mouth, bend your legs. Drive your arms to the sides. Slowly stretch your knees on the right and left caps, stretching the muscles on the sides. Repeat 25 times.
4. Horizontal bar. Pulling up on the crossbar of at least 5 times in an approach. It will be difficult for people with advanced forms of obesity due to a large load in the hands of the hands.
5. Planck with leg lifting. Turn over the stomach. Grant in hands and feet. Slowly lift your legs. Repeat 15 times each.
6. Jumping in place. Act with closed legs. Exercise can be complemented with squats.
7. Equal traffic. Ideal for rapid weight loss, since it allows you to burn up to 140 calories in just 10 minutes of intense training.
8. Jumping on a rope. Exercises allow not only strengthening leg muscles, but are also excellent cardio.
9. Aerobika step. Such training strengthen the back, leg muscles and press. For its implementation, you must prepare a small platform. You must become him with one foot and lift the other as much as possible, bending the knee. For such training, dance music is great.
10. Rowing simulatorIt involves the work of the muscles of the hands, the back, chest and press.
11. Lying aside, lift your leg. After ten repetitions, repeat the same lying on the other side.
12. Become exactly, bend your hands on your chest. Make deep squats.
13. Standing, leaning back and forth. In this and other exercises, it is important to follow your breathing.

Made! It is better to perform weight loss exercises for a fitness room. There is always a living competition, so the rival spirit will perfectly motivate that, as a result, it will improve productivity in training.

Auxiliary measures

To achieve the fastest and most effective result, it is recommended that home loss exercises be complemented with diabetic nutrition. In this state, it is important to adhere to such nutritionist advice:

1. Reflect to drink alcohol and smoking. Getting rid of bad habits is the key to success in effective weight loss.
2. Replace useful harmful fats. Therefore, it is better to abandon the use of sausages, smoked meats, fat meat and fried foods. Instead, the diet must be enriched with useful fats contained in vegetable oil, avocados, nuts.
3. It consumes SOUR -MILK products of low power. It can be cottage cheese, sour cream, white cheese.
4. Refuse to wear fresh cakes, sweets, cakes. Instead of bread, it is better to use dietary cookies.
5. Complete the diet in such a way that it consists of 70 % of vegetables and fruits, 20 % of proteins and 10 % of healthy fats.
6. Check your eating habits. Instead of usual fast food, snacks are better replaced with useful nuts or homemade yogurt.
7. Give preference to cereal cultures (Sarracene wheat, oatmeal, rice). It is better to cook porridge in the water without adding oil. As for pasta and potatoes, they can be consumed, but in limited collisions.
8. To make useful food prevail in the menu. It can be several vegetable soups, cottage cheeks, salads with vegetables, etc.
9. Preference to boiled or baked food. The food prepared in this way is considered dietary and less high rating than fried dishes.
10. Avoid night meals. The last meal per day should not be later seven at night.
11. Eat often, but in small portions. This will remain full, and at the same time saturate your body with useful trace elements.

How to eliminate abdomen fat

One of the best methods for weight loss is the use of a hoop. It helps use back muscles, hips, buttocks, abdomen. In addition, training with a hoop not only reduces calories, but also improves blood circulation in the pelvis.

If you have never trained with a hoop, you should not open this business for a long time. To obtain the maximum result, it is better to use a weighted ring with an unequal surface. In addition to the additional load, the sides will massage.

It is advisable to twist the hoop for five minutes without a break. Little by little, it can increase the duration of such training up to twenty minutes.

During classes, it is important to monitor breathing. It should be fast and uniform. Otherwise, intermittent breathing will lead to rapid and dizzy fatigue.

Attention! Weight loss exercises for women can be complemented with almost any sport. It can be executing, cycling, any aerobic. Yoga is also very effective. Not only does it improve flexibility, but also normalizes the psycho -emotional state of a person.

