Slimming exercises

23 December 2020

If you want to build muscle quickly, there are also specific types of exercises designed for this purpose. They also help in burning fat and losing weight, but their main goal is to create more developed and more prominent muscles. Which will make you look more attractive and increase your resting calorie expenditure.

# 1 Skaters

During execution, your body moves back and forth and side to side. Skaters can strengthen your thigh muscles. Do squats for 40 seconds and then step onto the step, "Skaters" for 40 seconds.

# 2 Squats

This exercise is one of the best, as you can tweak it to make it more difficult or simpler. Stand with your feet shoulder-width apart. Your arms should be straight over your body, in front of you, or at the back of your head. Move back and down with your glutes and hips. The back should be straight with lower back arch.

# 3 Lunges

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

Lose Weight at Home

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

You need to start with a good mood, a clear goal and well-organized self-discipline.
For good and quick results, classes should be held at least 3-4 times a week.
There is an opinion that the most optimal time for classes is the period before lunch from 11 to 13 hours, and in the afternoon from 5 to 7 pm.
On a full stomach, exercise will be heavy and ineffective, so it is best to exercise 2 hours after eating.
The effectiveness of a set of exercises is greatly influenced by regularity - the more regular the exercises, the better and faster the result will be seen.
Classes "through strength" will also not help you lose weight and put your body in order, you only need a positive attitude.

Sports nutrition and dietary supplements

It is a common mistake to think that sports nutrition is only for bodybuilders and anyone who wants to achieve a mountain of muscle. In fact, some drugs can provide invaluable support in the process of losing weight, including at home. Moreover, most dietary supplements intended for weight loss work exclusively in conjunction with exercise and significantly enhance and accelerate the results from them.

Most often, home workouts are started by those who do not have significant athletic training and have not been involved in fitness systematically before. And here pre-workout complexes are irreplaceable - which, by the way, in most cases also contain fat-burning components. They convert fat into the energy you need to workout effectively.

And one more group of drugs that will be useful to everyone who plans to lose weight at home is a product based on el-carnitine. Carnitine is an amino acid involved in energy metabolism and fat burning.

Effective exercises for losing weight at home

The first stage of psychological preparation has been completed, now you need to think about the sports equipment you 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 at any sports store),
clothes for classes, the main criterion of which is its comfort and naturalness,
gymnastic hoop (it should be remembered that the weight of the hoop should be from 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 the main thing - the lessons themselves.

How to do morning exercises at home

The positive effect is achieved only with regular exercise. The selected complex is performed 4 to 7 times a week. With fewer repetitions, the result may not appear for a long time. Excessive enthusiasm for morning exercises can lead to rapid fatigue, fatigue. The load is increased gradually.

Tips for charging:

Before starting your morning exercises, you should create a positive attitude.
It is recommended to ventilate the room and wear light, comfortable clothing.
You can drink a glass of water, but a full breakfast is consumed only after exercise.
For weight loss, start with 10 - min. charging, gradually increasing the time to 15 and 20 minutes.
Focus on all muscles, not just abs or glutes.
Exercises should be alternated. One and the same movement performed constantly, after a while, will cease to be beneficial.
To reduce the likelihood of injury, start exercising with a warm up.
For burning fat, the recommended charging time is 20 - 30 minutes.

Home fitness equipment can be used to enhance the effect of exercise:

rope;
hula hoop hoop;
fitball;
dumbbells.

Jumping rope is an independent cardio exercise, suitable 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 combined into complexes. In one complex, there are only a few easy exercises, others include exercises that are more difficult and in larger quantities.

