The most effective physical exercises for losing weight. How to create an effective workout for weight loss

Regular exercise certainly benefits both your overall well-being and your appearance. People who seriously strive to have not only good health, but also a toned body, visit the gym to maintain their physical shape in excellent condition.

Constantly visiting a sports complex requires a lot of time and certain financial costs, which can be saved if you start training at home. Having a strong desire to lose weight and maintain the achieved weight at a normal level, you can exercise in the most comfortable environment for yourself, that is, right at home.

There are a huge number of effective exercises for losing weight at home, developed over many years by fitness trainers. They are effective and tested in practice and do not require any special training. The main thing is to be patient, understanding that getting results takes time, and reconsider your diet, since it is quite difficult to lose weight without reducing the number of calories consumed.

Without theoretical knowledge and understanding of what happens in the body when the fat layer is “broken down” during physical activity, it is impossible to achieve a truly good effect of losing weight and building muscle. Regular training, of course, allows you to get a good body, but only a balanced and well-structured diet will make it even more beautiful.

To get rid of not only extra pounds, but also fat deposits, you should take into account three important points:

1. Be sure to consume fewer calories. This does not mean that you just need to calculate the energy value of foods, “throwing out” any food from your usual menu in order to reduce calorie content. It is necessary to get rid of those foods that have excessively high energy value. The daily diet should be calculated on the number of calories that are completely processed by the body, since the excess most often turns into fat.
2. Monitor insulin levels. Insulin is needed to transport glucose from food to muscle cells to replenish glycogen stores. The latter substance plays a significant role in the recovery process after each workout. Lack of control over the degree of increase in insulin can cause weight gain. And in order not to get the opposite effect, you need to eat carbohydrates only at the correct and designated time for such a meal.
3. Train exclusively on a regular basis. You cannot lose weight if you resort to physical exercise from time to time. Of course, the best way to control the frequency of exercise is to visit the gym, but even due to busyness, there are many fat-burning programs that can be successfully performed at home. The main thing is to be able to control yourself and not come up with excuses for your own laziness.

If you follow these three rules, the results will not keep you waiting, and all your efforts will be fully justified.

The best fat burning exercises at home

The seven exercises below are a powerful tool in the fight against extra pounds, great for doing at home for those who want to get slim.

The exercise was designed specifically to engage the muscles of the core, legs, and upper torso. Working out several muscle groups at once makes burpees quite complex and difficult to perform, but the fat burning effect achieved with its help fully justifies the efforts made.

Burpees are performed according to the following scheme:

• legs, standing, shoulder-width apart and squat;
• lingering in the adopted position, touch the floor with both hands;
• jump back with their legs and lower their chest;
• raise their chest and jump forward with their feet;
• return to the “squat” position;
• rise to their feet, jump up so that their arms are raised towards the ceiling.

They are part of absolutely any training program, regardless of the goals, which is easily explained by the peculiarity of the exercise itself. Push-ups involve all the muscles of the body and allow you to increase or decrease the level of difficulty.

Do push-ups as follows:

• hands rest on the floor, taking a plank position;
• toes are on the floor;
• lower the body so that it completely forms a straight line;
• exhale and return to the starting position.

Repeat push-ups from 10 to 20 times. The number of repetitions depends on the level of your own training.

When you don’t have any difficulties doing burpees and push-ups, you should definitely do jumping, which is a fairly simple cardio exercise. They burn calories very well and can be done at home.

Performing Jumping Jack:

• legs are shoulder-width apart;
• begin to jump and move their arms up and down;
• hand movements should be swinging.

Leg rotation

A wonderful rhythmic exercise that only takes one minute to complete. It is specifically designed to work the abs and inner thighs.

Performing rotations:

• standing straight, place your hands on the back of your head, lift your leg and bend it at a right angle, rotate it in a circle for about 15 seconds;
• Next, perform a similar movement, but on the other leg.

A total of 2 approaches are obtained for each leg.

