Many people mistakenly consider all kinds of diets to be the main method of losing weight. In fact, a diet that is not backed up by physical activity cannot lead to the desired result. Motor activity significantly speeds up the process of losing weight, which reduces the period of time during which the body loses the necessary nutrients due to the diet (which often leads to health problems). In addition, exercise can prevent external unpleasant manifestations of weight loss (for example, the skin is gradually tightened). Therefore, in this article I would like to consider the most effective exercises for losing weight, both complex and for some especially problematic areas. After reading the full article, you will be amazed how easy it is to find beautiful forms and a healthy body at the same time.
First of all, I note: in order to perform the most effective exercises for losing weight, there is no need to attend an expensive sports club, constantly regretting the extra time and money spent. To perform exercises at home, you need to stock up on sportswear and shoes. Everything should be as natural and comfortable as possible. You will also need several dumbbells or one, but with the ability to adjust the weight. If you wish, you can buy a mat for fitness or yoga, so that it was as enjoyable as possible.
Immediately decide when during the day you will perform weight loss exercises. The fact is that they must be regular and conduct them better at the same time, otherwise the effectiveness will be very low. You should remember a few simple and understandable rules:
1) Training is not carried out earlier than 2 hours after eating and sleeping.
2) You can’t eat anything for at least an hour after performing the exercise, you can only drink clean, non-carbonated water.
3) The optimal time intervals for training - 11.00 - 13.00 or 17.00 -19.00.
4) Training should be carried out at least once every two days.
Before you perform the most effective exercises for losing weight (in principle, like any others), you need to warm up and prepare your body for the upcoming loads. To do this, you can run with your legs high for several minutes. Then do torso on each side 15-20 times. Tilting will take about 4-6 minutes. If there is a feeling of "fullness" and warmth in the muscles - you are ready for training.
First, you can perform the most effective weight loss exercises that affect all the muscles of the body. For example, squats are a very good exercise. When performed, the body spends energy, and the leg muscles build up. The effectiveness of exercise improves proper breathing and posture. So, we occupy the starting position (hereinafter - IP): we stand, spreading our legs shoulder-width apart and firmly pressing our feet to the floor. We crouch as low as possible, but the back must always remain flat. Squat - inhale, get up - exhale. All exercises need to be done in such an amount that only you can, the more time you do, the more you can do.
A special place is taken by effective exercises for weight loss of a stomach. Some of them are devoted to the lower press, while others - to the upper. I.p .: lie on your back on the mat, grab your hands on a stationary object. Legs should be bent at the knees and lifted above the head on the exhale, while lowering, inhale. For the next exercise, you need to fix the legs, for example, resting your fingers on the bottom of the sofa. Bend your legs at the knees and lower your head to the chest, hands clasped with a lock on the stomach. We lower the body on exhalation so that the shoulder blades touch the floor, on inhalation we return to I. p.
The following exercise will help thin your waist. Take a long stick (about 1.5 m), put it on your shoulders, holding the edges with your hands. Put your feet shoulder-width apart and bend your torso parallel to the floor, start turning to the sides without releasing the stick.
Calling effective exercises for losing weight, we note the following:
- push-ups on the couch (if at first it is difficult to keep your legs together, then you can put them shoulder-width apart);
- exercises with dumbbells "lift" and "wiring." To complete the first, you should stand upright and stretch your arms along the body. At the expense of 1 - bend your elbows, at 2 - to stretch to the sides, at 3 - to return to. To do the “wiring”, we lay down on the mat, hands bent at the elbows and spread apart. On 1 - we close hands, on 2 - we part. Exercise "bridge": stand upright, arms this time extended in front of the chest; 1 - arms up, 2 - hands wound up behind the head as much as possible, 3 - arms up, 4 - in front of the chest; each hand position should be fixed for several seconds.
After practicing these exercises for at least a month and excluding from the diet only harmful and high-calorie foods, you will be pleasantly surprised to notice how much you managed to get closer to your ideal.