Exercises for weight loss: benefits, rules and characteristics

The problem of overweight is more relevant today than ever. At any age, women and men can face it. The causes of obesity are most often seductive lifestyle, wrong nutrition and chronic diseases.

Various methods can be used to combat excess weight, but none of them will have the proper effect without regular performance of weight loss exercise. Consider the characteristics of physical activity in more detail in more detail of weight reduction, training scheme and possible restrictions.

The rules for performing exercises

In order for women to really enjoy weight loss, it is worth remembering the following recommendations for their implementation:

1. Any exercise should always start warm. Initially, perform complex physical exercises, at least unreasonable, as they will cause rapid exhaustion.
2. You can drink water among the exercises for weight loss, but in very small quantities. This will speed up the metabolism process.
3. The first training should be performed with minimal load, especially if a person has not played sports at all. It is also important to overdo it. 3-4 training will be enough per week. So the fat mass can be sufficiently divided, but at the same time the body will be able to recover.
4. It is best not to take extra training before starting. It would be optimal to take vitamin smooth, but nothing more. Otherwise, the person will feel gravity, which will not make his exercise productivity.
5. Minimum breaks between weight loss exercises (30 seconds will be sufficient).
6. Support training by dancing, running or swimming. This will accelerate the effect of weight loss.
7. It is advisable to conduct the first training under the supervision of the coach. This will help prevent trauma and show how to perform exercises. Moreover, some may not force themselves to play sports, so the coach will be a great motivator for them.
8. Do not continue doing homework for weight loss when the pain appears. It is best to take a short break and then continue training.
9. Change the set of exercises monthly. This will prevent the body from getting into the same load as it will speed up the weight loss process.
10. Alternative exercises designed to exercise different muscles of the body. For example, on Monday, train your abdominal muscles, lay hips on Wednesday, and focus on Saturday.
11. It is best to complete the training with cardio exercises.
12. The train with all power. At first glance, it may sound, but as practice shows, more than 50 % of people are trying to try to try the third exercise, not seeing an instant result. In this case, it is worth set the right goals and follow it, despite laziness, pain and fatigue. Only regular training will really be effective.
13. If possible, it is best to train in the fresh air.
14. Choose a set of exercises depends on the specific goals that the person sets. It can be a press strengthening, getting rid of the stomach, eliminating cellulite, etc. Sh. Each exercise aims to burn fat in a separate area of the body.

It's worth knowing! Even before starting training, you need to record your initial settings - weight, abdominal volume, chest, hips. During each subsequent week of training, changes can be recorded. This will make it possible to realize whether a person is moving in the right direction and whether he or she needs a physical activity program.

The best exercises for losing weight

The best results show the following exercises:

1. Small crane lifts. Starting position - evenly standing, shoulder width. Raise your leg to the knee and take attacks, load the load from one leg to another. At the same time, it is advisable to have a weight of 4-5 kg. This will improve the result.
2. Push -ups. It is necessary to focus on the right arms and legs. Do not turn the lower back, slide your belly. Slowly make the push as possible to lean on the low floor. Repeat 10 times. In the first training, a human being can be difficult even with two complete pushes, so you have to be prepared for difficulties.
3. Body conversion. Stand on your back, your legs are bent. Bring your arms to the pages. Slowly stretch the elbows in the right and left stops, stretch the muscles of the sides. Repeat 25 times.
4. Horizontal bar. One approach at least 5 times to climb. It will be difficult for people with advanced obesity, due to high load on the joints of the hands.
5. Planck to raise the legs. Turn to the stomach. Focus on the hands and feet. Slowly raise your feet. Repeat each 15 times.
6. Jump on the ground. Perform with closed legs. Exercise can be added to squats.
7. Equal traffic. Ideal for rapid weight loss as it allows you to burn 140 calories for only 10 minutes of intensive exercise.
8. Jump on the rope. Exercises allow not only the muscles of the legs, but also an excellent cardio.
9. Step Aerobics. Such exercises strengthen the back, leg muscles and press. For their implementation, you need to prepare a small platform. You have to make it one foot, and lift it as much as possible to the other, knee. For such exercise, dance music is perfect.
10. Shoves simulator. It involves the work of the hands, spinal cord, chest and press muscles.
11. He lay side by side, lifting his leg high. After ten repetitions, repeat the same thing that lies on the other side.
12. Become exactly, put your hands on your chest. Make deep squats.
13. Stand, tilted back and forth. In these and other exercises it is important to protect your breathing.

Fact! It is best to perform weight loss exercises for women in a fitness room. There is always a living competition, so the opponent's spirit is perfectly stirred up, as a result, it will improve productivity in training.

Auxiliary measures

For the fastest and most effective result, home exercises for weight loss are recommended with the addition of diabetic nutrition. In this condition, it is important to follow such tips for dieticians:

1. Completely refuse alcohol and smoking. Removing bad habits is the key to the success of the effective weight loss.
2. Change harmful fats useful. Thus, it is best to abandon sausage, smoked meat, fatty meats and fried foods. Instead, the diet should be enriched with useful fats containing vegetable oil, avocado, nuts.
3. Consume low power acidic products. It can be curd, sour cream, white cheese.
4. Refuse to use new cakes, sweets, cakes. Instead of bread, it is best to use dietary crackers.
5. Complete the diet so that it consists of 70 % of vegetables and fruits, 20 % of proteins and 10 % of healthy fats.
6. Take a look at your nutritional habits. Instead of the usual fast food, snacks were best replaced with useful nuts or home yogurt.
7. Give preference to cereal crops (buckwheat, oatmeal, rice). It is best to prepare porridge without adding oil to the water. As for pasta and potatoes, they can be used, but with a limited collision.
8. In the menu, useful food prevails. These can be various vegetable soups, curd cheese casseroles, salads with herbs, and so on. Sh.
9. Give preference to cooked or baked foods. Food prepared in this way is considered dietary and less highly calories than fried dishes.
10. Avoid night meals. The last meal a day should be not later than seven in the evening.
11. Eat often, but in small parts. It will stay full and at the same time saturate your body with useful trace elements.

