Building a lean and athletic body is not easy, especially when you want everything at once. For 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 at the waist, buttocks and hips!
Here are some weight loss exercises that you can learn quickly and easily in the gym and at home.
But first, warm up well, you can start by running on the spot or walking intensely.
Universal exercise - burpe
It is difficult to imagine a more complex load because the muscles of the arms, chest, biceps, hips, buttocks, abdomen are involved, and the core muscles develop. 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 to a push-up position.
- From this position, sharply pull the legs up into the arms.
- Get up and jump up.
- Finish with a bang up.
After 5 repetitions, you will feel a burning sensation all over your body. Work on a timer, alternating 30 seconds of power with 2 minutes of rest. To achieve the result, follow 2-3 ways.
Exercises for the abdomen and waist
To lose weight on the abdomen and sides, start with a twist lift.
In the course of the task, the muscles of the colon and oblique abdomen are processed. Great for those who have extra volume in the area, as well as for people with sedentary work, as low back pain is reduced.
The technique is simple:
- Sit on the yoga floor / floor with your knees bent so that your heels relax.
- Rest your back and hold straight.
- Fold the arms in the lock and place behind the head, the elbows should extend sideways.
- Then start vigorously chewing, alternating sides.
Do at least 30 reps.
"Scissors"
This method will help build the abdomen and legs. There are several difficulty levels, the easiest is when the feet are at a 90 ° angle. The picture shows the most difficult options. The body tenses to the maximum and requires concentration of force and breathing.
- Lie on your back. The head, back and lower back are pressed to the floor.
- Inhale, raise your straight legs to a height at which you are comfortable performing (10 to 90 °).
- Start crossing your legs in the air without touching the floor.
Repeat 3 sets with 30 swings.
Leg exercises
The simplest and most famous exercise for the hips and buttocks -meeting. . . 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 do not cross over your toes.
- Transfer your body weight to the supporting leg, twist the body and do a sharp kick (kick).
- Return to the starting position and sit down again. Repeat the exercise on the other leg.
Two or three sets of 20 repetitions should suffice.
Lunges forward
It is hard to imagine a leg workout without this exercise. In addition to muscle, coordination also develops.
- Stand 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: at the right and left knee, between the leg and the body.
- Hold 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 tools (for example, water bottles).
Exercise for the hands
Push ups
Many girls avoid this exercise because they are afraid of getting male hands as a result. Rest assured, to achieve such relief, you have to try hard and more than a year. We know that impulses are not given to many people at all. There is nothing wrong with that. If it is difficult to extend the arms with outstretched legs, do it on the knees. When the muscles get used to the load, try the classic version again.
Start with 2 sets of 10 reps and gradually work your way up.
Exercise for the chest and back
This area accumulates less excess fat, but needs to be pumped in order to have a beautiful 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, arms outstretched.
- Inhale and gently lift your chest and legs off the floor.
- As you exhale, sit in 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. There is a lack of magic pendants, a competitive spirit and sometimes the necessary equipment.
Unusual ways to lose weight with loads on all muscle groups
If the classic methods do not work and the basic exercises are boring, try the options outside the home. For example, jumping on a trampoline. Just not the ones you could see in parks or children's attractions, but the sports ones. You will get an extraordinary load all over your body, but be prepared to spend the next day inseparably with sore throats.
Another option is rock climbing. At first glance, it may seem 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. Is not it a variety?
If you have not heard of Zumba, then we will 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 is released. It seems that everything possible is being done to avoid this, and as a result, another figure is added to the figure problems. Do not 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 everyone, calculate how many calories you need to burn for weight loss.
Try to get a taste of exercise and learn how to enjoy exercise. Record how you feel after sports, how much energy, joy and self-satisfaction the exercise gives you.
Do not neglect warming and soothing. These are important and required steps to help you avoid injury.
Can't study at home? As practice shows, the best motivation is a bought deal. Simply the thought of overcoming a workout begins to suffocate an inner toad. Plus, seeing other people's results will make you want to put in even more effort.