Aimed at strengthening the middle delta and triceps. The main advantage of such push-ups is that there is no need to use additional equipment.

Performance:

• stand as for simple push-ups, but step up with your feet to your hands;
• slowly raise the hips to form an inverted Latin “V”;
• bend your arms at the elbows, making sure your head touches the floor surface;
• return to the starting position.

Do these push-ups for one minute.

A simple and easy exercise, ideal for both men and women. The main thing is to have a jump rope. You need to jump rope for about half a minute. If your level of training allows, first choose a normal pace and then increase the intensity. By making you sweat a lot, such jumps help you lose weight.

An excellent and quite effective exercise that affects literally every muscle in the human body. There are many variations of its implementation. To work the shoulder girdle and back, you should grab the bar with your hands, pulling yourself up until your chin reaches the bar. When descending, repeat the same thing. You can also work your biceps by doing pull-ups in a lying position.

This is a great abdominal exercise to finish off your workout perfectly. For beginners, it is better to perform it at the very beginning of their home workout.

Exercises to build muscle mass at home

Along with losing weight, many also want to get a decent increase in lean, that is, fat-free muscle. This goal can be achieved without going to the gym. Exercises to get an attractive and sculpted body also allow you to burn calories, but this effect is secondary, since the main emphasis is on increasing muscle mass, and calorie consumption increases significantly even when a person is at rest.

Movement from one side to the other, as well as back and forth, allows you to strengthen your thigh muscles. Similar squats on the left and right sides should be done for 40 seconds, after which you begin to step onto the step. You need to do skaters for at least 40 seconds.

An excellent exercise that can be adapted to individual training requirements. It can be simplified or complicated.

Performance:

• standing, feet positioned shoulder-width apart;
• hands are located along the body, in front or on the back of the head;
• move backwards, lower their hips and buttocks.

The back is kept straight with a slight arch in the lumbar region.

Must be performed by those who want to have beautiful and elastic hips:

• take a standing position;
• take a step forward;
• the knees are bent at a right angle, the ankles and shoulders should be above the hips;
• fall down;
• return to the starting position, repeat the same movements, but on the other leg.

The number of approaches is 3-10, increasing as you prepare for a larger load.

What other workouts and exercises can you do at home?

The exercises discussed above are just a small part of the many training programs that anyone who wants to lose weight can do at home. There are other areas that allow you to burn calories and diversify your activities, which many at some point lack when training on their own.

Looking at people practicing yoga, you may get the false impression that it is quite simple to do, since the number of movements involved is minimal when compared with other types of physical exercise. Behind the apparent ease lies a huge amount of “work” that allows you to burn a lot of calories. Yoga is great for practicing at home, it consists of meditation, breathing control, and taking various poses that get rid of fat deposits.

It is a mistake to believe that Pilates can only be done in the gym. It is enough to have a mat and a video recording of the basics if this technique is new. Pilates has many core strengthening exercises. After just a few sessions, you can feel that your body is becoming much stronger than before. Some may even experience improved muscle definition and increased flexibility. In addition, with regular Pilates practice, your posture improves.

Optimal weight loss results are achieved when regular exercise is accompanied by a proper diet, and in some cases, the use of special nutritional supplements.

To achieve a good effect in losing weight in a relatively short period of time, you need to:

• Eliminate foods high in oils, sugars, fats, replacing them with healthier alternatives. Instead of fast food, you should eat vegetables and fruits. Healthy and proper food provides the body with absolutely all the essential nutrients that a person requires.
• Drink more clean water. To maintain hydration, since during exercise moisture comes out with profuse sweat, you need to drink water.
• Abstain from alcohol. It promotes the accumulation of fat deposits.
• Eat protein-rich foods. Protein is an essential element for the “building” of the body. And since playing sports is a kind of “bodybuilding,” this substance is necessary for the growth and restoration of muscle fibers. In addition, protein is directly involved in the process of controlling your own weight.
• Take special supplements for weight loss. Fat burners, if your weight loss goal requires immediate action, allow you to quickly achieve the desired result. These supplements have proven to be very effective over the years.
• Avoid overtraining. A large amount of training does not allow the body to recover quickly, which is also very bad.

