Building a lean and athletic body is not easy, especially when you want everything at once. For this, training complexes for all muscle groups are being developed. They keep the whole body in good shape and burn the maximum amount of calories. Goodbye extra centimeters in the waist, butt and hips!
Here are a few weight loss exercises that you can learn quickly and easily repeat at the gym and at home.
But first, warm up well, you can start by running in place or walking intensively.
Universal exercise - burpee
It is difficult to imagine a more complex load, because the muscles of the arms, chest, biceps, hips, buttocks, abs are involved, and the muscles of the core 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 back into a push-up position.
- From this position, sharply pull your legs up to your arms.
- Stand up and jump up.
- Finish with an overhead clap.
After 5 repetitions, you will feel a burning sensation throughout the 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 sides, start with a twist lift.
In the course of the task, the rectus and oblique abdominal muscles are worked out. Great for those who have extra volumes in this area, as well as for people with sedentary work, since lower back pain is reduced.
The technique is simple:
- Sit on the floor / yoga mat with your knees bent so that your heels rest.
- Lean your back back and keep it straight.
- Fold your arms into the lock and place them behind your head, elbows should be spread out to the sides.
- Then begin vigorous crunches, alternating sides.
Do at least 30 reps.
"Scissors"
This method will help build abs and legs. There are several difficulty levels, the easiest is when the legs are at a 90 ° angle. The picture shows the most difficult of the options. The body strains to the maximum 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 straightened legs to a height in which you are comfortable performing (from 10 to 90 °).
- Start crossing your legs in the air without touching the floor.
Repeat 3 sets of 30 swings.
Exercises for the legs
The simplest and most famous exercise for the hips and buttocks -squats. . . You can perform them in the classic version or complicate them, for example, by adding swings.
- Start with a deep squat, making sure that your knees do not go over the toes.
- Transfer your body weight to the supporting leg, twist the body and make a sharp kick (blow).
- Return to starting position and squat again. Repeat the exercise on the other leg.
Two to three sets of 20 reps should be sufficient.
Forward lunges
It's hard to imagine a leg workout without this exercise. In addition to muscles, coordination also develops.
- Stand straight with 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 take the original pose.
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 (for example, water bottles).
Exercise for the hands
Push ups
Many girls avoid this exercise because they are afraid of getting masculine hands as a result. Be calm, in order to achieve such a relief, you need to try hard and more than one year. We know that push-ups are not given to many at all. There is nothing wrong with that. 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 reps and gradually work your way up.
Exercise for chest and back
This area accumulates the least excess fat, but it needs to be pumped in order to have a beautiful posture and maintain harmonious body proportions. 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 is a lack of magic pendels, a competitive spirit, and sometimes the necessary equipment.
Unusual ways to lose weight with loads on all muscle groups
If the classic methods do not work, and the basic exercises are bored, try the options outside the home. For example, jumping on a trampoline. Only not the ones that you could see in parks or on children's attractions, but sports ones. You will receive a tremendous load on the whole body, but be prepared to spend the next day inseparably with sore throat.
Another option is rock climbing. At first glance, it may seem that only arms are working there, but this is not so, the entire body and legs are also involved in the lifting process. Isn't it a variety?
If you have not heard about Zumba, then we are coming to you. There is a special magic in this - to perform exercises to the rhythm 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. Do not 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 rate of weight loss is different for everyone, calculate how many calories you need to burn for weight loss.
Try to get a taste of the workout and learn how to enjoy the workout. Record how you feel after the sport, how much energy, joy and self-satisfaction the exercise gives you.
Do not neglect warm up and cool down. These are important and required 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 begins to choke an inner toad. Plus, seeing the results of other people will make you want to put in even more effort.