List of effective weight loss exercises for beginner women

To get rid of excess weight, it is not necessary at all to guide yourself with a difficult workout in gyms and tormented diets.Of course, if we are talking about many problems of weight loss and health, the help of a nutritionist and a professional coach will need.But if you just want to fall 5-6 kilograms and remove the boring belly, you can easily do it at home.

Because we are not losing weight

It is worth starting with the unique characteristics of the body.Someone immediately loses weight to the slightest stress, since a little stress is an easy way to earn 5-10 kilos, regardless of the amount of food.Someone can be overwhelmed by the cakes and obtain an increase in the stairs of 0.5 kilograms and someone "spreads" from a look at the cake.The point is the metabolism.And if nature has not given you the opportunity to get rid of fatty reserves in a couple of countryside in the room, you shouldn't despair.Regular physical activity, correct nutrition and refusal of bad habits are the key to health and a good impression.Yes, perhaps you will never reach the ideals of the body of the beach, but you can feel healthy and safe without it.In addition, some simply cannot afford regular visits to fitness rooms and sporting complexes: there is no time, money and sometimes desires.In this case, training can be carried out independently at home.In this article, we have collected effective weight loss exercises that can be performed independently.

Important point: Sometimes the weight does not go because of health problems.In this case, excess weight acts as a symptom: the problems can be with the thyroid gland, the cardiovascular system and the hormonal background in women.Therefore, if the weight suddenly started growing and does not even leave on diets, this is an opportunity to urgently consult a doctor and take a series of tests.

Memo to lose weight

A kilogram of fats and kilograms of muscles occupy a different volume in our body.But, unfortunately, when trying to lose weight exclusively with the help of diets, the muscles are mainly "swept away".This is due to the fact that the body that experiences stress (and any diet is stress) begins to defend itself intensely.The reaction of the ancient brain is triggered, for which a strong drop in daily calories is proof that the body must be translated into an emergency.The fatty reserves are deposited, in a person who disappears: the body enters an energy regime, which allows you to survive without food.Therefore, any diet will not give the expected effect, if you go abruptly or will not support it with physical effort.What should I remember if you want to lose weight?

• The caloric content of the dishes must be gradually reduced.You can't stop eating fat, fried meat, desserts and stop frying food in butter if you have done it in recent years.All harmful should gradually leave the diet.If you usually consume 2000 calories per day, for weight loss they must be reduced to 1,500.But you have to do it for 3-4 weeks, not faster!
• Check the insulin level.This hormone transports glucose throughout the body, increasing the supply of glycogen in the muscles.This substance is needed for effective training.The insulin rises after each meal, interrupting the processing of 1-2 hours adjusted cells.That is, regular snacks with sandwiches, biscuits and sweets increase weight precisely because insulin production increases.Carbohydrates must be consumed only in a strictly defined time and not exceed the daily dose in accordance with the harmonious calculation of the carbohydrate fats proteins.
• Train on a regular basis.The exercises for beginners are good as they are easy and easy to perform.Therefore, it is not necessary to launch them: if you trained for two weeks and then you have abandoned for several days - there will be no results.A serious systematic approach is needed for the effect.The habit is produced in forty days, so at least a month will have to perform all exercises honestly and regularly.

Interesting fact: Simple walks help to lose weight.Yes, it is completely optional to run in the morning and in the evening.First, the improper race is harmful to the knee joints.Secondly, taking a walk for a little weight is mentally easier and more pleasant than a race.The only condition: daily walks should be at least 3 kilometers.Ideally, 6-10, but few agree on these exploits.

The best exercises for training at home

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

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

• Stay exactly, the shoulder legs at a distance.Start a squat;
• Delivened underneath, put your hands on the floor on the sides of the body;
• He swipes the legs abruptly, lowers the chest on the floor, like when it pushes;
• Raise the chest, jump forward, go back to the lower position of the squat;
• Get up sharply and jump, slapping your hands over your head.

