Almost all methods to lose weight are combined with physical activity. That is, while dieting, you need to exercise or do an appropriate set of exercises for weight loss. The latter are also presented in a variety of types, so everyone who loses weight 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 breathing, which underlies the system, fills the body with oxygen that can break down fat.
Posture trains muscles, restores muscle elasticity, and also tightens the skin, which is important for cellulite. At the same time, a slow, calm pace of training has a stronger effect than intense running or strength training.
The main thing in this system is aerobic breathing, based on the exercises 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 exercise, there is an increase in overall well -being, increased energy, mood.
This set of exercises for rapid weight loss has several advantages:
- You can practice at home, 15-20 minutes a day is enough;
- Waist volume after 5-7 exercises decreases by 5-15 cm;
- This system has a beneficial effect not only on the body. Some exercise can improve the skin of the face and neck;
- You can practice at any age and anywhere: at work, at home, in groups, 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 hunger strike throughout the course.
Bodyflex activates metabolic processes, increases lymph flow (the body gets rid of harmful substances faster), reduces the volume of the stomach, allows you to reduce the total volume and correct individual problem areas (back, waist, hips, arms, etc. ).
Breathing exercises allow you to: get rid of excess weight; reduce cellulite; reduce nervous tension; improve skin condition and overall well -being; has a general rejuvenating effect on the body, increases flexibility and grace; activates blood circulation, speeds up the process of cleansing and digestion.
Fitness: a set of express exercises for weight loss
The proposed system is great for those who can’t find the time for a full workout. However, despite the class duration (13 minutes), it was very effective. Such a complex should contain only one energy -intensive workout that will fit either the top or the bottom.
During exercise, you need to do alternating movements for the leg and arm muscles. First comes the load on the arms, then on the legs. Thus, blood is pushed 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 functioning, the other can relax. Taking turns will allow you to work non -stop and intensively. It is a very important last moment to lose extra pounds.
A set of exercises for weight loss 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 presses and barbell squats. Instead of pressing at home, they do the usual push -ups from the floor, the squat is done without a load, and the thrust is replaced with a forward bend, standing on one leg.
13 -minute complex example:
- Squat with legs shoulder -width apart;
- Lift the arms straight with the load forward;
- Squat with legs wide open;
- Lift the arms straight with the weight to the side;
- Lunge squats;
- Tilt forward, hands with weight down, and then stretch.
Such express fitness has a significant advantage over training in the gym: you do not have to visit one, allocating a large amount of time; you can do it every day, even twice, because intense short workouts do not strain the muscles and they can recover as usual.
Yoga complex for health and weight loss
The action of this system is intended not only to get rid of extra pounds, but also to improve the whole body. Specially selected asanas will help establish a connection with the body and give it a beautiful shape. Yoga lessons change the weight of the practitioner, change a person, change his lifestyle, attitude towards the world around him and himself, transform him into a state of natural health and balance.
Yoga for weight loss and cellulite is a traditional asana (pose) of Hatha yoga, which is built in a special arrangement, affects certain muscle groups and leads to the restructuring of body structure.
A set of strength training for effective weight loss
You have to be careful while doing things like this. Beginners like to increase their training intensity to achieve faster results. But you should refrain from such actions, otherwise you can get serious injuries. Basically, the basic complex for beginners is enough.
After mastering the execution techniques, you can increase the load:
- The bench press belongs to the basics in weightlifting, but for women it will also be very effective. Press the bench loads the chest muscles, speeding up the metabolic process. Do it slowly up to 10 times;
- Lift the dumbbell to the side. Do standing/sitting. The deltoid muscle of the shoulder is loaded. Dumbbells are held along the body, then the arms are lifted to the side parallel to the floor, slowly lowered. To move the front of the muscle, the arm is lifted forward. Repeat 12-15 lifts;
- The triceps are the muscles in the back of the forearm. Improved sitting on a bench. The dumbbell is held with the arms outstretched above the head, then, after setting the forearms without moving, the arms are bent at the elbows and lowered backwards with the load. Repeat up to 15 times for each hand;
- Among the basic strength exercises, of course, there is a load on the biceps - the muscles of the front of the forearm. IP: sitting on a bench, arms lowered heavily, palms turned inwards. Hands, bent at the elbows, lift weights to the chest, while the torso cannot move. Do it 15 times;
- Raising the hips will correct the shape of the buttocks, putting a load on the hamstrings and lower back. IP: lying down, legs bent, feet pressed to the floor. They try to raise the hips as high as possible, then linger for a few seconds and return to the PI. Do it 15-18 times;
- Turning on the press is a burden for the rectus abdominis muscle. Standard execution: lying down, hands behind head, knees bent at an angle of 90 °, spine parallel to the floor. The trunk is moved forward, raising the shoulders. Slowly return to IP. Repeat - 25-30 times;
- Squats train the back and large thigh muscles. Repeat - up to 15 times. You can increase the effectiveness of the exercise by holding a dumbbell.
Obviously following this power load program, you need to listen to your body. It 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 people with excess fat mass of either sex who do not suffer from diseases of the cardiovascular system. Typically, kits include fat burners (thermogenics), L-carnitine, amino acids BCAAs, proteins and vitamins / minerals. Sports nutrition is often used by professional athletes, but recently it has become popular among those who are losing weight.
Thermogenic increases heat production, speeds up metabolism, suppresses appetite and activates the central nervous system. L-carnitine is an amino acid, similar to vitamin B, 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 effectantioxidants. BCAA amino acids primarily restore muscle.
They make up one -third of amino acids and participate in the process of anabolism. The amino acid BCAA protects muscle tissue from destruction, increases lean muscle mass, reduces fat percentage, and increases strength.