Few people succeed in following a strict weight loss diet and restricting their food effectively. Therefore, you should actively engage in physical exercises that will help you lose those extra pounds and achieve the desired results.
It is necessary
- - mat;
- - dumbbells.
Instructions
Step 1
First of all, you must have a great desire to get rid of extra pounds, only then can you achieve results. If the workouts are irregular and short-term, if you exercise through strength without much desire, you will not see positive dynamics, you will remain in the same physical form with which you started the exercises. Therefore, gather all your will into a fist and firmly set a goal for yourself, start practicing.
Step 2
It is recommended to practice three times a week, one day apart. The most favorable time for training is from 11:00 to 13:00 or from 17:00 to 19:00. Each set of exercises is effective for three to four weeks, after which your body fully adapts to the loads, they will need to be increased or changed.
Step 3
Start your workout no earlier than three hours after a meal and at least two hours before bed. Any workout should start with a thorough warm-up and preparation of the body for exercise. For this, jogging in place with raising the knees is suitable, just three to five minutes is enough. Then take the same amount of time to tilt your torso to the left, right, forward and backward, and swing and rotate your arms to thoroughly warm up your shoulder joints.
Step 4
Put your feet shoulder-width apart, press your feet to the floor, put your hands on your waist or hold them behind your head. Start squatting as low as possible. Sit down to inhale and return to the starting position on exhalation. The back during the exercise should remain straight, do not bend forward. This exercise will make the inner thighs and muscles of the buttocks lose weight. Start with one set of twenty repetitions, gradually work up to three sets with a pause of no more than one minute. After a few weeks, pick up dumbbells and gradually increase the mass.
Step 5
Place your hands on your belt and take a long step with one foot forward. Take a deep breath and lower the knee of the opposite leg to the floor, while inhaling, return to the starting position. Alternate legs. This exercise reduces the volume of the thighs and makes them slimmer. Start the exercises with one set of fifteen reps for each leg, gradually work up to three sets of thirty reps.
Step 6
For the next exercise, you will need a long gymnastic stick one and a half meters. Place it by the shoulders and grasp the edges with your hands. Bend forward while keeping your feet shoulder-width apart. Rotate your torso so that you can twist it as much as possible. Exercise will help get rid of those extra centimeters around your waist. Start with one set of twenty-five repetitions, work up to three sets of thirty times.
Step 7
Lie on the floor with a rug in place and extend your arms along your torso. Bend your knees and as you exhale, slowly raise them above your head. While inhaling, lower to the starting position. This exercise will help eliminate fatty tissue and tighten the abdomen. Do the maximum number of repetitions in one approach, eventually reach three repetitions.
Step 8
For weight loss exercises to be effective, take long walks in the fresh air, move more, and run in the morning. Nevertheless, it is recommended to exclude sweets and fatty foods, flour products from the diet. Start practicing fasting days. Eat raw vegetables and fruits at least once a week.
