Exercises for weight loss: Benefits, rules and features

Nowadays, the problem of overweight is more topical than ever. Both men and women at any age can face him. Causes of obesity are most often sedentary lifestyle, malnutrition and chronic diseases.

Different methods can be used to combat excess weight, but not one of them will have the right effect by regularly doing weight loss exercises. Consider the properties of physical activity to reduce weight, training scheme and possible restrictions on their implementation.

Terms of Performing Exercises

For women's weight loss exercises to really benefit, it is worth remembering the following suggestions for their implementation:

1. Any training should always start with warm -up. At first, do complex physical exercises, at least unfounded as they will cause rapid exhaustion.
2. Among the performance of weight loss exercises you can drink water, but in very small quantities. This will speed up the metabolic process.
3. The first training should be done with minimal load, especially if the person has not played sports at all. It is also important not to overdo it. 3-4 training will be quite sufficient per week. So the fat mass can decompose enough, but at the same time the body will be able to recover.
4. It is better not to overeat before the upcoming training. Vitamin smoothie will be optimal, but nothing more. Otherwise, the person will feel heaviness, which will make his training counterproductive.
5. Minimum breaks between weight loss exercises (30 seconds will be enough).
6. Supplementation training with dance, jogging or swimming. This will speed up weight loss results.
7. It is recommended to do first training under the supervision of the coach. This will help you avoid injuries and show you how to do your exercises properly. In addition, some people can't force themselves to play sports, so the coach will be a great motivator for them.
8. Continue home exercises for weight loss when pain occurs. It is better to take a short break and then continue the training.
9. Change the exercises every month. This will allow you to get used to the body on the same loads, which will speed up the weight loss process.
10. Alternative exercises aimed at training of different body muscles. For example, train your abdominal muscles on Monday, pump your hips on Wednesday and focus on the back on Saturday.
11. It is best to complete cardio training.
12. Train with full force. At first glance, it may sound like lime, but as practice shows, more than 50 % of people stop trying to try their third training without seeing the immediate result. In this case, it is worth setting the right goal and following it, despite laziness, pain and fatigue. Only regular training will really prove to be effective.
13. If possible, it is better to train in the fresh air.
14. Select the exercises of the exercises, depending on the specific goals that a person sets. It can be a desire to strengthen the press, get rid of the sides to the stomach, prevent cellulite, etc. Each exercise is designed to burn fat in a separate area of the body.

It is worth knowing! Even before the training begins, you need to register the original parameters - weight, abdominal volume, chest, hips. Changes can be recorded with each subsequent training week. This will allow you to understand whether a person is moving in the right direction and whether he or she needs to review the physical activity program.

The best weight loss exercises

The best results show the following exercises:

1. Small lifting lifts. Starting position - evenly standing, leg shoulder width apart. Raise your leg in your knee and attacks by transferring your cargo from one foot to another. At the same time, it is advisable to hold a dumbbell that weighs 4-5 kg itself. This will improve the result.
2. Push -ups. You need to focus on straight hands and feet. Do not put the lower back, strain the stomach. Slowly press the press as low as possible to the floor. Repeat 10 times. In the first training, it may be difficult for a person to do even two full presses, so you should be prepared for difficulties.
3. Turning the body. Lying on your back, fold your feet. Drive your hands sideways. Slowly stretching the knees on the right and left, stretching the lateral muscles. Repeat 25 times.
4. Horizontal bar. One approach is up at least 5 times. People with advanced obesity will be difficult due to heavy loads on the joints.
5. Plank with leg lifting. Trim your stomach. Focus on your hands and feet. Slowly lift your feet up. Repeat 15 times each.
6. Jumping in place. Do with closed legs. Exercises can be supplemented with squat.
7. Equal traffic. Ideal for quick weight loss as it allows to burn up to 140 calories in only 10 minutes of intensive training.
8. Jumping on the rope. Exercises not only strengthen the leg muscles, but also excellent cardio.
9. Pole aerobics. Such workouts strengthen the back, leg muscles and press. You need to prepare a small platform for their introduction. You should become one leg on it and lift the other as much as possible by leaning on the road. For such training, dance music is great.
10. Rowing simulator. He includes hand, back, chest and press muscle work.
11. Raise your leg up while lying on your side. After ten repetitions, repeat the same on the other side.
12. Become accurate, fold your hands on your chest. Prepare deep squat.
13. Standing, tilt back and back. It is important to follow breathing in this and other exercises.

Fact! It is best to do weight loss exercises for women in the fitness room. There is always live competition, so the competing spirit will motivate it to improve the productivity of training.

