Almost all weight loss methods are combined with physical activity. That is, while on a diet, you need to exercise or perform an appropriate set of weight loss exercises. The latter are also presented in a great variety, so that anyone who loses weight will be able to choose the option only 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 fat.
The 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 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 - inhalation through the nose, exhalation through the mouth. Even after the first training 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;
- Waist volume 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 coach.
When doing bodyflex, you must adhere to 3 rules: exercise regularly; practice on an empty stomach; do not follow a strict diet or 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 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; cellulite reduction; reduction of nervous tension; improving the condition of the skin 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: an express set of weight loss exercises
The proposed system is great for those who can not find time for a full workout. However, despite the length of hours (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 the workout you should alternate movements for the muscles of the legs and arms. First comes the load on the arms, then on the legs. Thus, the blood moves throughout the body from top to bottom and back. In just 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 continuously and intensively. This is the last moment that is very important to get rid of extra pounds.
The 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, they include deadlifts, bench press 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 by bending forward, standing on one leg.
Example of a 13-minute complex:
- Squats shoulder-width apart;
- Raising straight arms with a load forward;
- Squat with legs wide apart;
- Lifting straight arms with weight to the sides;
- Squat with a slope;
- He leans forward, his arms down with his weight, and then they move apart.
Such an express gym has a significant advantage over fitness training: you do not need to visit one, spending a lot 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 is aimed not only at eliminating excess weight, but also at improving the whole body. Specially selected asanas will help to establish a connection with the body and will give the latter beautiful shapes. Yoga lessons change the weight of the practitioner, transform the person, change his lifestyle, attitude to 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 specific muscle groups and lead to restructuring of the body structure.
A set of strength exercises for effective weight loss
You have to be careful while doing such things. Beginners like to increase the intensity of their workouts to achieve results faster. But you must refrain from such actions, otherwise you may get a serious injury. In general, the basic complex for beginners is sufficient.
Once you have mastered the technique of execution, you can increase the load:
- The bench press is the main one in lifting weights, but it will also be very effective for women. The press on the bench loads the muscles of the chest, accelerates metabolic processes. Perform slowly up to 10 times;
- Lifting dumbbells to the side. Do 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 of the muscles, the arms are raised forward. Repeat 12-15 lifts;
- The triceps are muscles in the back of the forearm. It is performed sitting on a bench. The dumbbell is held with an outstretched hand over the head, then, fixing the forearm motionless, the arm is bent at the elbow and lowered back with the load. Repeat up to 15 times for each hand;
- Among the main strength exercises, of course, there are loads on the biceps - the muscles of the front of the forearm. IP: sitting on a bench, hands down with weights, palms facing inward. The arms, bending at the elbows, lift the weight towards the chest, while the torso should not move. Perform 15 times;
- Lifting the thighs will correct the shape of the buttocks, will give a load on the hamstrings and lower back. IP: lying down, legs bent, pressed to the floor. They try to lift their hips as high as possible, then hold for a few seconds and return to PI. Perform 15-18 times;
- Twisting the press is a load on the straight abdominal muscles. Standard version: lying down, hands behind the head, knees bent at an angle of 90 °, shins parallel to the floor. The trunk moves forward, lifting the shoulders. I am slowly returning to IP. Repeat - 25-30 times;
- Squats work for the buttocks and large thigh muscles. Repeat - up to 15 times. You can increase the effectiveness of the exercise by holding dumbbells.
Clearly following this program of power loads, you need to listen to your body. This will allow you to know when it is time to increase the load.
Sports nutrition complex for weight loss
Such additional measures are suitable for people with excess fat of any sex, who do not suffer from diseases of the cardiovascular system. The kit usually includes fat burners (thermogenics), 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 are losing weight.
Thermogens 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: destroys fat cells, increases energy (mental and physical), helps detoxify the body, increases muscle mass, lowers cholesterol, has antioxidant effects. BCAA amino acids mainly repair muscles.
They make up one third of the amino acids and are involved in anabolic processes. BCAA amino acids protect muscle tissue from breakdown, increase lean muscle mass, reduce fat percentage and increase strength.