Slimming exercises

23 December 2020

If you want to build muscle fast, there are also special exercises designed for this purpose. They also help burn fat and lose weight, but their main goal is to create more developed and prominent muscles. Which makes it look more attractive and increases your resting calorie expenditure.

# 1 skater

During execution, your body moves back and forth and sideways. Skaters can strengthen the thigh muscles. Squat for 40 seconds, then step on "Skaters" for 40 seconds.

Squat # 2

This exercise is one of the best because you can customize it to make it harder or easier. Stand with your feet shoulder-width apart. Your arms should be straight above your body, in front of you or at the back of your head. Move back and down with your buttocks and hips. The back should be straight, with the lower back arch.

# 3 lungs

If you want a nice hip, put on it. Take a step forward. Bend your knees at a 90-degree angle, with your shoulders and ankles above your hips. It's coming down. Return to starting position and repeat with the other leg. The number of approaches is between 3 and 10, depending on the level of education.

Lose weight at home

There is a good alternative to special gyms - slimming complexes at home. Properly selected simple and effective weight loss exercises at home will suffice.

You need to start with a good attitude, a clear goal and well-organized self-discipline.
For good and fast results, classes should be held at least 3-4 times a week.
According to the opinion, the best time for classes is 11-13 hours before lunch and 17-19 hours in the afternoon.
Exercising with a full stomach will be difficult and ineffective, so it is best to exercise 2 hours after your workout.
The effectiveness of a series of exercises is greatly influenced by regularity - the more regular the exercises, the better and faster the results will be.
Exercises done "through strength" also do not help to lose weight and tidy up the body, you just need a positive attitude.

Sports Nutrition and Supplements

A common mistake is the idea that sports nutrition is only for bodybuilders and anyone who wants to reach a muscle tip. In fact, some medications can provide invaluable support in the weight loss process, including weight loss at home. Moreover, most dietary supplements for weight loss work solely with physical exercises and significantly enhance and accelerate the results from these.

Home workouts are most often started by those who do not have significant athletic training and have not previously participated systematically in fitness. And here, pre-workout complexes are irreplaceable - which by the way, in most cases, also contain fat-burning ingredients. They convert fat into the energy needed for effective training.

And another group of drugs that will benefit anyone planning to lose weight at home are el-carnitine-based products. Carnitine is an amino acid involved in energy metabolism and fat burning.

Effective home weight loss exercises

The first phase of psychological preparation is over, now you need to think about the sports equipment you need to move.

What you may need for training:

Dumbbells between 1 and 16 kg (women 1-5 kg, men 3-16),
sports mat (available at any sports store),
clothing for classes, the main criteria of which is comfort and naturalness,
gymnastic hoop (keep in mind that the hoop should weigh 1-2 kg if it is easier - you can’t wait for the result, and if it’s heavier - bruises remain on the sides).

Well, that's all, you can immerse yourself in the point - the lessons themselves.

How to do morning exercises at home

A positive effect can only be achieved with regular exercise. The selected complex is performed 4-7 times a week. With fewer repetitions, the result will not appear for a long time. Excessive enthusiasm for morning exercises can lead to rapid exhaustion and fatigue. The load is gradually increased.

Charging tips:

You need to develop a positive attitude before starting your morning exercises.
We recommend ventilating the room and wearing light, comfortable clothing.
You can drink a glass of water, but a full breakfast is only consumed after a workout.
Start losing weight for 10 minutes. charging, gradually increasing the time to 15 to 20 minutes.
Focus on all muscles, not just the abdominal or buttocks.
Exercises should be rotated. The same movement that is performed continuously, after a while, will no longer be useful.
To reduce the chance of injury, start training by warming up.
The recommended filling time for fat burning is 20-30 minutes.

Home fitness equipment can increase the effects of exercise:

rope;
hula hoop hoop;
fitball;
dumbbells.

The skipping rope is an independent cardio exercise, suitable for burning fat and increasing body tone.

How to choose the right exercises

Let's say right away that there are many such practices. Almost all of them are combined into complexes. One complex has only a few easy exercises, others contain more difficult and larger amounts of exercises.

So: before you start weight loss workouts, you need to decide - which exercises are best for you? It is not at all necessary to perform all the exercises involved in this or that complex. In other words, weight loss training is a somewhat creative process with the main goal of lean physique and health. Anyway: you need to train 3-4 times a week. That will be enough.

