Slimming movements: types, effects on the body and necessary motor loads

It is difficult to achieve a perfect figure, ignoring the movement. For weight loss, it is very important to exercise and eat right. It’s not necessary to go to the gym to stay in top shape. It is enough to regularly perform a set of effective exercises for weight loss.

Things to do?

The type of physical activity should be chosen not only based on personal preferences. You need to analyze your figure in advance. Mark problem areas. You may need to lose weight in some places, and add relief in others.

If you are the type of people who are not inclined to gain weight, and your figure is slim and fit, then jogging, shaping, yoga and light types of aerobic exercise are suitable for you.

You can perform such exercises everywhere. You can choose a gym near the house or give preference to training at home.

Why is it important to eat right?

Even if you carry out movements with the greatest responsibility for losing weight on your legs and abdomen, but do not adjust the nutrition, the efforts will not bring results.

And note, it is not necessary to adhere to strict diets. The main thing is to eat right. Exclude flour, fat, smoked and sweets. Of course, after an intense workout, you can have a tight dinner, but with exceptionally healthy carbohydrates in combination with a protein dish.

rules

Any movement for weight loss should be performed within 30 seconds. The same interval is necessary for rest. To obtain the optimal load, the exercises must be repeated several times for 2-3 approaches.

As soon as you feel that your stamina has increased, you can increase the execution time of the movement to 60 seconds. But rest should remain in the same time frame.

You can perform the exercises in the order that you consider necessary. But try a set of exercises not to load only one muscle group. Alternate loads on the buttocks and calves with exercises on the arms and back. Thus, you can extend the time of the general training. And with a high rate of load, it will be much easier for you to cope.

What you need to know

You need to prepare:

1. Comfortable clothes and shoes. Preference is given to tracksuits, as they will not cause discomfort during classes.
2. Bench or high chair.
3. Gym mat to perform movements on the floor.

Classes are best done about 3 times a week. The ideal time is considered to be hours from 11.00 to 14.00, and from 18.00 to 20.00. Exercise must be approached with a positive attitude.

And remember, our body is designed so that physical activity (a set of exercises) affects it only the first 4 weeks. Then it adapts. Therefore, it is necessary either to increase activity, or to change the complex of movements.

Any exercises should be carried out only after a warm-up. So you protect yourself from injuries and sprains.

What is the secret to effectiveness

To burn the maximum number of calories, you need to simultaneously use a large number of muscles. Exercises that focus solely on the arms or legs work much more slowly in terms of fat burning. Whereas movements involving several muscle groups significantly increase calorie expenditures.

No less important indicator is the pace. Dynamic and fast movements that do not involve frequent rest breaks are more effective than slow and measured ones. In addition, a high pace perfectly accelerates the pulse. And, as you know, there is the concept of a “working” heart rate, upon reaching which fat burning is more active.

Slimming movements of the abdomen and sides

Proper nutrition and exercise work wonders. Perhaps this is the best way to get rid of fat deposits in the abdomen. A set of exercises can be performed at home. Even if you do not have enough time during the day, try to find 15 minutes to perform simple but effective movements.

Let's get started!

Twisting:

1. Spread the exercise mat.
2. Lie on your back.
3. Bend your legs at the knees.
4. Cross your arms behind your head. Or put them in the chest area.
5. Take a deep breath as you tear your torso off the floor.
6. Lifts of the upper body should be carried out at an angle of about 40 degrees from the floor.
7. Repeat the exercise about 10-15 times. For a beginner, two or three approaches will suffice.
   

Regarding the movement for weight loss, it is carried out in the same way as the previous exercise. The only change is that when raising the body, the right elbow should be in contact with the left knee and vice versa. This exercise allows you to work out the oblique muscles of the abdomen. And actively affects the burning of fat in the lateral area.

"Bicycle":

1. Lie on your back.
2. Arms apart.
3. Lift both legs bent at the knees.
4. Move your legs as if you were riding a bicycle.
5. With each push, try to bring your knees as close as possible to the chest area.

Improving the legs

Get rid of fat deposits in the legs, as well as bring them in excellent shape and achieve perfect relief will help movement to lose weight on the legs and hips.

Lunges:

1. Get up straight! Hands should be on the belt.
2. Put one foot forward.
3. Start your squat.
4. Gradually return to starting position.
5. Repeat the exercise 10 times on one and then the second leg.
6. To increase efficiency, repeat the approach about 4 times on each leg.
   

To remove sagging, tighten the inner thigh, perform the following exercise:

1. Lie on your back.
2. Lift your legs up. Observing a right angle.
3. Raise and lower your legs for 10 times, without lowering them to the floor.
4. Take a break for 15-30 seconds, then repeat the exercise.
5. Adjust the number of repetitions and approaches yourself, based on your own feelings.

Lose weight in calves

If your legs seem imperfect to you, then it's time to do them! If you think that the calves have become full, then start losing weight in this area with the help of elementary exercises.

Getting started:

1. Movement number 1. Stand near the wall, lean on your hands. Rise very slowly on your toes. Hold in this position for a few seconds, then assume the starting position. Try to do the maximum number of repetitions.
2. Movement # 2. Use a step or short bench. It is important that it is as stable as possible. Move as if you are climbing two steps with two legs and then going down. About 30 reps are recommended.
   
