Almost all weight loss methods are combined with physical activity. That is, during a diet you need to play sports or do appropriate exercises for weight loss. The latter are also presented in a wide variety, so everyone who is losing weight can choose the option only for themselves.
A set of Bodyflex exercises for quick weight loss
This system relates to breathing exercises. Bodyflex combines certain loads with breathing exercises. The aerobic respiration that underlies the system saturates the body with oxygen, which can break down fat.
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 training pace has a stronger effect than intensive running or strength exercises.
The main thing in this system is aerobic breathing, on the basis of which exercises are performed. As a result, 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 training, there is an improvement in general well-being, increased energy and mood.
This series of exercises for losing weight fast has several advantages:
- You can practice at home, 15-20 minutes a day is enough;
- Waist volume decreases by 5-15 cm after 5-7 workouts;
- This system not only has a positive effect 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.
With Bodyflex you have to stick to 3 rules: train regularly; practice on an empty stomach; Do not go on a strict diet or go on a hunger strike throughout the course.
Bodyflex activates the metabolism, improves the lymphatic flow (pollutants are eliminated from the body more quickly), reduces the volume of the stomach, enables the reduction of the total volume and corrects individual problem areas (bottom, waist, hips, arms, etc. ). ).
Breathing exercises allow you to: get rid of excess weight; reduce cellulite; reduce nervous tension; improvement of 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 full workout. However, despite the length of the lesson (13 minutes), they are very effective. Such a complex should contain only one high-energy exercise that loads either the top or bottom.
During training, you need to alternate movements for the muscles of the legs and arms. First the load comes on the arms, then on the legs. This is how the blood is driven through the body from top to bottom and vice versa. All in 13 minutes 3 or 4 such cycles can be completed. While one part of the body is working, the other can rest. Variety allows you to work non-stop and intensively. It is the last moment that is very important to get rid of extra pounds.
A set of exercises for losing weight at home should include the most energy-intensive movements that work several muscle groups at once. In the gym, these include deadlifts, bench presses, and barbell squats. Instead of a press at home, they regularly do push-ups from the floor, squats are performed without a load, and the push is replaced with forward bends standing on one leg.
An example of a 13-minute complex:
- squats with feet shoulder-width apart;
- Raise straight arms forward with a load;
- squats with legs wide apart;
- Lift straight arms to sides with weight;
- squats;
- Leans forward, hands with weight go down, then spread apart.
Such express fitness has a significant advantage over training in the gym: you do not need to visit a gym and spend a lot of time. You can do it every day, even twice, since short intense training sessions 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 getting rid of extra pounds, but also at improving the body as a whole. Specially selected asanas 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 towards themselves, bring them to a state of natural health and balance.
Yoga for weight loss and cellulite are traditional hatha yoga asanas (postures) that are built in a specific order, targeting specific muscle groups and leading to a restructuring of the body structure.
A set of strength exercises for effective weight loss
You have to be careful with things like that. Beginners love to increase the intensity of their workouts to get results faster. However, you should refrain from such actions, otherwise you could sustain serious injuries. In principle, the basic complex is enough for beginners.
Having mastered the execution technique, you can increase the load:
- The bench press is one of the basics in weightlifting, but it is also very effective for women. The bench press loads the chest muscles, accelerates metabolic processes. Perform slowly up to 10 times;
- Lift dumbbells to the side. Perform standing/sitting. The deltoids of the shoulders are engaged. Dumbbells are held along the body, then the arms are raised parallel to the floor to the sides and slowly lowered. To train the front muscle groups, the arms are raised in front. Repeat 12-15 lifts;
- Triceps are muscles on the back of the forearm. Performed sitting on a bench. The dumbbell is held overhead with the arm extended, then, after fixing the forearm motionless, the arm is bent at the elbow and lowered backwards with the load. Repeat up to 15 times for each hand;
- Of course, among the basic strength exercises there are loads for the biceps - the muscles of the front of the forearm. IP: Sitting on a bench, arms lowered with weight, palms turned inward. Hands bending at the elbows raise the weight to the chest while the torso should not move. Perform 15 times;
- Raising the hips corrects the shape of the buttocks and puts stress on the hamstrings and lower back. IP: Lie down, legs bent, feet pressed to the floor. You try to raise your hips as high as you can, then pause for a few seconds and return to PI. Perform 15-18 times;
- Twisting on the press is a strain on the straight abs. Standard form: lying down, hands behind head, knees bent at a 90° angle, shins parallel to the floor. The torso is moved forward, raising the shoulders. Slowly back to IP. Repeat - 25-30 times;
- Squats work the buttocks and large thigh muscles. Repeat - up to 15 times. You can increase the effectiveness of the exercise by holding dumbbells.
Of course, after this power-loading program, you need to listen to your body. It allows you to understand when it's time to increase loads.
Complex of sports nutrition 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 contains fat burners (thermogenics), L-carnitine, BCAA amino acids, protein, and vitamins/minerals. Sports nutrition is often used by professional athletes, but has recently become popular with people trying to 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. BCAA amino acids primarily restore muscle.
They make up a third of the amino acids and are involved in the processes of anabolism. BCAA amino acids protect muscle tissue from destruction, increase muscle mass, reduce fat percentage and increase strength.