For a harmonious figure, you need not only a diet, you need to choose the most effective exercises for losing weight. But remember that it is very important to take them in a balanced way in order to assess the real possibilities. Sometimes the simplest exercises for weight loss give the best result, if only because it is easier for a person to learn how to perform them correctly. Much depends on what kind of lifestyle a person leads in general. So, at the same time, diet and exercises for weight loss give the maximum effect. However, a strict diet and strength training are not compatible, which already imposes restrictions and forces one to look for other methods. Consider what exercises to do to lose weight in one case or another.
Exercises for beginners
Experts recommend choosing simple complexes for every day, especially if a person does not have special physical fitness. Why not make things harder? Because too complex tasks reduce motivation for further exercises, not to mention the fact that muscles that are not used to such loads can become inflamed and hurt.
Much depends on how much time during the day goes to devote to sports. If going to the gym does not work out at all, then you can do the exercises in the office. Such movements for weight loss can be performed by a beginner. And some can be done even unnoticed by others. For example, you can forcefully pull in your stomach (to strengthen the abdominal muscles), you can periodically strain your buttocks without even getting up from the table. What other exercises can be done in the office? Even small squats are considered effective enough (it is enough to do 10-15 times every two hours). Some experts believe that bending and sipping (with effort) should be done. After that, you can easily massage your neck to increase blood flow. Of course, if the authorities look at such sets of exercises for weight loss in the workplace condescendingly.
Similar workouts can be done at home. Moreover, in this case, daily exercises for weight loss can be performed on a large ball - fitball. In this case, it plays the same role as an office chair, you can rely on it. With it, you can carry out both evening and morning exercises for weight loss, allocating about 20 minutes for them. Over time, you can increase their duration to half an hour, guessing the interval between them and the meal so that it is at least an hour. Each time these physical exercises for weight loss must be completed with stretching - stretching. It is also performed while sitting on a fitball, maintaining the correct posture and making slight tilts of the body in different directions.
Even in such a truncated form, such weight loss exercises in a week can reduce weight by 1 kg, provided that the nutrition is correct.
Strength exercises for weight loss: plank with modifications
There are different methods for losing excess weight. However, it is unlikely that something can be compared with strength training in terms of effectiveness. These are exercises for fast weight loss. They are performed using additional shells. Although there are some exercises that do not require anything else. For example, this is a classic plank. This is the name of the universal static exercise. It is suitable for those who, for some reason, cannot regularly go to the gym, but want to lose weight. The plank has two advantages - it does not take much time and is a very effective exercise.
Why does she provide weight loss? Because in the process of its implementation, all muscles work, although the greatest load falls, perhaps, on the abdominal muscles and buttocks. First of all, fat accumulations leave the lower abdomen, and only then the waist begins to decrease, since the lateral muscles are also involved. To achieve the best results, it is necessary to draw in the stomach during the exercises.
The work of the gluteal muscles is also important. This allows you to get rid of cellulite and tighten the shape well. Yes, and the leg muscles involve almost everything, from calves to thighs, so the legs also become slimmer. And, finally, this exercise, although it does not contribute to the weight loss of the hands, but flabbiness goes away, and they look more attractive.
The classic version of the plank looks like this: a stand in a lying position (performed on a hard surface or a yoga mat, the reference points are socks and elbows), then you need to lean on your forearms, while your head should be in line with the spine, but you need not look up, but down. It is important to monitor the position of the back so that it is straight and the lower back does not arch. The legs should also remain straight. Moreover, the closer the feet are moved, the more difficult it will be to perform it, which will increase efficiency. Here in such a tense position (and the abdominal muscles should also be tense) you need to stay for a certain time - at first, by this moment the body will tremble from overexertion.
This exercise must be done every day. It is recommended to start with 20-30 seconds, depending on the level of physical fitness. Gradually, you need to increase the duration of the exercise. Over time, you can reach up to 120 seconds. And you can modify the exercise. To do this, from this position, without helping yourself with your feet, go around the room 3 times.
The best exercises for weight loss are performed with dumbbells, that is, with weights. This may be the already mentioned bar, only in this case the hands rest on the floor without releasing the dumbbells. As such a workout will seem easier every day, it will be possible to complicate it by alternately raising your arms with dumbbells, bending them at the elbow and lingering in this position for 2 seconds. Basically all these exercises for weight loss of the whole body. And how to get rid of "accumulations" in any one problem area?
What should be done to lose weight calves?
It happens that with a sufficiently toned figure, the legs look thick due to full calves. In such cases, weight loss exercises should not be power, because in this case the legs will be pumped over, while they will not look slim, not to mention the fact that undesirable imbalances may appear. In addition, such classes should include general exercises for weight loss. Then the training will be harmonious. In this sense, many yoga asanas are very useful. They increase the elasticity of the muscles in general, and strengthen the back, and make the legs more slender.
If the usual exercises for weight loss are done at an intense pace, then a more gentle option is chosen for the calves. Several approaches are made with certain breaks so that there are no convulsions and other undesirable consequences. From additional sports equipment, you can use the already mentioned fitball or step platform, which at home can be replaced with a stable small bench.
Additionally
Stretching is an important exercise - a classic step forward, hands rest on the buttocks, the leg is slowly bent, and the other leg firmly rests on the floor. They remain in this position for 30 seconds, then change the leg. The classic "bicycle" is no less useful - in the supine position, with legs bent at the knees, they imitate movements like when riding a bicycle. Be sure to pull your socks towards you. When using a step platform, you can climb it like a regular step, while placing your legs in different ways, straight and diagonally, in order to use more muscles and train your foot at the same time, this will improve blood circulation.
Regular walking in place and squats can also be included in such a home exercise program. Over time, it will take not 20 minutes, but half an hour, but this will help to constantly stay in shape, improve blood circulation and avoid varicose veins, not to mention slimming legs, which in itself is a pleasant result.