To lose weight quickly and effectively, you need to burn more calories than you absorb through food.Reducing your diet to the minimum is not an option.The body must receive its daily requirement of vitamins, minerals and other nutrients.There is only one thing left to do - slightly reduce the calorie content of the menu and increase physical activity.
An important part of success in losing weight depends on the effectiveness of the exercises chosen.First of all, they must correspond to the level of preparation and cause satisfaction, otherwise the desire to exercise will disappear and training will be abandoned.Secondly, you should focus on burning fat in the problem area, without neglecting everything else.That means you need to work on the whole body.
Let's take a look at the most effective exercises for weight loss, which can be performed as a single complex or included separately in your own program.
warm-up exercise
Workout always begins with a warm-up to prepare the body for load and avoid injury.Suitable Exercise:
- turning the head left and right - 15 times;
- Swing your arms back and forth - 15 times;
- Rotation of the pelvis clockwise and counterclockwise - 12 times;
- rotates the body in both directions - 12 times;
- Jumping in place - 15 times.
burpee
Burpees aim to work multiple muscle groups: core, calves, thighs and upper torso.The practice is hard, but the results are worth it.
First, the person stands and places his feet shoulder-width apart.Then he does squats.During each squat, he remains in this position, touching the floor in front of his body with both hands and jumping back with his feet while lowering his chest.Afterwards, without any delay, he lifts his chest and jumps forward taking the previous squat position.And returning to the standing position, he jumps, raising his arms towards the ceiling.All activities are done in a quick and rhythmic manner.
ab exercises
You should lie on your back, bend your knees and place your hands behind your head.As you exhale, slowly lift your torso, or at least your shoulders and back, and lower it as you inhale.
Attention!When inhaling and exhaling, it is necessary to strain the abdominal muscles, and not the hips and neck.If you neglect this rule, you can do at least 100 approaches per day, but still will not achieve any results.
plank
Plank allows you to strengthen all muscles and activates intensive burning of fat deposited in problem areas.Starting position - lying with emphasis on outstretched arms, arms extended forward, straight back and lower back, chin slightly raised.You should tense your abdominal muscles and remain in this posture for 1 minute, try not to let your pelvis become loose or tilted.And then get down on your knees, relax your entire torso as much as possible, rest and repeat the exercise.
Attention!Planks are done every day, gradually increasing the duration of staying in a certain position to three minutes.
jumping Jack
This is a good and simple cardio exercise for weight loss which can be easily done at home.With your legs spread, you need to jump while swinging your arms up and down.To keep the rhythm, you can clap above your head during each jump.In total, you will need to do 2-3 sets of 15 jumps.You should inhale through your nose and exhale through your mouth.
jump
Jumping exercises will help strengthen and correct the shape of the buttocks and hips.Standing in a relaxed position, feet at shoulder level, clasp your hands behind your head.Inhale and sit so that your thighs are parallel to the floor, without lifting your feet off the floor or arching your back forward.Exhale and tighten your gluteal and thigh muscles, and then jump as high as possible.With your heels touching the floor, immediately return to your previous squat position and repeat the jump.