Building a slim and athletic body is not easy, especially when you want it all at the same time. For this, training complexes for all muscle groups are being developed. They keep the whole body in good shape and burn the maximum amount of calories. Goodbye extra centimeters at the waist, buttocks and hips!
Here are some weight loss exercises that you can learn quickly and easily to repeat in the gym and at home.
But first, warm up well, you can start by running in place or walking intensely.
Universal exercise - Burpee
It is difficult to imagine a more complex load, as the muscles of the arms, chest, biceps, hips, buttocks, abdominals are involved, and the core muscles develop. At first glance, it seems that it is not difficult to complete the exercise, exactly until the point when you are trying to do it.
- Sit down, put your hands on the floor.
- Push and stretch your legs in a push-up position.
- From this position, sharply pull your legs up to your arms.
- Get up and jump.
- End with a whim.
After 5 repetitions, you will feel a burning sensation all over your body. Work on a timer, alternating 30 seconds of vigor with 2 minutes of rest. To get the result, follow 2-3 approaches.
Exercises for the abdomen and waist
To lose weight in the abdomen and sides, start with a twist lift.
During the task, the straight and oblique muscles of the abdomen are worked. Ideal for those who have additional volumes in this area, as well as for people with sedentary work, as lower back pain is reduced.
The technique is simple:
- Sit on the floor / yoga mat with your knees bent so your heels are resting.
- Lean your back and keep it straight.
- Fold your arms into the lock and place them behind your head, elbows should be out to the sides.
- Then start vigorous crunches, alternating sides.
Do at least 30 repetitions.
"Scissors"
This method will help build the abs and legs. There are several levels of difficulty, the easiest is when the legs are at a 90 ° angle. The image shows the more difficult of the options. The body gets tired to the maximum and requires a concentration of strength and breathing.
- Lie on your back. The head, back and lower back are pressed against the floor.
- Inhale, raise your straight legs to a height that you are comfortable playing (10 to 90 °).
- Start crossing your legs in the air without touching the ground.
Repeat 3 sets of 30 swings.
Leg exercises
The simplest and most famous exercise for the hips and buttocks -squats. . . You can perform them in the classic version or complicate them, for example, by adding swings.
- Start with a deep squat, making sure your knees are not past the toes.
- Transfer your body weight to the supporting leg, twist the body and do a sharp jerk (kick).
- Return to the starting position and crouch again. Repeat the exercise on the other leg.
Two to three sets of 20 reps should be enough.
Front slits
It's hard to imagine a leg workout without this exercise. In addition to muscles, coordination also develops.
- Stand straight with your feet hip-width apart, slightly bent.
- Take a big step forward while keeping your back straight.
- Transfer your weight to your dominant leg.
- You should have three right angles: in the right and left knee, between the leg and the body.
- Freeze for a few seconds in this position and take the original pose.
For a fat burning effect, perform 2-3 sets of 20 times. When getting used to the load, use weights - weights or improvised means (for example, water bottles).
Hand exercise
Push ups
Many girls avoid this exercise because they are afraid of making male hands. Be calm, to get such relief you have to put in great effort and more than a year. We know that pushups aren't given to many at all. There is nothing wrong with it. If it is difficult to extend your arms with your legs straight, do it on your knees. When the muscles get used to the load, try the classic version again.
Start with 2 sets of 10 reps and work your way up.
Exercise for chest and back
This area accumulates the least excess fat, but it needs to be pumped to have a good posture and maintain harmonious body proportions. Take a few minutes to exercise"Boat"or"Superman". . .
- Take the starting position - lying on the floor, face down, stretch your arms forward.
- Inhale and gently 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 let's be honest, in most cases there are 1000 and 1 excuses. It lacks magical pendants, a competitive spirit, and sometimes the necessary equipment.
Unusual Ways to Lose Weight with Loads on All Muscle Groups
If regular methods don't work and basic exercise bores you, try out the options outside the home. For example, jumping on a trampoline. Not just the ones you might see in parks or on children's attractions, but sports. You will receive a huge load all over your body, but be ready to go through the next day inseparably with a sore throat.
Another option is rock climbing. At first glance, it may seem that only the arms are working on it, but that is not the case, the whole body and legs are also involved in the lifting process. Isn't that a variety?
If you haven't heard of Zumba, then we've come to you. There is a special magic to this - performing exercises to the beat of the music.
Many girls in the process of intense weight loss face the problem of sagging skin. It loses its elasticity and comes off. It would seem that everything is done to avoid this, and as a result, another figure is added to the problems of the figure. Don't worry, this is a normal physiological process. Keep practicing.
General recommendations
There is no one-size-fits-all recipe for weight loss, take into account your individual characteristics and parameters. Everyone's rate of weight loss is different, calculate how many calories you need to burn to lose weight.
Try to get a taste of the workout and learn how to benefit from it. Record how you feel after exercise, how much energy, joy, and self-satisfaction exercise gives you.
Don't neglect warming up and cooling down. These are important and necessary steps to help you avoid injury.
Can't study at home? As practice shows, the best motivation is a purchased subscription. The mere thought of skipping a workout begins to suffocate an inner toad. Plus, seeing other people's results will make you want to try harder.