Being overweight is a common and painful problem. Diets are not enough here - you definitely need to do certain exercises to lose weight. There is no single organism. To correct your figure, you need to draw up a specific program for yourself, to focus on the most problematic areas. Study a few rules carefully, and if you are ready to follow them, you can safely plan your workouts.
- Pay attention to your daily menu. The effectiveness of training will be higher if you tackle the problem in a comprehensive way. We burn calories through exercise and break down fat, but if more calories come in, weight loss will remain a pipe dream. Meals should be well balanced, but without frills.
- The number of workouts per week is 2-4 times from 30 minutes.
- Watch your breathing. Exercising should be so stressful that breathing becomes faster and your heart rate increases - this is a prerequisite for burning fat.
- Weigh yourself before you start your workout and measure your weight 2-3 times a week.
- Do not apply events so that the weight decreases evenly and the result obtained has time to gain a leg. Remember - not fanaticism, but regularity!
- In order not to ruin your posture, alternate exercises for the abdomen, arms, legs, sides and so on.
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.
Belly Slimming Exercises
Start the set by lying on the floor. Directed? Go!
- Bend your knees, press your feet to the floor. Raise your hands behind your head and slowly raise the body. Watch your elbows - they should be directed to the side, the lower back is pressed to the floor. Make a 20-40 lift, starting small. Try to increase the amount of exercise each time.
- We return to the starting position. Pull the bent knees to the shoulders, the lower back stays pressed to the floor. We pull up at least 20 times.
- Turns out. The front position is the same, but the left leg rests on the bent right knee. With the body we reach the left knees, and the hips remain in place. Repeat 20 times.
- We return to the previous starting position and "turn" the legs bent to the shoulders - 20 times.
- We change legs - now the right one is turned to the left and the left elbow goes to the right knee (20 times too).
- Starting position from last exercise. We try to connect the bent shoulders and legs as closely as possible, pulling them up (20 times).
- Hands behind your head, raise your legs. We lower and raise our feet until the fingers touch the floor.
- In this case, we raise our shoulders - 20 times too.
- We keep our feet at a 45 degree angle, we raise our shoulders. After a few seconds, we lower our shoulders, bending our legs. (6-7 times).
- Bend your knees, leave your hands behind your head. Circular body movements are performed by raising the shoulders off the floor. Repeat three layers of sweat three times in each direction.
- Focus your feet while lying on the floor. Stretch your arms over your head. Raise the body to a sitting position. Stretch your hands with your socks. Return to the starting position. 10 lift.
- Direct your legs and extend your arms behind your head. Raise the body to the "sitting" position, reach for the toes, return to the original position. 10 times.
- Just raise your legs straightened up, hold 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 no sooner than after 10-15 minutes, at first you can only rinse your mouth.
Dilution exercises
Any woman can make her legs attractive, but for this you need to turn willpower on it and make some effort. The best exercise for all muscle groups in the legs is to jump. To do this, buy a rope and adjust its length to suit your height. This simple fitness machine is perfect for a housewife, a young mother, and even a retiree. Just a few free minutes, and your feet will always be in good shape.
Jump:
- in place;
- on one foot, alternately alternately, alternately, and so on;
- in two passes and bounce.
For starters, jumping for 1-2 minutes is enough. If the weight is very heavy, do not work - take other complexes. And return to jump rope after weight normalization. Running helps to strengthen the muscles, gives the legs a sporty, harmonious look. Daily jogging does endurance training and helps 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. You can go to the park or the stadium.
Stepper
Great way to move with imitation walking upstairs. The stepper gives the same load to the feet when climbing to high floors without a lift (which, by the way, can also be used). At the same time, a lot of calories are consumed, the stepper is designed for this purpose.
Swimming
Not only will the pool help you lose weight, but it will also have a beneficial effect on all muscle groups, without much stress. Water aerobics classes require more impact, but simple swimming will have many benefits. Just swim for fun! Water takes in a lot of calories, and it’s no secret that appetite is played out after swimming. Don't pounce on food supplies in the form of buns and meat - replace them with herbal or green tea.
