The problem of obesity remains very relevant. Absolutely everyone can face this, even a young one, even a person aged. Excess weight can be in both sexes. Only a few try to get rid of a problem of this nature, but some of them are nevertheless seriously aimed at losing excess weight. Therefore, your attention is given to various complexes of weight loss both at home and in the gym. But first, a brief look at the main causes of obesity in modern times, it is important to know.
Causes of Obesity in Men
Most contemporary works suggest a sedentary lifestyle. This reason is the most common of the entire list. The second and equally important cause of obesity in men is an unhealthy diet. Quick snacks, the constant use of fatty and very high-calorie foods leave behind a lot of negative consequences.
Alcohol abuse - this problem is very common. A modern person, according to statistics, consumes an incredible amount of alcohol, especially beer, after which hang down sides. It is incredibly difficult to get rid of them in the future. The fourth reason is heredity, that is, a person is predisposed to obesity due to a hereditary gene.
Causes of Obesity in Women
The main cause of obesity in women (as in men) is a sedentary lifestyle. The second reason is hormonal disorders of a different nature. Of course, in women, after pregnancy, the stomach is stretched. The remaining causes of obesity are similar to men's.
A set of exercises at home
Many men and women want to look beautiful, have a slim and fit figure, but not everyone wants to do even the most basic and easy exercises.
To begin the exercise, first you need to stretch all parts of the body:
- Warm up for the shoulder joint and arms. This exercise is that you need to perform circular rotation with the shoulders, which can be done both in turn and at the same time.
- Warm up for back muscles. To begin with, you need to stand upright and perform tilts back and forth, left and right. The next step is to twist about thirty times.
- Warm up for the legs. With our toes we stand on the floor and perform the rotation of the foot, first in one and then in the other direction.
After performing a fairly simple warm-up, we move on to the main exercises.
Types of exercises
The following is a set of exercises for losing weight at home. First, remove excess fat from the buttocks:
- Squats in statics. First you need to put your feet shoulder width apart. Then you need to bend them in the knee joint to get an angle of 90 degrees.
- Performing the most common squats. This exercise is very effective, thanks to it you can drive the extra pounds from your priests. Squats are best and most effective at around 25-50 times in one set.
- Jumping from an emphasis sitting. To perform this exercise, you need to squat down, and then make a jump up and return to its original position. So you have to do at least 20 times in one approach.
- A good exercise in order to make your legs slim - "Scissors". This exercise received its name, as its main meaning is to reduce and breed legs. First you need to lie on the floor, so that your buttocks, arms and back lie exactly on the floor. Then raise your legs forty-five degrees, bring them together and spread them apart. This exercise must be repeated at least ten times.
- Sumo squats are also an effective exercise. Take a standing position, so that your legs are shoulder width apart, now you need to turn your feet and shoulders out. Next, you need to very carefully and slowly squat so as not to harm yourself. If you are doing the exercise correctly, then you should feel how the muscles of your buttocks work. You need to stay in a half-sitting position for as long as possible. After the squat, you need to smoothly return to the starting position. There is no clear limit to the number of approaches for this exercise, so do it as you would.
- The next is swinging legs. Before starting this exercise, you must lie on the floor, and on your side. Then you need to bend one of the legs in the knee and carry it forward. The other leg should be straight, just to it you will make ascents, preferably with a large amplitude. Perform this exercise as slowly as possible.
Pump up the press to create a beautiful belly
- The first exercise is the usual twisting. Lie on your back and put your hands under your head, and you should keep your legs straight at this time. Then gently lift the body so that your knees touch your chest. After that, slowly and smoothly return to the starting position so as not to damage the neck. Perform 20 times in one set.
- Twisting with turns is a great exercise. Lie on the floor. Then wrap your arms around both of your legs and put your hands under your head. Now try to twist, so that the elbow of the right hand touches the knee of the left leg, and then the elbow of the left hand touches the knee of the right leg. If you still cannot get your elbow to touch your knee, then that's okay. Twist to the point where it turns out. Over time, you can make the exercise really right.
- Now raise your legs from a prone position. We lie down on our back and raise our legs at an angle of no more than 45 degrees and try to hold our legs in this position for as long as possible. In this position, you can shake your legs in different directions or perform the exercise "Scissors", which was mentioned above. This exercise must be performed eight to ten times in one go.
- Next is a more complex version of raising legs. It is necessary to lie on the floor - this is the starting position. Then spread your arms around and try to raise your legs perpendicular to the floor. Lowering your legs is recommended very slowly, otherwise you can damage the intervertebral discs, as the load on the muscles of the press will be more. This exercise will help you clean your stomach and sides efficiently and quickly.
Exercises to strengthen the back: make it flexible
- First you need to lie on the floor, with your arms extended. Your legs should be bent at the knee during this exercise. When you are fully prepared for this exercise, you can begin. You need to raise your pelvis as high as possible and lower it rhythmically to its original position. It is recommended to stay in this position as much as possible.
- For those who are in better physical shape, there are various methods of complicating this complex of exercises for weight loss and body tightening. To do this, you need to lift one of the legs up, you can just put this leg on the other knee. This contributes to a more rapid strengthening of the back muscles and quite effective pumping up the press.
- Now the second exercise. You need to leave the starting position the same as the previous one, only now you need to raise completely straight arms first, and then legs, which also need to be straightened. And you need to try to make sure that your buttocks are torn off the floor as high as possible. After a short delay, you need to lower your legs to their original position.