Conclusion

To achieve the desired weight in the process of losing weight, to “build” an ideal body, you need to be prepared for hard and fruitful work, which, of course, will bring results, and your figure will acquire a beautiful silhouette. Along with the fat burning effect, regular performance of the above exercises has a positive effect on health and reduces the risks of developing many diseases.

04.11.2014

The set of exercises for weight loss contains 20 different exercises aimed at working the main muscle groups. The exercises presented in this complex are perfect for doing independently at home. You do not need any special physical training; you can easily repeat these exercises.

This complex is designed for active loads and you will have to sweat a lot while performing this gymnastics. But you won’t have to wait long for the results. These exercises are best performed every other day. This way your muscles will have time to recover and rest. And doing gymnastics will definitely improve your mood.

Here are a few rules for doing exercises to lose weight:

• You should eat food at least an hour before the start of class;
• you should not eat high-calorie (fatty) foods;
• During class, be sure to drink clean, still water (no more than 1-2 sips at a time);
• During training, try to breathe correctly, deeply (inhale through your nose and exhale through your mouth);
• After finishing the class, try not to drink for 30-40 minutes and not eat for 3 hours. (Everything you eat immediately after training will go towards building muscle mass. Therefore, if you want to lose weight, rather than not participate in a bodybuilding or sumo wrestler competition, it is better to abstain from food).
• each exercise must be completed up to 50 times. This is very difficult for a beginner, so you shouldn’t overdo it right away. Increase the load gradually. Remember that muscle pain from oversaturation with lactic acid will not give you the most pleasant sensation, and the resulting microtraumas to muscle tissue will not allow you to fully perform a set of exercises next time. Therefore, everything is good in moderation.
• if you have a limited amount of time, you can break the complex into several stages;
• In order to always keep yourself in shape, create 20 healthy habits for losing weight.

1. Squats

This exercise works the muscles of the buttocks, back and abs, as well as the back of the thigh. Squat so that your thighs are parallel to the floor and return to the starting position.

The exercise tightens the back muscles, biceps and triceps well. When doing this, your hands should be close to each other. The wrists should be in line with the shoulders. When doing push-ups, press your elbows as close to your body as possible.

The exercise tightens the muscles of the back and buttocks. When doing this, try to push your pelvis up as high as possible.

The exercise works the front of the thigh and gluteal muscle. Make alternate lunges on your right and then on your left leg. In this case, the thigh of the leg that lunges should be parallel to the floor when lunging.

The exercise targets all the muscles of your core. Place your forearms parallel to one another and lift your body so that your feet are on your toes. Stay in this position for 90 seconds (you can gradually increase the time to 90 seconds).

This exercise tightens the muscles of the back thigh and buttocks, and also serves as an excellent stretch.

From the name it is clear that the exercise is mainly aimed at the back of the shoulder (triceps). This exercise can be performed with your hands resting on any stable object: a sofa, a step, a bench in the gym, etc. If you find it difficult to perform the exercise, place your hands a little wider or do the exercise with less amplitude.

This exercise is good for the back muscles. From the “on all fours” pose, come out into a straight line by raising your opposite arm and leg. You need to stand in this position for 90 seconds.

This exercise works all the abdominal muscles. Raise the opposite leg and elbow alternately.

10. Balancing on the floor

This exercise is good for the lower abdominal and back muscles. Raise your legs as close to the floor as possible without touching it. If you find it very difficult, bend your knees. Stay in this position for 90 seconds.

Lateral lunges target the anterior thigh muscles and buttocks. The exercise also eliminates the so-called “ears”.

Exercise for all muscle groups.

The exercise is beneficial for all muscles of the thighs and buttocks.

14. Pull-up

Pull-ups are designed for the latissimus and other types of back muscles. If you don’t have a horizontal bar or wall bars, you can replace this exercise with another. Lie on the floor, face to the floor. Extend your arms and legs to their full length. Raise your legs and arms and hold them in this position for 90 seconds.

This exercise allows you to relax and stretch the entire spinal column. The exercise is also aimed at actively burning calories.

This exercise works the inner thigh. It is necessary to squat without lifting your heels from the floor with your knees apart.

The exercise combines stress on the muscles of the arms, legs and back. When pulling up your knee, try to keep your torso in one line.

Helps unload the lower muscle groups and stretch the front of the thigh. When performing an exercise, calories are actively burned.

Strengthens the abdominal muscles and improves coordination of movements. Like all jumps, the exercise increases blood circulation and helps burn calories.

This exercise stimulates and works the muscles of the legs and buttocks. Since the exercise is performed at a fairly high pace, it promotes active fat burning and the removal of toxins from the body through sweat.

It's no secret that for effective weight loss you should also eat right and drink enough fluids.

In order to constantly keep your body in good shape, is it necessary to go to a fitness club? Just a few years ago, the answer to this question would have been a resounding yes, but today more and more people are giving up going to fitness centers and choosing fitness at home (weight loss exercises at home). As a rule, there are several reasons for this:

• Firstly, saving money. A subscription to a fitness club is not a cheap pleasure.
• Secondly, saving time. Even if the fitness club is located near your home, you will still have to spend some time on the road.
• Thirdly, inventory availability. Everything you need for fitness at home can be purchased in any city.
• Fourthly, availability of information. On the Internet you can easily find exercises for weight loss, a complex for home, etc., but there is also a downside. A lot of information on the topic of fitness is unreliable. Therefore, in this article we will look at effective ways to lose weight at home.

A set of exercises for home fitness

The basis of an independent fitness program is exercises without weights, and in gyms they mainly work with additional weights (dumbbells, expanders, body bars, etc.). If your goal is to lose weight and maintain muscle tone, you do not have to use fashionable exercise equipment; it is quite enough to exercise at home, using a set of exercises aimed not only at burning fat, but also strengthening muscles.

Fitness classes should begin with a warm-up. For the first five minutes, you need to alternate between regular running and jumping rope. These exercises are followed by fast knee raises and jump squats. It is important to perform them correctly: spread your legs to the sides and lower yourself into a squat. Your thighs should be parallel to the floor. Push off with your feet and jump, raising your arms, then return to the squat. After twenty jumps you can rest.

The last five minutes is devoted to running with heels, as well as abdominal crunches. In order to achieve maximum effect, it is necessary to perform several repetitions. Perform exercises with full range of motion.

Exercises for all muscle groups

A five-day complex should include working out all muscle groups. To strengthen your back, you need to do push-ups from the wall 10 times and from the floor 5 times. After this, you should perform and stand for 2-3 minutes, gradually increasing the time to five. This exercise will perfectly tighten your lower abdomen and work your abs. This is followed by twisting in different directions, which is preferably performed on a fitball. Make sure that the pelvis does not fall down so as not to shift the load. Twisting should be done for 15-20 repetitions.

This is followed by squats 15-20 times and lunges in a standing position. Thanks to them, you can strengthen your gluteal muscle and pump up your legs. This complex is also performed on all fours, which must be performed 20-25 times.

To strengthen your arms, you will need 1 kg dumbbells. The first exercise is aimed at working the biceps. The elbows should be pressed to the sides, the body motionless. The idea is to bend and straighten your arms. Perform 10-25 times.

We strengthen the triceps as follows: we raise our lowered arms behind our heads and bend them at the elbows. We perform this exercise 15 times.

How many times a week should you train?

To get rid of excess weight, the body must burn as many calories as possible. Professional trainers recommend doing weight loss at home five times a week, including strength and cardio exercises.

