Almost all weight loss methods are combined with physical activity. This means, during the diet, you should play sports or perform an appropriate set of exercises for weight loss. The latter also come in a wide variety, so anyone who is losing 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 respiration, which underlies the system, saturates the body with oxygen that can break down fat.
The postures train the muscles, restoring muscle elasticity and also tightening the skin, which is important for cellulite. At the same time, a slow and smooth pace of exercise has a stronger effect than intense running or strength training.
The main thing in this system is aerobic breathing, on the basis of which the 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 workout, there is an improvement 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 workouts decreases by 5-15 cm;
- This system has a beneficial effect not only on the body. Some exercises 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 trainer.
When doing bodyflex, you should adhere to 3 rules: exercise regularly; practice on an empty stomach; do not go on a strict diet or hunger strike throughout the course.
Bodyflex activates the metabolic process, improves lymph flow (the body gets rid of harmful substances faster), reduces stomach volume, allows you to reduce overall volume and correct individual problem areas (buttocks, waist, hips, arms, etc. ).
Breathing exercises allow you to: get rid of excess weight; reduces cellulite; reduce nervous tension; improves skin condition and overall well-being; has an overall rejuvenating effect on the body, increases flexibility and grace; activates blood circulation, accelerates the processes of purification and digestion.
Fitness: expressed set of exercises for weight loss
The proposed system is excellent for those who can not find time for a full workout. However, despite the duration of the hours (13 minutes), they are very effective. Such a complex should contain only one energy-intensive exercise that will charge either the top or the bottom.
During exercise, you should alternate movements for the leg and arm muscles. First comes the load on the arms, then on the legs. Thus, blood is directed throughout the body from top to bottom and vice versa. All in 13 minutes 3 or 4 such cycles can be performed. While one part of the body is working, the other may rest. Alternation will allow you to work tirelessly and intensively. It is the last moment that is very important to get rid of excess pounds.
A set of exercises for weight loss at home should include the most intense energy movements that load several muscle groups at once. In the gym, for example, these include death squats, 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 turns, standing on one foot.
An example of a 13-minute complex:
- Squats with open shoulder legs;
- Raise the arms straight with a forward load;
- Squats with open legs;
- Raising the arms straight with weights on the sides;
- Squats lunge;
- Lean forward, the heavy hands go down and then disperse.
Such an express gym has a significant advantage over fitness training: you do not need to visit one, allocating a large amount of time; you can do it every day, even twice, as 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 aims not only to remove excess pounds, but also to improve the whole body. Specially selected asanas will help to create a connection with the body and give the latter beautiful shapes. Yoga lessons 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 health and natural balance.
Yoga for weight loss and cellulite are traditional asha (poses) of Hatha yoga, which are built in a special way, affect specific muscle groups and lead to a restructuring of the body structure.
A set of strength training exercises for effective weight loss
You have to be careful when doing such things. Beginners want to increase the intensity of their workouts in order to achieve results faster. But you must refrain from such actions, otherwise you can get serious injuries. Basically, the basic complex for beginners is enough.
After mastering the execution technique, you can increase the load:
- Bench press belongs to the base in weightlifting, but also for women it will be very effective. Stool press loads the chest muscles, speeds up metabolic processes. Perform slowly up to 10 times;
- Raise the barbells sideways. Perform standing / sitting. The deltoid muscles of the shoulders are loaded. The barbells are held along the body, then the arms are raised on the sides parallel to the floor, lowered slowly. To work the front of the muscle, the arms are raised forward. Repeat 12-15 rises;
- The triceps are muscles in the back of the forearm. Perform sitting on a bench. The dumbbell is held with one arm extended above the head, then, after you have fixed the forearm without movement, the arm is bent at the elbow and sits 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 forearm. IP: sitting on a bench, arms lowered with weight, palms turned inwards. The hands, bent at the elbows, lift the weight to the chest, while the torso should not move. Perform 15 times;
- Raising the hips will correct the shape of the buttocks, will give a load on the hips and lower back. IP: lying down, legs bent, feet pressed to the floor. They try to raise the hips as high as possible, then stand for a few seconds and return to the PI. Perform 15-18 times;
- Twisting in the press is a load on the rectus abdominis muscle. Standard execution: lying down, hands behind head, knees bent at a 90 ° angle, feet parallel to the floor. The trunk moves forward, raising the shoulders. Slowly returns to IP. Repeat - 25-30 times;
- Squats work on the buttocks and large thigh muscles. Repeat - 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 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 (thermogenic), L-carnitine, BCAA amino acids, proteins and vitamins / minerals. Sports nutrition is often used by professional athletes, but has recently become popular among those who lose 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, 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. BCAAs mainly restore muscle.
They make up one 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.