List of effective weight loss exercises for beginners

Exercises for weight loss

To get rid of excess weight, it is not necessary to drive at all difficult trainings in the gym and torture a diet.Of course, if we talk about many weight losses and health problems, the help of a professional nutritionist and coach will need.But if you just want to drop 5-6 kilograms and remove the boring belly, you can easily do it at home.

Why don't we lose weight

It is worth starting with the unique characteristics of the body.Someone immediately loses weight on lower stress, because some stress is an easy way to get 5-10 pounds, regardless of the amount of food.Someone can be flooded with cakes and get an increase in 0.5 kilogram weight, and someone "spreads" from one view of the cake.The point is metabolism.And if nature didn't give you a chance to get rid of fat in a couple of campaigns in the hallway, you shouldn't despise.Regular physical activity, proper nutrition and refusal of bad habits is the key to health and a beautiful face.Yes, you may never come to the ideal of the body on the beach, but you can feel healthy and confident without it.In addition, some simply can't afford regular visits to fitness rooms and sports complexes: no time, money, and sometimes as desired.In this case, the training can be reported on its own, at home.In this article, we collected effective exercises for weight loss that can be done independently.

Important point: Sometimes weight doesn't go because of health problems.In this case, excess weight acts as a symptom: problems can be with the thyroid gland, cardiovascular system and hormonal background in women.Therefore, if the weight began to grow suddenly and leaves no diet on the diet, this is an opportunity to consult urgently with a doctor and take numerous tests.

Memo for weight loss

A kilogram of fat and weight muscle occupy a different amount in our body.But unfortunately, when you try to lose weight exclusively with the help of a diet, the muscles are primarily "exhausted".This is due to the fact that the body that has stress (and any diet is stress) to defend yourself intensively.The reaction of the ancient brain is activated, which is a sharp decline in daily calories proof that the body must be translated into urgent.Deponent reserves are deposited, in a person energy disappear: the body goes into energy mode - which allows you to survive without food.Therefore, any disfigure will not give the expected effect, if you suddenly or do not support physical efforts.What should I remember if you want to lose weight?

  • The contents of the calorie container must be gradually reduced.You can't stop eating abruptly, fried meat, sweets and stop frying food in butter if you've done it in recent years.All harmful needs to be a nutrition should be gradually left.If you usually consume 2000 calories a day, for weight loss must be reduced to 1,500.But you have to do it for three to four weeks, not faster!
  • Control the insulin level.This hormone transports glucose throughout the body, increasing the supply of glycogen in the muscles.It is that substance is needed for efficient training.Insulin rises after each meal, interrupting fatty cell processing in 1-2 hours.That is, regular snacks with sandwiches, cookies and sweets increase weight, because insulin production increases.Carbohydrates should be consumed only in a strictly defined time and do not exceed the daily dose in accordance with the harmonious calculation of carbohydrates proteins.
  • Train regularly.Exercises for beginners are good in being simple and easy to perform.So you don't need to throw them: If you have trained two weeks and then you left a few days - there will be no results.A serious systematic approach is required for the effect.The habit is produced in forty days, so at least a month, they will have to honestly and regularly perform all exercises.

Interesting fact: Simple walks help in weight loss.Yes, it is completely optional to run in the morning and evening.First, an irregular race is harmful to knee joints.Second, he goes for a walk in some loss of weight is mentally lighter and more comfortable than a race.The only condition: Daily walks should be at least 3 kilometers.Ideally, 6-10, but a little agreement with such exploitation.

Best training exercises at home

How to fight with excess weight at home if there is no simulator?Fortunately, there is a number of exercises to start losing weight, which help fight deposits in any part of the body.

Burper

Burpee.This is one of the most efficient exercises, the results whose results can be seen in 5-6 regular trainings.It seems complex in the beginning, but in fact, it is a burpee that gives a balanced load of all muscle groups, allowing you to burn your fat quickly.Exercise is done as follows:

  • Stand exactly, your legs shoulder - spread.Start the squat;
  • Stay below, place your hands on the floor on the sides of the body;
  • Sharply rub your legs, lower your breasts to the floor, like when push -ups;
  • Raise your chest, jump forward, go back to the lower position of the squat;
  • Rail abruptly and jump, slap your hands over your head.

