Almost all methods for weight loss are combined with physical activity. That is, while dieting, you need to play sports or perform a suitable set of exercises for weight loss. The latter are also presented in a wide variety, so everyone who is losing weight will be able to choose the option just for themselves.
A set of bodyflex exercises for quick weight loss
This system refers to breathing exercises. Bodyflex combines certain loads with breathing exercises. Aerobic respiration, which underlies the system, saturates the body with oxygen that can break down fat.
Postures train the muscles, restoring muscle elasticity, and also tighten the skin, which is important for cellulite. At the same time, a slow and calm pace of training has a stronger effect than intense running or strength exercises.
The main thing in this system is aerobic respiration, on the basis of which exercises are performed. Thanks to this, the body is enriched with oxygen, fats and lipids are burned. Special, diaphragmatic breathing is required - inhale through the nose, exhale through the mouth. Already after the first workout, there is an improvement in overall well-being, increased energy, mood.
This set of exercises for quick weight loss has several advantages:
- You can practice at home, 15-20 minutes a day is enough;
- Waist volume after 5-7 workouts decreases by 5-15 cm;
- This system has a beneficial effect not only on the body. Several exercises can improve the skin of the face and neck;
- You can practice at any age and anywhere: at work, at home, in a group, with a trainer.
When doing bodyflex, you must adhere to 3 rules: conduct training regularly; practice on an empty stomach; do not go on a strict diet or hunger strike throughout the course.
Bodyflex activates the metabolic process, enhances lymph flow (the body gets rid of harmful substances faster), reduces the volume of the stomach, allows you to reduce the total volume and correct individual problem areas (buttocks, waist, hips, arms, etc. ).
Breathing exercises allow you to: get rid of excess weight; reduce cellulite; reduce nervous tension; improve skin condition and overall well-being; has a general rejuvenating effect on the body, increases flexibility and grace; activates blood circulation, accelerates the cleansing and digestive processes.
Fitness: express set of exercises for weight loss
The proposed system is great for those who can not find time for a full workout. However, despite the duration of the classes (13 minutes), they are very effective. Such a complex should contain only one energy-intensive exercise that will load either the top or bottom.
During training, you need to alternate movements for the legs and arm muscles. First comes the load on the arms, then on the legs. Thus, the blood is driven throughout the body from top to bottom and vice versa. All in 13 minutes, 3 or 4 such cycles can be completed. While one part of the body is working, the other can rest. Alternation will allow you to work non-stop and intensively. It is the last moment that is very important for getting rid of extra pounds.
A set of exercises for losing weight at home should include the most energy-intensive movements that load several muscle groups at once. For example, in the gym, these include deadlifts, bench presses, and barbell squats. Instead of a press at home, they perform regular push-ups from the floor, squats are performed without a load, and thrust is replaced by forward bends, standing on one leg.
An example of a 13-minute complex:
- Squats with feet shoulder width apart;
- Lifting straight arms with a load forward;
- Squats with legs wide apart;
- Lifting straight arms with weight to the sides;
- Lunge squats;
- Tilts forward, hands with weight go down, and then spread apart.
Such express fitness has a significant advantage over training in the gym: you do not need to visit one, allocating a large amount of time; you can do it every day, even twice, since short intense workouts do not overload the muscles and they can recover normally.
Yoga complex for health and weight loss
The action of this system is aimed not only at getting rid of extra pounds, but also at improving the whole body. Specially selected asanas will help to establish a connection with the body and give the latter beautiful forms. Yoga lessons change the practitioner's weight, transform a person, change his lifestyle, attitude towards the world around him and himself, turn him into a state of natural health and balance.
Yoga for weight loss and cellulite are traditional asanas (poses) of Hatha yoga, which are built in a special order, affect specific muscle groups and lead to a restructuring of the body structure.
A set of strength exercises for effective weight loss
You have to be careful while doing this kind of stuff. Beginners love to increase the intensity of their workouts in order to achieve results sooner. But you should refrain from such actions, otherwise you can get serious injury. Basically, the basic complex for beginners is enough.
After mastering the execution technique, you can increase the load:
- The bench press belongs to the basic in weightlifting, but for women it will also be very effective. The bench press loads the muscles of the chest, speeds up metabolic processes. Perform slowly up to 10 times;
- Lifting dumbbells to the side. Perform standing/sitting. The deltoid muscles of the shoulders are loaded. Dumbbells are held along the body, then arms are raised to the sides parallel to the floor, slowly lowered. To work the front parts of the muscles, the arms are raised forward. Repeat 12-15 lifts;
- Triceps are muscles in the back of the forearm. Performed sitting on a bench. The dumbbell is held with an outstretched arm above the head, then, having fixed the forearm motionlessly, the arm is bent at the elbow and lowered back with the load. Repeat up to 15 times for each hand;
- Among the basic strength exercises, of course, there are loads on the biceps - the muscles of the front of the forearm. IP: sitting on a bench, arms lowered with weight, palms turned inward. Hands, bending at the elbows, lift the weight to the chest, while the torso should not move. Perform 15 times;
- Raising the hips will correct the shape of the buttocks, give a load on the hamstrings and lower back. IP: lying down, legs bent, feet pressed to the floor. They try to raise the hips as high as possible, then linger for a few seconds and return to the PI. Perform 15-18 times;
- Twisting on the press is a load for the rectus abdominis muscles. Standard execution: lying down, hands behind the head, knees bent at an angle of 90 °, shins parallel to the floor. The trunk is moved forward, raising the shoulders. Slowly returning to IP. Repeat - 25-30 times;
- Squats work the buttocks and large thigh muscles. Repeat - up to 15 times. You can increase the effectiveness of the exercise by holding dumbbells.
Clearly following this program of power loads, you need to listen to your body. It will allow you to understand when it is time to increase the loads.
Complex of sports nutrition for weight loss
Such additional measures are suitable for people with excess fat mass of any gender who do not suffer from diseases of the cardiovascular system. Typically, the kit includes fat burners (thermogenics), L-carnitine, BCAA amino acids, protein and vitamins / minerals. Sports nutrition is often used by professional athletes, but recently it has become popular among those who lose weight.
Thermogenics increase heat production, speed up metabolism, suppress appetite and activate the central nervous system. L-carnitine is an amino acid, similar to B vitamins, is a fat burner and performs several important functions in the body: destroys fat cells, increases energy (mental and physical), helps detoxify the body, increases muscle mass, lowers cholesterol, has an antioxidant effect. BCAA amino acids primarily restore muscles.
They make up a third of amino acids and take part in the processes of anabolism. BCAA amino acids protect muscle tissue from destruction, increase lean muscle mass, reduce fat percentage, and increase strength.