Building a slim and athletic body is not an easy thing, especially when you want it all at once. For this, training complexes for all muscle groups are being developed. They keep the whole body in good condition and burn the maximum amount of calories. Goodbye extra centimeters on the waist, buttocks and hips!
Here are some weight loss exercises that you can learn quickly and easily at the gym and at home.
But first, to warm up well, you can start by running on the spot or walking intensively.
Universal training - burpee
It is difficult to imagine a more complex load, as the muscles of the arms, chest, biceps, hips, buttocks, buttocks are involved, and the core muscles develop. At first glance, it doesn’t seem difficult to complete this exercise, right until you try to do it.
- Sit down, put your hands on the floor.
- Push and kick your legs back to the push-up position.
- From this position, pull your legs to the arms sharply.
- Stand up and jump up.
- Finish with an overhead applause.
After 5 repetitions, you will feel a burning sensation all over the body. Work on a timer, alternating 30 seconds with a 2-minute break. To achieve results, follow 2-3 approaches.
Exercises for the abdomen and waist
To lose weight on the abdomen and sides, start with a rotating motion.
While performing the task, the rectal and oblique abdominal muscles are worked. Great for those who have extra volume in this area, as well as for those who don’t work out, as lower back pain can be reduced.
The technique is simple:
- Sit on a yoga mat with your knees bent until your heels are resting.
- Lean back and keep straight.
- Fold your arms into locks and place them behind your head, elbows should be spread to the sides.
- Then start strong, intermittent cramps.
Perform at least 30 repetitions.
"Scissors"
This method will help build the abdomen and legs. There are several levels of difficulty, the easiest is when the foot is at a 90 ° angle. The picture shows the most difficult option. The body is tense to the maximum and requires concentration of strength and breathing.
- Lie on your back. The head, back and lower back are pressed to the floor.
- Inhale, lift your legs straightened to a height where you are comfortable doing (from 10 to 90 °).
- Start crossing your legs in the air without touching the floor.
Repeat 3 sets of 30 swings.
Exercises for the legs
The simplest and most famous exercises for the hips and buttocks -squatters. . . You can do this in the classic version or complicate it, for example, by adding a swing.
- Start with a deep squat, making sure your knees don’t pass over your toes.
- Transfer your weight to the legs of the supporter, rotate the body and make a sharp kick (shot).
- Return to starting position and squat again. Repeat the exercise on the other leg.
Two to three sets of 20 repetitions should suffice.
Lungs forward
It’s hard to imagine a leg workout without this exercise. In addition to muscle, coordination also develops.
- Stand straight with feet hip -width apart, slightly bent.
- Take a step forward while straightening your back.
- Transfer your weight to your dominant leg.
- You should have three right angles: on the right and left knees, between the legs and the body.
- Freeze for a few seconds in this position and take the original pose.
For a fat burning effect, do 2-3 sets of 20 times. Once you get used to the load, use scales - weights or improvised tools (for example, water bottles).
Exercises for the hands
Push up
A large number of girls avoid this exercise because they are afraid of getting a masculine hand. Calm down, to achieve such relief, you have to work hard and for more than a year. We know that push-ups are not given at all to many people. There is nothing wrong with that. If it is difficult to extend the arms with the legs outstretched, do so with the knees. Once the muscles get used to the load, try the classic version again.
Start with 2 sets of 10 repetitions and do it gradually.
Exercises for the chest and back
This area collects the least amount of fat, but needs to be pumped to have a beautiful posture and maintain a harmonious body part. Take a few minutes to exercise"Bot"or"superman". . .
- Take a starting position - lie on the floor, facing down, stretch your arms forward.
- Inhale and slowly lift your chest and legs off the floor.
- As you exhale, lower yourself to the starting position.
- Repeat without stopping 20 times (3 sets).
All of these exercises can be done at home, but honestly, in most cases there are 1000 and 1 reason. There is a lack of magic pendulums, a competitive spirit, and sometimes the necessary equipment.
An unusual way to lose weight with a load on all muscle groups
If the classic method doesn’t work, and the basic training is boring, try the outdoor option. For example, jumping on a trampoline. Not only that you can see in the park or children's attractions, but also sports. You will receive an incredible load all over your body, but be prepared to spend the next day without a sore throat.
Another option is rock climbing. At first glance, it seems that only the arms are working there, but this is not the case, the whole body and legs are also involved in the lifting process. Isn't that diverse?
If you have never heard of Zumba, then we will get in touch with you. There is a special miracle in this - to do exercises according to the rhythm of music.
Many girls in the process of weight loss are faced with the problem of sagging skin. It loses its elasticity and becomes loose. It seems that everything possible is done to avoid this, and as a result, other figures are added to the problems of the figure. Don't worry, this is a normal physiological process. Keep practicing.
General recommendations
There is no universal recipe for weight loss, consider your individual characteristics and parameters. The rate of weight loss is different for each person, calculate how many calories you need to burn to lose weight.
Try to get a sense of exercise and learn how to enjoy exercise. Keep track of how you feel after exercising, how much energy, joy and self -satisfaction training gives you.
Do not neglect heating and cooling. This is an important and necessary step to help you avoid injury.
Can't study at home? As practice shows, the best motivation is the subscription purchased. Just the thought of stopping exercising started choking the inner frog. Plus, seeing results from others will make you work harder.