How to remove fat from your abdomen

One of the best ways to lose weight is to use a hoop. It helps to use the back, thigh, buttocks, abdominal muscles. Moreover, training with the hoop not only reduces calories but also improves blood circulation in the pelvis.

If you have never trained with the hoop, you should not open this business for a long time. For maximum results, it is best to use a weighted hoop with an uneven surface. In addition to additional load, it will massage the parties.

It is advisable to deviate the hoop for five minutes without break. Gradually, you can increase the duration of such exercise to twenty minutes.

Breathing monitoring is important during lessons. It should be fast and evenly. Otherwise, intermittent breathing will cause rapid fatigue and dizziness.

Attention! Women's weight loss exercises can be added to almost any sport. It could be launched, bike, any aerobics. Yoga is also very effective. It not only improves flexibility, but also normalizes the person's psycho -emotional state.

Moreover, the following exercises for weight loss are no less effective:

1. Become exactly, pour the legs on the shoulder width and knees slightly. Hands also bend. Make a trunk in the body, strain your muscles as much as possible. Repeat 15 times.
2. Become on all four, transfer your palms to the floor. Drainage stomach, press strain. Turn back, then stretch forward, stretching the abdominal muscles.
3. Breathe deeply as possible and stop breathing for 10 seconds. At this time, the press muscles are maximal. Repeat 5 times.
4. Lying on the floor, his legs were bent. Take your hands with your head. Raise your body, download the press. Follow the breath. Raise the inspiration, sink to remove. Repeat ten times in three approaches.
5. Stand in the bar on the elbows and cut your abdominal muscles. Raise until the pelvis stops, then slowly landed down.

The best set of exercises

Home weight loss exercises work best with an integrated approach to their implementation. At the same time, it is best to perform at least 6-8 different types of exercises in one exercise.

The simplest system, but at the same time effective exercises include rapidly normalizing weight:

1. Stand on your back, put your hands under the thigh. Slowly, focus on your hands, and raise your feet high. Fix yourself in this position for a few seconds.
2. Walk on the spot for 2-3 minutes. At the same time, it is important to climb the elbows as high as possible.
3. Stand on the floor, his legs bent over his knees. On the basis of his hands, slowly raise the pelvis. 20 times
4. Lying on your back, stop the press. Raise your feet in equal position and execute their swings on the principle of "scissors". Repeat 25-30 times.
5. In the same position, slide your feet on the knees, and your hands are to the elbow. Perform the knee to the elbow.

Tip! It is best to do such exercises early in the morning. This is caused by accelerated metabolism in the first half of the day and a great charge of energy. That is why morning training is always more effective than evening.

Restrictions on active training

In most cases, home weight loss training helps to improve the overall well -being of a person and enhance his or her health. Nevertheless, it is worth knowing the following conditions that it is not advisable to have an additional load on the body:

1. Recently after surgery. In this condition, the body can be very weakened, so the training will only destroy the person, which will already be exhausted. Moreover, playing sports after surgery may be briefly due to the difference between the seams, the appearance of swelling, and the appearance of severe pain.
2. Menstrual period. At the same time, it is not recommended for women to do weight loss exercises due to the risk of bleeding and seizures. It is noteworthy that sometimes this process is so painful that in addition to lying, a woman will not be able to do anything. There is no issue of any training.
3. Period of exacerbation of severe chronic diseases. Exercises are particularly dangerous for the weight of the hypertensive crisis or other parts of the body, actively flowing diabetes, bronchial asthma.
4. Damage to the musculoskeletal system. These can be fractures, bruises, or degenerative joint diseases (arthrosis, arthritis, etc. ). In acute inflammatory process and pain, you should not perform exercises for weight loss. It is necessary to wait for the state to normalize it and only after it is returned to this physical activity and we are even more trained.
5. Pregnancy at a late stage or risk of moving. At the same time, it can be very dangerous for women to do weight loss exercises. Exact information on such a restriction can only be done by your doctor in each case.
6. Injury to the skin (abrasions, allergic manifestations in the form of rashes, etc. ).
7. Serious emotional disorders, neurosis. It is best to refuse active training, but yoga and other leisure methods can be very useful.
8. Period of acute viral, respiratory or infectious diseases. Before complete recovery, it is best to change the physical activity with light charging. Otherwise, exercises for weight loss can only worsen a person's condition (cause nausea, fever, weakness, sweating and other unpleasant symptoms). If a person is not sure whether he or she has contraindications for weight loss, before training, he or she must consult a therapist.

Home exercises for weight loss are fairly considered one of the best ways to reduce weight without the risk of side effects. However, so independent training really gives a positive result, they should be performed regularly for at least two months. This is the only way to notice a significant improvement in the figure and in the well in general.