Slimming exercises

Spring makes many women think about their figure. In order to be in shape and lose weight fast enough, you should try the most effective weight loss exercises presented in this article.

How exercise affects fat reserves

The human body is designed to get its strength and energy from three sources: carbohydrates, fats and proteins. In addition, carbohydrates are the main source of energy, proteins complement them and are consumed by the body when the carbohydrate reserves are depleted. The body uses fats to a minimum, which means that its excess is deposited to the point of need by subcutaneous tissue.

The body uses energy in all of its processes, including the work of internal organs. During sport, the energy requirement and the resources of this energy increase. This does not mean at all that you need to eat more, on the contrary, if a person wants to lose weight, they should restrict and balance their diet so that no extra fats are deposited.

During intense weight loss exercises, the body burns the carbohydrate supply first. This process is slow and is usually accompanied by the burning of proteins. The more carbohydrates the body has, the more time it takes to exercise in order to burn it off.

Experts suggest that it takes at least 20-30 minutes to burn carbohydrates.

To burn excess subcutaneous fat, the workout will take much longer (at least 60 minutes) because the fat will start to burn last. This is the only way to achieve weight loss through exercise. The frequency of vigorous exercise should be at least three to four times a week, and physical activity should be done every day.

Exercise should be balanced and tailored to a person's individual characteristics (age, weight, excess fat). If you start an intense exercise and put heavy loads on the body, it can lead to the opposite effect. That is, carbohydrates will be consumed very quickly, there will be quick hunger pangs, and fat will not be consumed. After such exercises, a person may even get better and not lose weight.

Therefore, the consultation of a doctor and personal trainer is essential. The doctor will tell you which exercises and loads to avoid, and the trainer will put together a competent set of exercises for weight loss in the abdomen and other problem areas (sides, "legs", legs, arms).

Can you train at home?

Can you train well at home? Is it possible to replace the gym with homework? What do you need for home training? These and a number of other questions occupy the minds of people who want to join an athletic lifestyle.

There are many reasons why people don't want to or can't go to the gym. The most popular are:

• Lack of money for an expensive subscription;
• Lack of a gym nearby;
• Lack of extra time;
• Lack of a partner to visit the gym.

Oddly enough, many women refuse to visit the gym because of their unsatisfactory appearance. Exercising for cellulite, being overweight, and stretching can cause embarrassment.

Of course, with a strong desire, you can do sports at home, on the street and in the gym. It all depends on desire and willpower. The point is, there are too many distractions and irritants in the home. The workout may turn out to be wrinkled, incomplete, or incomplete, which means the result may not be comfortable.

When it comes to working out in the gym, no one there is going to be distracting. You can prepare for a workout and even do it above the norm. In addition, there are live examples (athletes) that will tell you how to correctly do this or that exercise, if you do not want to go to a trainer or instructor.

In order to be able to do a full-fledged workout at home, it is not at all necessary to buy expensive exercise equipment (exercise bike, treadmill). They can be replaced by riding a real bike and jogging in the fresh air. The ideal equipment for home training is a jump rope. Not only will it allow you to train the muscles of your legs, but it will even allow you to lose weight. This is not a 15 minute approach. If the rope is used regularly for about an hour, the result will be on the face.

Getting a fitball (large ball), hoop, and leg expander is also good for women. Fitball exercises help you gain flexibility and stretch your muscles. The hoop makes the waistline thinner and removes excess fat. The expander allows you to train the inner muscles of the thighs, no worse than an expensive simulator.

It is important for men to acquire dumbbells, a horizontal bar that can be installed in the doorway. This replaces the gym and allows you to develop specific muscle groups.

Warm up. Its meaning and importance

The advice from physiologists, coaches, and athletes boils down to one thing: a warm-up is essential before any intense exercise. It helps the body adjust to exercise, oxygenates the muscles and relieves tension, and the cardiovascular system returns to normal. A quality warm-up will help prevent injuries during exercise and maintain health afterwards.

Warming up is a series of exercises aimed at stretching muscles, relieving tone, warming them up, and developing joints that are not subject to stress in everyday life. During the warm-up, the number of heartbeats increases, which allows the capillaries to expand and saturate the muscles with oxygen. At the same time, adrenaline is released into the bloodstream, which contributes to the readiness of the body for more intense stress.

The warm up itself is usually divided into two blocks:

1. General. Exercises are performed at this stage to relax the muscles and relieve the tone. This part of the warm up is always the same no matter what home weight loss exercises follow.
2. Special. The exercises for this part of the warm up should target the muscle groups involved in the main workout. This block is worth paying attention to professional athletes who perform specific exercises depending on the type of sport in which they are engaged.

Typically, the warm up involves exercises for different parts of the body and muscles:

1. For neck joints: Stand straight, place your hands on your waist, feet shoulder width apart. Make gentle turns of the head to the right and left until it stops. Try to stretch your chin up to your shoulder. You'll also need to tilt your head back and forth, then make circular clockwise and counter-clockwise motions.
2. For the shoulder girdle. Without changing posture from the previous exercise, make circular swings with your hands to join the back of the shoulder blades. You can also bend your arms at your elbows, place them at chest level, place your palms on the floor, and bring your shoulder blades from behind as you rotate your body right and left every two counts.
3. For the back and the pelvis. Bends help prepare your back and lower back for the workout. To do this, you don't have to spread your legs wide, put one hand on your belt and lift the other. You need to bend in the opposite direction of the raised hand to get your fingertips to the floor. Tilting should be back and forth, touching the floor with your hands (in the front position).
4. For legs. Stretching the back muscles and inner thigh muscles is important for the legs. To do this, you need to do squats (20 times), keeping your back straight and not lifting your heels off the floor. And also do exercises with lunges back and forth, right and left, to gently stretch the muscles.

