List of effective weight loss exercises for beginner women

To get rid of excess weight, it is not at all necessary to run with difficult training in the gyms and hardship diets.Of course, if we are talking about a lot of weight loss and health problems, you will need the help of a nutrition and professional coach.But if you just want to fall 5-6 pounds and remove your boring belly, you can easily do it at home.

Why are we not losing weight

It is worth starting with the unique characteristics of the body.Someone immediately loses weight in the slightest stress because some stress is an easy way to earn 5-10 pounds, regardless of the amount of food.One can be overloaded with cakes and get a 0.5 -pound scales, and someone "spreads" from a cake look.Pointing is metabolism.And if nature did not give you the opportunity to get rid of fat reserves in some campaigns in the hall, you should not despair.Regular physical activity, proper nutrition and rejection of bad habits is the key to health and a beautiful figure.Yes, maybe you will never reach the ideals of the beach body, but you can feel healthy and safe without it.Moreover, some simply cannot afford regular visits to fitness rooms and sports complexes: there is no time, money and sometimes desire.In this case, the training can be performed independently, at home.In this article, we have collected effective weight loss exercises that can be done independently.

Important points: Sometimes weight does not go over health problems.In this case, excess weight acts as a symptom: problems can be with the thyroid gland, cardiovascular system and hormonal background in women.Therefore, if the weight suddenly began to grow and do not leave a diet, this is an opportunity to urgently advise a doctor and take a number of tests.

Memo for weight loss

One kilo of fat and pounds of muscles occupy a different volume in our body.But, unfortunately, when you try to lose weight exclusively with the help of diets, the muscles are mostly "blown up".This is due to the fact that the body that experiences stress (and every diet is stress) begins to protect intensely.The reaction of the ancient brain is caused, for which a sharp drop in daily calories is evidence that the body must be translated into emergency.Fat reserves are deposited, in a person energy disappears: the body goes into a energy storage regimen, which allows to survive without food.Therefore, any diet will not give the expected effect if you go harshly or do not support it with physical exercise.Should what should I remember if you want to lose weight?

• The calorie content of the dishes should be gradually reduced.You can not give up suddenly by eating fatty, fried meat, cakes and stop frying food in butter if you have done so for the last few years.All harmful should leave the diet gradually.If you usually consume 2000 calories a day, for weight loss they should be reduced to 1,500.But you have to do this for three to four weeks, not faster!
• Check the insulin level.This hormone transports glucose throughout the body, increasing the supply of glycogen to the muscles.This substance is needed for effective training.Insulin rises after each meal, interrupting fat cell processing by 1-2 hours.That is, regular foods with sandwiches, cookies and cakes increase weight precisely because insulin production increases.Carbohydrates should only be consumed at a strictly determined time and not exceed the daily dose in accordance with the harmonic calculation of carbohydrate fat proteins.
• Train regularly.Beginners' exercises are good at that they are easy and easy to perform.Therefore, you do not need to discard them: if you have been trained for two weeks, and then abandoned for a few days - there will be no result.A serious systematic approach is needed for the effect.The habit is produced in forty days, so at least one month will have to do all the exercises honestly and regularly.

Interesting fact: Simple walks help to lose weight.Yes, it is completely optional to run in the morning and evening.First, improper running is harmful to the knee joints.Second, going for a walk for some losing weight is mentally easier and more enjoyable than a run.The only situation: Daily walks should be at least 3 kilometers.Ideally, 6-10, but few agree on such uses.

Best training exercises at home

How to fight overweight at home if there are no simulators?Fortunately, there is a whole range of exercises to begin losing weight, which help fight fat deposits in any part of the body.

almonds.This is one of the most effective exercises whose results can be seen in 5-6 regular training.At first it looks complex, but in fact, it is burpee that gives a uniform load on all muscle groups, allowing you to burn the fat quickly.Exercise is performed as follows:

• Stay exactly, shoulder legs -the mirror away.Start a meeting;
• Linger below, place your hands on the floor on the sides of the body;
• Rub your legs stiffly back, lower the chest to the floor, like when the push -ups;
• Raise your chest, jump forward, return to the bottom position of the collection;
• Heat significantly and jump up, hitting your hands over your head.