Slimming exercises for legs
Almost every woman has problem areas. We are always tormented by cellulite or sagging skin. All you have to do is get a little, and a treacherous pile of fat is visible on the inside of the thighs. This is quite physiologically understandable - after all, the inside of the thigh is practically not used while walking. Exercises to lose weight on the legs are often given as exercises on the inside of the thighs. Before you start a lesson, you need warm-ups to prepare underdeveloped muscles. You can do a few turns of the torso and head, bend, lungs on each leg. Stretch the ribs of your leg for about 3 minutes.
Exercises for the inside of the house
- Exercises to lose weight on the legs will make the inside of the thigh slimmer. Stand up straight, straighten your shoulders, place your hands on your waist. The width should be shoulder width apart. The weight is transferred to the left leg. Turn the right foot with the toe towards you, and make movements towards the left foot 15-20 times. After changing legs, repeat the exercise.
- Standing upright, lock your arms at your waist, spread your legs wider, squat slowly many times that is not difficult for you. Make sure it doesn't hurt. 10-15 times.
- In the same position, place your legs parallel, squat deeply, roll over on your right leg and straighten your left leg at the knees. 15 times with both feet in turn.
- Sitting on the floor, lean on your hands from the back, legs stretched forward. We immediately raise both feet to a height of 10 cm. The exercise is to spread and bring your legs as far as you can.
- Lying on your left side, lean to your right hand. The right one stays in front. Place the right foot on the floor in front of the left knee and raise and lower the left foot (do not touch the floor).
- X-shaped cross-movements with legs raised up (at 90 degrees) lying on the floor supported at angles.
- Exercises in a sitting position on the edge of a chair. Push a thin book between your knees and tighten your thigh muscles, squeezing it for 30 seconds and relaxing your hips. Repeat 15 times.
Thinning exercises for thighs
The thighs are primarily a concern for women. Because the hips take up the visible part of the body, disproportionate vision can ruin the overall experience and create many complications. It is not necessary to do simple exercises in the gym; you can do it at home easily.
Squats near the wall
Stand against the wall and press against it with the entire surface of the wall. Watch your posture. We spread the shoulder width of our legs apart, inhale slowly and slide along the wall, until the knees are bent to 90 degrees. Hold the position, and after a few seconds slowly return to the starting position. 2 sets of 10 reps.
Squats multilevel
Excellent tonal exercise. Place your foot on the platform one step above your other foot. We turn our knees in different directions. Squat down until your knees are parallel to the floor. Repeat 10-12 times, change legs.
Lunch
With this exercise, the front of the thigh is loaded. To make the effect of losing weight more intense, you should take dumbbells in your hands. Step forward with your right foot and lower your torso down until your knees touch the floor. 10-12 times and change legs.
In addition, you can use normal stairs for fitness. Go up, step by step to enhance the effect, and your hips will always be in good shape.
Side Slimming Exercises
Too much fat on the sides makes our waistline far from fit.
- The best way to lose weight on your side is to raise and lower your torso while lying down. This is the most common way, known as "pump pumping". If you add proper breathing to this (raise the torso, inhale, return - exhale), then the effect will be even greater. You may raise your shoulders and entire torso.
- Another way is to pump up your abdominal muscles. To strengthen them, we sit on the floor, putting our hands behind our backs and placing our palms on the floor. Raise your legs to a 45 degree angle, slowly returning to their original position.
- Weighted slopes. Shoulder width apart, in the hands of dumbbells - bend slowly to the side. This stretches the lateral muscles.
- A massage hoop is a common remedy. Hulahoop needs to be immersed for 20 minutes a day. Once you get used to it, weigh it with different fillers.
