When losing weight, it is not only the diet that is important, but also the physical activity. Every sport will be good for your figure. But don’t underestimate the simple charging either. Yes, 15-30 minutes every day is very important and useful. Weight loss exercises at home will help tighten and strengthen muscles, lose a few extra pounds.
How useful is weight loss exercise?
Of course, it will be useful if you do the exercises every day. Exercises 1-2 times a week will give almost no results.
Gymnastics is best done in the morning. Get up a little earlier and stretch your body well. Morning exercises will help increase efficiency during the day, wake up faster, speed up the weight loss process, improve health and mood. During charging, blood flow increases, all muscles, joints and ligaments are warmed up.
But if you don’t have 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 alleviate hunger, relieve stress, help cope with stress and invigorate.
Both morning and evening exercises are very helpful. 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 filling it is worth drinking clean water, because the body loses water. Start with the easiest warm-up exercises. Then move on to more complex ones.
If it’s hard to do exercises on all the muscles at once, it’s worth starting small. Then gradually increase the load and teaching time. Finally stretch for 1-2 minutes.
Of course, the 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 only need to lose weight in the thigh or arm area, the exercises should work differently.
Here are examples of simple exercises you can do at home:
- circular movements with shoulders forward-backward;
- "Scissors" with your hands;
- lifting dumbbells;
- body rotation;
- leans to the side and forward;
- circular movements of the pelvis;
- squats;
- steps forward;
- push-ups;
- twisting from a lying position on the press;
- rocking legs;
- "Scissors" legs;
- exercise "bicycle";
- lifting the legs from a lying position;
- lifting legs and arms from a supine position;
- lifting the legs from a standing position to all four;
- lifting the legs from a sitting position;
- slopes to the toes;
- mill exercises;
- "bridge" exercise;
- walking on the buttocks forward-backward;
- lifting on toes;
- walking on heels;
- jumping in place (with rope).
After charging, it is worth stretching and breathing back. If you exercise 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, running. And if the load is serious, then 2-3 hours a week will be enough for such classes. But charging should be daily. It is worth remembering: it is better to exercise every day for twenty minutes than for forty minutes only twice a week.