Being overweight is a common and painful problem. Diet alone is not enough here - you will definitely have to do certain exercises to lose weight. Every organism is individual. To improve your figure, you need to draw up a special program for yourself, in which focus on the most problematic areas. Study some of the rules carefully, and if you're ready to follow them, you can safely plan your workout.
- Pay attention to your daily menu. The effectiveness of the training will be higher if you approach the problem comprehensively. We burn calories through exercise and break down fat, but as more calories come in, losing weight will still be a pipe dream. Food should be balanced, but without frills.
- The number of exercises per week is 2-4 times of 30 minutes.
- Watch your breathing. Exercise should be so stressful that your breathing becomes faster and your heart rate increases - these are prerequisites for burning fat.
- Weigh yourself before starting your workout and measure your weight 2-3 times a week.
- Do not force the event so that the weight is reduced evenly and the results obtained have a foothold. Remember - not fanaticism, but order!
- In order not to spoil your posture, do alternative exercises for the abs, arms, legs, sides, and so on.
It is recommended not to eat food for 1-2 hours before and after training. There is no point in exercising before going to bed, it is best to choose a time in the morning or in the middle of the day.
Abdominal Slimming Exercise
Start the set by lying on the floor. Focus? Go!
- Bend your knees, press your feet to the floor. Raise your hands behind your head and slowly lift your body up. Pay attention to your elbows - elbows should be pointed to the sides, lower back pressed to the floor. Do 20-40 lifts, starting small. Try to increase the amount of exercise each time.
- We return to the starting position. Pull the bent knee to the shoulder, keeping the lower back pressed to the floor. We pulled at least 20 times.
- Twist. The starting position is the same, but the left foot rests on the bent right knee. With our body we reach the left knee, while the hip remains in place. Do it 20 times.
- We return to the previous starting position and "twist" the bent leg to the shoulder - 20 times.
- We switch legs - now the right one is placed on the left and the left elbow goes to the right knee (also 20 times).
- The starting position of the last exercise. We try to connect the bent shoulders and legs as close as possible, pulling them up (20 times).
- Hands behind head, legs up. We lower and raise our feet until the toes touch the floor.
- In this case, we shrug our shoulders - also 20 times.
- We hold our legs at an angle of 45 degrees, shrugging our shoulders. After a few seconds, we lower our shoulders, bending our legs. (6-7 times).
- Bend your knees, leaving your hands behind your head. Circular body movements are performed by lifting the shoulders off the floor. Make three sets of sweat three times in each direction.
- Straighten your legs while lying on the floor. Stretch your arms above your head. Raise your body to a sitting position. Stretch your hands into your socks. Return to the starting position. 10 lifts.
- Straighten your legs and spread your arms behind your head. Lift the body to a "sitting" position, reach for the toes, return to the starting position. 10 Times.
- Just lift your straight leg up, holding your hands behind your head. "Touch the floor 0 times with your heels and lift them up. Lie on the floor for a few minutes, relax, do not rise suddenly. It is recommended to drink water no earlier than after 10-15 minutes, at first you can only rinse your mouth.
Slimming Exercise
Any woman can make her legs attractive, but for this you need to ignite determination and make an effort. The best exercise for all muscle groups in the legs is jumping. To do this, buy a rope and adjust the length to suit your height. This simple exercise machine is perfect for housewives, young mothers, and even retirees. Just a few minutes free, and your feet will always be in good shape.
Jump:
- in place;
- on one leg, alternating every 10 jumps, alternating, and so on;
- in two passes and bounces.
For beginners, it is enough to jump for 1-2 minutes. If the weight is very heavy, do not overwork - take another complex. And return to jumping rope after normalization is relatively heavy. Running helps strengthen muscles, giving the legs a sporty and harmonious look. Jogging every day builds endurance and helps burn fat in other areas. Exercising in a simulator is much the same as running on a sports field, but it's healthier to breathe fresh air at the same time. Feel free to go to the park or stadium.
Stepper
A great way to move around by mimicking walking up stairs. The stepper gives the legs the same load as when climbing to a high floor without an elevator (which, by the way, can also be used). At the same time, a lot of calories are spent, the stepper is designed for this.