Another important rule. Exercise is a workout, but it won’t work if you don’t set the right diet and healthy lifestyle at the same time

Circular

You do not need gymnastic equipment for circular training at home, you just need to select 3-4 suitable exercises and perform them at regular intervals with a short rest:

Squatting is a complicated solution, you have to get up on your toes after the end of the movement. The number of repetitions is 20.
Floor or wall recliners. To pump the triceps, you need to put your hands closer together and place the arms as wide as possible to work out the “wings”. Repetitions - 10 times.
Raising the legs in a horizontal position - 15 times.
Board. The focus is on the elbows and toes. You must alternately raise one leg and the other, delayed for 30 seconds.
Press. Execution method - lifting the torso while lying on its back. The legs should be secured so that they remain motionless. Repetitions - 20 times.
Lifting on a low chair or stool with one foot - in turn. For each foot - 15 times. Before action, make sure the furniture is stable.
Lungs on both feet - 15 times. You should put your hand to your side and alternately put your right or left foot forward, squatting on it.
Skipping rope - 3 minutes.

Any exercise can be added to this charge. The point is to do a certain number of repetition rounds. They do three or four exercises in a row in 3-4 rounds.

Suggestions for improving your training

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

In order for physical exercises to be beneficial, the complex must begin by warming up the muscles and ligaments and ending with stretching. You should not immediately give yourself a heavy load, you should increase it gradually, from simple to complex.

This should be done 3-4 times. You should take a day break between workouts to recover and rest. The complex execution time can fluctuate within 30-45 minutes.

Diet

Like we said, you can’t eat a fast food and try to lose weight. Exercise should be accompanied by diet. However, this does not mean at all that it should be as strict as possible, excluding from the diet everything that is delicious and loved. Diet here means proper nutrition. And it doesn’t require a lot of restrictions. His main postulates are:

Lack of bad habits. Alcohol is very high in calories, and cigarettes not only weigh heavily on the lungs;
on avoiding foods rich in carcinogens, colors, food additives, salt and sugar. Fast food and factory sweets should disappear from the diet;
drinking order. A person should consume at least 2 liters of clean water (juices, teas and other beverages do not count);
Include more protein and fiber in your diet. These are healthy foods that allow the body to saturate quickly and at the same time not give it excessive amounts of calories;
Use special dietary supplements. For example, for those who lose weight, there are a whole range of Herbalife products that reduce cravings for sugar and help remove excess water from the body.

Weight loss exercise at home

There are simple but effective exercises that can be done without attracting the attention of others, whether at work or on public transportation. For example, retracting the abdomen, squeezing the buttocks, and walking the stairs.

Now some of the best practices at home:

Initially, a warm-up is required, consisting of intense walking or running locally, leaning to the side, leaning forward and down, rotating the body, arms, pelvis, knees, and legs.
Squats can keep your hips and buttocks tidy. I. P. stand on the ground, legs shoulder-width apart, hands in front in buckle or belt. Perform a deep squat toward the hip parallel to the floor and return to the I. P. by bringing the pelvis forward. Dosage 3 series 20 times.
Perform "Lunges" exercises on the same areas of the body - from a standing position, with the legs shoulder-width apart, take a deep step forward with one leg and return to the IP Repeat the same with the other leg - perform 15 for each approach. 30 times.
There is an exercise for the lazy in the chest area - standing or sitting, uniting the palms at chest level and squeezing up to 30 times - 3 sets.
Chest muscles can still be worked out lying on the floor or bench with dumbbells in your hand - spreading them out and returning to I. P. For each approach (3) 12 times.
The abdomen and the upper part of it are trained as follows - lie on the ground, hands behind the head, legs firmly pressed to the surface. Lift the upper part of the body, tear the blades off the floor, and return to I. P. You must do this while you have enough strength for 3 approaches.
Exercise for the lower abdominal area - "bike". Lie on the floor, hands free to lie next to your body, lift your legs, and use them to simulate pedaling in the air - 3 x 16-20 times.
This is how the sides are removed - lie on the floor with your hands behind your head and your feet on your side. Raise and lower the upper body by raising the shoulder blades. In this case, the elbow "looks" to the side, and the gaze is directed to the ceiling - 3 approaches on each side, 16-20 times.
With the help of the supine support, the arms, back, abdomen and legs are perfectly developed. Proper workmanship looks like this - hands on the floor, palms forward, and above the shoulders, pelvis and legs in line with the body, the press tense. When inhaling, lower your hand, on exhalation, raise the I. P.

At the end of the whole complex, perform cooling, stretching and relaxing the functioning muscles, which relieves severe muscle pain and contributes to the fastest weight loss. This is evidenced by the many opinions of those who do not forget this part of the class.

You can also use the hoop, which perfectly burns the accumulation of waist fat, eliminates cellulite and speeds up the metabolic processes in the body. However, this requires twisting twice a day for at least 20 minutes.

