A diet with a calorie deficit and avoiding simple carbohydrates helps to lose extra pounds, but is not responsible for the quality of the body. An effective training, which consists of sports exercises to lose weight, helps to prevent skin tightening, accelerates weight loss, leaves the beautiful figure and the slim waist. What should be and can be done at home? How often should these sessions be held?
What exercises should you do to lose weight
Not all types of physical activity help to burn fat. Any activity causes expenditure of energy and calories, so a person who plays sports may notice a slight loss of weight, but you can only lose weight seriously if a number of conditions are met:
- Aerobic exercises should be the backbone of your exercise program, so you will need to sign up for physical or interval training and start running.
- For local weight loss from problem areas (abdomen, buttocks and so on), classes must be selected separately, supplemented with the main fat burning program.
- You should not start strength training before losing most of your body fat.
Rapid weight loss
Active body correction and weight loss are promoted not by intense sports training, but by classic physical conditioning, which should last about an hour. The exact duration of a workout depends on your physique: endomorphs can be practiced for up to 2 hours without long breaks and mesomorphs should be limited to 40 minutes.
It does not matter which activities for rapid weight loss to select according to the type of load: heart rate is much more important, which must be constantly at 60-65% of the maximum. This is the only way to achieve the fat burning effect of your workout.
Home
If you plan to fight overweight or problem areas without going to sports clubs, you can find the home weight loss course presented by video tutorials - this is the most effective option. The textual description will not give you a complete idea of what you should do.
The inventory may be necessary to function:
- fitball;
- dumbbells weighing 1. 5 to 5 kg;
- leg weights;
- carpet;
- hoop.
At home, experts suggest making daily morning exercises a habit, which focuses not on rapid weight loss, but on speeding up metabolic processes and improving muscle condition. If your work schedule allows, you can include a short morning run or do three workouts a week at home. The emphasis will be on aerobic exercise.
Effective home exercises to lose weight
Whatever loads you pick up, remember that you will have to wait at least a month to get a good result. This is especially true not for general weight loss, but for correcting the volumes of specific zones for which the exercises you have chosen are intended. Remember that the load must be a system in which there is no rest: the complex must be carried out for 40 minutes without a break, if your goal is to lose weight and not to strengthen your muscles.
Heating
Jumping is a basic exercise used in all warm-up sports. In addition, the leg muscles are given a load, and here it is important to be careful: no matter what type of heel you practice, you need to lower your entire foot. If you just put the weight on your toes, you'll start pumping your calves and your legs won't lose weight.
You can perform the jumps and exercises attached to them for warm-up for just 15 minutes, and it is recommended to end the warm-up with a five-minute run on the spot or in a circle. If you are aiming for active weight loss, the jump can be performed for half an hour.
For belly and legs
Forget the classic pumping of the abdomen if your goal is to remove belly fat and don't plan on getting relief cubes. The female complex of exercises to lose weight in this zone is composed of elements of Rhythmic Gymnastics (not sports! ), Where the abdominal muscles are affected.
The following will be especially effective:
- boat
- ;
- corner;
- lifting legs from a lying position;
- scissors.
To lose weight, you can use exercises practiced in classical choreography: squats in 1 and 2 positions, swings forward and sideways from 3 positions. The only point is that ballet exercises involve slow execution of these exercises, and sports - fast, as it is not the development of muscle strength that matters to you, but the load.
The balances can be made with weights: ankles or elastic band, from the following positions:
- standing with support on a chair or wall;
- lying on his side (getting up);
- you can combine swings with lunge.
For thighs and buttocks
Squats will also be effective in focusing on weight loss in the upper legs, stimulating the gluteal muscles. However, here it is worth taking a closer look at not the ballet options, but the classic ones: the feet are parallel, the back bends forward in the squat, the pelvis goes back. You can perform these squats with dumbbells in your hands. Like sports exercises to slim your hips, you can use forward or sideways thrusts, but this can be dangerous for knee problems. The number of repetitions per set should be such that a burning sensation is felt in the area of the thighs / buttocks.
For hands
The most effective exercise that helps to tighten the contours of the arms is the traditional push-ups, known in physical education classes. They will help the chest muscles, so this is not a male-only element - women cannot go without push-ups either.
Do 20 to 25 repetitions per set, alternating between footprint width and speed. If push-ups are difficult on the floor due to weak arm muscles, you can start at the wall. For those who find it very easy to do push-ups in the basic configuration, you can carry the weight on your back - this will increase the load on your arms.
For the whole body
Fitball exercises help strengthen your core muscles: they force you to keep your center in check, tense your abdomen and try to keep your balance.
There are several easy-to-use exercises for the entire body that are suitable even for beginners:
- Sitting on the ball, raise your legs, keep stretched out in front of you for a minute.
- Lie face down on the fitball, pull your legs and arms off the floor, try to keep your balance for a minute.
- Lying on your back on the floor, take the fitball in your hands, with a quick movement, pull the body off the floor and lift your legs. Pass the ball to them and return to the original posture. Repeat 30-40 times.
Set of exercises
Whichever goal you pursue - slim legs, slim waist, perfectly flat stomach or protruding buttocks - you will have to carry your entire body, but the set of sports exercises will be chosen with a view to the desired end result. A comprehensive and ideal approach to body shaping at home involves morning warm-up, nighttime stretching and a main workout of the day, the content of which is different for men and women.
Morning exercises
After waking up, even with a focus on active weight loss, you shouldn't give yourself intense training: it is best to limit yourself to a warm-up that will warm up your muscles and prepare you for the workday. It is recommended to do morning sports exercises to lose weight at home before breakfast to start burning calories before you have time to "eat" new ones.
The base complex may look like this:
- The body bends sideways and back and forth.
- Rotation of the arms at the shoulder joint.
- Jump (various types, 10 minutes in total).
- Squat (3 minutes).
Night exercise
Before going to bed, activity should be reduced, otherwise a strong adrenaline rush can cause insomnia. However, if your goal is to lose weight, you can do several exercises to lose weight. Try not to do it at night, but a few hours after dinner.
Static load is preferable at this point: stretching works well, which can be reinforced:
- Board (at the beginner level 2 minutes, with good preparation - 5 minutes).
- A corner near the wall (feel like a chair with your back against the wall and count to 100).
For women
If you look at physical exercise for weight loss at home by gender, you need to focus on the problem areas inherent in a particular gender. In women, deposits are seen mainly on the abdomen and thighs: areas where the creation of hormonal "pillows" is predetermined by nature. The loads must necessarily affect these areas, that is, you cannot run out of squats and boards. At the same time, it is advisable for women to train with weights if they need active weight loss.
For men
The hormonal background of the representatives of the strong half of humanity is such that, if they want to lose weight, they need to work out in simulators, but do not use weights, so as not to start accumulating muscle mass. A set of sports exercises to lose weight can be used from a basic workout - this is a simple and effective option, but at home, in the absence of simulators, you will have to resort to dumbbells up to 5 kg. The emphasis should be on the load of the pectoral muscles.
Exercise schedule
According to information from experts, the effectiveness of exercise in burning fat appears only in the case of three workouts per week or more. Sports exercises for weight loss as part of cardio should be performed for 40-60 minutes, while energy loads are considered separately.
An example chart looks like this:
- Jump (10 minutes).
- Hand training (10 minutes).
- Jump (5 minutes).
- Leg and abdominal training (10 minutes).
- Jump (5 minutes).
- General load exercises (10 minutes).
- Stretching (10 minutes).