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 with fat burning and weight loss, but their main goal is to create more developed and more prominent muscles. Which will make you more attractive and increase your caloric expenditure at rest.

Skaters No. 1

During execution, your body moves back and forth and from side to side. Skaters can strengthen the thigh muscles. Do squats for 40 seconds and then climb up the step, "skaters" for 40 seconds.

# 2 Squats

This exercise is one of the best, as you can customize it to make it more difficult or simpler. Stand with feet shoulder-width apart. Your arms should be straight over your body, in front of you or behind your head. Move back and down with your buttocks and hips. The back should be straight with the lower arch of the back.

# 3 Lunges

If you want beautiful hips, make advances. Step forward from the standing position. Bend your knees at a 90-degree angle and your shoulders and ankles should be above your hips. Come down. Return to the starting position and repeat the same with the other leg. The number of approaches varies from 3 to 10, depending on the level of training.

Lose weight at home

There is a good alternative to specialized gyms - exercise complexes to lose weight at home. Simple and effective weight loss exercises, properly selected, at home will suffice.

You need to 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.
There is the opinion that the best time for classes is the period before lunch from 11 am to 1 pm and in the afternoon from 5 pm to 7 pm.
With a full stomach, the exercises will be heavy and ineffective, so it is best to exercise 2 hours after eating.
The effectiveness of a series of exercises is greatly influenced by regularity - the more regular the exercises, the better and faster the result.
Lessons "through strength" will also not help you lose weight and put your body in order, you just need a positive attitude.

Sports nutrition and dietary supplements

It is a common mistake to think that sports nutrition is only for bodybuilders and anyone who wants to hit a mountain of muscle. In fact, some medications can provide invaluable support in the weight loss process, including at home. In addition, most dietary supplements intended for weight loss work exclusively in conjunction with exercise and significantly increase and accelerate their results.

Most of the time, the exercises at home are initiated by those who do not have significant athletic training and have not been systematically involved with physical preparation. And here the pre-workout complexes are irreplaceable - which, in fact, in most cases also contain fat-burning components. They convert fat into the energy you need to exercise effectively.

And another group of drugs that will be useful for everyone who plans to lose weight at home are el-carnitine products. 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 completed, now you need to think about the sports equipment you need to exercise.

What you may need for training:

dumbbells from 1 to 16 kg (women 1-5 kg, men 3-16),
sports mat (available at any sports store),
clothes for classes, the main criterion of which is comfort and naturalness,
gymnastics hoop (remember that the weight of the hoop must be 1 to 2 kg, if it is lighter - you cannot expect the result, and if it is heavier - there will be bruises on the sides).

Well, that's all, now you can get straight to the point - the lessons themselves.

How to do morning exercises at home

The positive effect is achieved only with regular exercises. 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.

Tips for uploading:

Before starting morning exercises, you must 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 only consumed after exercise.
For weight loss, start with 10 min. charging, gradually increasing the time to 15 and 20 minutes.
Focus on all the muscles, not just the abs or glutes.
The exercises should be alternated. The same movement, performed constantly, after a while, will no longer be beneficial.
To reduce the likelihood of injury, start exercising with a warm-up.
To burn fat, the recommended charging time is 20 to 30 minutes.

Home gym equipment can be used to increase the effect of exercise:

;
hula hoop;
fitball;
dumbbells.

Skipping rope is an independent cardiovascular exercise, suitable for burning fat, increasing body tone.

How to choose the right exercises

Let’s say now that there are many of these exercises. Almost all of them are combined in complexes. In a complex, there are only a few easy exercises, others include exercises that are more difficult and in greater quantities.

So: before you start training with the goal of losing weight, you need to decide - which exercises are best suited for this? It is not absolutely necessary to perform all the exercises included in this or that complex. In other words, weight loss training is a creative process, whose main objective is a slim figure and health. By the way: you need to train 3-4 times a week. That will be enough.

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

Circular

Gym equipment is not necessary for circuit training at home, you just need to choose 3-4 suitable exercises and perform them at equal intervals and with a short rest:

The squat is a complicated option, after the end of the movement you need to stand on tiptoe. The number of repetitions is 20.
Floor or wall push-ups. To pump the triceps, you need to place your hands closer to each other and, to work the "wings", the arms are placed as wide as possible. Repetitions - 10 times.
Lift your legs while lying on your back - 15 times.
Plank. The emphasis is on the elbows and toes. Alternatively, you need to lift one leg and the other, taking 30 seconds.
Press. Execution method - lifting the body on its back. The legs need to be fixed in order to remain immobile. Repetitions - 20 times.
Climbing to a low chair or stool with one leg - in turn. For each leg - 15 times. Before running, you must make sure that the furniture is stable.
Lungs in each leg - 15 times. You need to place your hands at your sides and alternately move your right or left leg forward, crouching over it.
Skipping rope - 3 min.

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

Recommendations for improving training

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

For exercise to be beneficial, you need to start the complex by warming up the muscles and ligaments and end with stretching. You should not overload yourself immediately, it should be gradually increased, going from simple to complex.