3. Movement number 3. Jump on the spot. Stand up straight. Perform a jump, in parallel with which raise your arms up, and legs apart. Then the second jump, and you are again in the starting position. Repeat about 10 times. It is enough to complete about 3-4 approaches. Rest break no more than 30 seconds.

Dancing and losing weight

Scientists have proven that if you perform dance movements for weight loss within 60 minutes, the human brain begins to produce a shock dose of the hormone endorphin. This amount equals the pleasure derived from tasting two bars of chocolate. Only in the first case is it still positively displayed on the figure.

A good mood speeds up the metabolism. So, calories are burned more actively. But remember that hoping for dancing alone is not worth it. It is important to monitor diet and daily routine. Only an integrated approach will work effectively on burning fat.

Choose a dance direction at your discretion. The main thing in this matter is to get maximum pleasure and benefit for the figure. Latin American dances, zumba and strip plastic allow you to lose from 1000 to 1200 calories in 60 minutes. This is perhaps one of the highest rates among dance styles.

Lose weight effectively

Dynamic movements work great for weight loss. Consider the most popular.

Ice skating:

1. Stand up straight.
2. The body should be slightly inclined forward.
3. Perform a sliding jump with your left foot, while the right one crosses behind the left at this time. And vice versa.
4. Hands should follow body movement.
5. The movement should be carried out as quickly as possible. And non-stop.

Half-squat jumping:

1. Standing position.
2. Legs together.
3. Do a half squat with a completely straight back.
4. Stretch your arms in front of you.
5. Take a jump while spreading your legs wide apart.
6. Take a second jump, and put your feet together.
7. Repeat the exercise about 20-30 times.
   

Burpy:

1. From a standing position, take an emphasis lying down.
2. Touch your feet and chest to the floor.
3. Then push your body out with your hands.
4. Pull your legs to your hands.
5. Straighten up and jump out, clapping your hands behind your head.

This exercise puts stress on all muscle groups. In addition, it accelerates heart rate to a state of fat burning. In addition, such effective weight loss movements do not require a huge investment of time. And their implementation brings pleasure.

Improving the buttocks

If your butt has lost its tone and elasticity, as well as has found unsightly accumulations of fat, immediately take care of its shape.

Getting started:

1. Sit on the edge of the chair. Feet should be apart. Hold a small ball or any other handy item between your knees. The back should be even. Hands hold the chair seat. Squeeze the most heavily used item with your feet. Hold this position for 60 seconds. Then take a break for 15-30 seconds, repeat the exercise.
2. Get on your knees. Hands on the belt. Alternately sit on the buttocks, first one way, then the other. Try not to use your legs. Work only buttocks. They should be in contact with the floor. Despite the fact that the exercise is quite complicated, each time it will be much easier to perform it.
3. Stand exactly against the wall. Lean as tightly to her back and nape. Exercise half squat, and tighten your muscles. It takes about 60 seconds to be in this position. During execution, make sure that the buttocks, neck and back are not torn off the wall. This is necessary to get the most efficiency from the exercise.
4. Stand up straight. Lift the leg bent at the knee. Grasp it with your hands, press it to your chest as much as possible. Lock in position for 20 seconds. Repeat the exercise on the other leg. It is necessary to perform about 5-10 times on each leg.
5. Lie on your back. Place your feet up against the wall (in the upright position). Lift the buttocks from the floor, then return to the starting position. Repeat 10 times.

Strap

What movements for weight loss involve all muscle groups? The bar is a universal exercise with which you can achieve a slim figure. Despite the fact that this movement works out all muscle groups, it still needs to be combined with other complex exercises.

With the right approach, the bar helps to lose weight. But here it is important to consider maintaining a balanced diet.

To properly complete the bar, rest your palms and feet on the floor. Hold yourself in such a position for a while that you can withstand. It is important that the back is perfectly aligned. When it becomes difficult for your body to cope with the load, it begins to tremble. After this sensation appears, try to hold out for some more time. And then take a break.

This exercise helps to keep the body in good shape. It is especially useful for people who cannot attend the gym for any reason. And I want to work out all muscle groups in a short period of time. In addition to achieving a beautiful and slim figure, the bar can reduce the risk of developing osteoporosis.

Slimming breathing movements

The method of proper breathing, which was developed by Strelnikova, was first based on the basics of treating respiratory organs. But later it was noticed that women who regularly practiced the course began to lose weight and decrease in volume.

To start the process of losing weight, you must follow a few basic rules.

1. The breath should be sharp and loud. From the side it may seem that you sniff.
2. Exhalation follows immediately after inhalation. It is natural. Do not hold or push air.
3. All movements should be performed on inspiration.
4. Then you need to move on to a gradual increase in breaths and approaches. Moreover, the number of breaths should always remain a multiple of 8, and exhalations - 4.
5. The break between sets should be no more than 5 seconds.

In addition to weight loss, respiratory movements for weight loss increase lung volume and speed up metabolism.