In addition to fitness at home, it is necessary to include in the program running in the fresh air, exercise on an exercise bike, treadmill, skiing, Nordic and regular walking, and swimming. These cardio workouts will help you lose weight and tone your figure.

How long do you need to train to achieve results?

We have already figured out that we will have two types of training: strength and cardio. Each of them requires concentration and effort.

Cardio training should last at least 30 minutes and no more than an hour. For example, 7 minutes are spent kneading the joints, followed by running or other cardio exercise for 25 minutes. At the end, you need to spend five minutes stretching. This is one option for doing cardio training, but you can use any other. Remember that the minimum training time is 30 minutes, the maximum is an hour.

The power complex takes at least 45 minutes and no more than an hour and a half. The rest time between sets and exercises depends on your training program. Most often, a home set of physical exercises for weight loss includes resting between repetitions for no more than 45 seconds, and between exercises - no more than a minute and a half.

Inventory

The usefulness of your training program will depend on how rich your choice of sports equipment is. It is impossible to place several exercise machines at once at home, so you need to decide what kind of equipment you will have to purchase. If you choose running, swimming or walking as your cardio exercise, then you should not buy exercise bikes or treadmills. Instead, you can safely place equipment for strength exercises.

If it is convenient for you to carry out fat burning workouts at home, then you need to buy a treadmill or exercise bike. Their prices, of course, are not small, but a subscription to a fitness center will still cost more. If you are not ready to invest a large sum in expensive equipment, we advise you to buy a budget cardio machine - a jump rope. The benefits from it are no less than from a treadmill, and it costs several times less. We've sorted out the equipment for cardio training, now let's move on to strength training.

Physical exercises for losing weight at home, in addition to cardio equipment, involve the following equipment:

• Two dumbbells. It is better if they are collapsible so that you can easily adjust the additional weight. The weight of each dumbbell when fully assembled is no more than 5 kg.
• Velcro weights. With them, physical exercises for losing weight in the abdomen and thighs will be much more effective.
• Rubber mat. It is useful for exercises in a lying position, for example, for pumping the abdominal muscles.
• Fitball. Any set of the best exercises for weight loss is not complete without training on this wonderful simulator. It is a large ball made of durable rubber. You need to choose a fitball depending on your height, otherwise there will be no effect from your training.

How to create a training program for fitness classes at home?

We have already mentioned that there are a lot of low-quality training programs on the Internet. To distinguish a good fitness program from a bad one and learn how to create one yourself, you need to know several principles that make up a home fitness program:

1. The training complex should include high-repetition and static exercises. The first ones are performed 15 times in one approach. Static exercises are aimed at contracting muscles for a certain amount of time.
2. Each muscle group should be trained once a week.
3. Rest between exercises should be no more than two minutes.
4. Rest between approaches - no more than 45 seconds.

These are the four basic principles that form the basis of a good home fitness training program.

It should be noted that all strength training programs can be divided into two groups: circuit training and split.

Circuit training

Physical exercises for weight loss at home can be carried out in a circular system, that is, without rest between exercises. For example, your training circuit consists of five exercises. You complete the first exercise and immediately move on to the second (without rest), then to the third, and so on until you complete all five. Afterwards you rest for 2-3 minutes and go through another round of exercises. The training program can consist of 3-5 laps.

What exercises should be included in the training circuit?

These can be at home exercises such as squats, push-ups, lunges, crunches, etc. It is very important that each one targets a different muscle group.

Split program

Unlike circuit training, a split program allows for rest between sets. For example, today you must perform a complex that works the muscles of the abdomen, arms, and To do this, you need to perform three exercises for each area and do 20 repetitions.

You should first perform one set of glute exercises, then rest for 45 seconds and do another set of the same exercise. After you complete three sets of one exercise, you need to pause (one and a half to two minutes) and continue. for home) according to the split program is primarily aimed at maintaining your muscles in tone. To get rid of excess weight, this program must be supplemented with cardio training. Always remember this!