It is recommended to execute 10 times 2-3 access.If you find it difficult for you, first, two approaches and 5 times with a gradual increase in load will be enough.This will not only help to get rid of fat, but also develop the respiratory system.

Push -s. An exercise that is necessarily included in any training program.It helps to process your back muscles, get rid of fat in the armpit, pump up and raise your chest muscles.Exercise is performed as follows:

• Take the stretched accent.Hands at the shoulder level, legs at the width of the buttocks;
• Take your chest on the floor, the "bar" position must be stored;
• Extract and glue to the starting position.

Repeat by 10 times, depending on your preparation and skills.In addition, you can push up from the sofa, or you can from the floor by placing your feet on the sofa: such a reverse push is even better processed the chest muscles, which is especially important for women with large breasts.

Jacking jack. This exercise can be called the following step after Burpee and Push -PS.It is used for cardio load and allows you to effectively burn excess calories.We perform the exercise as follows:

• Place your feet -wide mirror;
• Start leaping, shaking with your hands;
• Alternate hand movements up and down in any jump.

The number of approaches depends on your preparation.Perform the exercise up to 20-30 times in an approach.

Rotation of the legs.Exactly one minute for execution - and a great result behind some classes.This exercise helps to process the press muscles, get rid of the "sides" and gives an extra load on the internal thighs.Perform the exercise as follows:

• Stand straight, shoulder legs -in width, tighten your arms behind the back of the head;
• Raise your leg, bend it at right angles and start rotation on the side for 15-20 seconds;
• The same thing - but with the second leg;
• Then repeat the exercise, making rolls in the next direction.

You can increase execution time if you are brave enough.

shelf A completely well -known exercise, which you will need a shell.You can jump on a rope from 0.5 to 2 minutes, gradually increasing the speed and intensity of the jumps.Exercise helps to quickly get rid of fat deposits in all parts of the body.

Tula.Not everyone has a horizontal bar in the house, but it is probably in the yard.Such an exercise not only helps to pump hands, but acts literally throughout the muscles in the body.Therefore, attraction will help to quickly lose weight for those who do not help other exercises.The execution technique can be completely different.

Kneeling. You can perform both standing and in the intersection bar.In the first case, stand straight and alternately pull your knees to the chest: this will allow you to process the muscles of the buttocks and back.In the second case, you will hold on the junction bar and at the same time pull both legs to the chest: the load will be higher, not only on the feet and back, but also on the press muscles.

As you can see, in training for weight loss at home, there is nothing difficult to overcome;Absolutely anyone who has any level of sports training can perform them.

Extra training

Those who are not enough for ordinary exercises, we propose to consider some additional opportunities for beginners training.These are fashionable and useful classes that allow you to strengthen your muscles and extend the ligaments.

Yoga.Practice is not for everyone: it is contraindicated for people with muscle system diseases and back damage.The rest can activate the video from the Internet and enjoy the simplest asan for beginners.It is not necessary to go to the gym for this.Plus of yoga is that after its softness (in the initial phase) is the possibility of rapid burning of a large number of calories.

pilates.You can engage in them, like yoga, without an instructor.It is enough to get a rug, see some basic exercises and strengthen your muscles at home.

dance.Yes, you can also dance at home.And most modern guidelines help to get rid of excess fat.And lovers of the most traditional options can try to dance the belly: the dance of the belly really strengthens the muscles.

diets

As we have already said, you cannot eat fast food and try to lose weight.Training should be accompanied by a diet.However, this does not mean that it should be as strict as possible, with the exception of everything delicious and loved by the diet.The diet here means proper food.And does not require much restrictions.Its main postulates are:

• Lack of bad habits.Alcohol is very calorie, and cigarettes give a large load not only in the lungs;
• Rejection of products with a high content of carcinogens, colors, food additives, salt and sugar.Fasting Fast and Factory Sweets should disappear from the diet;
• the way of drinking.One person should consume at least 2 liters of clean water (juices, teas and other drinks do not count);
• Include more protein and fiber in the diet.These are useful products that allow you to quickly saturate the body and at the same time do not give it an excess number of calories;
• Use special dietary supplements.For example, for weight loss, there are all herbalife products that reduce the desire for sweets and help to remove excess water from the body.

And finally, it is worth noting that an excessive number of training can be no less harmful than their complete absence.In everything you need to know the measure and observe the balance.And then you will feel like a healthy person!