Building a slim, athletic body isn't easy, especially when you want everything at once. To do this, training complexes are being developed for all muscle groups. They keep the whole body in good shape and burn the maximum amount of calories. Goodbye extra inches on the waist, buttocks and hips!
Here are some weight loss exercises that you can quickly and easily learn to repeat at the gym and at home.
But first, warm up well, you can start by running on the spot or by walking hard.
Universal exercise - burpee
It is difficult to imagine a more complex load, because the muscles of the arms, chest, biceps, hips, buttocks, abs are involved and the core muscles are developed. At first glance, it seems that it is not difficult to complete the exercise, exactly until the moment you try to do it.
- Sit down, put your hands on the floor.
- Push and stretch your legs back into a push-up position.
- From this position, jerk your legs up to your arms.
- Stand up and jump.
- Finish with a pat above the head.
After 5 repetitions, you will feel a burning sensation throughout your body. Work on a timer, alternating 30 seconds of vigor with 2 minutes of rest. To achieve the result, follow 2-3 approaches.
Exercises for abdomen and waist.
To lose weight on the abdomen and sides, start with a rotary lift.
In the course of the task, the rectus and oblique abdominal muscles are exercised. Ideal for those who have extra volumes in this area, as well as for people with sedentary work, since low back pain is reduced.
The technique is simple:
- Sit on the yoga mat / floor with your knees bent so your heels rest.
- Lean your back back and keep it straight.
- Bend your arms towards the lock and place them behind your head, your elbows should be extended to the sides.
- Then start doing vigorous sit-ups, alternating sides.
Do at least 30 reps.
"Pair of scissors"
This method will help develop abs and legs. There are several levels of difficulty, the easiest is when the legs are at a 90 ° angle. The image shows the most difficult of the options. The body works its best and requires concentration of strength and breathing.
- Lie on your back. The head, back and lower back are pressed against the floor.
- Inhale, raise your legs straight to a height that you feel comfortable doing the exercise (10 to 90 °).
- Begin to cross 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 glutes.squats. . . You can make them in the classic version or complicate them, for example, by adding swings.
- Start with a deep squat, making sure your knees don't go over your toes.
- Transfer your body weight to the supporting leg, twist your body, and give a strong kick (punch).
- Return to the starting position and squat again. Repeat the exercise with the other leg.
Two or three sets of 20 reps should be enough.
Forward lunges
It's hard to imagine a leg workout without this exercise. In addition to muscles, coordination also develops.
- Stand up straight with your feet hip-width apart, slightly bent.
- Take a wide step forward keeping your back straight.
- Transfer your body weight to your dominant leg.
- You should have three right angles: on the right and left knee, between the leg and the body.
- Freeze for a few seconds in this position and strike the original pose.
For a fat burning effect, perform 2-3 sets of 20 times. When you get used to loading, use makeshift weights, weights, or means (for example, water bottles).
Exercise for the hands
Lizards
Many girls avoid this exercise because they fear having masculine hands as a result. Keep calm, to achieve such relief, you need to strive and more than a year. We know that push-ups aren't given to many at all. There is nothing wrong in it. If you find it difficult to extend your arms with your legs extended, 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 gradually increase.
Exercise for chest and back.
This area accumulates the least excess fat, but needs to be pumped to have a beautiful posture and to 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 non-stop 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. Magic pendants, competitive spirit, and sometimes necessary equipment are missing.
Unusual ways to lose weight with loads on all muscle groups.
If classic methods don't work and basic exercises are boring, try out-of-home options. For example, jumping on a trampoline. Only not those that you could see in parks or children's attractions, but sports. You will receive a tremendous load on the whole body, but prepare to spend 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 there, but they are not, the whole body and legs are also involved in the lifting process. Not a variety?
If you haven't heard of Zumba, we are coming to you. There is a special magic in this: doing exercises to the rhythm of music.
Many girls in the process of intense weight loss are faced with the problem of sagging skin. It loses its elasticity and becomes loose. It would seem that everything possible is being done to avoid this, and as a result, another figure is added to the figure problems. Don't be alarmed, this is a normal physiological process. Keep practicing.
General recommendations
There is no universal recipe for losing weight, consider your individual characteristics and parameters. The rate of weight loss is different for everyone, calculate how many calories you need to burn to lose weight.
Try to try the workout and learn to enjoy it. Record how you feel after sports, how much energy, joy and personal satisfaction exercise brings you.
Don't neglect heating and cooling. These are important and mandatory steps to help you avoid injury.
Can't study at home? As practice shows, the best motivation is to buy a subscription. The very thought of skipping a workout begins to suffocate an inner toad. Plus, seeing other people's results will make you want to try even harder.