Let's sum it up

Now you know how to properly structure your home workouts and what physical exercises to lose weight at home to select for your training program. Remember that a good figure depends only 50% on training, the other half of success belongs to proper nutrition.

Not everyone has the opportunity to go to the gym, so it’s worth considering gymnastics for weight loss at home, which will tighten your figure, making it neater and slimmer. You need to do the exercises correctly for them to be beneficial. Classes are aimed at eliminating excess fat on certain parts of the body, which allows you to create an individual program and adjust your figure at your own discretion.

WEIGHT LOSS STORIES OF STARS!

Irina Pegova shocked everyone with her weight loss recipe:“I lost 27 kg and continue to lose weight, I just brew it at night...” Read more >>

Show all

The essence of home gymnastics

A set of exercises for weight loss has the following advantages:

• it works the main “problem” muscles without causing excessive fatigue;
• gymnastics takes about half an hour a day, so it can be performed at a convenient time;
• no sports equipment or special equipment required;
• you can start with a minimum of approaches and repetitions;
• The complex is suitable for beginners with any level of training.

If you have chronic heart disease, joint disease, diabetes mellitus or high obesity, you should consult your doctor before exercising.

The complex must be performed on a regular basis: then the muscles will become more resilient and strong. In this case, there is no effect of a “pumped” body. Gradually, the fatty tissue will “dissolve”, since energy is required to nourish the muscles even at rest. In order for such fitness at home to bring maximum benefits, you need to follow simple recommendations:

• It is necessary to adjust your diet: reduce the amount of fried and sweet foods, fats.
• You need to add more protein and greens to your diet, and drink 2 liters of clean water per day.
• You can have one day off per week. The time is chosen depending on your personal schedule. A morning workout can energize you for the entire next day.
• It is recommended to exercise no earlier than an hour after and before meals.
• It is better to start with a minimum of repetitions, then gradually increase the load. This is especially true after childbirth, when a woman needs to recover without harm to her health.

Warm-up

To benefit from exercise, you need to start by warming up your muscles. Warm-up usually takes 5 minutes, during which the muscles are prepared for intense work. Due to this, the risk of injury is minimized. The following light exercises are suitable for warming up:

Exercise name	Execution principle
Heron	Straighten your back, walk in one place, raising your knees high. The arms at the elbows move actively and freely. The look is direct. 50-100 steps are enough
Wave	Position - lying on your back. Legs are bent at the knees, hands are placed on the stomach. They begin to tense the abdominal muscles, pressing on them with their palms. Then relax and repeat 20 times
Vigorous arm swings	Alternately, one hand is taken forward, the other - back, after which they are moved apart. At the same time, they maintain an even posture. Each hand requires 15-20 swings
Tilts	Stand up straight, put your hands on your sides. Bend sideways and back and forth. Each side needs 20 reps.

After warming up, immediately move on to the selected exercises.



For the stomach and sides

There are many exercises aimed at losing weight in the abdomen and sides - the most problematic areas for women and men of any age. Usually people over 30-40 years old need figure correction. In these areas, fat settles most quickly and leaves more slowly. It is worth highlighting 3 main and effective exercises that are suitable for both sexes.

The first lesson is step by step: lie on your back on the floor, clasp your palms on the back of your head. The legs are bent at the knees and rested on the floor. As you exhale, lift your upper body, trying to reach your knees with your elbows. At the top point, the position is fixed for a couple of seconds and slowly lowered while inhaling. For 2-3 approaches you need to perform 30 repetitions.



Exercise No. 1

The second exercise requires a chair or bench. They sit on the furniture, clasping their hands at the back of the head or on the belt. They begin to turn to the sides, leaning slightly to the side. Repeat up to 50 times. There should be 3 approaches in total.



Exercise No. 2

For the third exercise, lie on your back and press your lumbar area to the floor. Legs are bent at the knees, arms at the elbows, placing them behind the head. When exhaling, raise the pelvis, arms, head and shoulders. They freeze at the top point and lower down as they exhale. 40 repetitions are required in 2 sets.



