When losing weight, not only nutrition is important, but also physical activity. Any sport will do your figure good. But don't underestimate the simple recharge either. Yes, 15-30 minutes a day is very important and useful. Exercise for weight loss at home will help tighten and strengthen muscles, lose a couple of extra pounds.
How is exercise useful for weight loss?
Of course, it will be useful if you do the exercises every day. Exercise 1-2 times a week will hardly give any results.
It is best to do gymnastics in the morning. Get up a little earlier and stretch your body well. Morning exercises will help increase efficiency during the day, wake up faster, speed up the weight loss process, improve health and mood. During the charge, the blood flow increases, all muscles, joints and ligaments warm up.
But if there is no time to train in the morning, you can set aside time to do it in the evening. This is much better than giving up classes. Evening exercises will help ease the feeling of hunger, relieve stress, help cope with stress and invigorate.
Both morning and evening exercises are very useful. But it is necessary to know some rules for its implementation.
It is very important to do the exercises on an empty stomach. And after loading it is worth drinking clean water, because the body was losing water. Start with the lightest warm-up exercises. Then move on to the more complex ones.
If it is difficult to do exercises on all muscles at once, it is worth starting small. And then gradually increase the load and lesson time. Finally stretch for 1-2 minutes.
Of course, the clothes should be comfortable. You can play dynamic music or practice silently. It all depends on desire.
Effective exercise
It is important to choose exercises for all muscle groups. Even if you only need to lose weight in the thigh or arm area, the exercises should be done differently.
Here is an example of simple exercises you can do at home:
- circular movements with the shoulders back and forth;
- "Scissors" with hands;
- lifting dumbbells;
- turns of the body;
- tilts to the sides and forward;
- circular movements of the pelvis;
- squats;
- lunges;
- lift;
- twisting from a lying position on the press;
- swinging legs;
- "Scissors" with the feet;
- exercise bicycle";
- raise the legs from a supine position;
- raise legs and arms from a prone position;
- raise the legs from a standing position on all fours;
- raise the legs from a sitting position;
- slopes up to the toes;
- mill exercises;
- "bridge" exercise;
- walking back and forth on the buttocks;
- stand up on tiptoe;
- walking on heels;
- jumping on the spot (with a rope).
After recharging, it is worth stretching, restoring breathing. If you work out in the evening, a walk in the fresh air is a great idea.
Of course you can do other sports too. For example, swimming, aerobics, jogging. And if the load is serious, then 2-3 times a week such classes will be enough. But recharging should be daily. It's worth remembering: it's better to exercise every day for twenty minutes than forty minutes just twice a week.