Today we are going to talk about physical exercise, which not only helps burn subcutaneous fat, but also strengthens muscles and improves mood.I'm not a fitness trainer, I don't give advice left and right, I'm not educated in this area.I will only talk about the exercises I do myself and describe how they need to be performed.I love them because they are easy and don't require a trip to a fitness center or extra exercise equipment.
If you are overweight, weigh more than 15 kilograms, have a chronic medical condition or have other concerns, be sure to talk to your doctor!
Stages of weight loss exercise
In order to maximize the effectiveness of the exercise, it is best to conduct it in three stages.Therefore, you will prepare your body to bear the load and not injure your muscles and ligaments.So, let's go!
Phase One: Warm-up
During this phase, you need to prepare your body slowly and carefully.It's best to start at the top.First we warm up the neck, then the shoulders, elbows, hands, chest, waist, hips, knees and feet.We do everything slowly and carefully, controlling our breathing and not holding our breath.This should take approximately 3-5 minutes.
jump rope
After the slow action, we move into intense action.A jump rope is a universal item that everyone can use.You can buy it in almost any store.You can jump as fast as you want.Start jumping for 20 seconds and gradually increase the time.Add 5-7 seconds to each exercise.Sneakers must be worn to avoid damaging the joints.Women should wear tight-fitting sports bras to protect their breasts.
run in place
Of course, not everyone can jump; it's prohibited for those who are overweight, and it's also prohibited for those with sore joints.Therefore, if in doubt, it is best to consult a doctor.You can replace jumping rope by jogging in place.
Stage Two: Basic Exercises for Weight Loss
Exercise your butt and thighs
In order to make your butt and legs beautiful and toned, you need to perform high-quality exercises that involve squeezing the muscles hard.Then the effect will appear quickly!
- Pulley Squats. This is a very effective exercise that works a lot of muscles.When doing this action, make sure your knees don't go beyond your toes, and look completely in the direction of your toes, and don't fall inward.Also, tighten your abdominal muscles and keep your back straight while doing this.Start with 2 sets of 15 reps.Gradually increase the number of methods and execution times within a method.
- Squats. If you have trouble doing exercises like this, just do simple squats.Be sure to keep an eye on your knees so they don't peek over your socks and look in their direction.Also pay attention to your back and breathing.
- Sprint forward. It has a good exercise effect on the buttocks and thigh muscles.When lunging, follow the rule of keeping your legs at 90 degrees, with your knees not going past your toes.Start with 2 sets of 10 reps per leg.
Exercise your abdomen and shape your abdominal muscles
Our favorite abs!To me, he is the first one to suffer when he eats uncontrollably.So let's start removing the fat on top.
- Exercise your upper abdominal muscles. Lie on your back, bend your knees, put your hands behind your head, and use your abdominal muscles to twist forward.Make sure your lower back is "glued" to the floor as you perform.Draw your abs in, don't hold your breath, and breathe through your chest.Start with 2 sets of 10 reps
- Exercise your lower abdominal muscles. We lie on our back and raise our legs at a 90-degree angle to the body.There's also a "scissor" option, which involves crossing your legs together and lifting them up.Also pay attention to your lower back, belly, and breathing.First, do 2 sets of 10 reps.
- Exercise your obliques. We also lie on our backs with our lower back glued, legs bent at the knees, place the ankle of one leg on the knee of the other, and twist toward the other leg, trying to touch the knee with the elbow.For women, this is a beneficial exercise to shape your waist.Pump 2 sets of 15 times on each side.
hand exercises
- push-up. Hands need pumping too.To prevent hanging fat, we do push-ups.I do it "feminine style" from the knees.Maybe one day I'll switch to regular push-ups.Start with 5-7 reps and do 2 sets.
- plate. If you can't do push-ups at all, then plank exercises are for you.It strengthens not only your arms but your entire body.Plank support rules: Tighten your abdomen but not loosen it, stretch your body into a line, and tighten your buttocks and thigh muscles.So we stand and sway and don’t forget to breathe.Start with 20 seconds and gradually increase the length of each session.Active planks are also useful when you change the position of your arms or legs, but this is for advanced people!
Stage 3: Calm down
resume breathing
This stage is necessary to return the body to its original state, with an even heartbeat and balanced breathing.At that stage, close your eyes, inhale and exhale slowly, and thank yourself for taking the time to make your body healthy and beautiful.
muscle stretch
There's no need to stretch your muscles professionally and try to do splits.Simply extend your arms up and down to the sides and stretch your leg muscles slightly.
That's it!I have photos specially prepared for you.Yes, I’m not in perfect shape yet, but I’m working on it!You can exercise anytime and anywhere.I live in a private house, the weather is nice, I go to the yard to exercise, the weather is gloomy, I exercise at home.You don’t need to show off in super cool and trendy sportswear, anything comfortable will do.
Basic principles and frequently asked questions about weight loss exercise.
How often should you exercise?
Exercise at least 3-4 times a week, every other day.Muscles need some time to recover, so it's best to work out every other day, but if you have a strong desire, that's fine, just be careful not to "burn out."
Should you exercise on a full stomach or on an empty stomach?
It is best to exercise on an empty stomach, but not hungry.If you're really hungry or before your morning workout, you can eat a few dates or a medium banana.Your workout will be more successful, and you won't feel as sick as you do from hunger.
What time of day is best to exercise?
It is recommended to practice in the morning, but not required.The most important thing is to do it 2-3 hours before bed so that the surge of energy does not hinder sleep.
Can I exercise if I feel unwell?
If you feel unwell, it's best to reschedule your workout.You just need to differentiate general discomfort from a possible cold or discomfort from a previous workout.If your muscles just hurt, then by all means exercise.
At what intensity is it better to start exercising?
The body has to get used to it, so don't load it to failure right away or you'll have to do it through muscle pain the next time you exercise.Do all the exercises hard and with a smile on your face because you are working for yourself, not Aunt Grasha!
Do you need to tighten your abdomen when exercising?
During any exercise, tighten your abdominals so that they remain under tension.To do this, you need to forcefully exhale the air from your stomach, fix it and start breathing calmly through your chest.Control your breathing, you should not hold your breath.
Do I need to rest between sets?
Make sure to take breaks between approaches, but keep them small, 20-30 seconds at most.Rather than rushing to do everything quickly, it's better to do it slowly and thoughtfully, allowing the muscles to be under maximum tension.Just remember to relax your face and neck.
Do you need special clothes for working out?
Most importantly, the clothes should be comfortable - T-shirt, shorts or pants, socks, sneakers.Since you're working out at home, you don't have to show off in expensive clothes.Although fitness-specific clothes can motivate you to exercise a little, it is because you have paid N money for it.
How can we not give up exercise?
Learn to enjoy exercise and you can fake it at first.Then you'll be involved and can no longer imagine life without sports!Then you'll want to go to the gym or do group training.The most important thing is to start!
Finally, remember that no amount of physical activity will help you lose weight if you don't normalize your diet.The principle that must be followed is to take in less calories than you burn.Only a caloric deficit can help you lose weight correctly and effectively.exploreSix principles for losing weight at home, where I describe in detail what you need and how to do it to become a slimmer person without damaging your health.Physical activity will help you tone and tighten your muscles faster, restoring their tone.
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