Obesity is a common and painful problem. Diet alone is not enough here - you definitely need to perform certain exercises to lose weight. Every organism is individual. To correct your image, you need to create a special program for yourself where you can focus on the most difficult areas. Learn a few rules carefully, and if you are willing to follow them, you can definitely plan your exercises.
- Pay attention to your daily menu. The effectiveness of training will be greater if you approach the problem in a comprehensive way. We burn calories with exercise and break down fat, but if more and more calories come in, weight loss will be a pipe dream. Meals should be in good balance, but no crumbs.
- The number of exercises per week is 2-4 times from 30 minutes.
- Watch your breathing. Exercise should be so stressful that your breathing will be faster and your heart rate will increase - this is a prerequisite for fat burning.
- Weigh yourself before you start your workout and measure your weight 2-3 times a week.
- Do not force events so that the weight decreases as much as the result obtained has time to gain ground. Remember - not fanaticism but orderliness!
- To not spoil your posture, use other exercises for the abdomen, arms, legs, sides, etc.
It is advisable not to eat food for 1-2 hours before and after training. It is not worth exercising before bed, it is best to choose a time in the morning or in the middle of the day.
Abdominal weight training
Begin the set by lying on the floor. Focused? Go away!
- Bend your knees, push your feet down on the floor. Raise your hands behind your head and slowly lift your body up. Look at your elbows - they should be directed to the side, the lower back is pressed down to the floor. Perform 20-40 lifts, starting small. Try to increase the exercises each time.
- We return to the starting position. Pull the bent knees to the shoulders, the lower back is pressed to the floor. We pull up at least 20 times.
- Rotation. The starting position is the same but the left foot rests on the bent right knee. With the body we reach the left knee, but the hips are in place. Perform 20 times.
- We return to the previous starting position and "turn" the bent legs to the shoulders - 20 times.
- We change legs - now the right one is placed to the left and the left elbow goes to the right knee (also 20 times).
- Starting position from the last exercise. We try to connect the shoulders and bent legs as close as possible and pull them up (20 times).
- Hands behind head, lift legs. We lower and lift our legs until our fingers touch the floor.
- In this case, we lift our shoulders - also 20 times.
- We keep our feet at a 45 degree angle, lifting our shoulders. After a few seconds, we lower our shoulders as we bend our legs. (6-7 times).
- Bend your knees, keeping your hands behind your head. Circular body movements are performed by lifting the shoulders off the floor. Make three sets of sweat three times in each direction.
- Straighten your legs while lying on the floor. Stretch your arms above your head. Lift your body to a sitting position. Stretch your hands to your socks. Return to starting position. 10 lifts.
- Straighten your legs and stretch your arms behind your head. Lift your body to a "sitting" position, stretch your toes, return to your original position, 10 times.
- Lift your straight legs up, keeping your hands behind your head. "Touch the floor 0 times with your heels and lift them up. Lie on the floor for a few minutes, relax, do not rise suddenly. It is advisable to drink water not until after 10-15 minutes, at first you can only rinse your mouth.
Slimming exercises
Every woman can make her legs attractive, but for this you need to turn on the willpower and put in the effort. The best exercise for all muscle groups in the legs is jumping. To do this, buy a rope and adjust the length to your height. This simple exercise machine is perfect for housewives, young mothers and even pensioners. Just a few free minutes and your feet will always be in good shape.
Jump:
- instead of;
- on one leg, alternately in 10 jumps, alternately and so on;
- in two shipments and a bounce.
For starters it is enough to jump for 1-2 minutes. If the weight is very heavy, do not work too much - pick up other complexes. And turn back to jump rope after a relatively normal weight. Running helps to strengthen the muscles, gives the legs a sporty and coordinated look. Daily jogging trains endurance and helps to burn fat in other areas. Exercising on simulators is almost the same as running on a sports field, but it is healthier to breathe fresh air at the same time. Feel free to go to the park or the stadium.