- A large elastic ball - a fit ball - can bring many benefits. Sit on the ball and roll it left and right, keeping the body motionless. Lower your shoulders, after a while you will feel the tension of the oblique muscles. Lying on the ball, raise and lower your right foot, do 10 times. Then we change the foot.
Dilution exercises
If the muscles of the arms are flabby and lack tone, it looks very ugly. Exercises should be done three times a week, and care should be taken to ensure that too much stress does not put pressure on the spine. Tighten your abs by bending your legs slightly to stretch the ligaments under the knees. At the beginning of training, the arms should be prepared with a little warm-up so that the muscles are more legible for the load.
- Put your hands on the belt, spread them in different directions. Moreover, the previous position - and the same movement on the left, then on the right. Next to a sofa or chair, lie on the floor and raise your legs, placing them on a raised platform. Perform push-ups, lying briefly in the lowest position. (20-30 hours).
- Shoulder width apart or wider, arms to the side. Perform circular movements with your hands back and forth, 8 times.
Dumbbell Exercises
Dumbbells are one of the most effective arm slimming tools. It is necessary to gradually increase the weight of the dumbbells, but the safe limit does not exceed 4 kg.
- Stand up straight and lower your arms with dumbbells down. Bend your elbows and spread their different sides, lower them (10 times).
- Place your hands with dumbbells behind your head, raise them up, lower them (30 times).
- For lie exercises, we lift dumbbells weighing no more than 2 kg. Lie down, spread your arms with dumbbells on the sides, tie at chest level, return to their original position. 30 hours. Now just spread your arms to the sides and return. (30 hours). The next step is hands-on, then to the starting point.
- Put your feet shoulder width apart. Pull the right arm up from the dumbbells, positioned so that the angle remains close to the ear. We turn the brush away from ourselves, the hand slowly starts behind the back of the head and goes down. The dumbbell should be at left shoulder level. We support the angle and straighten the arm. Repeat the exercise 20 times, then change your arm.
- Push your arms with dumbbells to your chest. At the same time, stretch your arm and leg forward, alternating between these lungs. For each hand, repeat 10 times.
Push ups
Feet lie against an obstacle, pressed against each other. The arms are flexed at the angles, the emphasis on the hands. We squeeze our hands and lower ourselves to make light contact with the floor with our chest. Press up 10 times. Push up from the wall too, then squat down and place your palms on a chair. Do push-ups 10 times.
Exercises to relax the buttocks
A woman’s body and structure are very different from a man’s body, so training needs to be planned in a certain way. In general, the formation of a female body type occurs under the influence of the female hormone estrogen. The shape of the pear suggests that fat is deposited on the thighs and buttocks, although the fat deposits are only needed to participate in the reproduction of the body. It is quite difficult to correct their shape. If you exercise regularly for 1 3-4 hours a week, the muscles will tighten in a month.
- Sitting on the floor, we stretch our legs forward, keep our backs straight. With the help of your muscles, start moving back and forth for 2-4 minutes.
- Lean your knees on the floor, spread your arms parallel to the floor. Lower the buttocks to the floor, right and left of the legs, alternately. 20 times left and same amount right.
- We pull figure eight with the hips for 3-4 minutes, while standing.
- We put our hands down, standing straight. Raise the knees up, fix it for 5-7 seconds, return to the main position. Also with the left foot (12-15 times).
- In the same starting position, we do a squat, stretching our arms forward (20 times).
- On our knees with emphasis on our hands, we do another effective exercise. The leg bent at the knees is pressed to the chest, then straightened back. At the same time, body weight is evenly distributed. Do this exercise rhythmically 10-12 times for each leg.
In addition to these exercises, aerobic exercise, running, walking, cycling gives an excellent effect. The lower back muscles work best if you do the exercises leaning forward slightly. Tilted up, the lower muscles work better, burning more calories. Remember that self-control is the main motivator of training success. You have to control the body, not you. Take 1 time a few times a week, and your body will be obedient and beautiful.