When losing weight, not only nutrition is important, but physical activity is also important. Any sport will be good for your figure. But don't underestimate simple loading either. Yes, 15-30 minutes every day is very important and useful. Exercising to lose weight at home will help to tighten and strengthen your muscles, and lose a few extra pounds.
How are exercises to lose weight helpful?
Of course, it will be beneficial if you exercise daily. Exercising 1 to 2 times a week barely works.
It is best to exercise 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 loading, blood flow increases, all muscles, joints and ligaments are warmed.
But if you don't have time to exercise in the morning, you can make time to do it in the evening. This is much better than dropping out of classes. Evening exercise helps to ease the feeling of hunger, relieve stress, help manage stress and invigorate.
Both morning and evening exercises are very helpful. But you need 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, as the body was losing water. Start with the lighter warm-up exercises. Then move on to the more complex ones.
If it's difficult to exercise all your muscles at the same time, it's worth starting small. And then gradually increase the load and class time. Finally, stretch for 1-2 minutes.
Of course, clothes should be comfortable. You can play dynamic music or practice in silence. It all depends on the desire.
Effective exercise
It is important to choose exercises for all muscle groups. Even if you only need to lose weight in your thighs or arms, 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;
- dumbbell lifting;
- the body turns;
- leans sideways and forward;
- circular movements of the pelvis;
- squats;
- lunges;
- push ups;
- twist from a lying position in the press;
- swing your legs;
- "Scissors" with the feet;
- Exercise bike";
- raise the legs from the supine position;
- lift legs and arms from a lying position;
- raise your legs from a standing position on all fours;
- raise your legs from a sitting position;
- slopes to the toes;
- mill exercises;
- "bridge" exercise;
- walking back and forth on the buttocks;
- rise on tiptoe;
- walk on your heels;
- jumping into place (with a rope).
After loading, it is worth stretching, restoring breathing. If you're exercising at night, a walk outside is a great idea.
Of course, you can also play other sports. For example, swimming, aerobics, running. And if the load is serious, 2-3 times a week these classes will suffice. But loading must be daily. Remember: it's better to practice every day for twenty minutes than forty minutes just twice a week.