What exercises will help you lose weight? The desire to lose weight is understandable and reasonable for those who really have problems with extra pounds and inches.
After all, there are also opposite cases, where girls, especially younger ones, are so self-critical that they consider themselves "fat" even with a weight of forty kilos. In this case, we can talk about another problem that lies in the field of psychology and eventually leads to anorexia.
But within the confines of this article, we will be discussing the really real issues of overweight that need to be treated and treated as effectively as possible.
First of all, you need to reconsider your life and the habits that are rooted in it. Do you like to eat before bed while sitting in a comfortable chair in front of the television? There is nothing to be ashamed of about it, but it contributes to excess weight, and how!
Or you are very addicted to dribbling one piece of cake after another. So much so that you don't even notice their number and the elapsed time? Then you will definitely need some advice on how to shed those extra pounds!
First of all, you need to remember that fatty foods, as well as various food additives, for example ketchup and mayonnaise, should leave your diet once and for all.
In addition, it is important to give up semi-finished products, because they will not lead to any good and all the calories spent in the gym will come back to you very quickly. It is better to fall asleep hungry than to be lazy while cooking dinner on the stove with natural ingredients.
A body slimming workout should always start with a warm-up. It is not wise to perform complex physical exercises right away. You should also take minimal breaks between exercises.
Weight loss exercises should be dosed, so it is important to remember a few simple rules. First of all, you should not do physical education for several days in a row - it is optimal to do it every other day, at intervals of 11: 00 a. m. to 2: 00 p. m. in the morning and from 6: 00 p. m. to 8: 00 p. m. in the evening.
It is during this time that your body is most predisposed to receive the positive energy of physical education.
It should also be remembered that the effectiveness of any set of training sessions does not take place more than four weeks in a row. Then you need to either increase the load, which is fraught with the appearance of the muscles and the disappearance of the waist as such, or change the set of exercises to a new, more perfect one.
Exercise for weight loss should be at least two hours before eating or sleeping. Thus, all results obtained during training will be used for future use.
Well, how can you forget that in general in life you have to lead an active life. If you have a sedentary job, you need to sign up for aerobics or swimming all the more.
There are several areas that are the most "problematic" when it comes to fighting overweight. Let's start to consider each of them more carefully, while focusing on the most effective exercises for weight loss in that particular area.
1. Chest area
Don't be surprised, but very often women, especially after childbirth, have problems with being overweight in the chest area. In order to lose weight in this area, you need to stand up straight and put your palms together so that only your fingers are touching. In this case, the elbows should be as wide as possible.
Gradually trying to move our shoulders down and back as much as possible, we rest our palms fully, then return to the starting position. At each approach, it is necessary to repeat this exercise at least twenty times, then there will be no problem of overweight in the chest.
2. Size zone
The next problem area is the waist area. This is where centimeters are more relevant, not kilograms. In order to get rid of fat cells in the waist, it is necessary to periodically repeat the inclinations of the legs, which are spaced shoulder width apart from a standing position.
In this case, each phase of the slopes must end with three attempts to tilt as low as possible. The effectiveness of exercises for which it is necessary to use a narrow bench with a stiff, but elastic padding is also proven in practice.
Sitting on a bench, hug your bent legs with your arms around your abdomen. By periodically throwing your legs forward, you can also get rid of inches, but only if all this is happening slowly.
Not far from the waist, there is another problem for most women - the stomach. With exercises for this zone, you need to be extremely careful, because our main task is not to pump up the muscles, but to precisely remove extra pounds.
But the exercises for the press, which are popular with everyone, are just a way to pump muscles, which is undesirable and not quite typical of gentle women.
Another thing is the notorious "twist" which is an exercise that involves moving towards each other with the legs side and head raised. This exercise is performed while lying down and promotes the rapid absorption of all fat cells in the abdomen.
In addition, lying down on the floor or on a special mat can be an effective exercise to eliminate the external manifestations of excess weight in the thigh area.
Just put your hands on your buttocks and lift your legs slightly above your body level while lying down. Next, it is important to tighten the muscles and spread the legs to the sides with maximum amplitude. Without haste, repeating such layouts a dozen times, you can give yourself the opportunity to rest.
Where there is excess fat on the thighs, there is bound to be a problem with the buttocks. To remove unwanted formations in this area of your body, you can do the following - sit on your knees and spread your legs as wide as possible in the foot area so that a void forms under the buttocks.
At the same time, you should keep your hands on your belt and alternately try to reach each buttock from the floor between your legs. At first, the exercise will be very difficult and maybe even a little painful.
But your patience and diligence will pay off a hundredfold when you notice a meaningful result in the mirror!
The legs are very often overweight. And even if it's hard to notice at first glance, you also have to work on this area of the female body, and quite hard.
We mentioned the thighs as the embodiment of the slightly higher upper part of the legs, but the calves also need attention. Otherwise, they can get too wide, which doesn't flatter any self-respecting woman!
There are three ways to get rid of excess calf fat:
- The first and most effective is to operate in place.
- But if you want to consolidate the result obtained in this way, then you should lie on your stomach on the mat and try with your toes, bent at the knees, to stretch as close to your head as possible.
- You can also lean against the wall with your back and lean on it with your hands to bend one of your legs at the knee. After that, you need to rest the foot of the same leg on the shin of the opposite leg. After that, the legs can be changed, but the position of the body remains the same.
Good luck with your obesity!