Building a slim and athletic body is not easy, especially when you want it all at once. For that purpose, 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 learn quickly and easily to repeat in the gym and at home.
But first, warm up well, you can start 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, abdomen and core muscles are involved. At first glance, it seems that it is not difficult to perform the exercise, exactly until the moment when you try to perform it.
- Sit down, put your hands on the floor.
- Push and stretch your legs back into a push-up position.
- From this position, abruptly pull your legs up to your arms.
- Get up and jump.
- Finish by clapping over your head.
After 5 repetitions you will feel a burning sensation in your body. Work on the timer, alternating 30 seconds of power with 2 minutes of rest. To achieve the result, follow 2-3 approaches.
Abdominal and waist exercises
To lose pounds on your abdomen and hips, start with a twist lift.
During the task, the rectus and oblique abdominal muscles are worked. Great for those who have too much volume in this area, as well as for people who have inactive work, as lower back pain is reduced.
The technique is simple:
- Sit on the floor / yoga mat with your knees bent so that your heels are resting.
- Lean your back and keep them straight.
- Fold your arms into the lock and place them behind your head, elbows should be spread to the sides.
- Then start crushing vigorously, alternating sides.
Do at least 30 reps.
"Scissors"
This method will help build abs and legs. There are several levels of difficulty, the easiest when the legs are at an angle of 90 °. The picture shows the most difficult of the options. The body tenses to the maximum and needs concentration of strength and breathing.
- Lie on your back. The head, back and lower back are pressed to the floor.
- Inhale, raise your straight legs to a height where you are 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 the hips and buttocks -squats. . . You can run them in the classic version or complicate them, for example, by adding swings.
- Start with a deep squat, making sure your knees don’t cross your toes.
- Transfer your body weight to the support leg, twist your body and strike sharply (kick).
- Return to the starting position and squat again. Repeat the exercise on the other leg.
Two to three sets of 20 reps should suffice.
Steps forward
It’s hard to imagine exercising your legs without this exercise. In addition to muscles, coordination also develops.
- Stand upright with feet hip-width apart, slightly bent.
- Take a wide step forward by keeping your back straight.
- Transfer your body weight to the dominant leg.
- You should have three right angles: in your right and left knee, between your leg and body.
- Freeze for a few seconds in this position and assume the original pose.
For the effect of burning fat, perform 2-3 series of 20 times. When you get used to the load, use weights - weights or improvised means (for example, water bottles).
Hand exercise
Push-ups
Many girls avoid this exercise because they are afraid to get male hands as a result. Rest assured, to achieve such relief, you need to make an effort for more than a year. We know that push-ups are not given to many at all. There is nothing wrong with that. If it is difficult to stretch your outstretched arms, do so on your knees. Once the muscles get used to the load, try the classic version again.
Start with 2 sets of 10 reps and progress gradually.
Chest and back exercise
This area accumulates at least excess fat, but it needs to be pumped to have a nice hold and maintain harmonious body proportions. Take a few minutes to exercise"Ship"or"superman". . .
- Take the starting position - lying 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 series).
All of these exercises can be done at home, but let’s be honest, in most cases there are 1000 and 1 excuse. Magical pendants, a competitive spirit, and sometimes the necessary equipment are missing.
Unusual ways to lose weight by loading all muscle groups
If the classic methods fail, and the basic exercises are boring, try the options outside the home. For example, jumping on a trampoline. Not just the ones you could see in parks or at children’s attractions, but the sports ones. You will receive a huge load on your whole 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 hands work there, but this is not the case, the whole body and legs are also involved in the lifting process. Isn’t that diversity?
If you haven’t heard of Zumba, then we’re coming to you. There is a special magic in that - performing exercises in the rhythm of music.
Many girls in the process of intense weight loss are faced with the problem of sagging skin. It loses elasticity and becomes loose. Everything possible seems to be done to avoid this, and as a result, another figure is added to the problems. Don't worry, this is a normal physiological process. Keep practicing.
General recommendations
There is no universal recipe for weight loss, take into account 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 try training and learn how to enjoy it. Make a note of how you feel after sports, how much exercise gives you energy, joy and complacency.
Do not neglect heating and cooling. These are important and necessary steps to help you avoid injury.
Can't study at home? As practice shows, the best motivation is a purchased subscription. Just the thought of skipping a workout starts to choke the inner toad. In addition, watching other people’s results will make you put in even more effort.