Exercises for Weight Loss: Benefits, Rules and Features

The problem of excessive weight is more relevant today than ever. At any age, both men and women can face it. The causes of obesity are most often sedentary lifestyles, malnutrition and chronic diseases.

Different methods can be used to overcome overweight, but neither of them will have an appropriate effect without regular completion of weight loss exercises. Consider the characteristics of physical activity in more detail in weight, training system and implementation.

The rules of performing exercises

In order to make women's weight loss practices truly benefit, it is worth remembering the following recommendations to implement them:

1. Any training should always start warmly. At first, do complex physical exercises, at least unreasonable as they lead to rapid exhaustion.
2. The power of weight loss exercises can be drunk between water, but in very small quantities. This accelerates the metabolic process.
3. The first training should be retained with minimal load, especially if one person does not play sports at all. It is also important not to overdo it. The 3-4 workouts are enough per week. So the fat content is quite divided, but at the same time the body will be able to recover.
4. It is much better not to go beyond the upcoming workout. It will be optimal to take the vitamin smoothie, but nothing more. Otherwise, one will feel the difficulty that does not result in training.
5. Minimum break between weight loss exercises (30 seconds will be enough).
6. Supplementary workout with dancing, running or swimming. This accelerates the achievement of weight loss.
7. We recommend that you continue your first training under the coach's supervision. This helps to avoid injuries and shows how to do the exercises properly. In fact, some people can't force themselves to play sports, so the coach will be excellent for them.
8. Do not continue to do home exercises for weight loss when pain appears. It is better to take a short break and then continue training.
9. Change the practice sets every month. This avoids the body to the same loads that accelerate the weight loss process.
10. Alternative exercises to train different physicals. For example, on Monday, we will make the abdominal muscles, pump the hips on Wednesday, and focus on Saturday.
11. It is best to finish training with cardio exercises.
12. Vasson with full force. At first glance, this may seem unbelievable, but as practice shows, more than 50 % of people stop trying in the third training session and sees no immediate results. In this case, it is worth defining the right purpose and following it, despite laziness, pain and fatigue. Only regular training proves to be effective.
13. If possible, it is better to work in the fresh air.
14. Choose the set of exercises, depending on the goals they have set. It may be possible to strengthen the press, get rid of the side of the stomach, eliminate cellulite, etc. The purpose of each exercise is to burn fat in the separate area of the body.

It's worth knowing! Even before starting your workout, you should fix the initial parameters - weight, abdomen, chest, hips. Changes can be recorded with the weeks of each training course. This allows you to understand that someone is moving in the right direction and needs to examine the physical activity program.

The best weight loss exercises

The best result shows the following exercises:

1. Small lifting lifts. Beginner position - standing evenly, legs shoulders apart. Raise your leg in the knee and attack and forward the load from one foot to another. At the same time, it is advisable to hold a dumbbell weighing 4-5 kg. This improves the result.
2. Push -ups. You should focus on straight arms and legs. Do not bend the lower back, stretch the stomach. Slow pressure and lean as little as possible on the floor. Repeat ten times. During the first training, it can be difficult for people to take two full pressure, so you need to be prepared for the difficulties.
3. Vice versa the body. Lie on your back, bend your legs. Lead your arm to the side. Slowly to the knees, stretched into the right and left plugs, stretching the muscles of the sides. Repeat 25 times.
4. Horizontal lane. Pull up the crossbar at least five times in one approach. The difficulties of advanced obesity forms of obesity will be difficult as the joints of the hands will be heavily loaded.
5. Planck by raising the legs. Turn on the stomach. Focus on your hands and feet. Slowly lift your legs. Repeat each 15 times.
6. Jump into place. Complete with closed legs. Exercise can be complemented by squatting.
7. Equal traffic. Ideal for fast weight loss as this allows you to burn up to 140 calories during an intensive workout of just 10 minutes.
8. Jumps to a rope. The exercises not only allow the legs to strengthen the muscles, but also an excellent cardio.
9. Step the aerobics. Such workouts strengthen the back, leg muscles and press. You need to prepare a small platform to implement them. With one leg you have to become on it and lift the other as much as possible and lean on your knees. Dance music is great for such a workout.
10. Rowing simulator. It includes the work of the hands, back, chest and press muscles.
11. Lift your feet lying on your side. After ten repetitions, repeat the same thing lying on the other side.
12. Be exactly, fold your hands on your chest. Make a deep squat.
13. Standing, backwards and back. In this and other exercises, it is important to follow your breathing.

Fact! It is best to perform weight loss exercises for women in the fitness room. There is always a living competition, so the rival spirit is perfectly motivated to improve the productivity of the training.

