Slimming exercises

If you want to build muscle quickly, there are also special types of exercises designed for this purpose. They also help with fat burning and weight loss, but their main goal is to build more developed and distinctive muscles. This will make you look more attractive and increase your resting calorie consumption.

# 1 Skater

During the execution, your body moves back and forth and back and forth. Skaters can strengthen your hamstrings. Squat for 40 seconds, then step on the skater step for 40 seconds.

# 2 squats

This exercise is one of the best because you can tweak it to make it more difficult or easier. Stand with your feet shoulder-width apart. Your arms should be straight above your body, in front of you, or at the back of your head. Use your glutes and hips to move back and forth. The back should be straight and have a lower arch.

# 3 lunges

If you want nice hips, you should do lunges. Take a step forward from a standing position. Bend your knees at a 90-degree angle, with your shoulders and ankles above your hips. Come down. Return to the starting position and repeat with the other leg. The number of approaches is between 3 and 10 depending on the level of training.

Lose weight at home

There is a great alternative to specialized gyms - weight loss exercises at home. Properly selected simple and effective weight loss exercises at home will be enough.

• You need to start with a good mood, a clear goal, and well-organized self-discipline.
• For good and quick results, classes should take place at least 3-4 times a week.
• It is believed that the optimal time to attend classes is 11-13 hours before lunch and 5-7 PM in the afternoon.
• Exercising on a full stomach is difficult and ineffective. Hence, it is best to exercise 2 hours after eating.
• The effectiveness of a series of exercises is strongly influenced by their regularity. The more regular the exercises, the better and faster the result will be displayed.
• "By strength" classes will not help you lose weight or put your body in order, you just need a positive attitude.

Sports nutrition and dietary supplements

It is a common mistake to believe that sports nutrition is only intended for bodybuilders and anyone who wants to achieve a mountain of muscle. In fact, some medications can be invaluable in helping you lose weight, even at home. In addition, most weight loss supplements work only in conjunction with physical exercise, greatly improving and speeding up the results.

Most often, home training is started by people who have not had significant physical training and have not previously been systematically involved in fitness. And this is where pre-workout complexes are irreplaceable - which, by the way, in most cases also contain fat-burning ingredients. They convert fat into the energy you need to work out effectively.

And another group of drugs that will be useful for anyone who wants to lose weight at home are products based on el-carnitine. Carnitine is an amino acid that is involved in energy metabolism and fat burning.

Effective weight loss exercises at home

The first phase of psychological preparation has been completed. Now you need to think about the exercise equipment you will need for exercise.

What you may need for training:

• dumbbells from 1 to 16 kg (women 1-5 kg, men 3-16),
• Sports mat (available in every sports shop),
• Clothing for classes whose main criterion is comfort and naturalness,
• gymnastic hoop (it should be noted that the weight of the frame should be 1 to 2 kg, if it is lighter - you can not wait for the result, and if it is heavier - bruises will remain on the sides).

Well that's all, now you can start with the main thing - the lessons themselves.

How to do morning exercises at home

The positive effect is only achieved with regular exercise. The selected complex is carried out 4 to 7 times a week. With fewer repetitions, the result may not be displayed for long. Excessive enthusiasm for morning exercise can lead to fatigue and exhaustion more quickly. The load is gradually increased.

Tips for charging:

1. Before you begin your morning exercises, you should develop a positive attitude.
2. It is recommended that you ventilate the room and wear light, comfortable clothing.
3. You can drink a glass of water, but a large breakfast is not eaten until after a workout.
4. For weight loss, start with 10 - min. Charge, gradually increasing the time to 15 and 20 minutes.
5. Concentrate on all muscles, not just the abs or glutes.
6. Exercises should be alternated. One and the same movement that is carried out constantly will no longer be useful after a while.
7. To reduce the chance of injury, start with a warm-up.
8. For fat burning, the recommended charging time is 20-30 minutes.

