Building a lean, athletic body isn't easy, especially when you want it all at once. For this, training complexes are 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 quickly and easily learn to repeat at the gym and at home.
But first, warm up well, you can start by running in place or walking intensely.
Universal exercise - burpee
It is difficult to imagine a more complex load, because the muscles of the arms, chest, biceps, hips, buttocks, abdominals 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 into a flex position.
- From this position, sharply lift your legs up to your arms.
- Stand up and jump to your feet.
- End with applause from above.
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 the abdomen and waist
To lose weight in the abdomen and hips, start with a rolling lift.
During the activity, the rectus and oblique abdominal muscles are trained. Great for those with extra volume in this area, as well as for people with sedentary work, as low back pain is reduced.
The technique is simple:
- Sit on the floor / yoga mat with your knees bent so your heels rest.
- Lean your back back and keep it straight.
- Fold your arms in the lock and place them behind your head, your elbows should be spread to the sides.
- Then start vigorous crunches, alternating sides.
Do at least 30 repetitions.
"Scissors"
This method will help you build abs and legs. There are different levels of difficulty, the simplest being when the legs are at a 90 ° angle. The picture shows the most difficult of the options. The body works hard and requires concentration of strength and breathing.
- Lie on your back. The head, back and lower back are pressed to the floor.
- Inhale, raise your outstretched legs to a height where you feel comfortable performing (10 to 90 °).
- Start crossing your legs in the air without touching the floor.
Repeat 3 sets of 30 swings.
Leg exercises
The simplest and most famous exercise for hips and buttocks -squat. . . 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 don't go past your toes.
- Transfer your body weight to the supporting leg, rotate your body and do a sharp kick (strike).
- Return to the starting position and squat again. Repeat the exercise on the other leg.
Two or three sets of 20 repetitions should suffice.
Lunges forward
It is difficult to imagine a leg workout without this exercise. In addition to muscles, coordination also develops.
- Stand straight with your feet hip-width apart, slightly bent.
- Take a large step forward while keeping your back straight.
- Transfer your body weight to the dominant leg.
- You should have three right angles: in the right and left knee, between the leg and the body.
- Freeze for a few seconds in this position and assume the original pose.
For a fat burning effect, do 2-3 sets of 20 times. When you get used to the load, use weights - weights or improvised means (for example, bottles of water).
Exercise for the hands
Lift
Many girls avoid this exercise because they are afraid of having masculine hands as a result. Be calm, to get such relief, you need to strive and more than a year. We know that pushups are not given to many at all. There is nothing wrong with that. If it is difficult to extend your arms with your legs straight, do it on your knees. When the muscles have got used to the load, try the classic version again.
Start with 2 sets of 10 reps and work your way up gradually.
Exercise for chest and back
This zone stores less excess fat, but it needs to be pumped up to have beautiful posture and maintain harmonious body proportions. Take a few minutes to train"Boat"or"superman". . .
- Take the starting position: lie 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 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's and 1's excuses. They lack magic trinkets, a competitive spirit, and sometimes the necessary equipment.
Unusual ways to lose weight with loads on all muscle groups
If the classic methods don't work and the basic exercises are bored, try the out-of-home options. For example, jumping on a trampoline. Just not the ones you might see in parks or children's attractions, but sports ones. You will receive a huge load all over your body, but be prepared 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 this is not the case, the whole body and legs are also involved in the lifting process. Isn't that a variety?
If you haven't heard of Zumba, we'll come to you. There is a special magic in this: performing exercises to the beat of the 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 problems of the figure. Don't be alarmed, 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 weight loss rate is different for everyone, calculate how many calories you need to burn to lose weight.
Try to get a taste of the workout and learn to enjoy the workout. Record how you feel after sport, how much energy, joy and personal satisfaction exercise gives you.
Don't neglect heating and cooling. These are important and mandatory steps to help you avoid injury.
Can't you study at home? As practice shows, the best motivation is to purchase a subscription. The very thought of skipping a workout starts to suffocate an inner toad. Plus, seeing other people's results will make you want to put in even more effort.