A series of weight loss exercises

Oddly enough, most of the known exercises are not aimed at losing weight, keeping muscles and body in shape, they have nothing to do with losing weight as they are not that intense. In order to lose weight, you need to develop your own exercises for problem areas and do them daily so that the result will be obvious.

An example of daily exercise for weight loss is the following complex:

1. Exercises for legs and hips.The most effective exercises are squats, but not the usual, but special techniques. For example, squat with a gun. Stand up straight, put your arms in front of your chest and spread your elbows to the side. Extend one leg in front of you and tear it off the floor. Then it is worth crouching on one leg (the angle at the knee should be up to 90 °) and at this point raise the other leg to the level of the thigh while pulling the toe towards you. A set of 20 squats, 2-3 sets per leg.
• Split squat. You need to take a chair and leave it behind you at a distance of one meter. Take one leg back and place the back of your foot on a chair. Then crouch on one leg (the knee angle should be 90 °). One approach 20 times, 2 sets for each leg.
• Circular lunges. From a standing position, hands in front of you, you need to jump in different directions alternately. For example, jump forward with your left foot, then return to the normal position, then jump left with your left foot and return to the starting position, the last lunge backward with your left foot. Do the same with your right foot, but on the right side.
• Weight loss exercise with dumbbells. Grab a dumbbell with both hands, then bend down until your torso is parallel to the floor, holding the dumbbell with your hands under your chin for a few seconds, then straighten your elbows down.
• Exercise pendulum. Take two dumbbells in both hands, hands in front of you. Then, tilt your torso down parallel to the floor, then straighten one leg so that the trunk and leg are in a straight line, then alternate legs and lift them up.
• Circular rotations of the legs. Lie on your back with your arms along your body. Lift one leg and rotate it in a circle as close to the floor as possible.
• Exercises for the back and sides.Lie on your stomach, stretch your arms out in front of you, build a boat, tear your arms and legs off the floor, alternately lifting your left arm and right leg or right arm and left leg.
• Then, roll onto your right side, bend your right hand at the elbow and rest on the floor, place your legs one on one, your left hand is bent at the elbow, it is put aside. The exercise consists in pulling your left knee in weight up to your left elbow. One approach 20 times per leg. Do not fall on the floor when changing sides, do everything with weight.
• Take the dumbbells with both hands, bend down and form a 90 ° angle. Then straighten one leg in a straight line with your body with your arms straight in front of you. Alternately pull the dumbbells to your chest 10 times, then switch legs and repeat the process.

At the end of the workout, it is worth doing a number of exercises for losing weight on the abdomen and sides, but they should be considered separately.

Exercises for losing weight from the abdomen and sides

The stomach is one of the most problematic places for women and many men. If the abs are flaccid and not in good shape, swinging the press will tone them up. You can swing the press by doing various exercises.

Lie on the floor, lift your legs and bend at your knees and arms along your body. Tear off your hands from the floor by 10 cm, try to tear off the head, neck and shoulder blades from the floor, begin to bend and bend your legs on the weight, along with hand vibrations (swing amplitude 15 cm). One set 100 times, you have to do two of them.

Then, lie straight on your back, bring your knees together, turn right or left, and lay them on the floor. In this case, the back should remain flat. Hands behind head, elbows to one side. You need to lift your torso and reach up to your thigh with your elbow. When the legs are turned to the right, you need to reach out to the left with your left elbow. This way you can build the lateral abdominal muscles.

Static plank exercise. You need to turn to the floor, straighten your arms and emphasize with the toes of your fingers. Also, to dwell for 15-20 seconds, emphasizing your elbows instead of your hands.

These abdominal slimming exercises allow you to tone and strengthen the abdominal muscles well, but swinging the press will not help in the fight against belly fat. Intense abdominal training can be counterproductive as it builds muscle mass and makes the stomach even bigger. When the belly has large reserves of fat, the best way to lose weight is aerobics for rapid weight loss and a rational diet.

Proper diet in addition to exercise

Physical activity for the purpose of losing weight should always be accompanied by a diet review. If you continue to eat cakes and high-calorie foods after the gym, your workout will go nowhere.

The diet should not only be checked on training days, but generally. Attention should be paid to vegetables and fruits, and it is better to replace a meal with fruit or vegetable smoothies. The frequency of meals should be at least five times a day, but gradually to avoid overeating.

The food before and after training should differ in composition and quality. And if the workout is early in the morning, it is generally better not to eat beforehand. If the body needs food or dizziness, then you can drink tea and eat a little cottage cheese. The fact is that the best time to lose weight is in the morning because during this time the body is low in glycogen, which means that fat is burned much faster.

The following foods may be eaten before training:

• Oatmeal, noodles;
• Potatoes, beans;
• Rice, wheat;
• Yogurt or kefir.

In addition, eating should not be done immediately before training, but a few hours before. Otherwise, the stomach will experience heaviness, nausea, and heartburn. If you plan to stress the body, you should consume foods rich in protein before training: meat, fish, eggs, cheese, as well as complex carbohydrates in the form of grains. This is how the body can draw its strength and energy.

After training, you can start eating after two hours. The fact is that after exercising, the body continues to burn fat reserves through indolence. When you eat, this process stops. After exercising, it is also worth eating foods with a caloric content not exceeding half the calories burned.

Don't forget to drink. It is worth drinking plenty of fluids for weight loss before and after exercise. The trainers are advised to do the same during training, but only drink still water and not juices, compotes and teas.

Such an integrated approach to the problem of losing weight will allow you to achieve your goal and not feel discomfort. In addition, it is always worth living such a lifestyle and not giving up sport after achieving the goal.