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 trainer, I'm not going to give advice left and right, I don't have the education for that.I will only talk about the exercises that I do myself and explain how they should be done.I love it because it's simple and doesn't require a trip to the fitness center or extra sports equipment.
If you are overweight, more than 15 kilograms, have a chronic disease or other concerns, be sure to consult your doctor!
Levels of exercise to lose weight
In order for training to bring maximum benefits, it is better to perform it in three stages.Thus, you will prepare your body for the load and will not harm your muscles and ligaments.So, let's go!
Stage 1. Warming up
At this stage you need to slowly and carefully prepare your body.Better to start from the top.First we warm up the neck, then the shoulders, elbows, hands, thoracic area, lumbar area, hip joints, knees and feet.We do everything slowly and carefully, control our breathing, don't hold it.This takes about 3-5 minutes.
Jump rope
After slow movements, we proceed to intense ones.Jump rope is a universal item accessible to everyone.You can buy it in almost any store.You can jump as much as you like and at the speed you want.Start jumping for 20 seconds, then gradually increase the time.Add 5-7 seconds per exercise.It is important to jump in shoes to avoid damaging your joints.Women should wear tight sports bras to protect their breasts.
Run in place
Of course, not everyone can jump;it is contraindicated if you are overweight, and it is also contraindicated for people with joint pain.Therefore, if in doubt, it is better to consult your doctor.You can replace the jump rope with light running in its place.
Stage 2. Basic training to lose weight
Exercises for the back and thighs
To make your back and legs beautiful and toned, do high-quality exercises, that is, squeeze the muscles and with effort.Then the effect will not be long!
- Pleated squats. A very effective exercise that trains a large number of muscles.When doing this, make sure your knees don't go past your toes and look straight at your toes, and don't fall in.Also, when doing this, tighten your abdominal muscles and keep your back straight.Start with 2 sets of 15 reps.Increase the number of approaches and implementation gradually in one approach.
- Squatting. If it is difficult to do such exercises, then do simple squats.Just make sure to keep an eye on your knees so they don't peek over your socks and look right at them.Also pay attention to your back and breathing.
- Lunges forward. A very good exercise for the muscles of the buttocks and thighs.When lunging, follow the rule of 90 degrees of the foot and the knee should not go past the toes.Start with 2 sets of 10 reps on each leg.
Exercises for the stomach, creating abs
our favorite abs!For me, he was the first person to suffer when he was uncontrollably eating jamu.So let's start shedding the fat on it.
- Exercises for the upper abdomen. Lie on your back, bend your knees, place your hands behind your head and twist forward with your abdominal muscles.When performing, make sure your lower back is "glued" to the floor.Inhale your belly, don't hold your breath, breathe through your chest.Start with 2 sets of 10 repetitions
- Exercises for the lower abdomen. We lie on our backs and raise our legs at an angle of 90 degrees to the body.There is also a "scissors" option, which is lifting your legs by crossing them together.Also pay attention to your lower back, stomach and breathing.To start, do 2 sets of 10 repetitions.
- Exercises for oblique abdominal muscles. We also lie on our backs with our lower back glued, our legs bent at the knees, we put one leg with the ankle on the other knee and twist towards it, trying to reach the knee with our elbow.For women, this is a useful exercise to make the waist.Pump 2 sets of 15 times on each side.
Hand exercises
- Push up. Hands also need to pump.To prevent fat from hanging, we do push-ups.I did it "feminine style" from my knees.Then maybe one day I'll switch to regular push-ups.Start with 5-7 reps and do 2 sets.
- Board. If you can't do push-ups at all, then plank exercises are for you.It pumps not only your arms, but your entire body as a whole.Board rules: pull your stomach in and don't let it loose, your body should be extended in one line, your back and thigh muscles should be tight.So we stand and shake hands, don't forget to breathe.Start with 20 seconds, gradually increasing the time from lesson to lesson.Active boards are also useful when you change the position of your hands or feet, but this is for more advanced people!
Stage 3. Cool down
Restore breathing
This stage is necessary to bring the body to its original state, level the heartbeat, and balance the breathing.At that stage, close your eyes, breathe in and out slowly and thank yourself for taking the time for your body's health and beauty.
Muscle stretching
It's not necessary to stretch your muscles professionally and try to do the splits.Just stretch your arms up, down to the sides, and stretch the muscles in your legs a little.
That's it!I prepared special pictures for you.Yes, I'm not in perfect shape yet, but I'm working on it!You can exercise anywhere, anytime.I live in a private house, the weather is beautiful, I go out into the yard and exercise, the weather is gloomy - I exercise at home.You don't need fancy sportswear to show off, any comfortable outfit will do.
Basic principles of exercise for weight loss and frequently asked questions.
How often should you exercise?
Exercise at least 3-4 times a week, every day.Muscles need a recovery period, so it is better to exercise every day, but if you have a strong desire, then you can, just be careful not to "burn".
Should you exercise on a full or empty stomach?
It is better to exercise on an empty stomach, but not with a feeling of hunger.If you are really hungry or before your morning workout, you can eat a few dates or a simple banana.Exercise will be more successful and you won't feel sick from hunger.
What is the best time to exercise?
It is advisable to exercise in the morning, but not required.The main thing is to do it 2-3 hours before bedtime, so that the surge of cheerfulness does not interfere with sleep.
Is it possible to exercise if you are not feeling well?
If you feel physically unwell, it is better to reschedule the workout.You just need to distinguish between general fatigue from a possible flu or fatigue from previous exercise.If your muscles just ache, then definitely exercise.
At what intensity is it better to start exercising?
The body must get used to it, so do not immediately load it to failure, otherwise the next exercise will have to be done through muscle pain.Do 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 stomach during exercise?
When doing exercise, tighten the stomach so that it is always tense.To do this, you need to forcefully exhale from your stomach, fix it and start breathing calmly through your chest.Control your breathing, you shouldn't hold it.
Is rest required between sets?
Make sure you rest between approaches, but small ones, a maximum of 20-30 seconds.Do not rush to do everything quickly, it is better to do it slowly and thoughtfully with maximum tension in the muscles.Remember to rest your face and neck.
Do you need special clothes for fitness?
Clothing should be most importantly comfortable - T-shirt, shorts or trousers, socks, shoes.Since you're working out at home, you don't need to show off in expensive clothes.Even if special fitness clothes motivate you to exercise to some extent, because you have paid N amount of money for it.
How not to stop exercising?
Learn to enjoy exercise, you can fake it at first.And then you will be involved and will no longer be able to imagine your life without sports!And then you'll want to go to the gym or group exercise.The main thing is to start!
And finally, remember that no physical exercise will help you lose weight if you do not normalize your diet.The principle that must be followed is to eat fewer calories than you expend.Only a calorie deficit will help you lose weight properly and effectively.Explore six principles to lose weight at home, where I explain in detail what you need and how to become a slim person without harming your health.And physical activity will help you get in shape faster and tighten your muscles, restoring their tone.
I also suggest that you follow pp-nutrition, a very easy recipe to prepare from simple products and for the whole family.Follow the link, cook, eat and be thin and healthy!