To lose weight quickly and effectively, you need to burn more calories than you take in through food.Reducing your diet to a minimum is not an option.The body must receive its daily needs of vitamins, minerals and other nutrients.There is only one thing left to do – slightly reduce the calorie content in the menu and increase physical activity.
A significant part of the success in losing weight depends on the effectiveness of the exercises chosen.First, they must correspond to the level of preparation and give satisfaction, otherwise the desire to train will disappear and training will be abandoned.Second, you should focus on burning fat in the problem area, without neglecting all the others.This means that you have to work on the whole body.
Let's look at the most effective exercises for weight loss, which can be performed as a single complex or included separately in your own program.
Warm-up exercises
A workout always begins with a warm-up to prepare the body for the stress and avoid injuries.Suitable exercises:
- rotation of the head left and right - 15 times;
- swing your arms back and forth - 15 times;
- rotation of the pelvis clockwise and counterclockwise - 12 times;
- turns the body in both directions - 12 times;
- jump in place - 15 times.
Burpees
Burpees are aimed at working several muscle groups: core, calves, thighs and upper body.The exercise is difficult, but the results are worth it.
First, the person stands up and places his feet shoulder width apart.Then he does squats.During each squat, he remains in this position, touching the floor in front of his body with both hands and jumping back with his legs, lowering his chest.Afterwards, without delay, he raises his chest and jumps forward, assuming the previous squat position.And after returning to a standing position, he jumps up and raises his arms to the ceiling.All movements are performed quickly and rhythmically.
Ab exercise
You should lie on your back, bend your knees and place your hands behind the back of your head.As you exhale, slowly raise your torso, or at least raise your shoulders and back, and lower it as you inhale.
Attention!Both when inhaling and exhaling, it is necessary to tighten the abdominal muscles, and not the hips and neck.If you ignore this rule, you can perform at least 100 approaches per day and still not achieve any result.
Plank
The plank allows you to strengthen all muscles and activates intensive burning of fat deposits in problem areas.Starting position - lying down with weight on outstretched arms, hands pointing forward, straight back and lower back, slightly raised chin.You should tighten your abdominal muscles and hold the position for 1 minute, trying not to sink or tilt your pelvis.And then kneel down, relax your whole torso as much as possible, rest and repeat the exercise.
Attention!The plank is done every day, gradually increasing the duration of being in a fixed position to three minutes.
Jumping Jack
This is a good and simple cardio exercise for weight loss that can easily be done at home.With your legs spread wide apart, jump and swing your arms up and down.To keep the rhythm up, you can clap above your head during each jump.In total, you need to do 2-3 sets of 15 jumps.You must inhale through the nose and exhale through the mouth.
Jump
Jumping exercises will help strengthen and correct the shape of the buttocks and hips.Stand in a relaxed position, feet at shoulder height, hands clasped behind the back of the head.Breathe in and sit so that your thighs are parallel to the floor, without lifting your feet from the floor or bending your back forward.Exhale and tighten your gluteal and thigh muscles and jump up as high as possible.Touch your heels to the floor, immediately return to your previous squat position and repeat the jump.