Young ladies don’t resort to anything when struggling for beautiful forms. In most cases, if you want to lose a few pounds, you will think of dieting. After achieving good results, many women resumed their normal diets and were horrified to find that the old numbers on the scales had passed for some time.
The fact is that proper or dietary nutrition is not everything to fight overweight. In order to speed up, the most important thing is to consolidate the results, effective abdominal and side weight-loss exercises at home will help you. If for any reason morning exercise is a problem for you, then exercise at night to lose weight is also a good choice. The most important thing is to start and consider the results. Read about the benefits and rules of exercising at home later in this article.
Why is exercise useful for weight loss?
Charging not only helps to melt the extra centimeters, but also has many other positive aspects.
like:
- Regular exercise helps to develop physical strength and endurance;
- Strengthen body muscles;
- Improved metabolism, so weight loss is faster;
- You will be energetic and it will be easier to get up in the morning;
- Exercise can improve brain function and make you feel comfortable throughout the day;
- You will become slimmer, more attractive, and you will feel better.
Basic exercises
In order for charging to be beneficial and only have good results, important recommendations must be followed:
- Exercise should be done regularly. Let it even be only 10 minutes, but every day, at the same time better.
- You need to start from a simple, gradually increase the load and class time.
- Do morning exercises before breakfast to reduce weight on the abdomen and sides. It is recommended that you drink a glass of water before exercising after getting up.
- The daily morning exercise for weight loss includes alternating exercises for different muscle groups.
- If exercise is not only for gaining muscle, but also for weight loss, then a special set of exercises should be formulated and calculated for at least 30 minutes, because the fat reserve only starts to be consumed after 20 minutes of exercise.
- You should not take long breaks between exercises-one minute is enough.
- Cheerful music and special equipment (ropes, fitness balls, hoops, balls, dumbbells, etc. ) will make your workout more interesting and exciting.
- It is not recommended to eat within 1 hour and 2 hours after class in order to lose weight.
- Always start with a little warm-up, let the muscles warm up, and then end the exercise correctly with a stretching exercise.
- You need to develop a set of exercises that suits you.
Effective weight loss exercises in such a complex family will bring the greatest benefits in the morning:
- Warm up first, the purpose is to warm up the muscles. Use your neck to make bends and circular motions, rotate your pelvis, tilt your torso to the left and right, swing your legs and arms, and then jump. As a warm-up exercise, jogging is very suitable, for example in a park or on a treadmill.
- Exercise arm muscles. For this, you can do push-ups or simple exercises with dumbbells. Bend your elbows, lift them perpendicular to your body, and repeat several times.
- Exercise leg muscles. The easiest is to squat, but it must be done correctly. Keep your knees and feet level. Don't worry when squatting, do it slowly, the muscles of the thighs and buttocks will tighten well.
Now we will analyze the exercises of different muscle groups, which can be included in your morning exercise routine to reduce weight.
For the abs
In order to make the belly lose weight and elastic, exercise the abdominal muscles during exercise:
- Run in place for at least 1 minute while raising your knees, placing your hands on your hips, and trying to touch your palms with your knees.
- Stand up straight, swing one leg forward, then sit down and return to the starting position. Repeat the same action on the other leg. At least 20 times.
- Sit on your feet, heels together, lying on your back. Put your hands behind your head and lift as slowly as possible, as if you were pumping your abdominal muscles. Perform at least 10-15 repetitions. Don't worry!
- Lie on your back, raise your straight leg to a 90-degree angle, then lower it and repeat. Do 3 sets of 15 reps. In addition, various twisted presses work well.
For the muscles of the arms, neck and back
Stand against the wall, leaning on your sacrum and shoulder blades, raise your arms, and slowly spread them out to the sides. The starting position is the same. Slowly put one hand aside and put it down, and at the same time put the other hand aside and lift it up. The location is the same. The hand has been put down. Slowly raise your arms at the same time without straining your back.
Sit on a chair with your back straight. Lower your head, contract your neck muscles, and maintain this position for about 20 seconds. Put your hands on the table and bend your elbows. Place your chin in the palm of your hand. Press down gently on the chin and resist with your hands. Hold this position for 5 seconds, relax and repeat again. Rotate the head first to the left, then to the right.
Lie on the floor, bend your legs and put your hands behind your head. Slowly stretch your head towards your chest, hovering so briefly. relax.
Suitable for legs and buttocks
Charging cannot be imagined without lunges, it exercises all the muscles of the legs perfectly. Each leg back and forth lunge 3-4 sets, each set 15-20 times.
- Squats will help make your legs slim and fit.
- A simple but effective exercise "bike" burns calories and tightens the muscles of the legs and abdomen.
- Swing forward, backward and sideways. To enhance the effect, you can do a squat before swinging.
- Jump to the sides with one leg and two legs.
- jump rope.
- run.
Lie on your side and bend your thigh at the knee joint in front of you. Slowly lift your calf and place it in place. The body line should be kept straight, pay attention to this. Do 2-3 times on each leg and repeat 8-10 times.
Lie on your left side, place your palms under your head, and slowly raise your straight legs-repeat 8-10 times for each leg.
Starting position-you are lying on your back. Raise your legs and bend your knees slightly. Point the sock towards you. First, slowly move one leg to the side, and then return to the starting position. Repeat with the other leg. Do 15-20 repetitions.
For side and press
Fitball will help you exercise to get a beautiful abdomen. let's start. Kneel down and place the ball on your right. Straighten the left leg forward and bend it at the knee joint. Place your right hand on the ball and your left hand behind your head. Therefore, lean your body slightly forward and to the left. The hips should be kept still. Repeat with the other leg. Repeat 10-15 times.
Such exercises will help exercise the oblique muscles of the abdomen. Sit on the ball with your back straight and your legs apart. Use your hips to roll the exercise ball in different directions, but make sure your body is still.
Lie on the floor, bend your knees, and place them on top of the ball. Roll the exercise ball in different directions. If this task is too simple for you, then perform a complex version of it-squeeze the ball between your knees, raise your legs at a right angle, and then lower them alternately.
Breathing exercises
In order to make exercise as effective as possible and help reduce body volume, you must teach how to breathe properly.
Here are some basic exercises for beginners:
- Inhale as deeply as you can, count to 4, hold your breath, and exhale slowly and calmly.
- Inhale deeply while tucked in, then exhale slowly through the pursed lips. At this time, alternately tighten and relax the abdominal muscles. Repeat 8-10 times.
- Lie on your back with your knees bent. Place your left palm on your chest and your right palm on your abdomen. Inhale and exhale, gently pressing with both hands. Inhale, expand your chest, tuck your abdomen and press down with the palm of your hand. When you exhale, expand your abdomen, and then gently press your chest with your hands.
- Sit on a chair with your back straight and your legs flat on the floor. Inhale, tighten and relax the abdominal muscles 8-40 times.
Weight loss exercise not only allows you to get rid of the extra centimeters in the problem area, but also keeps you energetic and happy throughout the day. You will feel energetic and energetic, and joint and back problems will disappear. Regular exercise, beautiful and slim!