Swimming
The swimming pool will not only help you lose weight, but also have a beneficial effect on all muscle groups, and without much stress. Water aerobics classes require more impact, but a simple swim will bring many benefits. Just swim for fun! Water removes a lot of calories, and it's no secret that after a shower, the appetite will come out. Don't pounce on food supplies such as dumplings and meat – replace them with herbal teas or green teas.
Leg slimming exercise
Almost every woman has problem areas. We are constantly bothered by cellulite or sagging skin. One just needs to gain a little, and a dangerous pile of fat appears on the inside of the thighs. This is quite understandable from the point of view of physiology - after all, the inner side of the thigh is practically not used when walking. Exercises to lose weight on the legs are often called exercises on the inside of the thighs. Before starting the lesson, you need to warm up to prepare the undeveloped muscles. You can do several twists of the torso and head, bends, bends at the knees on each leg. Stretch the ribs of your legs for about 3 minutes.
Exercises for the inside of the thigh
- Exercises to lose weight on the legs will immediately make the insides of the thighs slimmer. Stand straight, straighten your shoulders, put your hands on your waist. Feet should be shoulder width apart. The load is transferred to the left leg. Rotate your right foot with your toes toward you, and perform the movement toward your left foot 15-20 times. After changing legs, repeat the exercise.
- Stand up straight, lock your arms at your waist, spread your legs wider, squat slowly as much as it's not hard for you. Make sure it doesn't hurt. 10-15 times.
- In the same position, place your feet parallel, deep squat, roll onto your right leg and straighten your left leg at the knee. 15 times with both legs alternately.
- Sit on the floor, leaning on your hands from behind, legs stretched forward. We immediately lift both legs as high as 10 cm. The exercise is to stretch and bring the legs as much as possible.
- Lie on your left side, leaning on your right hand. The right one stays in front. Place your right foot on the floor in front of your left knee and lift and lower your left leg (don't touch the floor).
- X-shaped criss-cross movement with legs raised (at 90 degrees) lying on the floor with support at elbows.
- Exercise in a sitting position on the edge of a chair. Squeeze a thin book between your knees and tighten your thigh muscles, pressing for 30 seconds and relaxing your hips. Do it 15 times.
Slimming exercise for thighs
Excess thighs are especially a concern for women. Since the hips take up the visible part of the body, a disproportionate view can spoil the whole experience and cause a lot of hassle. Simple exercises don't have to be done in the gym, you can do them easily at home.
Squat near the wall
Stand against a wall and press with the entire surface of the wall. Watch your posture. We put our feet shoulder width apart, inhale slowly and slide along the wall, until the knees are bent to 90 degrees. Hold the position, and after a few seconds slowly return to the starting position. 2 sets of 10 reps.
tiered squats
Great tonic exercise. Place your foot on the step platform one step above your other foot. We rotate our knees in different directions. Squat down until your knees are parallel to the floor. Repeat 10-12 times, changing legs.
lungs
With this exercise, the front of the thigh is loaded. To make the effect of weight loss more intense, you should take dumbbells in your hands. Step forward with your right foot and lower your body down until your knee touches the floor. 10-12 times and change legs.
In addition, you can use ordinary stairs to exercise. Go up, take a step to increase the effect, and your hips will always be in good shape.
Side Slimming Exercise
Excess fat on the side makes our waist circumference far from ideal.
- The best way to lose weight on your side is to raise and lower your body while lying down. This is the most popular way, the so-called "press pump". If you add correct breathing to this (raise the torso, inhale, return - exhale), then the effect will be even greater. You can shrug both shoulders and your whole body.
- Another way involves pumping up your abdominal muscles. To strengthen it, we sit on the floor, bring our hands back and put our palms on the floor. Raise your legs to a 45-degree angle, slowly returning to the starting position.
- Slope weighted. Legs shoulder width apart, in dumbbell hands - slowly bend to the sides. It stretches the lateral muscles.