Additional measures

It is advisable to supplement your home exercises with a diabetes diet to achieve the fastest and most effective result. It is important to follow the following nutritionists in this condition:

1. Completely refuse to drink alcohol and smoke. Getting rid of bad habits is the key to success in effective weight loss.
2. Replace harmful fat useful. Thus, it is better to give up sausage, smoked meat, greasy meat and fried foods. Instead, diet should be enriched with useful fats in vegetable oil, avocado, nuts.
3. Consumes low portal sour -kmilka products. It can be cottage cheese, sour cream, white cheese.
4. Refuse to use fresh pastries, sweets, cakes. Instead of bread, it is better to use nutritional crackers.
5. Complete your diet in a way that consists of 70 % of vegetables and fruits, 20 % protein and 10 % healthy fat.
6. Review your food habits. Instead of normal fast food, snacks are best replaced with useful nuts or home yogurt.
7. Prefer cereal crops (buckwheat, oatmeal, rice). It is better to cook the porridge on the water without adding oil. When it comes to pasta and potatoes, they can be consumed but in limited clashes.
8. The menu is dominated by useful food. It can be a variety of vegetable soups, cottage cheese cheese, salad with greens, etc.
9. Prefer cooked or fried food. In this way, prepared food is considered nutrition and less calories than fried foods.
10. Avoid night meals. The last meal should be no later than seven in the evening.
11. Eat often but in small portions. It will remain full and at the same time saturate your body with useful tracking elements.

How to remove fat from your stomach

One of the best weight loss methods is the use of hoops. It helps to use back, hips, buttocks, abdominal muscles. In addition, hoop training 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. For maximum results, it is best to use a weighted hoop with an uneven surface. In addition to the extra load, it would massage the edges.

It is recommended to twist the hoop for five minutes without interruption. Gradually you can increase the duration of such training to twenty minutes.

It is important to monitor breathing during classes. It should be fast and even. Otherwise, periodic breathing will cause rapid fatigue and dizziness.

Attention! Exercises for weight loss can be supplemented with almost any sport. It can be jogging, cycling, any aerobics. Yoga is also very effective. Not only does it improve elasticity, it also normalizes the human psychometical state.

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

1. Become exactly, put the shoulder shoulder width and slightly bend your knees. Hands also bend. Make your body trunk, tense your muscles as much as possible. Repeat 15 times.
2. Become fours, put your hands on the floor. Dry your stomach by tightening the press. Bend your back and then stretch forward, stretching your abdominal muscles.
3. Inhale as deep as possible and hold your breath for 10 seconds. During this time, the press muscles are as much as possible. Repeat 5 times.
4. Lying on the floor, fold your feet. Take your hands behind your head. Raise your body up by downloading the press. Follow breathing. Inspired by, sink into exhalation. Repeat ten times in three approaches.
5. Stand on the bar on the elbows and clip the abdominal muscles. Lift the pelvis to the stop, then slowly lower down.

The best set of exercises

Home weight loss exercises work best with an integrated approach to implementing them. At the same time, it is best to do at least 6-8 different types of exercises in a single workout session.

The simplest but at the same time effective exercises for quick weight normalization include:

1. Leave your hands under your hips. Slowly move the emphasis on your hands, lifting even your feet up. Conduct yourself in this position a few seconds.
2. Going for 2-3 minutes. At the same time, it is important to lift the roads as high as possible.
3. Lying on the floor, folding your feet on your knees. Based on the hands, slowly lifts the pelvis. 20 times
4. While lying on your back, chop the press. Raise your legs in a steady position and make your swing on the "scissors" principle. Repeat 25-30 times.
5. In the same position, bend your feet into your knees and your hands are at your elbow. Make your knee by pulling up to the elbow.

Tip! It is best to do the following exercises early in the morning. This is due to accelerated metabolism in the first half of the day and the large energy charge. Therefore, morning training is always more effective than evening.

Restrictions on Active Training

In most cases, home exercises for weight loss contribute to improving human well -being and strengthening his or her health. Nonetheless, it is worth knowing about the following conditions where it is not advisable to provide extra load on the body:

1. Period after recent injured surgery. In this condition, the body can be very weak, so training will only deplete a person, making him exhausted. In addition, playing sports shortly after surgery can be closer due to the differences in the seams, the formation of edema and the risk of severe pain.
2. Menstrual period. At the same time, weight loss exercises are not recommended due to the risk of bleeding and cramping. It is worth noting that sometimes this process is so painful that, except for lying, the woman will not be able to do anything. There is no question of no training.
3. Period of exacerbation of severe chronic diseases. Particularly dangerous is to do exercises on the side or other parts of the body with a hypertensive crisis, with diabetes, bronchial asthma flowing.
4. Damage to the musculoskeletal system. This can be fracture, bruising or serious degenerative joint diseases (arthrosis, arthritis, etc. ). In acute inflammation and pain, you should not do exercises for weight loss. You have to wait for the condition to return to normal, and only after this return to previous physical activity and train further.
5. Pregnancy at a late stage or risk of abortion. At the same time, it can be extremely dangerous to do weight loss exercises for women. Accurate information on such a restriction can only be a doctor in each case.
6. Presence of lesions on the skin (abrasions, allergic manifestations in the form of rashes, etc. ).
7. Serious emotional disorders, neurosis. It is better to give up active training, but yoga and other relaxing methods can become very useful.
8. Period of acute virus, respiratory or infectious diseases. By the time of complete recovery, it is better to replace physical activity with light charging. Otherwise, weight loss exercises can only worsen the human condition (cause nausea, fever, weakness, sweating and other unpleasant symptoms). In the event that a person is not sure whether he has contraindications to weight loss exercises, he / she should definitely consult a therapist before starting training.

Home exercises for weight loss are rightly considered to be one of the best ways to lose weight without the risk of side effects. Despite the fact that independent training really produces positive results, they must be regularly done for at least two months. This is the only way to notice significant improvements in the figure and the general right.