Slimming exercises

Spring makes many women reflect on their own figure. To be fit and lose weight fast enough, you should perform the most effective weight loss exercises presented in this article.

How exercise affects fat stores

The human body is designed to draw its strength and energy from three sources: carbohydrates, fats and proteins. Furthermore, carbohydrates are the main source of energy, proteins supplement them and are consumed by the body when carbohydrate reserves are exhausted. As for fats, the body uses them to a minimum, which means that its surplus settles down to the need for subcutaneous tissue.

The body expends energy in all its processes, including the work of internal organs, respectively, when playing sports, the need for energy and the resources of this energy increases. This does not mean at all that you need to eat more, on the contrary, if a person wants to lose weight, then he should limit his diet and balance it so that the fats do not settle further.

During strenuous exercise for weight loss, the body first burns the carbohydrate intake. This process is slow and usually accompanied by the burning of proteins. The more carbohydrates the body has, the longer it takes to exercise to burn it.

Professionals point out that it takes at least 20-30 minutes to burn carbohydrates.

To burn excess subcutaneous fat, exercise takes much longer (at least 60 minutes), as the fat starts to be burned last. This is the only way to achieve weight loss through training. The frequency of intense training should be at least three to four times a week, and physical activity should be done every day.

Sport should be balanced and calculated based on the individual characteristics of a person (age, weight, excess fat). If you start an intensive workout and load the body with heavy loads, this can lead to the opposite effect. That is, carbohydrates will be consumed very quickly, there will be a rapid hunger, and fat will not begin to be consumed. After such exercises, a person can even get better and not lose weight.

Therefore, the consultation of a doctor and a personal trainer is essential. The doctor will tell you which exercises and stresses should be avoided, and the trainer will prepare a set of competent exercises for losing weight in the abdomen and other problem areas (hips, "legs", legs, arms).

Is it possible to train at home?

Is it possible to train well at home? Is it possible to replace the gym with homework? What do you need for home workouts? These and many other questions visit the heads of people who want to join a sporty lifestyle.

There are many reasons why people don't want or can't go to the gym, the most popular among them are:

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

Oddly enough, many women deny themselves a visit to the gym due to their unsatisfactory looks. Exercising for cellulite, being overweight, stretching can make you feel embarrassed.

Of course, with a great desire, you can play 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 at home. The training can be crumpled, incomplete or incomplete, which means that the result may not be pleasant.

When it comes to exercising in the gym, no one will get distracted. You can tune in to a workout and perform it even above the norm. In addition, there are living examples (athletes) who will tell you how to do this or that exercise correctly, if there is no desire to go to a coach or instructor.

To perform 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 bicycle and jogging in the fresh air. The ideal equipment for home workouts is a jump rope. It will allow not only to train the muscles of the legs, but also to lose weight. This is not a 15 minute approach, if the rope is used regularly, lasting about an hour, the result will be on the face.

For women, it will also be good to get a fitball (large ball), a hoop, an expander for the legs. Fitball exercises will help you gain flexibility and stretch your muscles. The circle will make the waist thinner and remove excess fat. The expander will allow you to train the inner thigh muscles no worse than an expensive simulator.

For men, it is important to acquire dumbbells, a horizontal bar that can be installed on the door. This will replace the gym and allow you to develop specific muscle groups.

Heating. Its meaning and importance

The advice of physiologists, coaches and athletes boils down to one thing, that before doing intense sports it is imperative to do a warm-up. It helps the body tune in to sport, the muscles oxygenate and relieve tension, and the cardiovascular system returns to normal. A high-quality warm-up will help prevent injuries during training and maintain good health after it.

Warm-up is a set of exercises aimed at stretching the muscles and relieving the tone, warming them up, and is also aimed at developing joints that are not exposed to stress in everyday life. During warm-up, the number of heartbeats increases, which allows the capillaries to expand and saturate the muscles with oxygen. Along with this, adrenaline is released into the bloodstream, which contributes to the body's readiness for more intense stress.

The heating itself is usually divided into two blocks:

1. General. At this stage, exercises are performed to relax the muscles, relieve the tone. This part of the warm-up is always the same, regardless of the set of home weight loss exercises that follow.
2. Special. Exercises related to this part of the warm-up should be aimed at those muscle groups that will be involved in the main workout. This block deserves attention to professional athletes who perform special exercises, depending on the type of sport in which they are engaged.

Usually, the warm-up includes exercises for different parts of the body and muscles:

1. For the cervical joints: stand up straight, put your hands on your waist, feet shoulder-width apart. Make soft turns of the head to the right and left until it stops, try to stretch the chin to the shoulder. You also need to tilt your head back and forth, then make circular movements clockwise and counterclockwise.
2. For the shoulder girdle. Without changing the posture of the previous exercise, perform circular swings with your hands so as to connect the back of the shoulder blades. You can also bend your arms at the elbows, place them at chest height, palms on the floor and bring your shoulder blades from behind as you turn your body right and left every two times.
3. For the back and pelvis. The curves will help you prepare your back and lower back for training. To do this, you need to spread your legs not wide, put one hand on the belt and lift the other, you need to bend in the opposite direction of the raised hand to reach the floor with the fingertips. Tilts should be done back and forth, touching the floor with your hands (in the front position).
4. For the legs. Stretching the back and inner thigh muscles is important for the legs. To do this, you need to perform squats (20 times), keeping your back straight and without lifting your heels off the floor. And also do lunge exercises back and forth, right and left, gently stretching the muscles.

