Almost all weight loss methods are combined with physical activity. That is, while you are on a diet, you need to play sports or perform a suitable set of exercises to lose weight. The latter are also presented in a wide variety, so everyone who is losing weight will be able to choose the option just for them.
A set of bodyflex exercises to lose weight quickly.
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.
The poses train the muscles, restore muscle elasticity, and also tighten the skin, which is important for cellulite. At the same time, a slow and calm training pace 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 training, there is an improvement in general well-being, increased energy, mood.
This set of exercises to lose weight fast 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. Various exercises can improve the skin on the face and neck;
- You can practice at any age and anywhere: at work, at home, in a group, with a coach.
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 go on a hunger strike throughout the course.
Bodyflex activates the metabolic process, improves lymph flow (the body eliminates 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 general well-being; has a general rejuvenating effect on the body, increases suppleness and grace; activates blood circulation, accelerates purifying and digestive processes.
Fitness: express set of exercises for weight loss.
The proposed system is ideal for those who cannot find time for a full training. However, despite the length of the classes (13 minutes), they are very effective. Such a complex should contain only energy-intensive exercise that will load the top or bottom.
During training, you need to alternate movements for the muscles of the legs and arms. First comes the load on the arms, then on the legs. Thus, the blood is propelled 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. The alternation will allow you to work non-stop and intensely. It is the last moment that is very important to get 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 load, and pushing is replaced by forward bends, standing on one leg.
An example of a 13-minute complex:
- Squats with feet shoulder-width apart;
- Raise straight arms with a load forward;
- Squats with legs wide apart;
- Straight arm raise with weight at the sides;
- lunge squats;
- He leans forward, weighted hands lower, then spread apart.
Such express fitness has a significant advantage over training in the gym: you do not need to visit one, spending 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 establish a connection with the body and give it beautiful shapes. Yoga lessons change the practitioner's weight, transform a person, change his lifestyle, his attitude towards the world around him and towards himself, turn him into a state of health and natural balance.
Yoga for weight loss and cellulite are traditional hatha yoga asanas (postures), 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 when doing this kind of thing. Beginners love to increase the intensity of their workouts to achieve results sooner. But you must refrain from such actions, otherwise you may be seriously injured. Basically, the basic complex for beginners is enough.
After mastering the execution technique, you can increase the load:
- The bench press belongs to the basics in weightlifting, but for women it will also be very effective. The bench press loads the chest muscles, speeds up metabolic processes. Do slowly up to 10 times;
- Weightlifting to the side. Perform standing/sitting. The deltoid muscles of the shoulders are loaded. Dumbbells are held along the body, then the arms are raised to the sides parallel to the floor and slowly lowered. To work the front parts of the muscles, the arms are raised forward. Repeat 12-15 lifts;
- The triceps are muscles at the back of the forearm. Done sitting on a bench. The dumbbell is held with the arm extended above the head, then, having fixed the forearm without moving, 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 facing inward. The hands, bending the elbows, lift the weight to the chest, while the torso should not move. Perform 15 times;
- Elevating your hips will correct the shape of your glutes, load your hamstrings and lower back. IP: lying down, legs bent, feet flat on the ground. They try to lift their hips as high as possible, then stay for a few seconds and return to PI. Perform 15-18 times;
- Rotating on the press is a load on 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 moves forward, raising the shoulders. Slowly returning to IP. Repeat - 25-30 times;
- Squats work the glutes and large thigh muscles. Repeat - up to 15 times. You can increase the effectiveness of the exercise by holding dumbbells.
Clearly following this power load program, you need to listen to your body. It will allow you to understand when it is time to increase loads.
Sports nutrition complex 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, BCAAs, protein, and vitamins/minerals. Sports nutrition is often used by professional athletes, but it has recently become popular among those losing 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, it 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 mainly restore muscles.
They constitute a third of the amino acids and participate in the processes of anabolism. BCAA amino acids protect muscle tissue from destruction, increase lean muscle mass, reduce fat percentage and increase strength.