10 exercises for weight loss
10 exercises for weight loss
The key to successful weight loss is regular exercise and weight loss exercises. So if going to fitness clubs becomes an insurmountable obstacle for you, be sure to try to train at home, because it is no less effective than classes in the halls. Practice the top ten effective exercises in conjunction with a specially selected diet to speed up the consumption of body fat.
Torso
With their help, it is really possible to improve the proportions of the waist to the desired size. The main thing is to make movements rhythmically, actively, with good performance. For example, you can give yourself a boost of energy by turning on the right music. Align your spine to the sounds of your favorite track, place your feet shoulder-width apart. Bend forward quickly, trying to reach with your palms to the floor, and then return to the starting position.
The next approach is the load on the lateral muscles. Lean to the side at the set pace. If you are a beginner, do not load the body immediately: for the first times, even 8 repetitions of the exercise will suffice, the number of which, of course, should increase up to 40 times over time. Complete the workout with hips of sufficient amplitude for 10 minutes.
Kicks
This is a real panacea for the calf muscles, which allows you to improve the shape of the hips and make the contour of the legs more clear. To start the training, take the starting position: get down on all fours, strictly controlling the position of the back (it should be flat). Leaning on outstretched arms, move your legs in turn. Perform their up / down lifts while acting energetically.
While holding the working limb half-bent, stretch the sock to create maximum tension in the buttocks. Your goal is to make 3 sets of 8 p. to each side. Then, from the existing position, take the straightened leg to the side and actively lift it, freezing for 5 seconds. when lowering. Repeat on both the right and left. Thus, you will get rid of the "breeches" in the femoral zone.
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Squats
There are a huge number of their modifications. For example, for weight loss in the ankles and calves, it is worth doing squats with the ball. The sports attribute needs to be clamped between the knees, while slightly standing on the toes. The main requirement is a measured rhythm. If you are unable to maintain balance, help yourself with your hands, holding onto the support.
Transforming the inner and outer thighs will help the exercise with the front of the foot turning outward / inward with alternations after each time. Just control the position of the spine to achieve the desired result. Well, those who want to lose extra pounds in the buttocks, need to sit on an imaginary stool, that is, to carry out a smooth half-squat, not to the end, as is usually the case.
Lunges
They can be called a lifesaver, eliminating cellulite and forming beautiful slender legs. Take the starting position, that is, align the back and body, stand relaxed. Then proceed directly to the training:
- from a given point, step right in front of you, calculating everything in such a way that the heel of the involved leg is located on a common axis with the inactive knee;
- go down, barely touching the floor with the knee of the limb located behind;
- with one strong jerk, align and return to the starting position;
- as the body gets used to the load, complicate your task by adding a dumbbell in both hands.
Abdominal exercise
Lie comfortably on your back, place your legs flat. Then extend your arms and raise your upper torso while bending your knees. In this case, try to tear the blades from a horizontal surface, using only the press. The main thing - do not help yourself with the muscles of the pelvic area and make movements along a smooth trajectory. You can also change the conditions by doing everything with feet aligned perpendicular to the floor.
Ball twisting
They are considered quite effective in the fight against extra pounds at home. There are a lot of variations, but the following is considered the most optimal:
- take a standard position with an emphasis lying down, just throw your lower limbs onto the Swedish ball, placing on it not the feet, but the legs (this is extremely important);
- perform such movements as if you were “twisting” a sports equipment with your feet under you, while lifting your buttocks and hips as much as possible;
- Having reached the highest point at the limit of possibilities, leisurely accept the original posture.
Your task is to turn as many times as there is enough physical strength. After vigorous manipulations, be sure to rest, and then repeat everything again.
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Slim back exercises
Exercises to reduce body weight will help you remove saggy sides at the back and improve posture:
- sit on a horizontal surface face up, stretch your arms side by side;
- bending your knees, start to work with your pelvis - perform rhythmic ups / downs with them, not sparing yourself and stopping the canopy for as long as possible;
- when you get used to the existing load, complicate the process by stretching up one of the limbs standing on the floor or putting it on the other’s knee.
Riveting
Use this exercise if you want to form a beautiful belly. To begin with, you just need to repeat it only 10 times, and this is not the case when you need to hurry. It is important to do everything slowly, without sudden movements, controlling every moment so that there are no undesirable consequences for the muscles.
What needs to be done? Lie on your back, with your upper and lower limbs slightly elevated. This is what your starting position will look like. Then stretch your legs up, trying to touch your feet with your hands. Be sure to use the torso - this tension will be very useful. Return to your starting position and repeat as many times as your workout suggests.
Using the rope
The basis of this exercise is aerobic exercise. It promotes rapid weight loss because it burns calories, stimulates metabolism, trains breathing and strengthens the muscular system.
In general, remember your childhood and jump not only with pleasure, but also with great benefits for the body. Spend some of your free time on this, gradually increasing the time it takes to complete your workout from 5 ... 10 min. up to half an hour and even an hour. Diversify the activity, alternating legs (you can use both, right, left - in general, as you want).
Strap
Another such exercise is called the horizon at rest lying down. It is very unique, because it allows you to get rid of unwanted weight without any activity at all. Begin your workout with the usual emphasis lying down (rest your elbows on the floor or take up the pose that is used when doing push-ups).
Keeping your back straight, try to tighten your stomach as much as possible and not move at least half a minute. Then repeat everything again. What will it give you? When your body freezes in a given position, many of its muscles will begin to work. A feasible load will contribute to fat burning.
These are not tricky exercises for weight loss, at home, every woman can afford, and the result will begin to appear in the first month.
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