Everyone knows that a balanced diet is the key to losing weight. But it will give good results, if only at the same time to perform exercises with weighting. For everyone who wants to lose weight, an individual body adjustment program is required. Therefore, we need to focus on correcting the most problematic areas. The article presents methods of losing weight for 10 areas of the body. Choose a few exercises or do all.
Training with dumbbells is very effective, since the additional load makes individual muscles that need correction work more intensively. Weights also increase endurance, accuracy and clarity of action. And all this makes the process of losing weight faster and more effective.
Choosing weights
Before you burn fat on the stomach and sides, buttocks, arms and legs, you need to decide how heavy the dumbbells should be. Most trainers believe that you need to select a weight that can easily be held on an outstretched arm. For example, for many women, this figure is 5 kilograms.
As the body's training improves, the load needs to be increased. You can increase the weight of the weighting agent (about a kilogram every 2 months) or increase the number of approaches in the exercise. For training at home, dumbbells, kettlebells or ordinary bottles filled with water, sand or cereal are suitable. In specialized stores you can find weighting agents with adjustable weight, but, as a rule, they are expensive. No worse than bottles, which are easily replaced by larger ones.
How to understand that it’s time to increase weight? Observe your well-being as you exercise with weights. If you easily perform it and do not get tired in the first approach, then feel free to take heavier dumbbells.
Exercise Rules
In order for the weight loss program to work, experts advise you to follow a few useful recommendations.
1. During training, do not forget to follow proper nutrition. Proteins, healthy fats and carbohydrates must be present in the diet. This is the only way calories will be completely burned, and weight will return to normal.
2. Train, if not every day, then at least 3 times a week for half an hour.
3. During exercise with weights, watch out for breathing. Only intense exercise will burn fat in the cells. The heart rate and the number of inspirations and exhalations should increase.
4. Do not try to lose weight dramatically - it is very harmful. No need to exhaust yourself, intensive and regular classes will be enough.
5. Control your weight several times a week.
6. Be sure to alternate exercises on different muscles to avoid excessive load on the spine.
7. Try not to train in the evening, but in the morning or in the morning. This is the most useful time for losing weight.
These simple guidelines will help you burn fat on your stomach and sides, hips, legs, and arms.
Warm up
Before you start training with weights, do a warm-up. This will help the body to tune in to an active load. Start with a slight stretch of the body. Stand straight, put your hands together and stretch in front of you. Knees should be slightly bent. Pull your arms forward and round your back. Hold this position for 10 seconds. After that, stretch up, stretching the spine. Put your hands behind your back and pull them back. Can be repeated several times. Now you are ready to do weight loss exercises.
Remember! If you want to adjust your arms, torso or shoulders - take dumbbells in your hands. If you need to fix your stomach, hips or buttocks - make your legs heavier. Let's move on to exercises for different “problem areas”.
Shoulders, back, belly
Put your feet shoulder width apart, and stand yourself straight. Body slightly forward, bending the lower back. Turn your shoulder blades without slouching. For stability, you can rest on the floor with your feet and bend your knees slightly. Hands with dumbbells should be lowered and elbows slightly bent. Raise them to the sides at the same time, with the wrists facing up. Do not wave your hands, namely pull. Tension should be felt in the muscles of the back and shoulders. Do 3 of these approaches 10-15 times.
Biceps, buttocks and legs
These are good exercises with weights for arms and lower extremities. Take dumbbells in your hands and spread your legs wide. Bend your elbows and press them to your waist. Movements must be intense. Lunge right or left foot, alternately bending your knees. After several approaches, connect your hands 7 times to work. While lunging, unbend and bend your elbows, pulling the weight to the chest. Make sure that one leg is straight when the other is put forward. Transfer your weight with your gluteal muscles so you don’t strain your back. Also always keep your elbows at your waist. Again, do a few sets.
Triceps belly
Leave your legs in the width of the pelvis, bending them slightly at the knees. Keep your back straight and tilt the body forward slightly, connecting the shoulder blades. When performing this exercise with weighting materials, the crown should look up, and the stomach should be tightened. Take dumbbells in your hands, alternately bend and bend them back without changing the position of the elbows. Follow the performance technique. Tighten your lower back and abs muscles. Work with your elbow joint, not your shoulder. In this case, the hands should not hang out. Repeat the workout 10 times.
Lateral muscles
Spread your legs a bit, take dumbbells in your hands. Tilt to the sides while sliding your hands on the sides. Complete 7 approaches.
The following exercises with weights for the legs, as well as for the lateral muscles, are also very good. Take the dumbbells and sit on the gym ball. Move it in different directions, helping yourself with your feet and without moving the body. To enhance the effect, lower your shoulders forward. It is also useful to twist a gymnastic hoop. You can buy with massage rollers or dispense with the usual plastic, gradually making it heavier. The main thing in such training is regularity and repetition.
Shoulders, chest, lower abdomen, buttocks
Lie on the mat with your back, legs closed and lift up. Bend your arms slightly with dumbbells and lift in front of you above the chest. Move them apart so that your wrists touch the floor. Return to starting position. Do not tear your buttocks off the floor or bend your lower back. Perform movements smoothly, without jerking. Do 3 approaches of this exercise with weights for the buttocks, abdomen, chest and shoulders 10 times.
Lower abdomen, inner thigh
Sit on the mat, bend your legs, and put your feet on the floor. Between the knees, hold the weight. Take your hands behind the buttocks and slightly bend. When doing the exercise, lean on your elbows. Try to squeeze the dumbbell with your knees, then relax your hips. Do such movements 40 times in 2 sets.
Lower abdomen, buttocks, front hip
Press against the wall with your buttocks and shoulder blades, expand your shoulders. Keep your feet shoulder-width apart; you can push them forward for stability. Bend your knees slightly, and with your hands with dumbbells, press yourself on the hips in front. Alternately, try to raise straight legs so that they are parallel to the floor. At the same time pull the toe on yourself. Do not make sharp swings and jerks when doing this exercise with weighting materials. For the legs and their joints it is very traumatic. Do 3 repetitions of 10 times.
Lower abdomen, buttocks
Lie on your back, straight legs lift up. Grip the light weight or plastic bottle (empty) with your ankles. Put your hands along the body, rest your palms on the floor. Raise your legs up with the efforts of the abdomen and buttocks. In most cases, this fails. It is more important to feel the "lifting" tension in the abdomen and buttocks. Do 2 sets of 10 times.
Buttocks, thigh from behind
Next, we will perform exercises with weights for the buttocks and back of the thigh. To do this, stand on all fours, focusing on the elbows (or palms). On the inside of the knee, hold a dumbbell. Raise the same bent leg up, then lower it. In this case, the knee should be above the body. Repeat 12-15 times. Now do it with the other foot. Take another approach. Watch the lower back, it should not bend.
Buttocks, lateral thigh
Stand next to the wall and rest on it with your palm. With your other hand, hold the weight on the hip in front. Raise the opposite leg to the side about 45 degrees from the floor. When performing an exercise for the hips with weights, pull the heel up, and lower the toe and knee down. If difficulties arise, then reduce the amplitude of the rise. Do 3 sets without jerks and jerks 12 times on each leg.
Do the exercises with dumbbells correctly and get an amazing result in a few months!