Almost all weight loss methods are combined with physical activity. That is, while you are on a diet, you need to do sports or perform an appropriate set of weight loss exercises. The latter are also presented in large numbers, so that all who are thin will be able to choose the option just for themselves.
A set of bodyflex exercises for fast weight loss
This system refers to breathing exercises. Bodyflex combines certain loads with breathing exercises. Aerobic respiration, which is the basis of the system, saturates the body with oxygen, which can break down fats.
Postures train the muscles, restore muscle elasticity, and also tighten the skin, which is important for cellulite. At the same time, a slow and calm pace of training has a stronger effect than intense running or strength exercises.
The main thing in this system is aerobic breathing on the basis of which exercises are performed. Thanks to that, 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 overall well-being, increase in energy, mood.
This set of exercises for fast weight loss has several advantages:
- You can exercise at home, 15-20 minutes a day is enough;
- Waist circumference after 5-7 workouts decreases by 5-15 cm;
- This system has a beneficial effect not only on the body. A few exercises can improve the condition of the skin of the face and neck;
- You can exercise at any age and anywhere: at work, at home, in a group, with a coach.
When doing bodyflex, you must adhere to 3 rules: exercise regularly; exercise 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, increases lymph flow (the body gets rid of harmful substances faster), reduces the volume of the stomach, allows to reduce the total volume and correct certain problem areas (buttocks, waist, hips, arms, etc. ).
Breathing exercises allow you to: get rid of extra pounds; reduce cellulite; reduce nervous tension; improve skin condition and general well-being; has a general rejuvenating effect on the body, increases flexibility and grace; activates blood circulation, accelerates the processes of cleansing and digestion.
Fitness: an express set of weight loss exercises
The proposed system is great for those who can't find the time for a full workout. However, despite the duration of classes (13 minutes), they are very effective. Such a complex should contain only one energy-intensive exercise that will load either the upper or lower part.
During training, you must alternate movements for the leg and arm muscles. First comes the load on the arms, and then on the legs. Thus blood is expelled all over 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. Alternation will allow you to work non-stop and intensively. This is the last moment that is very important for losing extra pounds.
A set of weight loss exercises at home should include the most energy-intensive movements that load several muscle groups at once. For example, in the gym this includes deadlifts, bench press and weight squats. Instead of presses at home, they perform regular push-ups from the floor, squats are performed without load, and push-ups are replaced by forward bends, standing on one leg.
Example of a 13-minute complex:
- Squats with feet shoulder-width apart;
- Raising straight arms with the load forward;
- Squats with legs wide apart;
- Lifting straight arms with weight to the sides;
- Lunge squats;
- He leans forward, arms down with his weight, and then spreads.
Such express fitness has a significant advantage over training in the gym: you do not have to visit it, devoting a large amount of time; you can do this every day, even twice, because short intense workouts do not strain the muscles and they can recover normally.
Yoga complex for health and weight loss
The action of this system is aimed not only at removing excess weight, but also at improving the whole body. Specially selected asanas will help establish a connection with the body and give it beautiful shapes. Yoga classes change the weight of the practitioner, transform a person, change his lifestyle, attitude towards the world around him and himself, turn him into a state of natural health and balance.
Yoga for weight loss and cellulite are traditional asanas (poses) of Hatha yoga, which are built in a special order, affect certain muscle groups and lead to the restructuring of the body structure.
A set of strength exercises for effective weight loss
You have to be careful while doing things like this. Beginners like to increase the intensity of their training in order to achieve results faster. But you should refrain from such actions, otherwise you can get serious injuries. Basically, a basic complex for beginners is enough.
After mastering the technique of execution, you can increase the load:
- The bench press is a staple in weightlifting, but it will also be very effective for women. Bench press loads the chest muscles, speeds up metabolic processes. Perform slowly up to 10 times;
- Lifting the dumbbells to the side. Perform standing / sitting. The deltoid muscles of the shoulder are loaded. The dumbbells are held close to the body, and then the arms are raised to the sides parallel to the floor, slowly lowered. To work the front muscles, the arms are raised forward. Repeat 12-15 lifts;
- The triceps are the muscles on the back of the forearm. It is performed sitting on a bench. The dumbbell is held with an outstretched hand above the head, and then, immovably fixing the forearm, the arm bends at the elbow and lowers back with the load. Repeat up to 15 times for each arm;
- Among the basic strength exercises, of course, there are loads on the biceps - the muscles of the front part of the forearm. IP: sitting on a bench, arms lowered with weight, palms facing inwards. The arms, bent at the elbows, lift the weight up to the chest, while the torso must not move. Perform 15 times;
- Lifting the hips will correct the shape of the buttocks, put a load on the tendons and lower back. IP: lying down, legs bent, feet pressed to the floor. They try to raise their hips as much as possible, then hold for a few seconds and return to PI. Perform 15-18 times;
- Twisting on the press is a load on the rectus abdominis muscles. Standard version: lying down, hands behind head, knees bent at an angle of 90 °, lower legs parallel to the floor. The torso moves forward, raising the shoulders. I'm slowly getting back to IP. Repetition - 25-30 times;
- Squats work on the buttocks and large thigh muscles. Repetition - up to 15 times. You can increase the effectiveness of the exercise by holding dumbbells.
By clearly following this energy load program, you need to listen to your body. This will allow you to understand when it is time to increase the load.
Sports nutrition complex for weight loss
Such additional measures are suitable for overweight people of either sex who do not suffer from diseases of the cardiovascular system. Typically, the kit includes fat burners (thermogenics), L-carnitine, BCAA amino acids, proteins and vitamins / minerals. Sports nutrition is often used by professional athletes, but it has recently become popular among those who are 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, burns fat and performs several important functions in the body: it destroys fat cells, increases energy (mental and physical), helps detoxify the body, increases muscle mass, lowers cholesterol, has an antioxidant effect. BCAA amino acids primarily rebuild muscle.
They make up 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 the percentage of fat and increase strength.