Building a slim and athletic body is not easy, especially when you want everything 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 in the waist, buttocks and thighs!
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 by running on the spot or walking intensely.
Universal exercise - burpee
It is difficult to imagine a more complex load, as the muscles of the arms, chest, biceps, thighs, buttocks, abdomen and core muscles are involved. At first glance, it seems that it is not difficult to complete the exercise, right up to the moment you try to do 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 towards your arms.
- Stand up and jump.
- Finish with a top crack.
After 5 repetitions you will feel burning all over your body. Work on a timer, alternating 30 seconds of energy and 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 sides, start by lifting the twist.
In the course of the task, the rectus and the inclined abdominal muscles are made. Great for those who have extra volume in this area, as well as for people with sedentary work, as low back pain decreases.
The technique is simple:
- Sit on the floor / yoga mat with your knees bent so that your heels rest.
- Lean your back and keep it straight.
- Fold your arms in the lock and place them behind your head, elbows should be spread apart.
- Then start vigorous crunches, alternating sides.
Do at least 30 reps.
"Scissors"
This method will help build the abdomen 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 requires concentration of strength and breathing.
- Lay down on your back. The head, back and lower back are pressed to the floor.
- Inhale, raise your upright legs to a height where you feel comfortable (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 -I 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 through your toes.
- Transfer your body weight to the supporting leg, rotate your body and make a sharp kick (kick).
- Return to starting position and squat again. Repeat the exercise on the other leg.
Two to three sets of 20 reps should suffice.
Attack forward
It is difficult to imagine a leg workout without this exercise. In addition to muscles, coordination also develops.
- Stand upright with your feet hip-width apart, slightly bent.
- Take a wide step forward while keeping your back straight.
- Transfer your body weight to your 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 position.
For a fat burning effect, perform 2-3 sets of 20 times. When you get used to the load, use weights - weights or improvised means (such as water bottles).
Hand exercise
Pushups
Many girls avoid this exercise because they are afraid of getting male hands as a result. Rest assured, to achieve such relief, you have to try hard and more than a year. We know that push-ups are not given to many at all. There is nothing wrong with this. If it is difficult to extend the arms with outstretched legs, do it on your knees. When the muscles get used to the load, try the classic version again.
Start with 2 sets of 10 repetitions and gradually move forward.
Chest and back exercise
This area accumulates the least excess fat, but must be pumped to have a beautiful posture and maintain harmonious proportions of the body. Take a few minutes to exercise"Boat"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 sets).
All of these exercises can be done at home, but let's be honest, in most cases there are 1000 and 1 excuses. There are no magic pendants, 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 boring, try the options outside the home. For example, jumping on a trampoline. Only not the ones you can see in parks or children's attractions, but sports. You will get a huge load on the 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 it diversity?
If you haven't heard of Zumba, we come to you. There is a special magic in this - to perform exercises in the rhythm of music.
Many girls in the process of intense weight loss face the problem of sagging skin. It loses its elasticity and loosens. Everything seems to be done to avoid this, and as a result, another figure is added to the problems of the figure. 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 rate of weight loss is different for everyone, calculate how many calories you need to burn to lose weight.
Try to try the workout and learn how to enjoy the workout. Write down how you feel after the sport, how much energy, joy and complacency the exercise gives you.
Do not neglect heating and cooling. These are important and mandatory steps to help you avoid injury.
Can't study at home? As practice shows, the best motivation is the purchased subscription. Just the thought of missing a workout starts choking an inner frog. In addition, seeing other people's results will make you want to put even more effort.