Charging at work

You can even strengthen your muscles in the office.

A series of simple exercises have been selected for this:

The head tilts left and right - 10 times.
Rotate the head in a circular motion - 10 times.
Practice the back "lock" - lock your fingers behind your back - hold for 15 seconds.
Triceps stretch. One arm bends at the elbow and bends behind his back, the other is gripped. Then there is a change of position. Repeats - 3 times for 5 seconds in each position.
Twist backwards. You need to sit down on the edge of the chair, bend your back and squeeze your neck. The hands are kept on the knees, the legs rest firmly on the floor. In this situation, you should linger for 5-8 seconds.
Stretch. Hands clenched into fingers are pulled up and their backs straightened.
Bending with a lock behind your back. You should sit down on the edge of the chair, resting your feet on the floor. In the hands, the hands should be clasped together and raised as high as possible. At the same time, the body of the body descends. In this situation, you must hold for up to 10 seconds.
Side bends - 10 times to the right and left. One arm lies directly along the body, the other rises above his head.
Push-ups from the table - 15 times.
Turns to the page. You should maximize your body while sitting in a chair, first to the right and then to the left. Hold the chair with one hand and straighten it with the other.
Squats - 15 times.

Any fitness exercise can be done in the morning after arriving at the office or at lunch to relieve the fatigue and stress caused by sedentary work.

Daily exercise helps maintain shape and strengthen some muscles. A properly selected set of exercises can be used to reduce the weight of the abdomen, buttocks and waist. Almost all exercises are done at home without equipment, but you can use dumbbells, skipping rope, hoops and fitness bands if you wish.

What to choose: cardio or strength training

Cardio is considered to be the most effective form of exercise when it comes to weight loss. In addition, cardio improves endurance, strengthens the heart and blood vessels, and normalizes metabolism. The goal of fitness training is to increase muscle mass and create beautiful muscle relief.

Fitness training is based on alternating muscle relaxation and tension. Muscle fibers break during exercise, so a resting period is needed after a strength workout. It is best to do such workouts every other day so that your muscles can fully recover. In terms of training, strength and cardio can be alternated every other day, which puts a strain on the body to burn fat and at the same time puts a strain on the muscles.

Cardio exercises include walking, running, cycling, swimming. It takes at least 40 minutes of training to start the fat burning process. Cardio training is also practiced at an accelerated pace with short breaks.

Weight Loss Workout Plan

Not everyone is comfortable counting reps during workouts. Therefore, you can use workout-ready timers that alternate between active work and rest. The most popular formats for circuit and interval training:

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

Be sure to warm up before training and cool down after training:

Choosing Pre-Workout Warm-Up Exercises
Selection of post-workout stretching exercises

For beginners:

20 minutes: 30 seconds work / 15 seconds rest, 2 laps, 2 minutes rest between laps
30 minutes: 30 seconds work / 15 seconds rest, 3 laps, 2 minutes rest between laps

Intermediate:

20 minutes: 45 seconds work / 15 seconds rest, 2 laps, 1 minute rest between laps
30 minutes: 45 seconds work / 15 seconds rest, 3 laps, 1 minute rest between laps
40 minutes: 45 seconds work / 15 seconds rest, 4 laps, 1 minute rest between laps

Advanced:

20 minutes: 50 seconds work / 10 seconds rest, 2 laps, 1 minute rest between laps
30 minutes: 50 seconds work / 10 seconds rest, 3 laps, 1 minute rest between laps
40 minutes: 50 seconds work / 10 seconds rest, 4 laps, 1 minute rest between laps

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

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

Timer 45 seconds work / 15 seconds rest:

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

Complete a 10-minute static abs workout for beginners and advanced
Full 10-minute posture: 10 back exercises
Rowing machine: what it serves, advantages and disadvantages, efficiency

Other home exercise and workouts

In addition to the workouts mentioned above, there are millions of exercise options for burning fat. Here are some things you can do at home to add variety to your workout:

Yoga

When you see yoga people, you might think it’s very simple, especially because they move a little differently than other activities. But yoga is also considered one of the most effective methods of weight loss. You can even do yoga at home. Exercise involves meditation, breathing regulation, and the application of certain postures that help get rid of body fat.

And who told you that Pilates can only be done in the gym?

If you have a rug, you can even do it at home. There are exercises in the Pilates program that can strengthen the central muscles. If you are not yet familiar with this business, you can always add a DVD with instructions on the technique. You can easily notice that after a few workouts, your body will become much stronger. It is even possible that you will have outstanding muscles and you will be much more flexible yourself.

