When it comes to losing weight, it is not only diet that is important, but also physical activity. Every sport is good for your figure. But don't underestimate the ease of charging either. Yes, 15-30 minutes a day is very important and useful. Home weight loss workouts will help tone and strengthen muscles and shed a few extra pounds.
How is exercise useful for weight loss?
Of course, it is beneficial if you do the exercises daily. Exercise 1-2 times a week gives almost no result.
Exercise is best done in the morning. Get up a little earlier and stretch your body well. Morning exercises will help increase efficiency during the day, wake up faster, accelerate the process of losing weight, improve health and mood. When charging, the blood circulation is increased, all muscles, joints and ligaments are warmed up.
But if you don't have time to exercise in the morning, you can make time for it in the evening. This is much better than giving up classes. Evening exercises help to dampen the feeling of hunger, reduce stress, cope with stress and invigorate.
Both morning exercises and evening exercises are very useful. But you need to know a few rules for implementation.
It is very important to do the exercises on an empty stomach. And after recharging, it is worth drinking clean water, as the body lost water. Start with the lightest warm-up exercises. Then move on to more complex ones.
If it's difficult to train all your muscles at the same time, it's worth starting small. And then gradually increase the load and class time. Finally, stretch for 1-2 minutes.
Of course, clothing should be comfortable. You can play dynamic music or practice in silence. It all depends on the desire.
Effective training
It is important to choose exercises for all muscle groups. Even if you only need to lose weight in the thighs or arms, the exercises should be done differently.
Here is an example of simple exercises you can do at home:
- circular movements with the shoulders back and forth;
- "Scissors" with your hands;
- Lifting dumbbells;
- Body rotations;
- tilts to the sides and forward;
- circular movements of the pelvis;
- Squats;
- Lunges;
- Pushups;
- Twisting from a lying position on the press;
- Rocking legs;
- "Scissors" with your feet;
- Exercise "bicycle";
- lifting the legs from the supine position;
- Raising legs and arms from a prone position;
- Lifting the legs from a standing position on all fours;
- Raising the legs from a sitting position;
- Slopes up to the toes;
- Mill exercises;
- exercise "bridge";
- walking back and forth on the buttocks;
- rise on tiptoe;
- walk on heels;
- jump on the spot (with a rope).
After recharging, it is worthwhile to stretch and restore breathing. If you do sports in the evening, a walk in the fresh air is a good idea.
Of course, you can also do other sports. For example swimming, aerobics, jogging. And if the load is serious, then such courses will be enough 2-3 times a week. However, charging should be done daily. It's worth remembering: it's better to practice for twenty minutes every day than just forty minutes twice a week.