Slimming exercises

23 December 2020

If you want to build muscle quickly, there are also specific types of exercises designed for this purpose. They also help you burn fat and lose weight, but their main goal is to create more developed and prominent muscles. Which will make you look more attractive and will increase your caloric expenditure at rest.

Skaters # 1

During the performance, your body moves back and forth and from side to side. Skaters can strengthen their thigh muscles. Squat for 40 seconds and then climb the "Skaters" step for 40 seconds.

# 2 Squats

This exercise is one of the best as you can customize it to make it more difficult or simpler. Stand with your feet shoulder-width apart. Your arms should be straight across your body, in front of you, or at the back of your head. Roll back and down with your glutes and hips. The back should be straight with the lumbar arch.

# 3 Lunges

If you want good hips, then you should do lunges. Take a step forward from a standing position. Bend your knees at a 90-degree angle and your shoulders and ankles should be above your hips. Low. Return to the starting position and repeat the same with the other leg. The number of approaches is from 3 to 10, depending on the level of training.

Lose weight at home

There is a good alternative to specialized gyms: exercise complexes for weight loss at home. Properly selected simple and effective weight loss exercises at home will be enough.

You must 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 per week.
There is an opinion that the most optimal time for classes is the period before lunch from 11 am to 1 pm, and in the afternoon from 5 pm to 7 pm.
On a full stomach, exercise will be heavy and ineffective, so it is best to exercise 2 hours after eating.
The effectiveness of a set of exercises is highly influenced by regularity: the more regular the exercises, the better and faster the result will be seen.
Classes "through strength" will not help you lose weight and put your body in order, you just need a positive attitude.

Sports nutrition and dietary supplements

It is a common misconception that sports nutrition is only for bodybuilders and anyone who wants to achieve a mountain of muscles. In fact, some medications can provide invaluable support in the process of losing weight, even at home. In addition, most of the dietary supplements intended for weight loss work exclusively in conjunction with physical exercises and significantly improve and accelerate the results of the same.

Most of the time, home workouts are started by those who do not have significant athletic training and have not been consistently involved in physical conditioning before. And here pre-workout complexes are irreplaceable, which, by the way, in most cases also contain fat burning components. They convert fat into the energy you need to exercise effectively.

And one more group of drugs that will be useful for everyone who plans to lose weight at home are el-carnitine-based products. Carnitine is an amino acid involved in energy metabolism and fat burning.

Effective exercises to lose weight at home

The first stage of psychological preparation has been completed, now you must think about the sports equipment you need to exercise.

What you may need for training:

dumbbells from 1 to 16 kg (women 1-5 kg, men 3-16),
sports mat (available at any sports store),
clothes for classes, whose main criteria is their comfort and naturalness,
gymnastic hoop (it should be remembered that the weight of the hoop should be 1-2 kg, if it is lighter, you can not wait for the result, and if it is heavier, the bruises will remain on the sides).

Well that's it, now you can start with the main thing: the lessons themselves.

How to do morning exercises at home

The positive effect is achieved only with regular exercise. The selected complex takes place 4 to 7 times a week. With fewer repetitions, the result may not appear for a long time. Excessive enthusiasm for morning exercises can lead to rapid fatigue, fatigue. The load increases gradually.

Tips for loading:

Before starting your morning exercises, you should create a positive attitude.
It is recommended to ventilate the room and wear light and comfortable clothing.
You can drink a glass of water, but a full breakfast is only consumed after exercise.
To lose weight, start with 10 min. charging, gradually increasing the time to 15 and 20 minutes.
Focus on all muscles, not just your abs or glutes.
Exercises must be alternated. The same movement, performed constantly, after a while, will cease to be beneficial.
To reduce the chance of injury, begin exercising with a warm-up.
To burn fat, the recommended charging time is 20-30 minutes.

Home fitness equipment can be used to enhance the effect of exercise:

string;
hula hoop;
fitball;
dumbbells.

Jumping rope is a standalone cardiovascular exercise, suitable for burning fat and increasing body tone.

How to choose the right exercises

Let's say there are many such exercises. Almost all of them are combined into complexes. In a complex, there are only a few easy exercises, others include exercises that are more difficult and in large quantities.

So: before starting weight loss training sessions, you need to decide: which exercises are best suited for this? It is not at all necessary to perform all the exercises included in this or that complex. In other words, weight loss training is a somewhat creative process, the main goal of which is a slim and healthy figure. By the way: you need to train 3-4 times a week. This will suffice.