You need to do this 3 to 4 times. Between workouts, you need to take a day break for recovery and rest. The complex run time can fluctuate in 30-45 minutes.

Diet

As we said, you cannot 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, excluding everything that is tasty and loved from the diet. Diet here means adequate nutrition. And it doesn't require a lot of restrictions. Its main postulates are:

lack of bad habits. Alcohol is very high in calories and cigarettes not only overwhelm the lungs;
avoiding foods rich in carcinogens, dyes, food additives, salt and sugar. Fast food and factory sweets should disappear from the diet;
drink regime. The person must consume at least 2 liters of clean water (juices, teas and other drinks do not count);
include more protein and fiber in your diet. They are healthy foods that allow you to quickly saturate your body and at the same time do not provide you with an excessive amount of calories;
use special dietary supplements. For example, for those who lose weight, there are entire lines of Herbalife products that reduce sugar cravings and help remove excess water from the body.

Exercise to lose weight at home

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

Now, some of the best exercises to do at home:

In the beginning, a warm-up is necessary, which consists of walking or running intensely in the same place, bending sideways, forward and down, rotating the body, arms, pelvis, knees and feet.
You can use the squat exercise to straighten your hips and buttocks. I. P. stand on the floor feet shoulder-width apart, hands in front of the lock or belt. Perform a deep squat to parallel the hips with the floor and return to I. P. with bringing the pelvis forward. Dosage 3 series of 20 times.
For the same areas of the body, there is a "lunge" exercise - from a standing position on the floor with your feet shoulder width apart, take a deep step forward with one leg and return to IP Repeat theeven with the other leg - on each of the 3 approaches, perform 15 to 30 times.
There is an exercise for lazy people in the chest area - standing or sitting, put your palms together at chest level and squeeze them up to 30 times - 3 sets.
The chest muscles can still be worked while you are lying on the floor or on a bench with dumbbells in your hands - spread them out and return to I. P. On each approach (3) do 12 times.
The abdomen, its upper part, is trained as follows - lie on the floor, hands behind your head, feet firmly pressed against the surface. Lift your upper body, tearing the blades off the floor and return to I. Q. You need to do this while you have enough strength for 3 approaches.
Exercise for the lower abdominal region - "bicycle". Lie on the floor, with your hands free at your sides, lift your legs and use them to simulate pedaling in the air - 3 sets of 16 to 20 times.
The sides are removed like this - lie on the floor with your hands crossed behind your head and your feet supported on your side. Lift and lower your upper body by lifting your shoulder blades off the floor. In this case, the elbows "look" to the sides, and the gaze is directed to the ceiling - 3 approaches from each side, 16-20 times.
With the help of the push-up exercise, the arms, back, abdomen and legs are perfectly worked out. Correct execution looks like this - hands on the floor, palms forward and located above the shoulder, pelvis and legs aligned with the body, the pressure is tense. On inhalation, lower your hands, on exhalation, increase I. P.

At the end of the entire complex, cool down, stretching and relaxing active muscles, which will relieve severe muscle pain and contribute to faster weight loss. This is evidenced by the numerous comments from people who do not forget this part of the study.

You can also use the hoop, which perfectly burns the accumulation of fat around the waist, eliminating cellulite and speeding up the body's metabolic processes. But for that you will need to rotate it for at least 20 minutes, twice a day.

Charging in the workplace

You can even strengthen your muscles in the office.

A set of simple exercises has been selected for this:

Tilt your head to the right and left - 10 times.
Circular rotation of the head - 10 times.
Exercise the "block" for the back - block the fingers behind the back - hold for 15 seconds.
Triceps stretching. 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 seconds in each position.
Cheering for the back. You need to sit on the edge of the chair, bend your back and tighten your neck. Hands are kept on the knees, feet firmly on the floor. In this position, you need to take 5-8 seconds.
Stretching. The hands, intertwined with the fingers, are pulled upwards and the back straight.
Curves with padlock behind the back. You need to sit on the edge of the chair, rest your feet on the floor. In the hands, the hands should be crossed and raised as high as possible. At the same time, the body of the body is lowered. In this position, you must hold for up to 10 s.
Side curves - 10 times to the right and to the left. One arm is straight along the body, the other is above the head.
Table push-ups - 15 times.
Turn to the side. Sitting in a chair, you need to maximize your body, first to the right and then to the left. Hold the chair with one hand and straighten the other.
Squat - 15 times.

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

Daily exercises help to keep in shape and strengthen some muscles. A properly selected set of exercises can be used to lose weight on the abdomen, buttocks and waist. Almost all exercises are performed at home without equipment, but if you wish, you can use dumbbells, skipping rope, bow and gymnastic bands.

What to choose: cardiovascular or strength training

Cardio is considered the most effective form of exercise when it comes to weight loss. In addition, cardio develops resistance, 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 relaxation and muscle tension. During training, muscle fibers break, so a rest phase is required after strength training. These exercises are best done on alternate days to allow your muscles to fully recover. In terms of training, strength and cardio can be alternated on alternate days, this will give the body a load to burn fat and at the same time work the muscles.