It is recommended to execute 10 times 2-3 accesses.If such an amount seems difficult for you, first, two accesses and 5 times with a gradual increase in load will be sufficient.It will not just help quickly to get rid of fat, but also develop a respiratory system.

Push -ups. Exercise that is necessarily involved in each training program.It helps to do the back muscles, get rid of fat in your armpit, pump and raise your chest muscles.Exercise is done as follows:

  • Take an emphasis lying down.Arms at the shoulders level, legs on the width of the hips;
  • Bring your chest on the floor, the position "bar" should be preserved;
  • Exhale and go to the initial position.

Repeat from 10 times, depending on your own preparations and possibilities.In addition, you can encourage yourself from the couch, or you can put your feet on the couch: such a reverse push -up is even better elaborate with the muscles of the chest, which are especially relevant to women with large chests.

Jack Jack. This exercise can be called the next step after Burpee and pushing.Used for cardio loading and allows you to make excess calories efficiently.We perform exercise as follows:

Jack
  • Put your legs Rame-Windth;
  • Start guiding jumping, make swings hands;
  • Alternate arm movements up and down in every jump.

The access number depends on your preparation.Execute the exercise up to 20-30 times in one approach.

Foot rotation.Exactly a minute to execute - and a great score after a few grades.This exercise helps make print muscles, get rid of the "page" and gives an additional load on the inner thighs.Execute the exercise as follows:

  • Stand straight, the legs shoulder-windth separate their hands behind the back of the head;
  • Lift your leg, bend it at right angles and start rotating aside for 15-20 seconds;
  • Same - but with another foot;
  • Then repeat the exercise, making rotations in the other direction.

You can increase execution time if you are strong enough.

Rack. A perfectly familiar exercise, for which you will need a missile.You can jump on a rope from 0.5 to 2 minutes, gradually increasing the speed and intensity of jumps.Exercise helps to get fat quickly in all parts of the body.

Retreat.Not everyone has a home horizontal bar, but it is probably in the yard.Such an exercise does not only help pump hands, it works literally on all muscles in the body.Therefore, withdrawal will help lose quickly even those who do not help other exercises.Enforcement technique can be completely different.

Raising your knees. You can perform both standing and on a transecution.In the first case, stand flat and alternately pull your knees on your chest: This will allow you to do the corn muscles and back.In the second case, you will take place on the bar and pull both legs to your chest at the same time: the load will be larger, not only on your feet and back, but also on the muscles of the press.

As you can see, in training for weight loss at home, there is nothing supernatural hard;Absolutely everyone with any level of sports training can perform them.

Additional training

Those who are not sufficient for ordinary exercises, we suggest considering several additional training options for beginners.These are modern and useful classes that allow you to strengthen muscle and stretching ligaments.

Yoga.The practice is not for all: contraindicated for people with the diseases of the muscle-bone system and the rear injury.The rest can include video from the internet and enjoy the simplest Asanas for beginners.It is not necessary to go to the gym for this.Plus yoga is that behind its light (in the initial phase) the possibility of rapid burning of a large number of calories.

Pilates.You can get involved in them, like yoga, without an instructor.Just get a carpet, see a few basic exercises and strengthen your own muscles at home.

Dance.Yes, you can also dance at home.And the most modern directions helps to solve excess fat.And lovers of traditional options can try to make abdominal dancing: belly dancing really perfectly strengthens muscles.

Diet

As we have already said, you can't eat fast food and try to lose weight.Training needs to be repaired diet.However, that does not mean that at all that this should be stable, except all the delicious and beloved from the diet.Diet here means a proper nutrition.And does not require a lot of restrictions.Her chief postulates are:

  • Lack of bad habits.Alcohol is very calorified, and cigarettes give a huge load not only on the lungs;
  • Rejecting products with high carcinogenic content, color, food additives, salt and sugar.Fastfood and factory sweets should disappear from the diet;
  • Drinking mode.Person must consume at least 2 liters of clean water (juices, tea and other drinks do not count);
  • Include more proteins and fiber in the diet.These are useful products that allow you to quickly saturate the body and at the same time do not give excessive calories;
  • Use special dietary supplements.For example, for weight loss, there are whole Herbalife products that reduce craving for candy and help remove excess water from the body.

And finally, it is worth noting that the excessive number of training cannot be less harmful than their complete absence.In everything you need to know the measure and observe balance.And then you will feel like a healthy person!