Home fitness equipment can be used to improve the effects of training:

• rope;
• Hula Hoop Hoop;
• fitball;
• dumbbells.

Jump rope is a standalone cardio exercise that is useful for burning fat and increasing body tone.

How to choose the right exercises

Let's say right away that there are many such exercises. Almost all of them are grouped into complexes. In a complex there are few simple exercises, others involve exercises that are more difficult and in larger quantities.

So, before you start exercising to lose weight, you need to decide which exercises are best for it. It is not at all necessary to do all the exercises included in this or that complex. In other words, weight loss training is a somewhat creative process, the main goal of which is slim figure and health. By the way: you have to train 3-4 times a week. That will be enough.

Another important rule. Workouts are workouts, but they won't produce any result unless you follow proper diet and a healthy lifestyle at the same time

Circular

No gym equipment is required for circuit training at home. All you have to do is select 3-4 suitable exercises and perform them at equal intervals and with short breaks:

1. Squats are a complicated option. After the end of the movement, you need to stand on your toes. The number of repetitions is 20.
2. push-ups for floor or wall. To pump triceps you need to put your hands closer together and to work the "wings" your arms are placed as wide as possible. Repetitions - 10 times.
3. Raise your legs while lying on your back - 15 times.
4. plank. The focus is on the elbows and toes. Alternatively, you need to lift one leg and the other and stay for 30 seconds.
5. Press. Method of execution - lifting the trunk lying on its back. The legs must be secured to keep them motionless. Repetitions - 20 times.
6. Ascent to a low chair or stool with one leg - one after the other. For each leg - 15 times. Make sure the furniture is stable before stepping on.
7. lunges on each leg - 15 times. You need to put your hands on your sides and alternately put your right or left leg forward and crouch on it.
8. skipping rope - 3 min.

Any exercises can be added to this fee. It's about doing a certain number of reps - circles. Three to four exercises are performed alternately in 3-4 circles.

Recommendations for improving training

Exercise alone is not enough to effectively lose weight. Proper nutrition is an important factor. If the amount of calories from food exceeds the amount of energy used, then exercise is of no benefit.

In order for physical exercise to be beneficial, you must begin the complex with warming up the muscles and ligaments and ending with stretching. You should not immediately give yourself a huge load, it must be gradually increased, moving from simple to complex.

you have to do it 3-4 times. It is necessary to take a day's break between workouts to rest and relax. The complex execution time can fluctuate within 30-45 minutes.

Diet

As I said, you can not eat fast food and try to lose weight. Exercise should be accompanied by diet. However, this by no means means that it should be as strict as possible, with the exclusion of everything that is tasty and popular from the diet. Diet here means proper nutrition. And it doesn't require a lot of restrictions. Its main postulates are:

• Lack of bad habits. Alcohol is very high in calories and cigarettes are not only a burden on the lungs.
• Avoiding carcinogenic foods, dyes, food additives, salt and sugar. Fast food and factory sweets should be eliminated from the diet.
• drinking program. A person must consume at least 2 liters of clean water (juices, teas and other drinks do not count);
• includes more protein and fiber in your diet. These are healthy foods that will allow you to quickly satiate the body, while not giving it too many calories.
• Use special dietary supplements. For example, for those who are losing weight, there are entire lines of Herbalife products that reduce sugar cravings and help remove excess water from the body.

Weight loss exercise at home

There are simple but effective exercises that can be done without attracting others' attention, even at work or on public transport. For example, pulling in your stomach, squeezing your buttocks and going up the stairs.