Exercise #3



For slimming legs

To lose weight in your legs, you can perform the following gymnastics at home:conditions:

Exercise	Performance
Lunges	Take a long step forward one by one, bending one leg at the knee and transferring weight to the front leg. The thigh is parallel to the floor. You need 1 set of 10 repetitions on each leg. Gradually increase the number of repetitions
Side lunges	Stand up straight, keeping your legs together. Take turns taking a wide step to the side, squatting, trying to reach the floor with your palms
Plie	Stand up straight, bring your heels together, and spread your toes wider. Slowly begin to squat, leaving your back straight

At first, the muscles may ache, but then all exercises begin to be easy.

For the buttocks

At home, it is possible to tighten the buttocks in a short time, for which classic squats, “Gluteal bridge” and pull-ups are usually used.



Gluteal bridge

At one time you need to perform 40-50 squats, lowering your hips as slowly as possible. The “gluteal bridge” is repeated 20 times, holding in a tense state for 5 seconds. It must be performed on a hard surface, raising the pelvis as high as possible. Pulling your knees to your chest while lying on your back is done 10 times for each leg.

For back and arms

Aerobics, such as jumping in one place, is important for losing weight on your back and arms. Jumping, clap overhead, while spreading your legs wide.



Jumping in place

To work the triceps, use reverse push-ups. To do this, rest your hands on the bench and your toes against the wall. They begin to slowly lower their torso, bending their arms.



Reverse push-ups

An exercise called “Parallel Pulls” is good for the back. To do this, go down on all fours, slowly straighten one arm with the opposite leg, stretching them out. Fix this position for a minute and repeat up to 10 times.



Parallel Pulls

Basic set of men's exercises

By dedicating 20 minutes every morning to home exercises, a man can achieve significant results: strengthen the muscle corset, develop an even posture, normalize the state of the nervous system, and lose extra pounds. The set of exercises should not be difficult and lengthy. The starting position will be as follows: straight back, feet shoulder-width apart, dumbbells in hands, shoulder blades pulled together. Exercises for men:

1. 1. Bend your arms to your shoulders with dumbbells, doing 10 repetitions.
2. 2. Turn the body to the right and left, while simultaneously spreading the arms to the sides. 10 repetitions are required. This exercise strengthens your back muscles well.
3. 3. Do 15 deep squats.
4. 4. Do 10 push-ups from the floor.
5. 5. From a supine position, do body lifts 30 times.

The number of repetitions increases as the muscles strengthen. Subsequently, you can add a second approach for each exercise.

Charging for children

Children do not need to exhaust themselves with excessive exercise to lose weight. But gymnastics is beneficial for a child in the following ways:

• obesity prevention;
• elimination of nervous tension;
• toning the body;
• prevention of musculoskeletal diseases;
• activation of metabolism.

In order for your child to develop the habit of constantly exercising, you need to exercise regularly for 2 weeks. After a light warm-up, children can do the following exercises:

1. 1. Hands are extended forward, fingers clasped, hands are lowered down and try to reach the floor.
2. 2. Do 10 light squats. They will shape the child’s posture.
3. 3. Do 5 push-ups: for boys - from the floor, for girls - from a chair.
4. 4. Perform the “Boat”: lie on your stomach, move your arms forward and lift them slightly up, bring your legs together and lift them. They try to bend their back harder.

Completion of classes

In order for gymnastics for weight loss to bring the expected results, each session also ends with a warm-up. Stretching exercises are suitable for this: static poses that stretch specific muscle groups, slow bends with hands touching the floor.

Thanks to this, the heart rate will be restored and the muscles will calm down.

And a little about secrets...

The story of one of our readers, Inga Eremina:

I was especially depressed by my weight; at 41, I weighed as much as 3 sumo wrestlers combined, namely 92 kg. How to completely lose excess weight? How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure.

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.