Almost all methods for weight loss are combined with physical activity. That is, while dieting, you need to play sports or do some suitable exercise to lose weight. The latter is also presented in a very diverse manner, so everyone who is losing weight will be able to choose the option that is exclusive to him.
Bodyflex exercises to lose weight quickly
This system refers to breathing exercises. Bodyflex combines certain loads with breathing exercises. Aerobic respiration, the basis of the system, saturates the body with oxygen that can break down fats.
The postures train 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 high-intensity or strength-training exercises.
The main thing in this system is aerobic respiration, on the basis of which exercises are performed. As a result, the body is enriched with oxygen, fat and lipids are burned. In particular, it is necessary to breathe through the diaphragm - inhale through the nose, exhale through the mouth. Immediately after the first workout, there is an improvement in overall health, increased energy, mood.
This set of exercises for quick weight loss has several advantages:
- You can practice at home by yourself, 15-20 minutes a day is enough;
- Waist circumference after 5-7 training sessions reduced by 5-15 cm;
- This system has a beneficial effect not only on the body. Certain 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: conduct regular training; exercise on an empty stomach; Do not go on a strict diet or go on a hunger strike during the treatment.
Bodyflex activates metabolism, enhances lymphatic flow (the body removes harmful substances faster), reduces the volume of the stomach, allowing you to reduce the total volume and correct problem areasindividually (buttocks, waist, hips, arms, etc. ).
Breathing exercises allow you to: get rid of excess weight; reduce cellulite; reduce nervous tension; improve skin condition and overall health; has a general rejuvenating effect on the body, increasing flexibility and grace; activates blood circulation, accelerates the process of cleansing and digestion.
Fitness: quick exercises to lose weight
The proposed system is great for those who can't find the time for a full-blown workout. However, despite the length of the classes (13 minutes) they are very effective. Such a complex should contain only one high-energy exercise that will load both the upper or lower body.
During the exercise, you need to alternate movements for the legs and arms. First the load on the arms, then the legs. As a result, blood is directed throughout 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 active, the rest can rest. Rotation will allow you to work nonstop and intensively. This is the last very important moment to lose weight.
The set of weight loss exercises at home should include the movements that consume the most energy, loading multiple muscle groups at once. In the gym, for example, these include dumbbells, bench presses, and dumbbell crunches. Instead of pressing at home, they do regular push-ups from the floor, squats without load, and the thrust is replaced by forward bends, standing on one leg.
An example of a 13 minute complex:
- Squat with feet shoulder-width apart;
- Raise the arm straight with a forward load;
- Squat with legs wide apart;
- Raise arms straight with weights to the sides;
- Lunge squats;
- Lean forward, arms drop dumbbells down and outstretched.
Such rapid fitness has a significant advantage over training in the gym: you do not need to visit one, allocating a large amount of time; you can do it every day, even twice, because short high-intensity exercises don't overload the muscles and they can recover normally.
Complex yoga for health and weight loss
The action of this system is not only aimed at getting rid of excess weight, but also improving the whole body. Specially selected asanas will help to establish a connection with the body and result in good shape later on. Yoga lessons change the practitioner's weight, transform a person, change his lifestyle, his attitude towards the world around him and himself, turning him back to a state of health and natural balance.
Weight loss yoga and cellulite are traditional asanas (postures) of Hatha yoga, built in a special order, affecting specific muscle groups and leading to restructuring of the body.
A set of strength exercises for effective weight loss
You have to be careful while doing this kind of stuff. Beginners like to increase the intensity of their workouts to get results sooner. But you should limit such actions, otherwise you may get seriously injured. Basically, basic complexity for beginners is enough.
After mastering the execution technique, you can increase the load:
- The bench press is a basic exercise in weightlifting, but for women it can also be very effective. The exercise chair pushes the chest muscles, speeds up the metabolism. Do it slowly up to 10 times;
- Lift weights to the side. Perform standing/sitting. The deltoid muscles of the shoulder are loaded. Dumbbells are held along the body, then arms extended to the sides parallel to the floor, slowly lower. To work the anterior parts of the muscle, the arms are brought forward. Repeat 12-15 lifts;
- The triceps is the muscle on the back of the forearm. Perform sitting on a bench. Dumbbell is held with one arm outstretched overhead, then, immobilized forearm, arm bent at elbow and lowered back with load. Repeat up to 15 times for each hand;
- Among the basic strength exercises, of course, there are exercises for the biceps - the muscles of the forearms. IP: sit on a bench, hands down, palms facing in. Hands, bent at the elbows, lift the weight to the chest, while the torso should not move. Perform 15 times;
- Elevating the hips corrects the shape of the buttocks, strengthening the hamstrings and lower back. IP: lie down, legs bent, feet pressed to the floor. They try to raise their hips as high as possible, then linger for a few seconds and return to the PI. Perform 15-18 times;
- Twisting on the press is a load on the rectus abdominis muscles. Standard exercise: lie down, hands behind your head, knees bent at 90°, shins parallel to the floor. The trunk is moved forward, raising the shoulders. Slowly return to IP. Repeat - 25-30 times;
- Squats work to lift the glutes and large thighs. Repeat - up to 15 times. You can increase the effectiveness of the exercise by holding weights.
Obviously after this load program, you need to listen to your body. It will allow you to understand when to increase the load.
Sports nutrition complex for weight loss
Such additional measures are suitable for people with excess fat mass of any gender without diseases of the cardiovascular system. Typically, a kit includes a fat burner (thermogenesis), L-carnitine, BCAA amino acids, protein, and vitamins/minerals. Sports nutrition is often used by professional athletes, but recently it has become popular among people who lose weight.
Thermogenics increase thermogenesis, speed up metabolism, suppress appetite and activate the central nervous system. L-carnitine is an amino acid that, similar to vitamin B, is a fat burner and performs several important functions in the body: destroying fat cells, increasing energy (mental and physical), Helps detoxify the body, increases muscle mass, lowers cholesterol, has an antioxidant effect. The BCAA amino acid is primarily for muscle recovery.
They make up a third of amino acids and are involved in anabolic processes. The BCAA amino acids protect muscle tissue from destruction, increase lean muscle mass, decrease fat percentage, and increase strength.