Now for some of the best exercises to do at home:

1. At the beginning, a warm-up is required, which consists of intense walking or running, bending forward and down sideways, rotating the body, arms, pelvis, knees and feet.
2. The squat exercise helps you tidy up your hips and buttocks. I. P. Stand shoulder width apart on the floor with your hands in the front of the lock or on your belt. Perform a deep squat to keep your hips parallel to the floor and return to I. P. bringing your pelvis forward. Dosage 3 sets of 20 times.
3. There is an exercise called "lunges" for the same areas of the body - from a standing position on the floor with feet shoulder-width apart, take a deep step forward with one leg and return to I. P. Repeat the same thing with the other leg - do 15 to 30 times in each of the three approaches.
4. There is an exercise for the lazy in the chest area - standing or sitting, joining palms at chest level and pressing up to 30 times - 3 sets.
5. The pecs can still be trained while lying on the floor or on a bench with dumbbells in your hands - spread them apart and return to the I. P. Do (3) 12 times in each approach.
6. The stomach, its upper part, is trained as follows - lie on the floor, hands behind the head, feet firmly pressed to the surface. Lifting the upper part of the body, tear the blades off the floor and return to I. P. You must do this while you have enough strength for 3 approaches.
7. Exercise for the lower abdominal area - "bicycle". Lie on the floor, put your hands free next to your body, lift your legs and use them to simulate kicking in the air - 3 sets of 16 to 20 times.
8. The sides are removed like this - lie on the floor with folded hands behind your head and legs on your side. Raise and lower your torso by lifting your shoulder blades off the floor. In this case, the elbows "look" to the sides, and the gaze is directed to the ceiling - 3 approaches on each side, 16-20 times.
9. With the help of the push-up exercise, arms, back, stomach and legs are perfectly trained. The correct execution looks like this - hands on the floor, palms forward and over shoulders, pelvis and legs in harmony with the body, the press is tense. When you breathe in, lower your hands, when you breathe out, the I. P.
increases

At the end of the whole complex, cool off, stretching and relaxing the working muscles to relieve severe pain in the muscles and help in the fastest weight loss. This is evidenced by the numerous reviews from people who do not forget this part of the study.

You can also use the tire, which perfectly burns the accumulation of fat in the waist, eliminates cellulite and accelerates metabolic processes in the body. However, for this you need to rotate it for at least 20 minutes twice a day.

Loading at the workplace

You can even strengthen your muscles in the office.

A series of simple exercises has been selected for this:

1. Tilts your head to the right and left - 10 times.
2. Circular rotation of the head - 10 times.
3. "Lock" exercise for the back - Lock your fingers behind your back - hold them down for 15 seconds.
4. Stretch your triceps. One arm is bent at the elbow and thrown behind the back, the other is held. Then there is a change of position. Repetitions - 3 times for 5 seconds in each position.
5. Turning for the back. You need to sit on the edge of the chair, bend your back and squeeze your neck. Keep your hands on your knees and your feet firmly on the floor. You must stay in this position for 5-8 seconds.
6. stretching. Hands folded with the fingers are pulled up and the back straightened.
7. Bends over with a lock behind his back. You need to sit on the edge of the chair and keep your feet on the floor. In the hands, the hands must be folded and raised as high as possible. At the same time the body of the body is lowered. You should hold out for up to 10 seconds in this position.
8. side bends - 10 times to the right and left. One arm lies straight along the body, the other rises above the head.
9. Push-ups from the table - 15 times.
10. Turns to the side. When sitting in a chair, you need to maximize your body, first to the right, then to the left. Hold the chair with one hand and straighten the other.
11. squats - 15 times.

All fitness movements can be done in the morning, after arriving at the office, or at lunchtime to relieve the fatigue and stress caused by sitting work.

Daily exercise will help maintain your figure and strengthen some muscles. A properly selected set of exercises can be used to lose weight in the abdomen, buttocks and waist. Almost all exercises are done at home without equipment, but you can use dumbbells, a jump rope, hoop, and fitness bands if you want.

What you should choose: cardio or strength training

Cardio is considered to be the most effective form of exercise when it comes to weight loss. In addition, cardio develops endurance, strengthens the heart and blood vessels and normalizes the metabolism. The aim of strength training is to build muscle mass and achieve nice muscle relief.