Another important rule. Workouts are workouts, but they won't give you any results if you don't establish proper nutrition and a healthy lifestyle at the same time

Circular

No gym equipment is needed for a circuit training at home, you just need to choose 3-4 suitable exercises and perform them at equal intervals and with a short rest:

Squats are a complicated option, after the end of the movement you should stand on your toes. The number of repetitions is 20.
Push-ups on the floor or on the wall. To pump triceps, you need to bring your hands closer together, and to work the "wings", the arms are placed as wide as possible. Repetitions: 10 times.
Raising the legs in a supine position - 15 times.
Plank. The emphasis is on the elbows and toes. Alternatively, you need to lift one leg and the other, stopping for 30 seconds.
Press. Method of execution: lift the body lying on its back. The legs must be secured so that they remain immobile. Repetitions: 20 times.
Get on a low chair or stool with one leg in turn. For each leg - 15 times. Before carrying out the operation, you need to make sure that the furniture is stable.
Lunges on each leg - 15 times. You need to put your hands to the sides and place the right or left leg alternately forward, squatting.
Jump rope - 3 min.

Any exercise can be added to this charge. The point is to do a certain number of repetitions: circles. Three to four exercises are performed successively in 3-4 circles.

Recommendations to improve training

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

For physical exercises to be beneficial, the complex must begin with warming up the muscles and ligaments and ending with stretching. It should not be given a large load immediately, it should be increased gradually, going from simple to complex.

You should do it 3 to 4 times. Between workouts, you should take a one-day break to recover and rest. The complex execution time can fluctuate between 30 and 45 minutes.

Diet

Like we said before, you can't eat fast food and try to lose weight. Exercise must be accompanied by diet. However, this does not at all mean that you need to be as strict as possible, to the exclusion of everything tasty and loved from the diet. Diet here means proper nutrition. And it doesn't require many restrictions. Its main postulates are:

lack of bad habits. Alcohol is very high in calories and cigarettes place a great burden not only on the lungs;
avoiding foods high in carcinogens, dyes, food additives, salt and sugar. Fast food and factory sweets should disappear from the diet;
drinking regimen. A person must consume at least 2 liters of clean water (juices, teas and other drinks do not count);
include more protein and fiber in your diet. These are healthy foods that allow the body to quickly saturate and at the same time not provide an excessive amount of calories;
use special dietary supplements. For example, for those who lose weight, there are complete lines of Herbalife products that reduce sugar cravings and help remove excess water from the body.

Exercise to lose weight at home

There are simple but effective exercises that can be done without attracting the attention of others, even at work or on public transport. For example, contract the abdomen, squeeze the buttocks and climb stairs.

Now, some of the best exercises to do at home:

Initially, a warm-up is required, which consists of strenuous walking or running in place, bending sideways, forward and downward, rotating the body, arms, pelvis, knees and feet.
You can use the squat exercise to tighten your hips and glutes. I. P. Stand on the floor with feet shoulder-width apart, hands in front on the lock or on the belt. Perform a deep squat to parallel your hips with the floor and return to I P. with your pelvis forward. Dosage 3 series of 20 times.
For the same areas of the body, there is a "lunges" exercise: from a standing position on the floor with feet shoulder-width apart, take a deep step forward with one leg and return to IP Repeatthe same with the other leg: in each of the 3 approaches, perform 15 to 30 times.
There is an exercise for the lazy in the chest area: standing or sitting, bring your palms together at chest level and squeeze up to 30 times, 3 sets.
The chest muscles can still be exercised while lying on the floor or on a bench with dumbbells in your hands; separate them and return to I. P. In each approach (3) do 12 times.
The abdomen, your upper section, is trained as follows: lie flat on the floor, with your hands behind your head and your feet firmly pressed against the surface. Raise your upper body, rip the blades off the ground, and go back to I. Q. You should do this as long as you have enough strength for 3 approaches.
Exercise for the lower abdominal area - "bicycle". Lie down on the ground, your hands rest freely next to your body, lift your legs and use them to simulate pedaling in the air: 3 sets of 16-20 times.
The sides are removed like this: lie on the floor with your hands clasped behind your head and your feet lying on your side. Raise and lower your upper body by lifting your shoulder blades off the ground. In this case, the elbows "look" to the sides, and the gaze is directed to the ceiling: 3 approaches to each side, 16-20 times.
With the help of the push-up exercise, the arms, back, abdomen and legs are perfectly worked. Correct execution looks like this: hands on the floor, palms forward and located above the shoulder, pelvis and legs in line with the body, the press is tight. When inhaling, lower your hands, when exhaling, increase the I. P.

