Today we will talk about physical activity, which in addition to helping to burn subcutaneous fat, also strengthens muscles and improves mood.I'm not a physical trainer, I'm not going to give advice left and right, I'm not trained for that.I will just talk about the exercises that I do myself and describe how they need to be performed.I like them because they are simple and don't require going to the gym or additional sports equipment.
If you are overweight, more than 15 pounds, have chronic illnesses or other concerns, consult your doctor!
Steps of Exercising to Lose Weight
In order for the exercises to bring maximum benefit, it is best to perform them in three stages.This way, you will prepare your body for the load and not harm your muscles and ligaments.So, let's go!
Step 1. Warming up
At this stage you need to prepare your body slowly and carefully.It's better to start from the top.First we warm up the neck, then the shoulders, elbows, hands, chest, lower back, hip joints, knees and feet.We do everything slowly and carefully, we control our breathing, we don't hold it.This takes approximately 3-5 minutes.
Jump rope
After slow movements, we move on to intense ones.The skipping rope is a universal item that is accessible to everyone.You can buy it in almost any store.You can jump as much as you want and at whatever speed you want.Start jumping for 20 seconds and gradually increase the time.Add 5-7 seconds to each workout.It is essential to wear sneakers to avoid damaging your joints.Women should wear a tight-fitting sports bra to protect their breasts.
Running in place
Of course, not everyone can jump;It is contraindicated if you are overweight and is also contraindicated for people with joint pain.Therefore, if in doubt, it is best to consult your doctor.You can replace the jump rope by lightly running it in place.
Step 2. Basic exercises for weight loss
Exercises for buttocks and thighs
To make your butt and legs look nice and toned, do high-quality exercises, that is, by contracting your muscles and with effort.Then the effect will not be long in coming!
- Plie squats. A very effective exercise that works a large number of muscles.As you do this, make sure your knees do not go past your toes and look exactly in the direction of your toes, and do not fall inwards.Also, as you do this, contract your abdominal muscles and keep your back straight.Start with 2 sets of 15 repetitions.Gradually increase the number of approaches and runs in one approach.
- Squat. If this exercise is difficult, do simple squats.Just make sure you watch your knees so they don't peek out over your socks and look right in your direction.Also pay attention to your back and breathing.
- Move forward. A very good exercise for the muscles of the buttocks and thighs.When attacking, follow the 90 degree leg rule and the knee should not extend past the toe.Start with 2 sets of 10 reps on each leg.
Exercises for the abdomen, creating abs
Our favorite abs!For me, he is the first to suffer when he eats treats uncontrollably.So, let's start getting rid of fat.
- Exercise for the upper abdominals. Lying on your back, bend your knees, place your hands behind your head and roll forward with your abdominal muscles.When performing, make sure your lower back is “glued” to the floor.Tighten your stomach, don't hold your breath, breathe through your chest.Start with 2 sets of 10 repetitions
- Exercise for the lower abdominals. We lie on our back and raise our legs at an angle of 90 degrees to the body.There is also the “scissors” option, which consists of lifting your legs by crossing them.Also pay attention to your lower back, stomach, and breathing.To start, do 2 sets of 10 repetitions.
- Exercise for the oblique abdominal muscles. We also lie on our back with our lower back pressed together, our legs bent at the knees, we place one leg with the ankle on the knee of the other and turn towards it, trying to reach the knee with the elbow.For women, this is a useful exercise for creating a waistline.Pump 2 sets of 15 times on each side.
Hand exercise
- Push-ups. Hands also need pumping.To prevent the fat from hanging down, we do push-ups.I do it “feminine style” on my knees.So maybe one day I'll switch to regular pushups.Start with 5-7 reps and do 2 sets.
- Plank. If you can't do push-ups, the plank exercise is for you.It pumps up not only the arms, but the entire body as a whole.Plank rules: pull in your belly and don't let go, your body should be extended in one line, the muscles of your buttocks and thighs should be tense.So we stand and shake, don't forget to breathe.Start with 20 seconds, gradually increasing the time from class to class.An active plank is also useful when you change the position of your arms or legs, but it's for advanced people!
Step 3. Cool
Restoring breathing
This step is necessary to bring the body to its original state, even out the heartbeat and balance breathing.At this stage, close your eyes, inhale and exhale slowly and thank yourself for dedicating your time to the health and beauty of your body.
Muscle stretching
It is not necessary to professionally stretch your muscles and try to do splits.Just stretch your arms up, down, to the sides, and stretch your leg muscles a little.
And that!I prepared the photos especially 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 was beautiful, I went out into the yard and worked out, gloomy weather - I worked out at home.You don't need super nice fashionable sportswear to show off, any comfortable clothes will do.
Exercise basics for weight loss and frequently asked questions.
How often should you exercise?
Exercise at least 3-4 times a week, every other day.Muscles need a recovery period, so it's best to exercise every other day, but if you really want to, then you can, just be careful not to “exhaust”.
Should you exercise on a full or empty stomach?
It's best to exercise on an empty stomach, but not shivering with hunger.If you are very hungry or before your morning workout, you can eat a few dates or a medium banana.Your workout will be more successful and you won't feel sick from hunger.
What is the best time of day to exercise?
It is advisable to do the exercises in the morning, but it is not mandatory.The main thing is to do this 2-3 hours before bedtime, so that the wave of vivacity does not discourage sleep.
Is it possible to exercise if you are unwell?
If you don't feel well physically, it's best to reschedule your training.You just need to distinguish between general malaise from a possible cold or malaise from a previous workout.If your muscles hurt, then definitely exercise.
At what intensity is it best to start exercising?
The body must get used to it, so do not immediately load it to failure, otherwise the next workout will have to be done with 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 when exercising?
During any exercise, contract your stomach so that it is always tense.To do this, you need to forcefully exhale air from your stomach, fix it and start calmly breathing through your chest.Control your breathing, you shouldn't hold it.
Are breaks necessary between sets?
Be sure to take breaks between approaches, but small ones, no more than 20-30 seconds.Do not rush to do everything quickly, it is better to do it slowly and carefully, with maximum tension in your muscles.Just remember to relax your face and neck.
Do you need special clothing to exercise?
The most important thing is that the clothes are comfortable - t-shirt, shorts or pants, socks, sneakers.Since you're working out at home, you don't need to show off in expensive clothes.Although special fitness clothes motivate you a little to exercise because you 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 get involved and you will no longer be able to imagine your life without sports!And then you'll want to go to the gym or train in a group.The main thing is to start!
And finally, remember that no amount of physical exercise will help you lose weight if you don't normalize your diet.The principle that must be followed is to ingest fewer calories than you burn.Only a calorie deficit will help you lose weight correctly and effectively.Explore six principles for losing weight at home, where I describe in detail what you need and how to do it to become a slim person and not harm your health.And physical activity will help you get in shape faster and tense your muscles, restoring their tone.
I also suggest that you follow pp-nutrition, whose recipes are very easy to prepare from simple products and for the whole family.Follow the links, cook, eat and be slim and healthy!