Strength training is based on alternating muscle relaxation and relaxation. The muscle fibers break during exercise, so a rest period is required after strength training. Such workouts are best done every other day to allow muscles to fully recover. In terms of exercise, strength and cardio can be alternated every other day. This puts a burden on the body to burn fat while exercising the muscles.

Cardio exercises include walking, running, cycling, and swimming. To start the process of burning fat, you need a workout duration of at least 40 minutes. Accelerated training with short breaks is also cardio training.

Weight Loss Training Plan

Not everyone is familiar with counting repetitions during exercise. Therefore, you can use ready-made timers for training, in which active work and rest are alternated. The most popular formats for circuit training and interval training are:

• 20 seconds of work / 10 seconds of break (Tabata)
• 30 seconds of work / 30 seconds of break
• 30 seconds of work / 15 seconds of break
• 40 seconds of work / 20 seconds of break
• 45 seconds of work / 15 seconds of break
• 50 seconds of work / 10 seconds of break

Warm up before training and cool down after training:

• Selection of warm-up exercises before training
• A selection of stretching exercises after training

For beginners:

• For 20 minutes: 30 seconds of work / 15 seconds break, 2 rounds, 2 minutes break between the rounds
• For 30 minutes: 30 seconds of work / 15 seconds of rest, 3 rounds, 2 minutes of rest between the rounds

Intermediate:

• 20 minutes long: 45 seconds of work / 15 seconds break, 2 rounds, 1 minute break between the rounds
• For 30 minutes: 45 seconds of work / 15 seconds of rest, 3 rounds, 1 minute of rest between the rounds
• 40 minutes long: 45 seconds of work / 15 seconds of rest, 4 rounds, 1 minute of rest between rounds

Extended:

• 20 minutes long: 50 seconds of work / 10 seconds of break, 2 rounds, 1 minute of break between the rounds
• For 30 minutes: 50 seconds of work / 10 seconds of rest, 3 rounds, 1 minute of rest between rounds
• 40 minutes long: 50 seconds of work / 10 seconds of rest, 4 rounds, 1 minute of rest between the rounds

Timer for 30 seconds of work / 15 seconds of break:

Timer for 40 seconds of work / 20 seconds of break:

Timer 45 seconds work / 15 seconds break:

Timer for 50 seconds of work / 10 seconds of break:

• Finish a 10-minute static abdominal muscle training for beginners and advanced
• Complete 10-minute posture training: 10 back exercises
• Rowing machine: what for, advantages and disadvantages, efficiency

Other types of training and home training

In addition to the above workouts, there are millions of workout options that can help you burn fat. Here are a few things you can do at home to add variety to your exercise routine:

Yoga

When you see people doing yoga you might think that it's pretty easy, mostly because they move around a bit as opposed to other activities. But yoga is also considered one of the most effective methods for weight loss. You can even do yoga at home. The exercise includes meditation, breath control, and the use of certain postures that can help you get rid of body fat.

Pilates

And who told you that you can only do Pilates in the gym?

If you have a rug, you can even do it at home. There are exercises in Pilates that can strengthen your core muscles. If you are new to the business, you can always include a DVD with technical instructions. You will easily find that after a few workouts your body becomes much stronger. It is even possible that you have outstanding muscles and become much more flexible yourself.

You can also improve your posture.

List of useful products for quick weight loss at home

Nature took great care of us, thanks to which there are many products that will not only help you not get better, but also burn fat. Their presence is mandatory in the diet, and this is an incomparably more sensible solution than fasting:

• fruits (pineapple, grapefruit, apples, figs, kiwi, avocado);
• vegetables (cabbage, algae, carrots, ginger, celery, herbs) as well as soups and salads with vegetable puree;
• berries (strawberries, raspberries, currants, blueberries, gooseberries);
• nuts (walnuts, pine nuts, almonds, peanuts);
• dried fruits (plums, dried apricots, raisins, dates);
• mushrooms (they can be used as a substitute for meat, but remember that this is a difficult to digest product);
• low-fat kefir and cottage cheese;
• lean chicken, turkey, and fish (especially seafood);
• cereals (buckwheat, oatmeal, etc. ).
• drinks (tea: green, with ginger; water).