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

Another important rule. Workouts are workouts, but they will not give any result if you do not establish proper nutrition and a healthy lifestyle at the same time

Circular

Gymnastic equipment is not needed for a circuit training at home, you just need to choose 3-4 suitable exercises and perform them at equal intervals and short rest:

Squats are a complicated option, after the end of the movement you need to rise on your toes. The number of repetitions is 20.
Floor or wall push-ups. To pump triceps, you need to put your hands closer to each other, and to work out the "wings", the arms are placed as wide as possible. Repetitions - 10 times.
Raising the legs in the supine position - 15 times.
Plank. The emphasis is on the elbows and toes. Alternately, you need to raise one and the other leg, lingering for 30 seconds.
Press. Method of execution - lifting the body lying on the back. The legs need to be secured so that they remain motionless. Repetitions - 20 times.
Ascent to a low chair or stool with one leg - in turn. For each leg - 15 times. Make sure the furniture is stable before performing.
Lunges on each leg - 15 times. You need to put your hands on your sides and put your right or left leg alternately forward, squatting on it.
Jumping rope - 3 min.

Any exercises can be added to this charge. The point is to do a certain number of repetitions - circles. Three to four exercises are done in turn in 3-4 circles.

Recommendations for improving the training

Exercise alone is not enough for effective weight loss, proper nutrition is an important factor. If the amount of calories from food exceeds the amount of energy expended, there will be no benefit from exercise.

For physical exercise to be beneficial, you need to start the complex with warming up the muscles and ligaments, and end with stretching. You should not immediately give yourself a large load, it must be increased gradually, moving from simple to complex.

You need to do it 3-4 times. Between workouts, you need to take a break of one day for recovery and rest. The execution time of the complex can fluctuate within 30–45 minutes.

Diet

As we said before, you can't eat fast food and try to lose weight. Exercise should be accompanied by diet. However, this does not mean at all that it should be as strict as possible, with the exclusion of everything tasty and loved from the diet. Diet here means proper nutrition. And it does not require a lot of restrictions. Its main postulates are:

lack of bad habits. Alcohol is very high in calories, and cigarettes put a huge load on not only the lungs;
avoiding foods high in carcinogens, dyes, food additives, salt and sugar. Fast food and factory sweets should disappear from the diet;
drinking regimen. A person must consume at least 2 liters of clean water (juices, teas and other drinks do not count);
include more protein and fiber in your diet. These are healthy foods that allow you to quickly saturate the body and at the same time do not give it an excessive amount of calories;
use special dietary supplements. For example, for those who are losing weight, there are whole 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 performed without attracting the attention of others, even while at work or on public transport. For example, pulling in the abdomen, squeezing the buttocks, and walking up stairs.

Now for some of the best exercises for doing at home:

At the beginning, a warm-up is required, consisting of intense walking or running in place, bending to the sides, forward and downward, rotating the body, arms, pelvis, knees and feet.
You can use the squat exercise to tidy up the hips and buttocks. I. P. stand on the floor feet shoulder-width apart, hands are in front in the lock or on the belt. Perform a deep squat to parallel hips with the floor and return to I. P. with the removal of the pelvis forward. Dosage 3 sets of 20 times.
For the same areas of the body, there is an exercise called "lunges" - 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 with the other leg - in each of 3 approaches, perform from 15 to 30 times.
There is an exercise for the lazy on the chest area - standing or sitting, join palms at chest level and squeeze them up to 30 times - 3 sets.
The chest muscles can still be worked out while lying on the floor or on a bench with dumbbells in your hands - spread them apart and return to the I. P. In each approach (3) do 12 times.
The abdomen, its upper section, is trained as follows - lie on the floor, hands behind the head, feet are firmly pressed to the surface. Lift the upper part of the body, tearing off the blades from the floor and return to I. P. You need to do this while you have enough strength for 3 approaches.
Exercise for the lower abdominal area - "bike". Lie on the floor, hands freely lie next to the body, raise your legs and use them to simulate pedaling in the air - 3 sets of 16-20 times.
The sides are removed like this - lie on the floor with your hands clasped behind your head and your legs lying on your side. Raise and lower the upper body by lifting the 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.
With the help of the push-up exercise, the arms, back, abdomen and legs are perfectly worked out. The correct execution looks like this - hands on the floor, palms forward and located above the shoulder, pelvis and legs in line with the body, the press is tense. On inhalation, lower on your hands, on exhalation, rise in I. P.