You can also improve your posture.

List of useful products for fast weight loss at home

Nature has taken great care of us, thanks to which there are many products that not only do not improve, but also in fat burning. Their presence is mandatory in the diet, and this is an incomparably more sensible solution than starvation:

fruits (pineapple, grapefruit, apple, fig, kiwi, avocado);
vegetables (cabbage, algae, carrots, ginger, celery, herbs) and vegetable pureed soups and salads;
berries (strawberries, raspberries, currants, blueberries, gooseberries);
nuts (walnuts, pine nuts, almonds, peanuts);
dried fruits (prunes, dried apricots, raisins, dates);
mushrooms (you can replace meat, but keep in mind that this is a difficult product to digest);
low fat kefir and cottage cheese;
lean chicken, turkey and fish (especially seafood);
Cereals (buckwheat, oatmeal, etc. ).
drinks (tea: green, with ginger; water).

Easy exercises for fast weight loss

Weight loss at home requires a program that includes stress in all parts of the body.

Hands

Bending the arms helps tighten the forearm muscles. This exercise includes the biceps and triceps, and dumbbells are needed to do this.

You should stand up straight, bend your knees slightly, tighten your stomach. Then start to slowly bend your elbows and pull to your chest. You need to do 2-3 sets 18-25 times.

Recliners can also help you work with your arms in no time. You should take the support while lying on your palms and toes. The arms are bent and bent at the elbow joints, the body falls to the floor surface. The recommended number of push-ups is 15-20 times.

Hipster

Squats are an effective practice for machining the buttocks and hips. To do this, you need to stand straight with your feet at shoulder level. When squatting, the thighs should be parallel to the floor surface, then a small jump should be performed, and then we return to the starting position

The lungs strengthen not only the inner area of the thigh, but also the calves. Technique: stand up straight, legs together, step forward as much as possible, bend your knees at right angles. In this situation, we linger and then return to the starting position.
Can also be performed on the lung side. Take a step to the right and then to the left while the knee should be at the toe line. The number of repetitions of each leg is 20-25, in 2-3 series.

You can connect the inner thighs and tails by abducting the leg. To do this, you need to stand on all fours, tighten your abdominal muscles, and then move your legs to the side. The foot should be parallel to the floor surface. It is necessary to perform two sets of 20-25 times on each leg.

Buttocks

Squatting can help tighten the buttocks. It can be done with or without weighting, the legs can be together or wide during construction. You can alternate between different types of squats. This type of exercise does not require special warm-up, you can perform them at any time. 2-3 approaches should be performed 15-20 times.

Glute Bridge - from a prone position with knees bent and palms near the hips. Tear the buttocks off the floor as much as possible and lift. To maintain this position, we go down. 2-3 approaches should be performed 15-20 times.

The chair is not technically a difficult exercise, but it requires a lot of perseverance. From a standing position, we start squatting as if we were sitting in a chair. We keep our backs straight, the palms can be brought together at the back of the head. We record the situation at the level of the imaginary chair. You should stay in this position for 20 seconds to 1 minute.

Press

button

"Plank" - strengthens the muscles of the core and waist. It is performed from a position lying on the floor, you have to rise with your arms outstretched, you have to transfer body weight to your palms and legs. The back and legs are in line. You need to hold the bar for 30-60 seconds. Then rest for 30 seconds and perform the second run, we are in a position where the arms are bent at the elbows. You must hold this position for 30 to 60 seconds. During the workout, the muscles of the buttocks, back, abdomen and legs are loaded as much as possible.

Foot lift - performed while lying down. It is necessary to lie on the mat, hands along the body, slowly starting to lift the lower limbs until they reach a 90 ° angle to the body. After that, we slowly return to the starting position. This exercise allows you to train your abdominal muscles well.

"Vacuum" - also in a prone position, bent at the knees, with arms close to the body. Take as deep a breath as possible, the stomach should be drawn in to create a vacuum. We hold our breath for 10-15 seconds and then relax the body.

Conclusion

Remember that weight loss = regular exercise + proper nutrition. Don’t neglect one or the other. Of course, weight loss can only be done with dieting, but as a result, it leads to a significant slowdown in metabolism.
Take the time you spend each day exclusively on workouts at home. Under no circumstances should you postpone or relocate them - the result is impossible without regularity.
Set realistic goals and don’t expect results from the 7kg weekly series.
Remember your motivation and don’t let others lead you astray. Don’t listen to convincing “caring” friends who make sure there’s nothing made of chocolate or cookies.
Take pictures more often, and if you’ve worked honestly with yourself, you’ll be happy to notice the changes after a while.