When losing weight, not only nutrition is important, but also physical activity. Any sport will be good for your figure. But don't underestimate simple charging either. Yes, 15-30 minutes every day is very important and useful. Exercising for weight loss at home will help to tighten and strengthen muscles, lose a couple of extra pounds.
How is exercise for weight loss useful?
Naturally, it will be beneficial if you do the exercises daily. Exercise 1-2 times a week will give almost no result.
It is best to do gymnastics in the morning. Get up a little earlier and stretch your body well. Morning exercises will help increase performance during the day, wake up faster, it will speed up the process of losing weight, improve health and mood. During charging, blood flow increases, all muscles, joints and ligaments are warmed up.
But if there is no time to exercise in the morning, you can set aside time for it in the evening. This is much better than giving up classes. Evening exercises will help dull the feeling of hunger, relieve stress, help to cope with stress, and invigorate.
Both morning exercises and evening exercises are very useful. But you need to know a few rules for its implementation.
It is very important to do the exercises on an empty stomach. And after charging it is worth drinking clean water, because the body was losing water. Start with the lightest warm-up exercises. Then move on to more complex ones.
If it is difficult to do exercises on all muscles at once, it is worth starting small. And then gradually increase the load and class time. Finally, stretch for 1-2 minutes.
Of course, clothes should be comfortable. You can play dynamic music or practice in silence. It all depends on the desire.
Effective exercise
It is important to choose exercises for all muscle groups. Even if you need to lose weight only in the area of the thighs or arms, the exercises should be done differently.
Here's an example of simple exercises that you can do at home:
- circular movements with the shoulders back and forth;
- "Scissors" with your hands;
- lifting dumbbells;
- body turns;
- tilts to the sides and forward;
- circular movements of the pelvis;
- squats;
- lunges;
- pushups;
- twisting from a lying position on the press;
- swing legs;
- "Scissors" with your feet;
- exercise "bike";
- lifting legs from a supine position;
- lifting legs and arms from a prone position;
- lifting legs from a standing position on all fours;
- lifting the legs from a sitting position;
- slopes to the toes;
- mill exercises;
- exercise "bridge";
- walking on the buttocks back and forth;
- rise on toes;
- walking on heels;
- jumping on the spot (with a rope).
After charging, it is worth stretching, restoring breathing. If you are exercising in the evening, a walk in the fresh air is a great idea.
Of course, you can do other sports as well. For example, swimming, aerobics, jogging. And if the load is serious, then 2-3 times a week such classes will be enough. But charging should be daily. It is worth remembering: it is better to practice every day for twenty minutes than forty minutes only twice a week.