When losing weight, not only nutrition is important, but also physical activity. Any sport will be good for your figure. But don't underestimate the simple load either. Yes, 15 to 30 minutes a day is very important and useful. Exercising for weight loss at home will help to tighten and strengthen muscles, lose a few extra pounds.
How Is Exercise For Weight Loss Helpful?
Of course, it will be beneficial if you do the exercises daily. Exercising 1 to 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 process of weight loss, improve health and mood. During charging, blood flow increases, all muscles, joints and ligaments are warmed up.
But if there is no time for exercise in the morning, you can set aside time for it in the evening. It's much better than dropping out of class. Evening exercises will help reduce hunger pangs, relieve stress, cope with stress, and invigorate oneself.
Morning exercises 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 charging, 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 exercise all the muscles at once, it is worth starting small. And then gradually increase the load and class time. Finally, stretch for 1 to 2 minutes.
Of course, the 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 need to lose weight only in the 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 your hands;
- lifting dumbbells;
- the body turns;
- tilts to the sides and forward;
- circular movements of the pelvis;
- squats;
- slits;
- push ups;
- twisting from a lying position on the press;
- swivel legs;
- "Scissors" with your feet;
- training bike";
- lift the legs from a lying position;
- lifting the legs and arms from a lying position;
- lift the legs from a standing position on all fours;
- lifting the legs from a sitting position;
- slopes to the toes;
- mill exercises;
- "bridge" exercise;
- walking on the buttocks back and forth;
- get on the toes;
- walking on heels;
- jump in place (with a rope).
After the load, it is worth stretching, restoring breathing. If you are exercising at night, a walk in the great outdoors is a great idea.
Of course, you can also play other sports. For example, swimming, aerobics, jogging. And if the load is serious, then 2-3 times a week such courses will be enough. But recharging must be daily. It is worth remembering: it is better to practice every day for twenty minutes than forty minutes just twice a week.