If you want to quickly bring your figure back into shape, diet alone is not enough. In order to lose extra pounds, you need to choose a set of effective exercises for losing weight and conduct classes in the gym or at home, then the body will become beautiful and fit. You should focus on problem areas and choose workouts that will help remove body fat in certain places.
Obesity has become one of the most pressing problems. According to nutritionists, over 70% of women and men suffer from excess weight and associated diseases. Not all people who want to lose weight have the opportunity to contact specialized fitness centers for an instructor to develop an individual program, so home workouts based on videos are allowed.
The main difficulty that lies in wait for people losing weight at home is the lack of control. It is difficult to maintain the system on your own. This can only be done by a person with strong motivation. Now on the Internet there are special groups for collective weight loss, where participants demonstrate their results using a weekly report with photos.
According to experts, exercises for effective weight loss should be carried out in a group where participants with similar problems are selected. If you work out in the gym under the supervision of an experienced coach, it will be easier to achieve the result. In addition, the instructor will not only select effective weight loss exercises, but also give individual nutritional recommendations.
It is not recommended for people with health problems to choose a complex for classes on their own, this can lead to an exacerbation of chronic diseases. To begin with, it is better to consult a doctor who can give advice on how to design workouts without harm to the body. If a person is completely healthy, then you can compose a complex yourself, taking into account individual preferences, using the improvised equipment - dumbbells, a hoop, a rope, a fitball.
From the very beginning, the training program should include the main complex, which is usually called the basic one. When exercising on simulators, a separate charge is used, which allows you to perform an increase in physical activity gradually, without harm to the body. Basic sports training includes the following types of activities:
Losing weight with a high body mass index cannot perform intense loads immediately, so simple exercises are suitable for them to help reduce weight gradually. After that, the loads can be increased. The easiest way to get started is to warm up in the morning. It helps warm up the core muscles and helps speed up the metabolism. The duration of such a warm-up should not be more than 10-15 minutes. These activities include:
If there is very little time for classes, but you need to quickly achieve intense weight loss, then active training will help, which takes no more than 7-8 minutes. It should be borne in mind that only a person with healthy lungs and heart can withstand such a load. It is not necessary to use additional equipment for training. You can perform them anywhere. Short, intense workouts are good for burning fat:
If you needed to lose weight in a short time, then not only the intensity, but also the frequency of training is taken into account. It is recommended to perform the complex at least 2-3 times a day. The most effective are classes that are held early in the morning and a few hours before bedtime. You should take into account the characteristics of your body - an excessive load cannot be useful. A set of exercises for fast weight loss should include cardio training, alternating with aerobic exercise on an exercise bike or treadmill.
Experts advise against giving the body an increased load shortly before bedtime. The release of adrenaline into the bloodstream accompanying exercise can lead to insomnia. Quiet static exercises, in which a load on certain types of muscles is performed, is well suited for this time. Pilates or yoga are recommended for the evening period.
If the course of classes is compiled for a month in advance without the intervention of specialists, then all problem areas where fat deposits are more noticeable are taken into account. After that, it is recommended to select groups of exercises for the back, hips, abdomen, legs, arms and alternate them. The training plan may differ significantly from person to person. In order to properly plan classes and achieve the desired result, you need to follow some rules:
Deposits on the back, as in the front of the abdomen, are quickly removed with the right training. You can determine what you need to focus on this area by putting on a tight T-shirt and standing in front of a mirror. If protruding folds are visible, then you should choose exercises for losing weight on the back. The following types are well suited:
Removing body fat on your hands will not be easy. In these zones, extra pounds are more difficult to remove than in others. Working out the upper limbs with the use of additional weight helps well. If you use dumbbells weighing 1. 5-2 kg, this will help strengthen the muscles of the forearm. The best exercises for slimming arms:
Workouts that are aimed at burning fat in this zone will help to make the thigh muscles relief, get rid of cellulite. If you combine them with home wraps, you can achieve good results in the first week. The following exercises are considered the most effective:
A slender, beautiful waist is the dream of every woman, but if you are overweight, it is difficult to put your figure in order. You need to choose exercises that will help remove fat from the sides. In addition, training aimed at strengthening the oblique abdominal muscles will help:
More often, deposits appear near the thighs and in the area that runs from the muscles of the buttocks to the popliteal region. Such types of sports activities as jumping, walking, ending with light jogging help well. However, if the ankle girth is greatly increased, then most likely there is swelling on the legs. It is necessary to check the condition of the kidneys and consult with a nephrologist. In addition, overweight people often have varicose veins, which is a contraindication for exercises such as jumping and aerobics.
Completely healthy people are allowed to do effective leg slimming workouts:
The most effective full body weight loss exercises are swimming and water aerobics, but not everyone has the opportunity to attend a dedicated pool group. Therefore, classes where different muscle groups are involved are suitable. This category includes workouts: tabata, body flex, yoga.
In order for the whole figure to become fit and acquire a beautiful shape, you need to follow the correct regime and do exercises regularly. Whole Body Slimming Exercises: