To make the whole day successful, you need to start the morning with something pleasant - for example, by smiling at your own reflection in the mirror. But what to do if the “picture” is not pleasing, the fat folds are visible to the naked eye, and there is no money, time or desire to go to the gym?
An excellent way out would be easy weight loss exercises, which will not take much time, but will allow you to “tighten” your figure, make it slimmer and neater. What exercises are the most effective, how to perform them and what rules to remember when training? This will be discussed further.
What you need to know about such gymnastics
Trainers in different countries are actively arguing which gymnastics is best for losing weight: some argue that you must train for at least an hour, others focus on cardio or strength training. However, the presented complex differs from popular programs in a number of advantages:
- it works the main “problem” muscles, but does not cause excessive fatigue;
- gymnastics takes about half an hour a day, and can be performed at a convenient time;
- there is no need to purchase special devices or sports equipment;
- People with different levels of physical fitness can exercise.
If you have chronic diseases of the joints, heart, diabetes, or high obesity, consult a doctor before starting training.
If you feel unwell, reduce the intensity of your workout or cancel it. Please note that the complex should be performed regularly: in this case, the muscles will become more resilient, stronger, but not more prominent (without the effect of a “pumped” body). Fat tissue will gradually “dissolve” (since energy is required to nourish muscles even at rest).
To ensure maximum benefit from your classes, follow these simple recommendations. First of all, adjust your diet: reduce the amount of fat, sweet or fried foods. Add more protein and greens to your diet. Drink at least two liters of water.
It is important to exercise every day, only on weekends you can make an indulgence. Choose the time for training depending on your schedule, but no earlier than forty minutes after a meal and no later than half an hour before it. Try not to overeat after training.
Start with the minimum number of repetitions and only then gradually add load.
The benefits of strength training
This sport has undeniable benefits for human health. It is able to rid a person of external defects, for example, stoop, crooked posture, sunken chest, etc. Strength gymnastics will help train the cardiovascular system.
A person who regularly attends training becomes stronger and more resilient. It is noted that gymnasts-athletes have a good nervous system. For women, this sport will help them achieve an almost ideal figure, and will also restore the ability to quickly restore the body.
Recently, athletic gymnastics has been increasingly practiced among young people. The fact is that active sports will help distract the younger generation from bad habits. Frequent exercise makes a healthy lifestyle a habit and a person disciplined.
Where to start gymnastics for weight loss
In order for the exercises to be beneficial and not cause injury, it is necessary to warm up the muscles before performing the exercises. To do this, do a warm-up. It takes three to five minutes, but allows you to prepare your muscles for intense work.
Exercise "Heron"
Keeping your posture straight, walk in one place. Raise your knees higher, and your arms, bent at the elbows, should move freely and actively. The gaze is directed forward. Take 60-100 steps.
"Wave"
Lie on your back, bend your knees. Place your hands on your stomach. Tighten your abdominal muscles (while pressing on them with your palms), then relax. Repeat 20-30 times.
Vigorous arm swings
Alternately: one hand goes forward, the other back, then spread your arms to the sides. At the same time, do not forget to maintain your posture. Repeat the swings 15-20 times on each hand.
Tilts
Stand straight, hands on your waist. Bend to the sides, then forward and backward: 15-20 times in each direction.
Strength exercises in gymnastics and their list
Such exercises in gymnastics are aimed at developing muscles in almost the entire body.
| Strength exercises | The muscle group they target |
| Lifting barbells or dumbbells while lying down or doing dips | Pectoral muscles, including upper, middle and lower |
| Pull the weight to the chin | Trapezius muscles |
| Pull-ups on the bar, pulling the load in a bent position (towards the stomach) | Latissimus dorsi muscles |
| Straightening the torso while lying face down and deadlifting | Torso straightening group |
| Lifting the torso while lying down, raising the legs on an inclined bench | Abdominal muscles |
| Lifting a barbell or other load to the chin or above the head | Deltoids |
| Bending your arms with any load with or without support | Biceps brachialis |
| Dips, French press | Brachial triceps muscles |
| Bending the arms at the wrists with a load from top to bottom. The fingerboard is usually used | Forearm |
| Squats with a load with a straight back | Quadriceps femoris |
| Deadlift. Legs straight | Biceps femoris |
| Raising on your toes with a load in your hands | Triceps femoris muscles |
The power load in artistic gymnastics must be distributed correctly so that the athlete does not get injured.
The best gymnastics for weight loss
Many people believe that morning exercises are most effective for losing weight, but you can perform the exercises at any time of the day. The main thing is to take a pause between training and meals, and also get muscular joy from every movement.
Gymnastics for losing weight on the stomach and sides
Exercise No. 1
Lie on the floor on your back, clasp your palms at the back of your head. Bend your legs at the knees, rest on the floor. As you exhale, lift your upper body, trying to reach your knees with your elbows. At the top point, fix the position for two to three seconds and slowly lower while inhaling. 30-45 times in 2-3 approaches.
Exercise No. 2
Sit on a bench or chair, hands on your belt or clasped at the back of your head. Turn to the sides, you can lean a little to the side. Repeat 30-50 times, 2-3 approaches.
Exercise #3
Lie on the floor, press your lumbar area against it. Bend your knees and your elbows, placing your palms behind your head. Inhaling, lift your pelvis, head, arms and shoulders. Freeze at the top point, slowly relax as you exhale and lower down. 30-45 times in 2-3 approaches.
Effective gymnastics for losing weight on legs
Lunges
Take a long step forward with each leg in turn, bending it at the knee and transferring your body weight to the front leg. Note that the thigh of this leg should be parallel to the floor. 30-60 times on each leg for 2-3 approaches.
Side lunges
Stand straight, keep your feet together. Alternately, take a wide step to the side, squatting and trying to reach the floor with your palms.
Plie
An exercise that will help tidy up your hips. Stand straight, bring your heels together, and turn your toes as wide as possible. Squat down slowly (knees pointing out to the sides), while maintaining a straight posture.
Gymnastics for losing weight buttocks at home
Squats
From a standing position, slowly lower your pelvis down until your thighs are parallel to the floor. After this, return to the starting position. Repeat 40-80 times.
Gluteal bridge
Lie on the floor, bend your knees, place your feet on the floor, and stretch your arms straight along your torso. Tightening your abdominal and buttock muscles, lift your pelvis until your stomach and legs form one straight line. Stay in this position for 5-10 seconds and slowly lower down. 15-30 times in 2-3 approaches.
Pull-up
Lie on your back, clasp one knee with your hands, pull it towards your chest. Stay in this position for half a minute. Perform 10-12 times on each leg (in 1-2 approaches).
Gymnastics for the back and arms
Reverse push-ups
To work your triceps, do reverse push-ups: rest your hands on a bench and your toes against a wall or other support. Slowly lower your torso by bending your arms. Repeat 20-40 times for 2-3 approaches.
Parallel Pulls
Get down on all fours. Slowly straighten one arm and the opposite leg, extending them to a straight line. At the top point, fix the position for one and a half minutes. Repeat ten times.
Jumping "Star"
Stand up straight, spread your arms to the sides. Jump by clapping overhead and spreading your legs wide. Repeat 30-60 times for 2-3 approaches.
In order for such gymnastics for quick weight loss to bring results, end each session with a cool-down. It is best to perform stretching exercises: slow bends forward with your palms touching the floor, static poses that stretch a specific muscle group.
This will calm your muscles and restore your heart rate.
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