Supplementary measures

In order to achieve the fastest and most effective result, we recommend that the home exercises needed to lose weight complement diabetic nutrition. In this state, it is important to adhere to such tips for nutritionists:

1. It completely refuses to take alcohol and smoking. The key to getting rid of bad habits is the success of effective weight loss.
2. Replace harmful fats useful. So it is better to leave the use of sausages, smoked meats, fatty meat and fried foods. Instead, the diet should be enriched with useful fats in vegetable oil, avocado and nuts.
3. Consume low -producing sour products. It can be cottage cheese, sour cream, white cheese.
4. He is not willing to use fresh cakes, sweets, cakes. Instead of bread, it is better to use diet biscuits.
5. Complete the diet in a way that consists of 70 % of vegetables and fruits, 20 % of proteins and 10 % of healthy fats.
6. Review your eating habits. Instead of the usual fast food restaurant, snacks are replaced with the best useful nuts or at home yogurt.
7. Preference for grain cultures (buckwheat, oatmeal, rice). It is better to add oil on the water without adding oil. As far as dough and potatoes are concerned, they can be consumed, but in limited collisions.
8. In the menu to produce useful foods. There may be various vegetable leaves, cottage cheese, vegetables, etc.
9. Enter cooked or fried foods. Foods prepared in this way are considered to be eating and less high in calories than fried foods.
10. Avoid night food. The last meal of the day must be at the latest week.
11. Eat often, but in small portions. This remains full and at the same time full of useful trace elements.

How to remove fat from the abdomen

One of the best methods of weight loss is the use of hoops. It helps to use the muscles of the back, hips, buttocks, abdomen. In addition, the hoop training not only reduces calories but also improves pelvic circulation.

If you have never trained with a hoop, you should not open this business for a long time. To achieve the maximum result, it is best to have a weighted ring with an uneven surface. Massage the pages with further load.

It is recommended that you twist the ring for five minutes without interruption. You can gradually increase the duration of such workouts for up to twenty minutes.

Breathing is important during classes. It should be fast and even. Otherwise, periodic breathing will lead to rapid fatigue and dizziness.

Attention! Practices for women's weight loss can be complemented by almost any sport. You may run, cycling, any aerobics. Yoga is also very effective. This not only improves flexibility, but also normalizes one's psycho -emotional state.

In fact, the following exercises for weight loss are no less effective:

1. Be exactly, put your leg on your shoulder width and bend a little in your knees. Hands also bend. Prepare the body's boot as much as possible, stretch the muscles. Repeat 15 times.
2. Be four, pass your palm to the floor. Lower the stomach, stretch the pressure. Bend your back, then pull forward, stretching out the abdominal muscles.
3. Breathe in as deep as possible and hold your breath for 10 seconds. At this time, the press muscles are as much as possible. Repeat five times.
4. Lying on the floor, bend your leg. Take your hand behind your head. Raise the body, download the press. Follow the breathing. Pay attention to inspiration, sink to exhale. Repeat ten times three approaches.
5. Stand in the elbow bar and filter the abdominal muscles. Raise the pelvis to stop and then slowly down.

A set of best exercises

Home weight loss exercises work best with an integrated approach to their implementation. However, it is best to perform at least 6-8 different exercises in a workout.

The simplest system of exercises to normalize weight at the same time includes the following:

1. Lie on your back, put your hand under your hips. Move your hand slowly and lift your legs. Repair yourself in this position for a few seconds.
2. Walk in place for 2-3 minutes. However, it is important to raise the knee as much as possible.
3. Lie on the floor, bend your feet in your knees. Slowly lift the pool based on your hands. 20 -times
4. Lying on the back, filter the press. Raise your leg in a steady position and perform their fluctuations on the "scissors" principle. Repeat 25-30 times.
5. In the same position, bend your feet on your knees and your hands are at the elbow. Complete your knees to the elbow.

Advice! It is best to do such exercises early in the morning. The reason for this in the first half of the day is the accelerated metabolism and the high charge of energy. This is the reason why morning workouts are always more effective than the evening.

Limits for active workout

In most cases, home exercises for weight loss contribute to improving the general well and strengthening of health. Nevertheless, it is worth knowing the conditions where it is not advisable to provide additional burden on the body:

1. The post -operative period recently suffered. In this state, the body can be very weakened, so training will only exhaust one person, so it is exhausted. Moreover, sports can be short -sighted after operations due to the difference in seams, the development of edema and the appearance of severe pain.
2. Period of menstruation. However, it is not recommended for women because of the risk of weight loss and seizures. It is worth noting that this process continues so painfully that a woman will be able to do anything except for lies. There is no training.
3. A aggravation period of severe chronic diseases. Especially dangerous exercises for weight loss pages or other parts of the body with a hypertension crisis, actively flowing diabetes, and bronchial asthma.
4. Damage to the muscle bone system. It can be fracture, bruising or severe degenerative arthritis (arthrosis, arthritis, etc. ). You cannot perform exercises in an acute inflammatory process and pain to lose weight. You have to wait for the state to normalize and only after returning to previous physical activity and training.
5. Pregnancy in late stages or risk of miscarriage. At the same time, it can be extremely dangerous for women to have weight loss exercises. Accurate information on such a restriction can only be a doctor in each case.
6. The presence of injuries on the skin (abrasion, allergic manifestations in the form of rash, etc. ).
7. Serious emotional disorders, neurosis. It is better to deny active workouts, but yoga and other relaxing methods can be very useful.
8. A period of acute viral, respiratory or infectious diseases. Until the moment of total healing, it is better to replace the physical activity with light charging. Otherwise, weight loss exercises can only exacerbate the condition of a person (causing nausea, fever, weakness, sweating and other unpleasant symptoms). In the event that a person is not sure that he or she has contraindications to carry out the exercises for losing weight, consult a therapist firmly before starting a training session.

Home exercises needed for weight loss are legally considered to be one of the best methods of weight loss without the risk of side effects. Despite this, independent training really gives positive results, they should be done regularly for at least two months. This is the only way to notice the significant improvements in the figure and the general well.