Almost all methods of weight loss are combined with physical activity. That is, during the diet, it is necessary to play sports or perform a suitable set of exercises for weight loss. The latter are also presented in a wide variety, so everyone who is losing weight will be able to choose the option only for themselves.
A set of bodyflex exercises for rapid weight loss
This system refers to breathing exercises. Bodyflex combines certain loads with breathing exercises. Aerobic respiration, which is the foundation of the system, saturates the body with oxygen which can break down fat.
The postures train the muscles, restore muscle elasticity and also firm the skin, which is important for cellulite. At the same time, a slow and calm training pace 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 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 general 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;
- The volume of the waist after 5-7 workouts decreases by 5-15 cm;
- This system has a beneficial effect not only on the body. Several exercises can improve the skin of the face and neck;
- You can practice at any age and anywhere: at work, at home, in a group, with a trainer.
When doing bodyflex, you need to adhere to 3 rules: regularly conduct training; exercising on an empty stomach; do not follow a strict diet or a hunger strike during the course.
Bodyflex activates the metabolic process, improves lymphatic 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 (buttocks, waist, hips, arms, etc. . ).
Breathing exercises allow you to: get rid of excess weight; 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 cleansing and digestive processes.
Fitness: Quick set of exercises for weight loss
The proposed system is great for those who can't find time for a full workout. However, despite the length of the lessons (13 minutes), they are very effective. Such a complex should only contain an energy-intensive exercise that will load the top or bottom.
During training it is necessary to alternate the movements of the legs and arm muscles. First comes the load on the arms, then on the legs. Thus, the blood is guided throughout the body from top to bottom and vice versa. All in 13 minutes, 3 or 4 of these cycles can be completed. While one part of the body works, the other can rest. The alternation will allow you to work continuously and intensively. It is the last very important moment to get rid of the extra pounds.
A set of weight loss exercises at home should include the most energy-intensive movements that load multiple muscle groups at the same time. For example, in the gym, these include deadlifts, bench presses, and barbell squats. Instead of a press at home, they perform regular pushups from the floor, squats are performed without a load, and the push is replaced by forward pushups, standing on one leg.
An example of a 13-minute complex:
- Squat with your feet shoulder-width apart
- Raise your arms straight with a load forward;
- Squat with legs apart;
- Raise your arms straight with the weight on the sides;
- Squat lunges
- He leans forward, hands with weight come down and then spread out.
Such fitness express has a significant advantage over training in the gym: it is not necessary to visit one, devoting a large amount of time; you can do it every day, even twice, as short, intense workouts don't overload your muscles and can recover normally.
Yoga complex for health and weight loss
The action of this system is aimed not only at getting rid of extra pounds, 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, they transform a person, they change their lifestyle, their attitude towards the world around them and themselves, they transform them into a state of natural health and balance.
Yoga for weight loss and cellulite are the traditional asanas (postures) of Hatha yoga, which are built in a special order, affect specific muscle groups and lead to a restructuring of the body structure.
A series of strength exercises for effective weight loss
You have to be careful while doing this kind of thing. Beginners like to increase the intensity of their workouts to get results sooner. But you should refrain from such actions, otherwise you could suffer serious injuries. Basically, the basic complex for beginners is enough.
Having mastered the technique of execution, you can increase the load:
- The bench press is the foundation of weightlifting, but for women it will also be very effective. The bench press loads the chest muscles, accelerates metabolic processes. Run slowly up to 10 times;
- Lift the dumbbells to the side. Perform standing / sitting. The deltoid muscles of the shoulders are loaded. Dumbbells are held along the body, then the arms are raised to the sides parallel to the floor, slowly lowered. To work the front parts of the muscles, the arms are raised forward. Repeat 12-15 lifts;
- The triceps are muscles in the back of the forearm. Performed sitting on a bench. The dumbbell is held with one arm stretched above the head, then, having fixed the immobile forearm, the arm is bent at the elbow and lowered with the load. Repeat up to 15 times for each hand;
- Among the basic strength exercises, of course, are loads on the biceps, the muscles of the front of the forearm. IP: Sitting on a bench, arms lowered from the weight, palms facing inwards. The hands, bending at the elbows, lift the weight to the chest, while the torso should not move. Run 15 times;
- Raising the hips will correct the shape of the buttocks, put a load on the hamstrings and lower back. IP: lying down, legs bent, feet pressed to the ground. They try to lift their hips as high as possible, then linger for a few seconds and return to the PI. Perform 15-18 times;
- The twist on the press is a load on the rectus abdominis muscles. Standard execution: lying down, hands behind the head, knees bent 90 °, shins parallel to the floor. The trunk is moved forward, lifting the shoulders. Slowly returning to the IP. Repeat - 25-30 times;
- Squats work on the glutes and large thigh muscles. Repeat - up to 15 times. You can increase the effectiveness of the exercise by holding dumbbells.
Clearly 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 loads.
Sports nutrition complex for weight loss
Such additional measures are suitable for people with excess fat mass of any kind 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 with 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 the B vitamins, it is a fat burner 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 restore muscles.
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 fat percentage and increase strength.