It is recommended to perform 2 times 2-3 approaches.If such an amount seems difficult to you, first, two approaches and 5 times with a gradual increase in the load will be sufficient.This will not only help to quickly get rid of fat, but also to develop the respiratory system.

Lifting. An exercise that is necessarily included in each training program.It helps to elaborate the muscles of the back, get rid of fat in the armpits, pump and lift the chest muscles.The exercise is performed as follows:

• Take the lying emphasis.Hands at the shoulder level, legs on the width of the hips;
• Take the chest on the floor, the position of the "bar" should be kept;
• Exhale and go to the starting position.

Repeat from 10 times, depending on your preparation and capacity.In addition, you can lift from the sofa, or you can from the floor positioning your feet on the sofa: such a reverse push is even better to process the chest muscles, which is particularly relevant for women with a large breast.

Jacking Jack. This exercise can be called the following passage after Burpee and Push -ups.It is used for Cario Cardio and allows you to effectively burn excess calories.We perform the exercise as follows:

• Put the shoulder of the feet at a distance;
• Start performing the jump, making oscillations with your hands;
• Alternate the movements of the hands up and down for each jump.

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

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

• You are straight, your shoulder legs -larghezza, hold your arms behind the back of the head;
• Raise the leg, fold it with straight angles and start the rotation on the side for 15-20 seconds;
• The same - but with the second leg;
• Then repeat the exercise, by rotating in the opposite direction.

You can increase the execution time if you are sufficiently resistant.

Rack. A perfectly familiar exercise, for which you will need a bullet.You can jump on a rope from 0.5 to 2 minutes, gradually increasing the speed and intensity of the jumps.The exercise helps to get rid of fat deposits quickly in all parts of the body.

Pull -Ups.Not everyone has a horizontal domestic bar, but it is probably in the courtyard.Such an exercise not only helps to pump your hands, but literally acts on all the muscles of the body.Therefore, the shot outside will help to quickly lose weight even to those who will not help other exercises.The execution technique can be completely different.

Raise the knees. You can perform both standing and crossbar.In the first case, stay straight and alternately pull your knees on your chest: this will allow you to process the muscles of the hips and back.In the second case, you will keep yourself on the crossbar and at the same time you will pull both legs on the chest: the load will be higher, not only at the feet and back, but also to the press muscles.

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

Additional training

Those who are not sufficient for ordinary exercises, we propose to consider different additional options for training for beginners.These are classes of fashion and profits that allow you to strengthen the muscles and lengthen the ligaments.

Yoga.The practice is not for everyone: it is contraindicated for people with diseases of the musculoskeletal system and back injuries.The rest can activate the video from the Internet and enjoy the simplest asanas for beginners.It is not necessary to go to the gym for this.The advantage of yoga is that behind its lightness (in the initial phase) it is the possibility of burning rapidly of a large number of calories.

Pilates.You can engage, like yoga, without an instructor.Just get a carpet, see some basic exercises and strengthen your muscles at home.

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

Diet

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 at all that it should be as severe as possible, with the exception of everything tasty and loved by the diet.The diet here means proper nutrition.And does not require many restrictions.His main postulates are:

• Lack of bad habits.Alcohol is very caloric and cigarettes give a huge load not only on the lungs;
• Refusal of products with a high content of carcinogenic agents, dyes, food additives, salt and sugar.Fast food and factory desserts should disappear from the diet;
• Mode of drinking.A person must consume at least 2 liters of pure water (juices, tea and other drinks do not count);
• Include more proteins and fibers 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 excessive number of calories;
• Use special food supplements.For example, to lose weight, there are whole Herbalife products that reduce the craving for sweets and help to remove excess water from the body.

And finally, it is worth noting that an excessive number of training cannot be less harmful than their complete absence.In everything you need to know the measure and observe the balance.And then you will feel a healthy person!