Cardiovascular exercises include walking, running, cycling, swimming. To start the fat burning process, a training duration of at least 40 minutes is required. Exercising at a fast pace with short rest breaks is also a cardiovascular workout.

Training plan to lose weight

Not everyone is comfortable counting repetitions during exercises. Therefore, you can use training-ready timers, 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 to warm up before training and cool down after training:

Selection of pre-workout warm-up exercises
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 of work / 15 seconds of rest, 2 laps, 1 minute of rest between laps
For 30 minutes: 45 seconds of work / 15 seconds of rest, 3 laps, 1 minute of 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 of work / 10 seconds of rest, 3 laps, 1 minute of rest between laps
For 40 minutes: 50 seconds of work / 10 seconds of rest, 4 laps, 1 minute of rest between laps

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

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

Timer 45 seconds of work / 15 seconds of rest:

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

Complete 10 minutes of static abdominal training for beginners and advanced
Complete the 10-minute posture 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 exercises mentioned above, there are millions of exercise options that you can use to burn fat. Here are some that you can do at home to add variety to your exercise routine:

Yoga

When you see people doing yoga, you may think it is very easy, especially as they move around a little bit, unlike other activities. But yoga is also considered to be one of the most effective methods for losing weight. You can even do yoga at home. Exercises include meditation, breathing control and the use of certain body postures that can help you get rid of body fat.

Pilates

And who said you can only do Pilates at the gym?

If you have a rug, you can even do it at home. There are Pilates exercises that can strengthen the central muscles. If you are new to the business, 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 even possible that you have prominent muscles and become much more flexible.

In addition, you can also improve your posture.

List of useful products for quick weight loss at home

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

fruits (pineapple, grapefruit, apple, fig, kiwi, avocado);
vegetables (cabbage, seaweed, carrots, ginger, celery, herbs), as well as vegetable puree soups and salads;
berries (strawberries, raspberries, currants, blueberries, currants);
nuts (walnuts, pine nuts, almonds, peanuts);
dried fruits (plums, dried apricots, raisins, dates);
mushrooms (they can replace meat, but remember that this is a product difficult 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 for quick weight loss

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

Hands

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

You need to stand up, bend your knees a little and contract your stomach. Then slowly start to bend your elbows and pull them against your chest. You need to do 2-3 sets of 18-25 times.

Push-ups can also help you work your arms in no time. You need to grab the support while lying down, support on your palms and toes. We bend and unfold our arms at the elbow joints, the body falls to the surface of the floor. The recommended number of push-ups is 15 to 20 times.

Hips

An effective exercise to work the buttocks and hips is the squat jump. To perform it, you need to stand with your feet shoulder-length. During the squat, your thighs should be parallel to the floor surface, so you need to take a little jump and then return to the starting position

The lungs strengthen not only the inner thighs, but also the calves. Execution technique: stand up, legs together, step forward as much as possible, bending the knee at right angles. We remain in this position and then return to the starting position.
Lunges can also be carried to the side. We take a step to the right, then to the left, while the knee should be in line with the toes. The number of repetitions for each leg is 20-25, in 2-3 sets.

You can wrap the inside of your thighs and buttocks with the abduction of your leg. To do this, you need to stand on all fours, contract your abdominal muscles, and then move your 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 contract the glutes. They can be done with or without weights, the legs can be together or apart during the execution. You can switch between different types of squats. This type of exercise does not require any special warm-up, you can do them anytime free. 2-3 approaches are required 15-20 times.

Gluteal bridge - performed in a lying position with the legs bent at the knees and the palms close to the hips. We ripped the buttocks off the floor, raised them as much as possible. To maintain this position, we went down. It is necessary to perform 2-3 approaches 15-20 times.

The chair is a technically easy exercise, but it requires a lot of resistance. Standing, we started to crouch, as if we were sitting in a chair. We keep our back straight, the palms can be joined at the back of the head. At the level of the imaginary chair, we fix the position. It is necessary to remain in this position for 20 seconds to 1 minute.

Press

"Plank" - strengthens the muscles of the center and lower back. It is performed in a lying position on the floor, being necessary to stand with arms outstretched, transferring the body weight to the palms and feet. The back and legs are aligned. It takes 30-60 seconds to hold the bar. Then, rest for 30 seconds and perform the second run, we are in a position where the arms are bent at the elbows. You also need to maintain this position for 30-60 seconds. During the execution, we tension the muscles of the buttocks, back, abdomen and legs as much as possible.

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

"Vacuum" - also performed lying down, knees bent, arms close to the body. We breathe as deeply as possible, the stomach must be retracted to form 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. Of course, you can only lose weight with diet, but as a result, this will lead to a significant slowdown in metabolism.
Reserve the time you dedicate every day exclusively to exercises at home. Do not postpone or transfer under any circumstances - the result is impossible without regularity.
Set realistic goals and don't expect results from the 7kg series a week.
Remember your motivation and don't let others lead you astray. Do not listen to the persuasion of “thoughtful” friends who guarantee that nothing will come from a chocolate or cookie.
Take photos more often, and if you've honestly worked on yourself, after a while you'll be happy to start noticing changes.