At the end of the entire complex, cool, stretch and relax the working muscles, which will relieve severe pain in the muscles and contribute to faster weight loss. This is demonstrated by the numerous reviews of people who do not forget this part of the class.

You can also use the ring, which perfectly burns the accumulation of fat in the waist, eliminating cellulite and accelerating the metabolic processes in the body. But for this, you will need to twist it for at least 20 minutes twice a day.

Loading in the workplace

You can even strengthen your muscles at the office.

A set of simple exercises has been selected for this:

The head tilts to the right and to the left, 10 times.
Circular rotation of the head - 10 times.
"Lock" exercise for the back - lock fingers behind the back - hold for 15 seconds.
Triceps stretch. One arm bends at the elbow and lies behind the back, holding the other. Then there is a change of position. Repetitions: 3 times for 5 s in each position.
Twist for the back. You need to sit on the edge of the chair, bend your back and squeeze your neck. The hands are kept on the knees, the feet rest firmly on the floor. In this position, it must remain for 5-8 s.
Stretching. The hands are raised, intertwined with the fingers, and the back is straightened.
Folds with a padlock behind the back. You should sit on the edge of the chair and put your feet on the floor. In the hands, the hands should be together and raised as high as possible. At the same time, the body of the body is lowered. In this position, you must hold up to 10 seconds.
Lateral curves: 10 times to the right and to the left. One arm is straight across the body, the other is raised above the head.
Push-ups from the table - 15 times.
He turns to the side. Sitting in a chair, you need to maximize the body, first to the right, and then to the left. Hold the chair with one hand, straighten the other.
Squats - 15 times.

Any set of fitness movements can be performed in the morning after arriving at the office, or at lunchtime to relieve fatigue and stress caused by sitting work.

Exercising daily will help you maintain your figure and strengthen some muscles. A series of correctly selected exercises can be used to lose weight in the abdomen, buttocks and waist. Most of the exercises are done at home without equipment, but if you want, you can use dumbbells, a jump rope, a hoop, and fitness bands.

What to choose: cardio or strength training

Cardio is considered to be the most effective form of exercise when it comes to losing weight. Additionally, cardiovascular exercise builds endurance, strengthens the heart and blood vessels, and normalizes metabolism. The goal of strength training is to build muscle mass and create beautiful muscle relief.

Strength training is based on alternating relaxation and muscle tension. Muscle fibers break down during exercise, so a rest phase is necessary after strength training. It is best to do these workouts every other day to allow the muscles to fully recover. In terms of training, strength and cardio can be alternated every other day, this will give the body a load to burn fat and at the same time exercise the muscles.

Cardiovascular exercises include walking, running, cycling, swimming. To start the fat burning process, you need a training duration of at least 40 minutes. Exercising at a fast pace with short breaks is also cardiovascular exercise.

Weight Loss Training Plan

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

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

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

Selection of warm-up exercises prior to training
A selection of post-workout stretching exercises

For beginners:

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

Intermediate:

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

Advanced:

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

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

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

45 seconds work / 15 seconds rest timer:

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

Complete the 10-minute static abs workout for beginners and advanced
Complete the 10-minute posture workout: 10 back exercises
Rowing machine: what for, pros and cons, efficiency

Other types of exercise and training at home

In addition to the workouts mentioned above, there are millions of exercise options that you can use to burn fat. Here are some you can do at home to add variety to your exercise routine:

Yoga

When you see people doing yoga, you might think it's pretty easy, especially since they move around a bit, unlike other activities. But yoga is also considered one of the most effective weight loss methods. You can even do yoga at home. Exercise includes meditation, breath control, and the use of certain body postures that can help you shed body fat.

Pilates

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

If you have a rug, you can even do it at home. There are exercises in Pilates that can strengthen the core muscles. If you are new to this business, you can always include a DVD with instructions on the technique. You will easily notice that after a few workouts, your body will become much stronger. You may even have prominent muscles and become much more flexible yourself.

In addition, you can also improve your posture.

