When losing weight, not only nutrition but also physical activity is important. It will suit any sports figure. But do not underestimate the simple charge. Yes, 15-30 minutes every day is very important and useful. Training to lose weight at home will help to tighten and strengthen muscles, lose a few pounds.
How useful is exercise to lose weight?
Of course, it will be useful if you exercise every day. Training 1-2 times a week will give almost no results.
It is better to do gymnastics in the morning. Get up a little earlier and stretch your body well. Morning exercises will help to 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 warm up.
But if you do not have time to train in the morning, you can make time in the evening. This is better than giving up classes. Evening exercises will help to quench hunger, relieve stress, fight stress and rejuvenate.
Both morning and evening exercises are very useful. But you need to know a few rules to implement it.
It is very important to do exercises on an empty stomach. It is worth drinking clean water after recharging, because the body loses water. Start with the lightest warm-up exercises. Then move on to the more complex ones.
If it is difficult to train all the muscles at once, it is worth starting small. And gradually increase the load and lesson time. Finally, lie down for 1-2 minutes.
Of course, the clothes should be comfortable. You can play dynamic music or practice silently. It all depends on the desire.
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 be done differently.
Here is an example of a simple exercise you can do at home:
- forward and forward circular movements with the shoulders;
- "Scissors" with your hands;
- lift the dumbbell;
- the body turns;
- bends to the sides and forward;
- circular movements of the pelvis;
- twisting from a lying position in the press;
- shake your legs;
- "Scissors" with your feet;
- training "bicycle";
- lift the legs in an extended position;
- lift the legs and arms from a prone position;
- lift the legs on all fours;
- raise the legs from a sitting position;
- slopes toes;
- mill drills;
- training "bridge";
- walk back and forth on the hips;
- to stand on one's feet;
- walk on heels;
- jump in place (rope).
After recharging, it is worth lying down to restore breathing. If you exercise in the evening, walking in the fresh air is a great idea.
Of course, you can also do other sports. For example, swimming, aerobics, running. And if the load is severe, such classes 2-3 times a week will suffice. But charging should be daily. Remember: it is better to train twenty minutes a day, not just forty minutes twice a week.