Almost all weight loss methods are combined with physical activity. That is, while dieting, you need to exercise or perform a suitable set of weight loss exercises. The latter also has a wide variety, so everyone who is losing weight can choose for themselves.
A set of bodyflex exercises for quick weight loss
This system refers to breathing exercises. Bodyflex combines certain loads with breathing exercises. Aerobic respiration is the foundation of this system, which fills the body with oxygen and can break down fat.
The pose builds muscles, restores muscle elasticity, and also tightens the skin, which is important for cellulite. At the same time, a slow, calm training rhythm is more effective than vigorous running or strength training.
The main content of this system is aerobic respiration, and exercises are carried out on this basis. Due to this, the body is enriched with oxygen and fats and lipids are burned. Special diaphragmatic breathing is required - inhaling through the nose and exhaling through the mouth. After the first workout, overall health improved, energy increased, and mood increased.
This set of exercises for rapid weight loss has several advantages:
- You can practice at home, 15-20 minutes a day is enough;
- 5-15cm reduction in waist circumference after 5-7 workouts;
- This system is not only good for 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 groups, with a coach.
When doing bodyflex, you must follow 3 rules: train regularly; practice on an empty stomach; do not go on a strict diet or fast for the entire course.
Bodyflex activates metabolic processes, enhances lymph flow (the body gets rid of harmful substances faster), reduces stomach volume, allows you to reduce total volume and correct individual problem areas (buttocks, waist, buttocks, arms, etc. ). ).
Breathing exercises allow you to: shed excess weight; reduce cellulite; reduce nervous tension; improve skin condition and overall health; have a general rejuvenation of the body, increase flexibility and grace; activate blood circulation and speed up the cleansing and digestive process.
Fitness: Quick Weight Loss Exercises
The proposed system is perfect for those who can't find time for a full workout. However, despite the class duration (13 minutes), they are very effective. Such a complex should contain only one energy-intensive movement, either top or bottom.
During the workout, you need to alternate the movements of the leg and arm muscles. First the load on the arm, then the load on the leg. Therefore, blood is driven from top to bottom throughout the body and vice versa. All in 13 minutes, 3 or 4 of these cycles can be done. While one part of the body is working, another part can rest. Rotation will allow you to focus on uninterrupted work. This is the last minute to lose the extra pounds.
A set of exercises for weight loss at home should include the most energy-intensive exercises that load multiple muscle groups at once. In the gym, for example, these include deadlifts, bench presses, and barbell squats. Instead of doing presses at home, they did regular push-ups on the floor, squats with no load, and single-legged forward bends instead of thrusts.
A 13 minute complex example:
- Squat with feet shoulder-width apart;
- Raise the straight arm with the load forward;
- Squat with legs apart;
- Raise the straight arms to the sides with the weight;
- lunge squat
- Lean forward, lower your weighted hands, and then spread out.
This quick workout has a significant advantage over training at the gym: you don't need to go to one, allocating a lot of time; you can do it once, or even twice a day, because short bursts of high-intensity workouts don't overload the muscles, And they recover normally.
Yoga complex for health and weight loss
This system works not only to get rid of excess weight, but also to improve the entire body. Specially chosen asanas will help to establish a connection with the body and give it beautiful form. Yoga classes change the practitioner's weight, change a person, change his lifestyle, change his attitude towards the world around him and himself, and bring him into a state of natural health and balance.
Weight loss yoga and cellulite are the traditional asanas (postures) of hatha yoga, which are constructed in a special order, affecting specific muscle groups and leading to a reorganization 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 like to increase the intensity of their workouts for faster results. But you should avoid such behavior or you could be seriously injured. Basically, the basic complex for beginners is enough.
After mastering the execution skills, you can increase the load:
- The bench press is the foundation of weightlifting, but it's also very effective for women. The bench press can increase the load on the chest muscles and speed up the metabolic process. Do it slowly up to 10 times;
- Lift the dumbbells to the side. Perform standing/sitting. The deltoid load on the shoulders. Hold the dumbbells along your body, then raise your arms to the sides parallel to the floor and slowly lower. To work the front of the muscle, the arm is raised forward. Repeat the lift 12-15 times;
- The triceps are the muscles in the back of the forearm. Sit on a bench and perform. Raise the dumbbells straight overhead, then, with your forearms still, bend your arms to your elbows and lower your back with the load. Repeat up to 15 times per hand;
- Of course, in basic strength exercises, the biceps -- the muscles in the front of the forearm -- are loaded. IP: Sit on a bench, arms lower with weight, palms inward. Bend your elbows with your hands and lift the weight to your chest without your torso moving. Execute 15 times;
- Raising the hips corrects the shape of the hips and puts a load on the hamstrings and lower back. IP: Lie down with your legs bent and your feet pressed to the floor. They try to lift their hips as high as they can, hold for a few seconds, and then return to the PI. Perform 15-18 times;
- Twisting on the press is a load on the rectus abdominis. Standard Execution: Lie down with your hands behind your head, knees bent 90°, and calves parallel to the floor. Move your torso forward, raising your shoulders. Slowly return to IP. Repeat - 25-30 times;
- Squats work the big muscles of the hips and thighs. Repeat - up to 15 times. You can increase the effectiveness of your workout by holding dumbbells.
Obviously following this power loading procedure, you need to listen to your body. It will give you an idea of when it's time to increase the load.
Sports Nutrition Complex for Weight Loss
Such additional measures apply to people of any gender who have excess fat mass and do not have cardiovascular disease. Typically, the kit includes a fat burner (thermogen), L-carnitine, BCAA amino acids, protein, and vitamins/minerals. Sports nutrition is often used by professional athletes, but recently it has become popular among those who want 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, a fat burner that has several important functions in the body: destroys fat cells, increases energy (mental and physical), helps detoxify the body, increases muscle mass, reducesCholesterol, has antioxidant properties. BCAA amino acids primarily restore muscle.
They make up one-third of amino acids and are involved in anabolic processes. BCAA amino acids protect muscle tissue from destruction, increase lean muscle mass, reduce fat percentage, and increase strength.