Slimming exercises

Spring makes many women think about their figure. To be in shape and lose weight quickly enough, you should perform the most effective weight loss exercises presented in this article.

How exercise affects fat stores

The human body is designed so that it draws its strength and energy from three sources: carbohydrates, fats and proteins. Moreover, carbohydrates are the main source of energy, proteins supplement them and are consumed by the body when carbohydrate reserves are depleted. As for fats, the body uses them to a minimum, which means that its surplus is deposited until the need for subcutaneous tissue.

The body spends energy on all its processes, including the work of internal organs, respectively, when playing sports, the need for energy and 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 fats are not additionally deposited.

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

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

In order to burn excess subcutaneous fat, it takes much longer to exercise (at least 60 minutes), since fat begins 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.

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

Therefore, the consultation of a doctor and a personal trainer is essential. The doctor will tell you what exercises and stresses should be avoided, and the trainer will make up a competent set of exercises for losing weight in the abdomen and other problem areas (sides, "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 a number of other questions visit the heads of people who want to join a sports lifestyle.

There are many reasons why people do not want or cannot go to the gym, the most popular among them are:

• lack of money for an expensive subscription;
• lack of a gym in the vicinity;
• 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 appearance. Exercising for cellulite, being overweight, stretching can all make you feel embarrassed.

Naturally, with a strong desire, you can go in for sports at home, on the street, and in the gym. It all depends on the desire and willpower. The point is that there are too many distractions and irritants at home. The workout can turn out to be crumpled, incomplete or incomplete, which means that the result may not please.

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

To carry out 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 bike 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 even to lose weight. We are not talking about a 15-minute approach, if the rope is used regularly, with a duration of about an hour, then the result will be on the face.

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

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

Warm up. Its meaning and importance

The advice of physiologists, coaches and athletes boils down to one thing, that before intense sports, it is imperative to do a warm-up. It helps the body to tune in to sports, the muscles get oxygenated and relieve tension, and the cardiovascular system to return 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 tone, warming them up, and it is also aimed at developing joints that are not exposed to stress in everyday life. During the warm-up, the number of heart beats 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 readiness of the body for more intense stress.

The warm-up itself is usually divided into two blocks:

1. General. At this stage, exercises are performed to relax muscles, relieve tone. This part of the warm-up is always the same, no matter what set of exercises for weight loss at home follows after it.
2. Special. The 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 is worth paying attention to professional athletes who perform special exercises, depending on the kind of sport they are engaged in.

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

1. For cervical joints: stand up straight, put your hands on your waist, feet shoulder-width apart. Carry out smooth 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 from 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 level, palms to the floor and bring the shoulder blades from behind, while turning the body to the right and left for every two counts.
3. For the back and pelvis. Bends will help prepare your back and lower back for training. To do this, you need to spread your legs not wide, put one hand on your belt, and raise the other up, you need to bend in the opposite direction of the raised hand in order to reach with your fingertips to the floor. Tilts should be done back and forth, touching the floor with your hands (in the front position).
4. For legs. Stretching the back muscles and the inner thigh muscles is important for the legs. To do this, you need to perform squats (20 times), while keeping your back straight and not lifting your heels off the floor. And also do exercises of lunges back and forth, right and left, smoothly stretching the muscles.

A set of exercises for weight loss

Oddly enough, most of the known exercises are not aimed at losing weight, at maintaining muscles and body in shape, they have nothing to do with losing weight, since they are not so intense. In order 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 daily exercise for weight loss is the following complex:

1. Exercises for the legs and hips.The most effective exercises are squats, but not the usual, but special techniques. For example, squatting with a pistol. Stand straight, bring your arms in front of your chest, spread your elbows to the sides. Stretch 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 with the thigh, while pulling the toe towards you. One 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. Take one leg back and put the back of the foot on a chair, then squat on one leg (the knee angle should be 90 °). One approach 20 times, 2 sets for each leg.
• Circular lunges. From a standing position, hands in front of you, you need to alternately lunges in different directions. For example, lunge forward with the left foot, then return to the normal position, then lunge to the left with the left foot, and return to the starting position, the last lunge backward with the left foot. Do the same with the right foot, but to the right side.
• Weight loss exercise with dumbbells. Take one dumbbell with both hands, then bend down until the torso is parallel to the floor, hold the dumbbell with your hands under the chin for a few seconds, elbows pointing down, straighten.
• Exercise pendulum. Take two dumbbells in both hands, hands in front of you. Then tilt the torso down parallel to the floor, then extend one leg so that the torso and leg form one straight line, then alternately change legs and raise them.
• Circular rotations of the legs. Lie on your back, arms along the body. Raise one leg and rotate it in a circle as close to the floor as possible.
• Exercises for the back and sides.Lie on your stomach, stretch your arms in front of you, then make a boat, tearing your arms and legs off the floor, then make alternate lifts of your left arm and right leg or right arm and left leg.
• Then roll over onto your right side, 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, he is set aside. The exercise consists of pulling the left knee up to the left elbow in weight. One approach 20 times per leg. When changing sides, do not fall on the floor, do everything on weight.
• Take dumbbells in both hands, bend down and form an angle of 90 °, then extend one leg in a straight line with the body, arms straight in front of you. Take turns pulling the dumbbells to the chest 10 times, then change the leg 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 for slimming the abdomen and sides

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

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

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

Static plank exercise. You need to turn to face the floor, stretch your arms and take an emphasis with the toes of your fingers. To linger for 15-20 seconds, you can also do it by taking an emphasis not on the hands, but on the elbows.

These exercises for slimming the abdomen will allow you to well tighten the abdominal muscles 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 begins to build up and the abdomen becomes even larger. If the belly has large stores of fat, then aerobic exercise for quick weight loss 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. Attention should be paid to vegetables and fruits, and it is better to replace one meal at all with fruit or vegetable smoothies. The frequency of meals should be at least 5 times a day, but little by little, to prevent overeating.

Food before and after training should be different in composition and quality. And if the workout takes place early in the morning, then it is generally better not to eat before it. If the body requires food or dizziness bothers, then you can drink tea, eat a little cottage cheese. The fact is that the best time to lose weight is in the morning, since the body has a low glycogen content during this period of time, 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.

Moreover, eating should not be right before training, but several hours before it. Otherwise, the stomach will feel heaviness, nausea and heartburn. If you are planning power loads on the body, then before training, you should eat foods rich in proteins: meat, fish, eggs, cheese, plus complex carbohydrates in the form of cereals. Thus, the body will be able to draw its strength and energy from.

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, then this process will be stopped. Also, after workouts, it is worth eating foods whose calorie content does not exceed half of the calories burned.

Don't forget about drinking. It is worth drinking plenty of fluids both before and after exercising for weight loss. Trainers are advised to even do this during workouts, but drink exclusively non-carbonated water, and not juices, compotes and teas.

Such an integrated approach to the problem of losing weight will allow you to achieve your goal and not experience discomfort. Moreover, it is always worth leading such a lifestyle and not giving up sports after the goal has been achieved.