- A popular remedy is circle massage. Hulahoop needs to be played for 20 minutes a day. As you get used to it, weigh with a different filler.
- A large elastic ball - a fit ball - can bring many benefits. Sit on the ball and roll it left and right, keeping your body still. Lower your shoulders, after a while you will feel the tension of the oblique muscles. Lying on the ball, raise and lower your right leg, do 10 times. Then we change legs.
Slimming Exercise
If the arm muscles are flabby and not tight enough, it looks very ugly. Exercises should be performed three times a week, and care should be taken to ensure that excessive stress does not strain the spine. Tighten your abs by bending your legs slightly to avoid stretching the ligaments below your knees. At the beginning of the exercise, the arms should be prepared with a slight warm-up so that the muscles become more flexible to the load.
- Put your hands on the belt, spread them in different directions. Next, the previous position - and the same movement to the left, then to the right. Near a sofa or chair, lie down on the floor and raise your legs, placing them on a raised platform. Do push-ups, lingering briefly in the lowest position. (20-30 times).
- Feet shoulder width apart or wider, arms to the sides. Do a circular motion with your hands back and forth, 8 times.
dumbbell workout
Dumbbells are one of the most effective arm slimming tools. The weight of the dumbbells needs to be increased gradually, but the safe limit is no more than 4 kg.
- Stand straight and lower your arms with dumbbells down. Bend your elbows and stretch different sides, lower them down (10 times).
- Put your hands with dumbbells behind your head, raise, lower (30 times).
- For exercises lying down, we take dumbbells weighing no more than 2 kg. Lying down, stretch your arms with dumbbells to the sides, connecting them at chest level, return to the starting position. 30 times. Now stretch your arms out to the sides and back to the back. (30 times). The next stage is the hands forward, then to the starting position.
- Place your feet shoulder width apart. Pull your right hand up from the dumbbell, positioning it so that your elbow stays close to your ear. We turn the brush away from ourselves, hands slowly start behind the back of the head and go down. The dumbbell should be at left shoulder level. We support the elbows and gently straighten the arms. Do the exercise 20 times, then change your hands.
- Press your arms with dumbbells to your chest. At the same time, stretch your arms and legs forward, alternating between these lunges. For each hand, repeat 10 times.
Push ups
Feet rest against obstacles, pressing against each other. Arms clenched at elbows, emphasis on hands. We squeeze our hands and lower ourselves to lightly touch the floor with our chests. Push up 10 times. Also push up from the wall, then squat down and place your palms on the chair. Do 10 push-ups.
Exercises for slimming the buttocks
The body and structure of women is very different from that of men, therefore, training must be planned in a certain way. In general, the formation of the female body type occurs under the influence of the female hormone estrogen. The pear shape implies the deposition of fat on the thighs and buttocks, whereas fat deposits are only necessary to participate in the reproduction of the body. Quite difficult to fix the shape. If you do regularly for 1 hour 3-4 exercises per week, the muscles will tighten in a month.
- Sitting on the floor, we stretch our legs forward, keeping our back straight. With the help of your muscles, start moving back and forth for 2-4 minutes.
- Lean your knees on the floor, extend your arms parallel to the floor. Lower the buttocks to the floor, alternating right and left legs. 20 times to the left and the same number to the right.
- We draw a figure eight with the hips for 3-4 minutes, while standing.
- We put our hands down, stand straight. Lift your knees up, fix them for 5-7 seconds, return to the main position. Also with the left foot (12-15 times).
- In the same starting position, we squat down, stretching our arms forward (20 times).
- Kneeling with an emphasis on the hands, we perform another effective exercise. The leg bent at the knee is pressed to the chest, then straightened again. At the same time, the weight is evenly distributed. Do this exercise rhythmically 10-12 times for each leg.
In addition to these exercises, aerobic exercise, running, walking, cycling gives a very good effect. The lower muscles work best if you do the exercise with a slight forward tilt. Tilt up, the lower muscles work better, while burning more calories. Remember that self-control is the main driver of successful training. You have to control the body, not you. Take 1 hour a few times a week, and your body will become obedient and beautiful.