Stepper
A great way to move around with the imitation of walking up the stairs. The boot gives the feet the same load as when climbing on high floors without a lift (which can also be used). At the same time, a lot of calories are wasted, the stepper is designed for this.
Swimming
The pool will not only help you lose weight, but it will also have a positive effect on all muscle groups and without much stress. Gymnastics classes require more impact, but a simple swim will have great benefits. Just swim for fun! Water consumes a lot of calories and it is no secret that after a bath the appetite is played. Do not rush for food in the form of cups and meat - replace them with herbs or green tea.
Weight training for the legs
Almost every woman has a problem area. We are constantly suffering from cellulite or weak skin. You only need to make a small profit and fraudulent piles of fat appear on the inner side of the thigh. This is quite understandable from the point of view of physiology - as the inner sides of the thighs are hardly used when walking. Exercises to lose weight on the legs are often called exercises on the inner side of the thigh. Before the lesson begins, you need to warm up to prepare the undeveloped muscles. You can perform several bends on the torso and head, bends, bends on each leg. Stretch the ribs of the foot for about 3 minutes.
Exercises for the inner side of the thigh
- Exercises to lose weight on the legs will soon make the inner side of the thighs slimmer. Stand up straight, shoulders straight, hands down. Legs should be shoulder-width apart. The weight is transferred to the left foot. Turn your right foot with your toes towards you and move towards your left foot 15-20 times. After changing your legs, repeat the exercise.
- Stand straight, lock your arms at the waist, spread your legs wider, stay calm as often as it is not difficult for you. Make sure it does not hurt. 10-15 times.
- In the same position, place your feet parallel, bend deeply, roll over on your right foot and straighten your left foot to your knee. 15 times with both feet alternating.
- Sitting on the floor, lean your hands from behind, legs extended. We immediately lift both legs to a height of 10 cm. The exercise is to spread and bring your legs as often as you can.
- Lie on your left side, lean on your right hand. The one on the right is still in front. Place your right foot on the floor in front of your left knee and lift and lower your left foot (do not touch the floor).
- Crossed x-shaped movements with legs upright (at 90 degrees) lying on the floor with elbow support.
- Exercises in a sitting position on the edge of the chair. Squeeze a thin book between the knees and tighten the thigh muscles, squeeze it for 30 seconds and relax the hips. Perform 15 times.
Weight training for the thighs
Excessive thighs are a major concern for women. Since the hips take up visible parts of the body, excessive views can ruin the overall experience and cause a lot of trouble. Simple exercises do not have to be done in the gym; you can easily do it at home.
Links near the wall
Stand against the wall and push against it with the entire surface of the wall. Look at your posture. We place our feet shoulder-width apart, breathing slowly and sliding along the wall until the knees are bent at 90 degrees. Hold the position and slowly return to the starting position after a few seconds. 2 sets of 10 reps.
Multi-step knee
Great tonic exercise. Place your foot on the step one step above the other foot. We turn our knees in different directions. Lie down until your knees are parallel to the floor. Repeat 10-12 times, changing legs.
Lungs
With this exercise, the front of the thigh is loaded. To make the effect of weight loss greater, you should take weights in your hands. Step forward with your right foot and lower your torso until your knee touches the floor. 10-12 times and change legs.
In addition, you can use the standard ladder for exercise. Climb up, step over to increase the impact and your hips will always be in good shape.
Cleansing exercises aside
Too much fat on the sides makes our waistline far from perfect.
- The best way to lose weight on the sides is to raise and lower your body while lying down. This is the most popular way, called "pump the press". If you add the right breathing to this (lift the body, inhale, return - exhale), the effect will be even greater. You can lift both shoulders and the whole torso.
- Another way is to pump up the abdominal muscles. To strengthen them, we sit on the floor, put our hands behind our backs and rest our palms on the floor. Raise your legs to a 45 degree angle, slowly return to your original position.
- Due to the slopes. Legs shoulder-width apart, in hands dumbbells - slowly bend to the side. This stretches the side muscles.