- For the third exercise, the starting position is this: it is necessary to lie on the floor precisely on the stomach. Then we proceed to the exercise, which was called the "Boat". This exercise will help you build up your back and abs muscles, and help strengthen your spine many times. After taking the starting position, begin to simultaneously tear off the arms and legs from the floor, lifting them up as far as possible. This exercise is part of a set of weight loss exercises for beginners.
Complex for men: pumping up the muscles of the hands
Let's move on to a set of weight loss exercises for men.
- The most common exercises for improving the muscles of the hands are well-known push-ups from the floor. To begin with, take the starting position, in this case it is an emphasis lying down. But this type of push-ups will be slightly different from usual. To facilitate the exercise, you need to rest your knees on the floor, and put your hands in focus. In this position, you need to try to push out at least ten times in one go.
- The next type of push-ups is a bit more complicated - this is push-ups from the bench. To complete this exercise, you will need a bench or any surface that is about 40-50 centimeters above the floor. You need to turn your back to the bench and lower your hands on it, while bending them at the elbow joint. At the same time, your legs should be straightened as far forward as possible. Now bending and unbending your arms at the elbow joint, start this exercise. This set of exercises for weight loss, for pumping up the back and abs is very effective. You need to repeat it at least 15 times in one approach.
What is the best set of exercises for weight loss in the gym?
If we turn our attention to statistics, we can conclude that this type of exercise is the most effective (compared to home exercises). If you take a hundred people, then of them, according to statistics, only ten will lose weight from a home diet, since it is ambiguous. And if you take a hundred people from those who will perform the exercises in the gym, then about fifty of them will lose weight. As we see, the difference is quite large. The fact is that in the gym you can consult with trainers, they can suggest exercises that will be more appropriate in a particular case, and at home you have to control your own set of exercises for losing weight at home.
The first thing to do is to observe absolutely all the rules of training
In order to avoid unexpected injuries and feeling unwell, a doctor should be examined. Try to find a good personal trainer for yourself. It is also necessary to draw up a clear program that you will follow throughout the course of training. In your classes you need to use different types of loads for all parts of your body.
Follow the rules of losing weight outside the gym
You must follow a proper diet, which will have less fat and more protein. You need to get enough sleep (sleep at least nine hours a day), drink at least two liters of water during the day. Spend at least two hours a day in the fresh air.
Types of exercises in the gym
A set of exercises for quick weight loss for men:
- Lifting the bar and push-ups on the bars - three sets of 12-15 repetitions each.
- Pulling up first in a narrow, and then in a reverse grip - three approaches of 12-15 repetitions each.
- Lifting dumbbells from behind the head - four sets of 12-15 repetitions each.
- Twisting with turning the body - three sets of 15 repetitions each.
- Do not forget about coordinating exercises. At the end of the workout, you should do any of them to choose from.
An effective set of weight loss exercises for women:
- Squats with a barbell - one approach 15-20 times.
- Leg press - one approach, 20 times.
- Performing lunges with dumbbells - three approaches of 10-15 times.
- The pull of one dumbbell in an incline is one approach, 15 times.
- Performing an endurance “bar” exercise - maximum time.
Whole Body Slimming Exercises
The complex of exercises for weight loss in the gym includes all sorts of actions. These types of exercises are mainly used as lunges with dumbbells, squats, and traction.
This is a set of exercises for weight loss of the whole body:
- Alternate swings with each foot, with both feet in the amount you need to score 50 swing.
- The second step is to do squats with weight. For one approach, you need to do at least 20 squats, so that your heels do not come off the floor. The mass of the load is not limited, you should choose a universal mass relative to your strength.
- The third step is lunges with weights. You need to take weights of the same mass in both hands. Best of all, if the weight of the weights will be at least 15 kilograms each, but if you can not cope with such a weight, then you can take less. The number of approaches is not limited, but for each of them you need to perform at least 15 lunges with each foot.
- You can combine in any way all three of the above steps and perform them alternately with an interval of one minute.
A set of exercises for women after forty years
Absolutely all women in age are well aware that after forty years the body undergoes some changes, it becomes more and more difficult to follow. Due to the fact that the metabolism slows down and gradually dies out many other body functions, the body becomes flabby, saggy and completely unattractive. To avoid this, it is enough to do gymnastics daily, which will not take you much time.
First you need to do a warm-up so as not to damage the joints during subsequent exercises. Warm up can be arbitrary. You are free to choose whatever you want to warm up your muscles. It can even be an unhurried walk or a light run in the fresh air.
Types of exercises:
- Squats with moving the body in different directions. First you need to spread your legs wide, then proceed to perform this exercise - this is the starting position.
- Performing the most common squats with the input of the arms forward.
- Put your foot on the chair and leave the other on the floor, now try to touch the tips of your toes, which are on the chair, with both hands, so that the leg remains straight. This may not be the first time.
- Now we take one of the legs and try to get her buttock, then we will change the leg and repeat the exercise.
- Holding onto the edge of the table, we do springy inclinations, so that the back remains straight.
- To strengthen the muscles of the press, it is best to use the same exercise "Scissors", which was mentioned above. This is really a very, very effective exercise.
Thanks to this (fairly simple) set of exercises for losing weight after 40 years, you can keep fit. The main thing is just to begin.