Almost all weight loss methods are combined with physical activity. That is, during the diet, you need 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 can 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, underlying the system, saturates the body with oxygen that can break down fat.
The poses train the muscles, restoring muscle elasticity and also tighten the skin, which is important for cellulite. At the same time, a slow, calm training pace has a stronger effect than intense running or strength training.
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 quick 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. Various 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 must follow 3 rules: perform training regularly; practice on an empty stomach; do not go on a strict diet or hunger strike for the entire course.
Bodyflex activates the metabolic process, 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 (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: express set of exercises for weight loss
The proposed system is great for those who can't find time for a complete workout. However, despite the length of the classes (13 minutes), they are very effective. Such a complex should contain only one energy-intensive exercise that will charge the upper or lower part.
During your workout, you need to alternate movements for your leg and arm muscles. First comes the load on the arms, then on the legs. Thus, blood is carried 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 is working, the other can rest. The alternation will allow you to work non-stop and intensively. It is the last moment that is very important to get rid of the extra pounds.
A set of exercises to lose weight at home should include the most energy-intensive movements that load multiple muscle groups at the same time. For example, in the gym, this includes deadlifts, 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 the push is replaced with forward push-ups, standing on one leg.
An example of a 13-minute complex:
- Squats with feet shoulder-width apart;
- Raise straight arms with load forward;
- Squat with legs apart;
- Raise your arms straight with weight to the sides;
- lunge squats;
- Leans forward, weighted hands come down and then away.
This expressed aptitude has a significant advantage over training at the gym: you don't have to visit one, allocating a large amount of time; you can do it every day, up to twice, as short, intense workouts don't put a strain on the muscles and they 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 to establish a connection with the body and give it beautiful shapes. Yoga classes change the practitioner's weight, transform a person, change their lifestyle, attitude towards the world around them and themselves, transform it into a natural state of health and balance.
Yoga for weight loss and cellulite are traditional Hatha Yoga asanas (postures), which are built in a special order, affect specific muscle groups and lead to a restructuring of the body structure.
A set of strength exercises for effective weight loss
You have to be careful when doing this kind of thing. Beginners love to increase the intensity of their workouts to get results sooner. But you should refrain from such actions, otherwise you may suffer serious injuries. Basically, the basic complex for beginners is enough.
Once you master the execution technique, you can increase the load:
- The bench press belongs to the basics 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 dumbbells to the side. Perform standing/sitting. The deltoid muscles of the shoulders are loaded. The 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;
- Triceps are muscles at the back of the forearm. Performed sitting on a bench. The dumbbell is held with the arm extended above the head, and after fixing the forearm immobile, the arm is bent at the elbow and lowered 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 in the front of the forearm. IP: sitting on a bench, arms lowered with weight, palms facing inward. The hands, bending the elbows, lift the weight to the chest, while the torso should not move. Run 15 times;
- Lifting the hips will correct the shape of the buttocks, strain the hamstrings and lower back. IP: lying down, legs bent, feet flat on the floor. They try to lift their hips as high as possible, then hold for a few seconds and return to the PI. Run 15-18 times;
- Twisting in the press is a load on the rectus abdominis muscles. Standard execution: lying down, hands behind head, knees bent at a 90° angle, shins parallel to the floor. The trunk is moved forward, raising the shoulders. Slowly returning to IP. Repeat - 25-30 times;
- The squat works your buttocks and large thigh muscles. Repeat - up to 15 times. You can increase the effectiveness of the exercise by holding dumbbells.
Clearly following this energy loading program, you need to listen to your body. This will allow you to understand when it is time to increase loads.
Sports nutrition complex for weight loss
These additional measures are suitable for people with excess fat mass of any 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 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 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 to detoxify the body, increases muscle mass, reduces cholesterol, has antioxidant effect. BCAA amino acids primarily restore muscles.
They make up a third of the amino acids and participate in anabolism processes. BCAA amino acids protect muscle tissue from destruction, increase lean muscle mass, reduce fat percentage and increase strength.