- A popular remedy is a massage ring. Hulahoop needs to be rotated for 20 minutes a day. Once you get used to it, weigh it down with different fillers.
- A giant elastic ball - fitball - can have many benefits. Sit on the ball and roll it left and right and keep your body motionless. Lower your shoulders, after a while you will feel tension in the oblique muscles. Lie on the ball, raise and lower the right leg, do 10 times. Then we change legs.
Slimming exercises
If the muscles in the arms are weak and toneless, it looks very ugly. Exercise should be done three times a week, taking care not to put too much strain on your spine. Tighten your stomach by bending your legs slightly to avoid stretching ligaments below your knees. At the beginning of training, the arms should be prepared with a little warm-up so that the muscles become more flexible to the load.
- Put your hands on the belt, spread them in different directions. Moreover, the previous position - and the same movement to the left, then to the right. Lie on the floor near a sofa or chair and lift your legs and place them on a raised platform. Make arm bends and pause briefly in the lowest position. (20-30 times).
- Legs shoulder-width apart or wider, arms to the side. Perform circular movements back and forth with your hands, 8 times.
Weight training
Weights are one of the most effective painkillers for the arm. Of course, the weight of the weights needs to be increased gradually, but the safe limit is no more than 4 kg.
- Stand up straight and lower your arms with dumbbells. Bend your elbows and spread their different sides, lowering them down (10 times).
- Place your hands with weights behind your head, lift them up, lower them (30 times).
- During lying exercises, we take weights that do not weigh more than 2 kg. Lie down, spread your arms with weights to the sides, connect at chest level, return to your original position. 30 times. Now just spread your arms to the sides and go back. (30 times). The next level is hands forward, then in the starting position.
- Place your feet shoulder-width apart. Pull your right hand up from the dumbbells and position it so that the elbow remains close to the ear. We turn the brush away, the hand starts slowly behind the head and goes down. The dumbbell should be at the height of the left shoulder. We support the elbows and gently stretch the arm. Perform the exercise 20 times and then switch hands.
- Press your arms with dumbbells to your chest. At the same time, stretch your arms and legs forward, alternating between these lungs. Repeat for each hand 10 times.
Push ups
Feet rest against obstacle, press against each other. The arms contract at the elbows, the focus on the hands. We squeeze our hands and lower ourselves to lightly touch the floor with our chest. Push up 10 times. Also push up from the wall, then hold down and rest your palms on a chair. Do arm bends 10 times.
Exercises to relax the buttocks
A woman's body and structure are very different from a man's, so training must be planned in a certain way. In general, the formation of the female body type takes place under the influence of the female hormone estrogen. The shape of the bulb involves the deposition of fat on the thighs and buttocks, but fat deposition is simply necessary to participate in the reproduction of the body. It is rather difficult to correct their shape. If you regularly perform for 1 hour 3-4 exercises per week, tighten your muscles per month.
- Sitting on the floor, we stretch our legs forward, keeping our backs straight. Start moving back and forth with the help of your muscles for 2-4 minutes.
- Lean your knees on the floor, spread your arms parallel to the floor. Lower your buttocks to the floor, to your right and left legs, alternately. 20 times to the left and the same amount to the right.
- We draw picture eight with our hips for 3-4 minutes while we stand.
- We put our hands down and stood straight. Lift your knees up, hold it for 5-7 seconds, return to the main position. Also with the left foot (12-15 times).
- In the same starting position, we cycle and stretch our arms forward (20 times).
- On our knees with the focus on our hands, we perform another successful exercise. The leg bent at the knee is pressed against the chest and then straight back. At the same time, body weight is evenly distributed. Perform this exercise rhythmically 10-12 times for each foot.
In addition to these exercises, aerobic exercise, running, walking, cycling gives an excellent effect. The lower muscles work best if you do the exercises that lean you forward a little. The lower muscles work better but they burn more calories. Remember that self-control is the main driving force in the success of training. It is you who must control the body, not you. Take 1 hour several times a week and your body will be obedient and beautiful.