Almost all weight loss methods are combined with physical activity. That is, during a diet you need to play sports or perform a set of appropriate exercises to lose weight. The latter are also presented in a wide variety, so everyone who loses weight will be able to choose the right option for themselves.
A set of bodyflex exercises for rapid weight loss
This system refers to breathing exercises. Bodyflex combines certain loads with breathing exercises. Aerobic respiration, which underpins 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 training pace has a stronger effect than intense running or strength exercises.
The main thing in this system is aerobic respiration, 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 - inhale through the nose, exhale through the mouth. Already after the first training there is an improvement in general well-being, an increase in energy, mood.
This set of exercises for rapid weight loss has several advantages:
- You can practice at home, 15 to 20 minutes a day is enough;
- The volume of the waist 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 trainer.
When you do bodyflex, you must follow 3 rules: perform training regularly; practice on an empty stomach; do not go on strict diets or hunger strikes for the duration of the course.
Bodyflex activates the metabolic process, improves lymphatic 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 problems (buttocks, waist, hips, arms, etc).
Breathing exercises allow you to: get rid of excess weight; reduce cellulite; reduce nervous tension; improve skin condition and general well-being; has a general rejuvenating effect on the body, increases flexibility and grace; activates blood circulation, accelerates cleansing and digestion processes.
Fitness: express set of exercises for weight loss
The proposed system is ideal for those who cannot find time for a full workout. However, despite the duration of the lessons (13 minutes), they are very effective. Such a complex should contain only one energy-intensive exercise that will load either the top or the bottom.
During training, you need to alternate the movements of the muscles of the legs and arms. First comes the load on the arms, then on the legs. Thus, the blood is driven throughout the body from top to bottom and vice versa. All in 13 minutes, 3 or 4 of these cycles can be completed. While one part of the body is working, the other can rest. The alternation will allow you to work continuously and intensively. It is the last moment that is very important to get rid of excess pounds.
A set of exercises for losing weight at home should include the most energy-intensive movements that load several muscle groups at once. For example, in the gym, these include deadlifts, bench presses, and barbell squats. Instead of a home press, they regularly perform push-ups from the floor, squats are performed without a load, and the thrust is replaced by forward bends, standing on one leg.
An example of a 13-minute complex:
- Squats with feet shoulder-width apart;
- Raising straight arms with a forward load;
- Squats with legs apart;
- Raising straight arms with weight at sides;
- Lunge squats;
- Bends forward, hands with weight go down, then move apart.
Such express fitness has a significant advantage over training in a gym: you don't have to visit one, which gives you plenty of time; you can do it every day, even twice, because 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 getting rid of excess pounds, but also at improving the whole body. Specially selected asanas will help establish a connection with the body and give it beautiful shapes. Yoga classes change the weight of the practitioner, transform a person, change his way of life, his attitude towards the world around him and himself, transform 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 a restructuring of the body structure.
A set of strength training exercises for effective weight loss
You have to be careful doing this sort of thing. Beginners like to increase the intensity of their workouts in order to get results faster. But you should refrain from such actions, otherwise you risk serious injury. Basically, the basic beginner complex is enough.
After mastering the execution technique, you can increase the load:
- The bench press belongs to the basics in weightlifting, but for women it will also be very effective. The bench press strains the muscles of the chest, accelerates metabolic processes. Perform slowly up to 10 times;
- Raising dumbbells to the side. Perform standing/sitting. The deltoid muscles of the shoulders are solicited. 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 parts of the muscles, the arms are raised forward. Repeat 12 to 15 lifts;
- The triceps are muscles located at the back of the forearm. Played sitting on a bench. The dumbbell is held with an outstretched arm above the head, then, having fixed the motionless forearm, the arm is bent at the elbow and lowered with the load. Repeat up to 15 times for each hand;
- Among the basic strength exercises, of course, there are loads on the biceps - the muscles of the front of the forearm. IP: seated on a bench, arms lowered with weight, palms facing inward. Hands, bent at the elbows, lift the weight to the chest, while the torso should not move. Perform 15 times;
- Raising the hips will correct the shape of the buttocks, give a load on the hamstrings and lower back. PI: lying down, legs bent, feet resting on the ground. They try to lift the hips as high as possible, then linger for a few seconds and return to the PI. Perform 15-18 times;
- The twist on the press is a load for the rectus muscles of the abdomen. Standard execution: lying down, hands behind the head, knees bent at 90°, shins parallel to the ground. The trunk is forward, raising the shoulders. Slowly returning 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.
Clearly following this program of power loads, you must listen to your body. It will allow you to understand when it is time to increase the loads.
Sports nutrition complex for weight loss
These additional measures are suitable for people with excess body fat of any sex who do not suffer from diseases of the cardiovascular system. Typically, the kit includes fat burners (thermogens), L-carnitine, BCAA amino acids, proteins and vitamins/minerals. Sports nutrition is often used by professional athletes, but recently it has become popular among those losing 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, increasesmuscle mass, lowers cholesterol, has an antioxidant effect. BCAA amino acids primarily restore muscle.
They constitute a third of the amino acids and take part in the processes of anabolism. BCAA amino acids protect muscle tissue from destruction, increase lean muscle mass, reduce fat percentage and increase strength.