In addition, the following exercises for weight loss are no less effective:

1. Face exactly, put on the width of the feet and bend a little on the knees. The hands are also folded. Make the trunk of the body, striving the muscles as much as possible. Repeat 15 times.
2. Become four legs, give your palms to the floor. Drain the stomach, tensioning the press. Fold the back and then stretch forward, stretching the abdominal muscles.
3. Inhale as deep as possible and contain breathing for 10 seconds. At this time, the muscles of the press are as much as possible. Repeat 5 times.
4. Lying on the floor, bend your legs. Take your hands behind your head. Lift the body, downloading the press. Follow breath. Get up in inspiration, sink in exhalation. Repeat ten times in three approaches.
5. Stand on the elbows bar and strain the abdominal muscles. Raise the pelvis to the stop, then slow down slowly.

THE BEST SET OF EXERCISES

Home weight loss exercises work better with an integrated approach for implementation. At the same time, it is better to perform at least 6-8 different types of exercises in a training session.

The simplest system, but at the same time, the effective exercises for rapid standardization of weight include:

1. Lie down mouth, put your hands under the hips. Slowly move the emphasis on your hands, even raising your legs. Arrange yourself in this position for a few seconds.
2. Walking in place for 2-3 minutes. At the same time, it is important to lift your knees as high as possible.
3. Lie on the floor, bend your legs on your knees. Based on his hands, slowly lift the pelvis. 20 times
4. Lying on the back, sneak the press. He lifts his legs in a uniform position and makes his changes in the principle of "scissors. "Repeat 25-30 times.
5. In the same position, bend the legs on the knees, and the hands are in the elbow. Make the knee pulling the elbow.

Advice! It is better to perform such exercises early in the morning. This is due to accelerated metabolism in the first half of the day and the great load of energy. That is why morning training is always more effective than night.

Restrictions in active training

In most cases, home exercises for weight loss contribute to improving a person's general well and strengthening their health. In spite of this, it is worth knowing the following conditions in which it is not advisable to provide an additional load in the body:

1. The period after recently suffered surgery. In this state, the body can weaken very, so training will only exhaust one person, which is already exhausted. In addition, practicing sports shortly after operations can be myopic due to the risk of seam divergence, edema formation and the appearance of strong pain.
2. Menstruation period. At the same time, it is not recommended to perform weight loss exercises for women due to the risk of bleeding and improving cramps. It is worth noting that sometimes this process continues so painfully that, except for lying, a woman will not be able to do anything. There is no doubt of any training.
3. The period of exacerbation of severe chronic diseases. It is especially dangerous to perform exercises for weight loss of the sides or other parts of the body with hypertensive crisis, actively flowing diabetes, bronchial asthma.
4. Damage to the musculoskeletal system. It can be a fracture, hematoma or severe degenerative joint diseases (osteoarthritis, arthritis, etc. ). In an acute inflammatory process and pain, you should not perform exercises to lose weight. It is necessary to wait for the State to normalize, and only after this return to previous physical activity and train even more.
5. Pregnancy in the last stages or the risk of spontaneous abortion. At the same time, it can be extremely dangerous to perform weight loss exercises for women. The precise information about this restriction can only one doctor in each case.
6. The presence of skin lesions (abrasions, allergic manifestations in the form of eruption, etc. ).
7. Severe emotional disorders, neurosis. It is better to reject active training, but yoga and other relaxation methods can be very useful.
8. The period of acute viral, respiratory or infectious diseases. Until the full recovery, it is better to replace physical activity with light load. Otherwise, weight loss exercises can only worsen the condition of a person (causing nausea, fever, weakness, sweating and other unpleasant symptoms). In the event that a person is not sure if they have contraindications to perform exercises to lose weight, before starting to train, they must definitely consult a therapist observing.

Household exercises for weight loss are legitimately considered one of the best ways to reduce weight without risk of side effects. Despite this, so independent training really gives positive results, they should be carried out regularly for at least two months. This is the only way to notice significant improvements in the figure and the general good.