Almost all methods of weight loss are combined with physical activity. That is, you need to exercise during a diet or perform an appropriate series of exercises to lose weight. The latter are also presented in a wide range, so everyone who is losing weight can choose the right option for themselves.
Bodyflex exercises series for fast weight loss
This system refers to breathing exercises. Bodyflex combines certain loads with breathing exercises. The aerobic breathing that forms the basis of the system saturates the body with oxygen, which can break down fat.
The posture trains the muscles, restores muscle flexibility, and also tightens the skin, which is important for cellulite. However, a slow and relaxed pace of workouts works more strongly than intense running or fitness exercises.
The most important thing in this system is aerobic breathing, on the basis of which exercises are performed. As a result, the body is enriched with oxygen and fats and lipids are burned. Special diaphragmatic breathing is required - inhalation through the nose, exhalation through the mouth. Already after the first training, the general well-being improves, the energy and mood increase.
This set of exercises for fast weight loss has several benefits:
- You can also practice at home, 15-20 minutes a day is enough;
- Waist width decreases by 5-15 cm after 5-7 workouts;
- This system not only has a beneficial effect on the body. Many exercises can improve the skin of the face and neck;
- You can practice anytime, anywhere: at work, at home, in a group, with a coach.
There are 3 rules to follow during bodyflex: exercise regularly; exercise on an empty stomach; do not follow a strict diet or hunger strike during the course.
Bodyflex activates metabolic processes, increases lymph flow (the body gets rid of harmful substances faster), reduces the volume of the stomach, allows you to reduce the total volume and correct certain problem areas (buttocks, waist, hips, arms, etc. ). ).
Breathing exercises allow you to: get rid of excess weight; reduces cellulite; reduces nervous tension; improves skin condition and overall well-being; has a general rejuvenating effect on the body, increases flexibility and grace; activates blood circulation, speeds up cleansing and digestive processes.
Fitness: Express exercise series for weight loss
The proposed system is great for those who can’t find time for a full workout. However, despite the duration of the hours (13 minutes), they are very effective. Such a complex need only include one energy-intensive exercise that loads the top or bottom.
During exercise, you should make alternating movements of the muscles of your legs and arms. First the load on the arms comes, then the legs. Thus, blood flows throughout the body from top to bottom, and vice versa. 3 or 4 such cycles can be completed in 13 minutes. While one part of the body is working, the other can rest. Alternation allows you to work non-stop and intensively. This is the last moment that is very important to get rid of extra pounds.
The series of exercises needed to lose weight at home should include the most energy-intensive movements that load multiple muscle groups at once. For example, in the gym, these include corpse lifting, bench press, and weight squats. Instead of a home press, regular push-ups are performed, squats are performed without load, and thrust is replaced by forward bends while standing on one leg.
Example of a 13-minute complex:
- Squat with shoulder-width legs;
- Raise straight arms with load forward;
- Squats with legs wide;
- Raise straight arms with weight to the side;
- Breakout squats;
- Tilting forward, the weighted hands lower and then open.
Such express fitness has significant advantages over a workout in the gym: you don’t have to visit, spending a lot of time; you can do it every day, up to twice, as short, intense workouts don’t overload your muscles and can recover normally.
Yoga complex for health and weight loss
The effect of this system is not only to get rid of extra pounds, but also to improve the whole body. Specially selected asanas help to form a relationship with the body and lend beautiful shapes to the latter. Yoga classes change the practitioner's weight, transform the person, change their lifestyle, their attitude to the world around them and to themselves, to a state of natural health and balance.
Yoga for weight loss and cellulite is the traditional asanas (poses) of hatha yoga, which are built up in a special order, affect certain muscle groups and lead to a change in the structure of the body.
Strength training series for effective weight loss
You have to be careful when doing things like this. Beginners prefer to increase the intensity of their workouts to get results sooner. But you must refrain from such actions, otherwise you may be seriously injured. Basically, a basic complex for beginners is enough.
After mastering the execution technique, you can increase the load:
- Bench press is the basis for weight lifting, but it will also be very effective in women. Bench pressure puts strain on the chest muscles, speeds up metabolic processes. Perform slowly, up to 10 times;
- Lifting dumbbells sideways. Perform standing / sitting. The deltoid muscles of the shoulders are strained. The dumbbells are held along the body and then the arms are raised to the side parallel to the floor, slowly lowered. To work the front of the muscles, the arms must be raised forward. Repeat 12-15 raises;
- The triceps are the muscles in the back of the forearm. They performed it while sitting on a bench. The barbell is held above the head with the arm outstretched, and after the forearm is immobilized, the arm is bent at the elbow and released with the load. Repeat up to 15 times for each hand;
- Among the basic strength exercises, of course, are loads on the biceps - the muscles of the front of the forearm. IP: Sitting on a bench with arms lowered and palms turned inwards. Hands bent at the elbows lift the weight to the chest while the torso cannot move. Perform 15 times;
- Lifting the hips corrects the shape of the buttocks and puts a strain on the flexor muscles and lower back. IP: position, bent legs, feet pressed to the floor. They try to raise their hips as high as possible and then linger for a few seconds and return to the PI. Perform 15-18 times;
- Compression twisting strains the straight abdominal muscles. Normal design: lying down, hands behind head, knees bent at 90 °, legs parallel to the floor. The torso is pushed forward, raising his shoulders. Slowly returns to IP. Repeat - 25-30 times;
- Squats work the buttocks and large thigh muscles. Repeat - up to 15 times. Keeping dumbbells can increase the effectiveness of your exercise.
Obviously following this exercise program, you need to listen to your body. It allows you to understand when to increase your load.
Sports nutrition complex for weight loss
Such additional measures are suitable for people of any gender with excessive fat who do not suffer from cardiovascular disease. The kit typically contains fat burners (thermogenic substances), L-carnitine, BCAA amino acids, protein and vitamins / minerals. Sports nutrition is often used by professional athletes, but has recently become popular with consumers.
The thermogen increases heat production, speeds up metabolism, suppresses appetite and activates the central nervous system. Like B vitamins, L-carnitine is an amino acid, fat burner and has many important functions in the body: it destroys fat cells, increases energy (mental and physical), helps detoxify the body, increases muscle mass, lowers cholesterol, has an antioxidant effect. . BCAA amino acids primarily restore muscles.
They make up a third of the amino acids and are involved in the processes of anabolism. BCAA amino acids protect muscle tissue from destruction, increase lean muscle mass, reduce fat percentage and increase strength.