A series of exercises for weight loss

Oddly, most of the known exercises are not aimed at losing weight, keeping muscles and body in shape, they have nothing to do with weight loss, as they are not that intense. To lose weight, you need to develop your own set of exercises for problem areas and perform it daily so that the result becomes obvious.

An example of a 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, squatting with a gun. Stand straight, bring your arms in front of your chest, spread your elbows to the sides. Extend one leg in front of you and tear it off the floor. Then it is worth squatting on one leg (the angle at the knee should be up to 90 °), and at this time raise the other leg to the level of the thigh, pulling the toe towards you. A set of 20 squats, 2-3 sets per leg.
• Split squat. You need to take a chair, put it behind you at a distance of one meter. Bring one leg back and put the back of the foot on a chair, then squat on one leg (the angle of the knee should be 90 °). One approach 20 times, 2 sets for each leg.
• Circular lunges. From a standing position, with your hands in front of you, you need to alternately perform lunges in different directions. For example, I lunge forward with my left foot, then return to the normal position, then lunge to the left with my left foot and return to the starting position, the last lunge back with my 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 until your torso is parallel to the floor, hold the dumbbell with your hands under your chin for a few seconds, elbows facing down, straighten.
• Pendulum exercise. Take two dumbbells with both hands, hands in front of you. Then tilt your torso parallel to the floor, then extend one leg so that your torso and leg form a straight line, then alternately switch legs and lift them up.
• Circular rotations of the legs. Lie on your back, 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 hips.Lie on your stomach, stretch your arms out in front of you, then do a boat, ripping your arms and legs off the floor, then perform alternating left arm and right leg or right arm and left leg raises.
• Then roll onto your right hip, bend your right hand at the elbow and rest on the floor, put your legs one on one, your left hand is bent at the elbow, is put aside. The exercise consists of pulling the left knee up to the left elbow in weight. One approach 20 times per leg. When switching sides, do not fall to the floor, do everything by weight.
• Grab the dumbbells with both hands, bend down and form a 90 ° angle, then extend one leg in a straight line with your body, arms straight in front of you. Take turns pulling the dumbbells to your chest 10 times, then switch legs and repeat.

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

Exercises to lose weight in the abdomen and hips

The belly is one of the most problematic places for women and for many men. If your abdominal muscles are saggy and not in good shape, you can tighten them by swinging the press. You can swing the press by doing different exercises.

Lie on the floor, raise your legs and bend your knees, arms along your body. Tear off the hands from the floor by 10 cm, try to tear off the head, neck and shoulder blades from the floor, start bending and bending the legs on the weight along with the swings of the hands (swing width 15 cm). One set 100 times, you need to do two of these.

Then lie on your straight back and bring your knees together and turn right or left and put on the ground. In this case, the back should remain flat. Hands behind your head, elbows to the sides. You have to lift the torso and reach the thigh with the elbow. If the legs are turned to the right, then with the left elbow you need to stretch your hand to the left thigh. This will allow you to build the lateral abdominal muscles.

Static plank exercise. You need to turn to the floor, stretch your arms and emphasize your toes. To linger for 15-20 seconds, you can also do this by placing an emphasis not on the hands, but on the elbows.

These exercises for slimming the abdomen will allow you to tighten the abdominal muscles well and strengthen them, but swinging the press will not help in the fight against belly fat. Intense abdominal workouts can be counterproductive, as muscle mass starts to grow and the abdomen gets even bigger. If the belly has large stores of fat, aerobic exercise to lose weight quickly and a rational diet will be the best way to lose weight.

Proper nutrition in addition to exercise

Physical activity for the purpose of losing weight should always be accompanied by a review of the diet. If you continue to eat cakes and high-calorie foods after the gym, then training will lead to nothing.

Nutrition should be reviewed not only on training days, but in general. Pay attention to fruits and vegetables and it is better to replace a meal with fruit or vegetable smoothies. The frequency of meals should be at least 5 times a day, but gradually, to avoid overeating.

Food before and after training should be different in composition and quality. And if you are exercising early in the morning, it's usually best not to eat first. If the body needs food or dizziness, you can drink tea, eat some cottage cheese. The fact is that the best time to lose weight is in the morning, as the body has a low glycogen content during this time period, which means that fat will be burned much faster.

Before training, it is allowed to eat the following foods:

• oatmeal, pasta;
• potatoes, beans;
• rice, wheat;
• yogurt or kefir.

Also, eating shouldn't be right before training, but several hours before. Otherwise, the stomach will feel heaviness, nausea and heartburn. If you are planning energy loads on the body, then before training you should eat protein-rich foods: meat, fish, eggs, cheese and complex carbohydrates in the form of cereals. Thus, the body will be able to draw its strength and energy.

After training, you can also start eating after two hours. The fact is that after training, the body continues to burn fat reserves by inertia, and if you eat, this process will be disrupted. In addition, after training, it is worth eating foods whose calorie content does not exceed half of the calories burned.

Don't forget to drink. It pays to drink plenty of fluids both before and after training to lose weight. Coaches are advised to do this during training as well, but to drink only plain water and not juices, compotes and teas.

Such an integrated approach to the problem of weight loss will allow you to achieve your goal and not feel discomfort. In addition, it is always worthwhile to lead such a lifestyle and not give up sports after the goal is achieved.