List of useful products to lose weight quickly at home

Nature has taken great care of us, thanks to which there are many products that will not only help you not to improve, but also help you burn fat. Its presence is mandatory in the diet, and this is an incomparably more reasonable solution than fasting:

fruits (pineapple, grapefruit, apples, figs, kiwi, avocado);
vegetables (cabbage, seaweed, carrots, ginger, celery, herbs), as well as soups and salads from pureed vegetables;
berries (strawberries, raspberries, gooseberries, blueberries, gooseberries);
nuts (walnuts, pine nuts, almonds, peanuts);
dried fruits (prunes, dried apricots, raisins, dates);
mushrooms (they can be used as meat substitutes, but remember that it is a difficult product to digest);
low-fat kefir and cottage cheese;
lean chicken, turkey and fish (especially shellfish);
cereals (buckwheat, rolled oats, etc. ).
drinks (tea: green, with ginger; water).

Simple exercises to lose weight quickly

To lose weight at home, you need a program that includes stress on all parts of the body.

Hands

Bending your arms will help to tighten your forearm muscles. This exercise engages the biceps and triceps and requires weights to complete.

You should stand up straight, bend your knees a little and tense your stomach. Then slowly begin to bend your arms at the elbows and pull them towards your chest. You need to do 2-3 sets of 18-25 times.

Push-ups can also help you work your arms in no time. It is necessary to take the support lying down, lean on the palms and toes. We bend and flex our arms at the elbow joints, the body falls to the ground. The recommended amount of push-ups is 15-20 times.

Hips

An effective exercise to target the buttocks and hips is the squat jump. To do this, you must stand straight with your feet at shoulder level. While squatting, your thighs should be parallel to the surface of the floor, then you should do a little jump and then return to the starting position

Lunges strengthen not only the inner thigh area, but also the calves. Technique: stand up, feet together, step forward as far as possible, bending the knee at a right angle. We remain in this position, then we return to the starting position.
Lunges can also be performed to the side. We take a step to the right, then to the left, while the knee should be in the line of the fingers. The number of repetitions for each leg is 20-25, in 2-3 sets.

You can engage the inner thighs and buttocks with leg abduction. To do this, you need to stand on all fours, tense your abdominal muscles, and then move your leg to the side. The foot should be parallel to the surface of the floor. It is necessary to perform 2 sets of 20-25 times on each leg.

Buttocks

Squats can help to tighten the glutes. They can be done with or without weight, the legs can be together or widely separated during the performance. You can alternate between different types of squats. This type of exercise does not require a special warm-up, you can do it at any free time. It is necessary to perform 2-3 approaches 15-20 times.

Glute Bridge - Performed from a prone position with the legs bent at the knees and palms near the hips. We tear the buttocks off the ground, lift them as much as possible. To maintain this position, we go down. It is necessary to perform 2-3 approaches 15-20 times.

The chair is not a technically difficult exercise, but it requires a lot of stamina. From a standing position, we begin to squat down, as if we were sitting on a chair. We keep the back straight, the palms of the hands can be brought together at the back of the head. At the level of the imaginary chair, we fix the position. It is necessary to stay in this position for 20 seconds to 1 minute.

Press

"Plank" - Strengthens the core and lower back muscles. It is performed from a position lying on the floor, it is necessary to get up with the arms extended, transferring the body weight to the palms and feet. The back and legs are in one line. You must hold the bar for 30-60 seconds. Then we rest for 30 seconds and do the second run, we get into a position where the arms are bent at the elbows. You should also hold this position for 30 to 60 seconds. During the performance, we tense the muscles of the buttocks, back, abdomen and legs as much as possible.

Leg Raise - Performed while lying down. It is necessary to lie on the mat, with the hands along the body, we begin to slowly raise the lower extremities until they reach an angle with the body of 90 °. After that, we slowly return to the starting position. This exercise allows you to exercise your abdominal muscles well.

"Aspiration": also done while lying down, with the knees bent and the arms close to the body. We breathe as deeply as possible, the stomach must be sucked in so that it forms a vacuum. We hold our breath for 10-15 seconds, then we relax the body.

Conclusion

Remember that losing weight = regular exercise + proper nutrition. Do not neglect either one or the other. Of course, you can only lose weight through diet, but as a result, this will lead to a significant slowdown in metabolism.
Reserve the time you spend every day exclusively for workouts at home. Do not postpone or transfer them under any circumstances - the result is impossible without regularity.
Set realistic goals and don't expect results from the 7kg per week set.
Remember your motivation and don't let others lead you astray. Don't listen to the persuasion of "loving" friends who assure you that nothing will come out of a chocolate or cookie.
Take pictures more often and if you honestly worked on yourself, after a while you will be happy to start noticing changes.