Simple exercises for quick weight loss

To lose weight at home, you need a program that will stress all parts of the body.

hands

When you bend your arms, the muscles of the forearm tighten. This exercise involves the biceps and triceps and requires dumbbells to do so.

You need to get up straight, bend your knees a little and tighten your stomach. Then slowly bend your elbows and pull them towards your chest. You need to do 2-3 sets of 18-25 times.

Pushups can also help you exercise your arms in a short amount of time. You need to take the support while lying down, propping it up on your palms and toes. We bend and bend the arms at the elbow joints, the body falls to the surface of the floor. The recommended number of pushups is 15-20 times.

hips

An effective exercise for training the buttocks and hips is the squat jump. To do it, you need to stand erect with your feet at shoulder level. While squatting, your thighs should be parallel to the surface of the floor. Then you have to do a small jump and then to the starting position

return

lunges not only strengthen the inner thighs, but also the calves. Execution technique: Stand upright with your legs together, step forward as far as you can and bend your knee at a right angle. We stay in this position and then return to the starting position.
lunges can also be done sideways. We take a step to the right and then to the left while the knee should be on the toe line. The number of repetitions for each leg is 20-25 in 2-3 sets.

You can engage the inner thighs and glutes with leg abduction. To do this, you need to get into a standing position on all fours, tone your abs, and then move your leg to the side. The foot should be parallel to the floor surface. It is necessary to do 2 sets of 20-25 times on each leg.

buttocks

Squats can help tone your glutes. They can be performed with or without weights, legs can be together or wide apart during the execution. You can switch between different types of squats. This type of exercise does not require a special warm-up, you can do it at any time. It is necessary to do 2-3 approaches 15-20 times.

Glute Bridge - is performed from the prone position, with the legs bent at the knees and palms near the hips. We tear the buttocks off the floor and raise them as much as possible. To hold this position, let's go down. It is necessary to do 2-3 approaches 15-20 times.

Chair is not a technically difficult exercise, but it requires a lot of perseverance. From a standing position, we begin to squat as if we were sitting on a chair. We keep our back straight, palms can be brought together at the back of the head. We determine the position at the level of the imaginary chair. It is necessary to stay in this position from 20 seconds to 1 minute.

Press

"Plank" - strengthens the muscles of the core and lower back. It is performed from a lying position on the floor. You need to stand up with your arms outstretched and transfer your body weight to your palms and feet. The back and legs are in one line. You need to hold the bar for 30-60 seconds. Then rest for 30 seconds and do the second run. Stand in a position with your arms bent at your elbows. You'll also need to hold this position for 30-60 seconds. During the execution, we strain the muscles of the buttocks, back, stomach and legs as much as possible.

Leg raises - performed while lying down. It is necessary to lie on the mat, hands along the body, we slowly begin to raise the lower limbs until they reach an angle with the body of 90 °. Then we slowly return to the starting position. This exercise will help you work your abs well.

"Vacuum" - is also performed in the supine position, knees bent, arms close to the body. We inhale as deeply as possible, the stomach should be sucked in so that it forms a vacuum. We hold our breath for 10-15 seconds, then we relax the body.

Conclusion

1. Remember that losing weight = regular exercise + proper nutrition. Do not neglect one or the other. Of course, the only way to lose weight is through diet, but this leads to a significant slowdown in metabolism.
2. Take the time that you devote every day exclusively to home training. Do not move or transfer them under any circumstances - the result will not be possible without regularity.
3. Set realistic goals and do not expect any results from the series of 7 kg per week.
4. Remember your motivation and don't let others fool you. Don't listen to the convictions of “caring” friends who assure you that nothing comes from a chocolate or a cookie.
5. Take pictures more often, and if you've worked honestly on yourself, after a while you'll be happy to notice changes.