The most effective exercises to lose weight.
Many people mistakenly believe that in order to get the figure of their dreams, they need to work hard in the gym, but there are a sufficient number of effective exercises to do at home. We'll tell you how to quickly lose weight without a gym membership.
Any physical activity helps you shed unwanted pounds faster because during exercise you burn more calories than you consume. Also, in addition to getting in beautiful shape, training will help improve health, the functioning of all human organs, joint mobility and capillary density, increase endurance, and strengthen bones.
It's important to note that men and women lose weight differently. Women's bodies accumulate fat faster, since their bodies are designed for having children. In men, on the contrary, the body burns fat more actively, and most importantly, it builds muscle more easily. Therefore, women have a longer and more difficult time achieving an ideal figure.
It is also easier for people from 18 to 30 years old to lose unwanted weight, because after 30, metabolism slows down. Keep this in mind when choosing a training program.
Remember that before any physical activity it is necessary to warm up your muscles and joints. And try not to overeat before class. The complex itself can be done both in the morning and in the evening. According to experts, exercising in the afternoon can improve fat metabolism and also keep blood sugar levels stable. And morning ones increase the metabolic rate. But to get rid of extra pounds faster, it is more effective to do exercises before breakfast. It is enough to train three to four times a week, do not forget that the muscles need to recover, for this they need one or two days to rest.
The most effective exercises in the fight against excess weight are cardio and strength training. Cardio training is an energy-intensive exercise that helps keep your body toned and lose weight. People often choose running, but few people know that it can be replaced with a set of exercises that will also make you sweat. Strength exercises speed up your metabolism, and most importantly, fat continues to burn even after exercise.
We have compiled for you a selection of the most effective techniques for losing weight at home.
Pelvic lifts
During the exercise, the muscles of the thighs, buttocks, and lower back work. About 5 kcal is burned in one minute.
Technique:
Take a position lying on your back.
Then the right leg must be bent at the knee, while the left leg must be placed on the heel.
Straighten your right leg, lift it, while lowering your pelvis so that your buttocks tighten.
Do the same with your left leg. Then alternate legs.
Completion time: 10 minutes.
Lunges in place
When lunging, the muscles of the buttocks, thighs and legs are involved. One minute of squats consumes about 14 kcal.
Technique:
Stand up straight. Hands on the belt. Lunge with your right leg so that your knee angle is 90 degrees. Keep your back straight and your knee should not go beyond your toe.
Return to the starting position with your back straight.
Repeat the same on your left leg.
Perform lunges, alternating legs.
Completion time: 10 minutes.
Jump Squats
This squat uses the muscles of the thighs, buttocks, legs, calves, back, arms and abs. This exercise allows you to burn 70 calories in five minutes.
Technique:
To begin, stand up straight with your hands clasped in front of you.
Do a classic squat, note that your feet should not leave the floor, and transfer your body weight from your toes to your heels.
Then push your feet off the floor, making a jump, while your arms should be straight and you need to move them slightly back.
After landing, hold for a few seconds in the starting position.
Exercise time: 3 minutes.
Ice skating
An exercise that simulates speed skating. It works your legs and core muscles and increases your heart rate. In five minutes, 54 kcal are burned.
Technique:
First, lean your body forward with your back straight.
Perform a sliding jump with your right foot to the right side, while moving your hands to the right as well.
Then cross your left leg over your right leg and leave it suspended.
Repeat the same thing, but to the left.
Remember that the body does not straighten during the exercise. And the technique itself is performed with quick movements and without stopping.
Exercise time: 7 minutes.
Jumping rope
Here, many muscles are stressed: legs, calves, thighs, buttocks, arms and abs. By doing this exercise for 15 minutes, you can burn 200 kcal.
Technique:
Take the jump rope in your hands, your back should be straight and your shoulders should not be tense.
Then start performing low, frequent jumps.
You can jump on two legs at the same time, or you can transfer your body weight from one leg to the other. In the second case, stand on the supporting leg and place the other foot next to it. You need to move not forward, but from side to side.
Completion time: 10 minutes.
Please note that if you have problems with your joints, spine, heart or blood vessels, or are obese, be sure to consult your doctor.
0 Comments