At the end of the whole complex, do a cool down, stretching and relaxing the working muscles, which will relieve severe pain in the muscles and contribute to the fastest weight loss. This is evidenced by the numerous reviews of people who do not forget about this part of the class.

You can also use the hoop, which perfectly burns fat accumulation at the waist, eliminating cellulite and accelerating metabolic processes in the body. But for this you will need to twist it for at least 20 minutes twice a day.

Workplace charging

You can even strengthen your muscles in the office.

A set of simple exercises has been selected for this:

Tilts of the head to the right and left - 10 times.
Circular rotation of the head - 10 times.
Exercise "lock" for the back - lock the fingers behind the back - hold for 15 seconds.
Triceps stretch. One arm is bent at the elbow and thrown behind the back, and the other is held. Then there is a change of position. Repetitions - 3 times for 5 s in each position.
Twisting for the back. You need to sit on the edge of the chair, bend your back and squeeze your neck. Hands are kept on the knees, feet rest firmly on the floor. In this position, you need to linger for 5-8 s.
Stretching. Hands, clasped in fingers, are pulled up, and the back is straightened.
Bends with a lock behind the back. You need to sit on the edge of the chair, rest your feet on the floor. In the hands, hands must be clasped and raised as high as possible. At the same time, the body of the body is lowered down. In this position, you should hold out for up to 10 s.
Side bends - 10 times to the right and to the left. One arm lies straight along the body, the other rises above the head.
Push-ups from the table - 15 times.
Turns to the side. Sitting on a chair, you need to maximize the body, first to the right, then to the left. Hold the chair with one hand, straighten the other.
Squats - 15 times.

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

Exercising daily will help you 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 performed at home without equipment, but if you wish, you can use dumbbells, a rope, a hoop and fitness bands.

What to 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 metabolism. The goal of strength training is to build muscle mass and create a beautiful muscle relief.

Strength training is based on alternating muscle relaxation and tension. Muscle fibers break during exercise, so a rest phase is necessary after strength training. Such workouts are best done every other day to allow the muscles to fully recover. In terms of training, strength and cardio can be alternated every other day, this will give the body a load for fat burning and at the same time work out the muscles.

Cardio exercises include walking, running, cycling, swimming. To start the fat burning process, you need a workout duration of at least 40 minutes. Exercising at an accelerated pace with short rest breaks is also a cardio workout.

Weight Loss Workout Plan

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

20 seconds work / 10 seconds rest (tabata)
30 seconds work / 30 seconds rest
30 seconds work / 15 seconds rest
40 seconds work / 20 seconds rest
45 seconds work / 15 seconds rest
50 seconds work / 10 seconds rest

Be sure to warm up before workout and cool down after workout:

Pre-Workout Warm-Up Exercise Selection
A selection of post-workout stretching exercises

For beginners:

For 20 minutes: 30 seconds work / 15 seconds rest, 2 laps, 2 minutes rest between laps
For 30 minutes: 30 seconds work / 15 seconds rest, 3 laps, 2 minutes rest between laps

Intermediate:

For 20 minutes: 45 seconds work / 15 seconds rest, 2 laps, 1 minute rest between laps
For 30 minutes: 45 seconds work / 15 seconds rest, 3 laps, 1 minute rest between laps
For 40 minutes: 45 seconds work / 15 seconds rest, 4 laps, 1 minute rest between laps

Advanced:

For 20 minutes: 50 seconds work / 10 seconds rest, 2 laps, 1 minute rest between laps
For 30 minutes: 50 seconds work / 10 seconds rest, 3 laps, 1 minute rest between laps
For 40 minutes: 50 seconds work / 10 seconds rest, 4 laps, 1 minute rest between laps

Timer for 30 seconds work / 15 seconds rest:

Timer for 40 seconds work / 20 seconds rest:

Timer 45 seconds work / 15 seconds rest:

Timer for 50 seconds work / 10 seconds rest:

Complete 10 Minute Static Abs Workout for Beginners and Advanced
Complete 10 Minute Posture Workout: 10 Back Exercises
Rowing machine: what is it for, pros and cons, efficiency

Other types of exercise and workout at home

In addition to the aforementioned workouts, there are millions of exercise options you can use to burn fat. Here are some you can do at home to add variety to your workout routine:

Yoga

When you see people doing yoga, you might think it's pretty easy, especially because they move a little, unlike other activities. But yoga is also considered to be one of the most effective weight loss methods. You can even do yoga at home. Exercise includes meditation, breathing control, and using certain body 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 this business, you can always include a DVD with instructions on the technique. You will easily notice that after a few workouts, your body will become much stronger. It is even possible that you will have prominent muscles, and you yourself will become much more flexible.

In addition, you can also improve your posture.

List of useful products for fast weight loss at home

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

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

Easy exercises for fast weight loss

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

Hands

Flexion of the arms will help to tighten the muscles of the forearm. This exercise involves the biceps and triceps and requires dumbbells to complete it.

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

Push-ups can also help you work your arms in a short time. You need to take the support lying, support on the palms and toes. We bend and unbend our arms at the elbow joints, the body drops to the floor surface. The recommended number of push-ups is 15-20 times.

Hips

An effective exercise for working out the buttocks and hips is the squat jump. To perform it, you need to stand up straight with your feet at shoulder level. While squatting, the thighs should be parallel to the floor surface, then you need to perform a small jump, then return to the starting position

Lunges strengthen not only the inner thigh area, but also the calves. Technique: stand up straight, feet together, step forward as far as possible, bending the knee at a right angle. We linger in this position, then return to the starting position.
Lunges can also be performed to the side. We take a step to the right, 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 the leg abduction. To do this, you need to take a standing position on all fours, tighten your abdominal muscles, and then move your leg to the side. The leg should be parallel to the floor surface. It is necessary to perform 2 sets of 20-25 times on each leg.

Buttocks

Squats can help tighten your glutes. They can be done with or without weights, the legs can be together or wide apart during execution. You can alternate between different types of squats. This type of exercise does not require a special warm-up; you can do them at any free moment. It is necessary to perform 2-3 approaches 15-20 times.

Glute Bridge - performed from a prone position with the legs bent at the knees and palms near the hips. We tear off the buttocks from the floor, lift it up as much as possible. To hold this position, we go down. It is necessary to perform 2-3 approaches 15-20 times.

Chair is not a technically difficult exercise, but it requires a lot of endurance. From a standing position, we begin to squat, as if we are sitting on a chair. We keep our back straight, palms can be brought together at the back of the head. At the level of the imaginary chair, we fix the position. 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 rise with outstretched arms, transferring body weight to the 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 perform the second run, we stand in a position in which the arms are bent at the elbows. You also need to hold this position for 30-60 seconds. During execution, we strain the muscles of the buttocks, back, abdomen 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 begin to slowly raise the lower limbs up until they reach an angle with the body of 90 °. After that, we slowly return to the starting position. This exercise allows you to work out your abdominal muscles well.

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

Conclusion

Remember that losing weight = regular exercise + proper nutrition. Do not neglect either one or the other. Of course, you can only lose weight through diet, but as a result, this will lead to a significant slowdown in metabolism.
Set aside the time you devote each day exclusively to home workouts. Do not postpone or transfer them under any circumstances - the result is impossible without regularity.
Set realistic goals and don't expect results from the 7kg per week series.
Remember your motivation and do not let others lead you astray. Do not listen to the persuasion of “caring” friends who assure you that nothing will come from a chocolate or a cookie.
Take pictures more often and if you honestly worked on yourself, after a while you will be happy to start noticing changes.