Exercise for weight loss for beginners

You decided to lose weight, and you want this process to be more intensive? Then you need to know what exercises for weight loss for beginners to combat excessive fat reserves must be performed.

After all, to accumulate excess fatty tissues in various places, "one of the correct nutrition in most cases is not enough ...

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Complex exercises for weight loss

In the complex of exercises for weight loss for beginners included exercises for weight loss of the abdomen, waist, hips, buttocks, as well as legs and hands. Although, as practice shows, a regular load on any muscle groups - regardless of where you have concentrated "deposits" of subcutaneous or visceral fat - help to lose weight. The main thing - to spend calories.

• Exercise # 1

Starting position: standing erect, feet slightly apart, arms at waist. With an emphasis on the whole foot and, without tilting the body forward (that is, with an even back and shoulders), squats are performed. Try to sit down as low as possible. The number of repetitions is 10. At first, one hand can hold onto something, but in the future it is necessary to do this weight loss exercises for beginners without support and in the course of lessons increase the number of sit-ups to 20-25.

• Exercise # 2

Starting position: sitting on the floor, legs straight; Direct hands to take a little back and rest on the palm of your hand. The body is slightly thrown back, transferring some of its mass to the hands (biceps and lateral muscles of the thorax tighten), then the right and left legs are raised (alternately), bend at the knee and as close as possible to the chest. Repeat at least 10-12 times.

• Exercise 3

Starting position: sitting on the floor, legs straight, straight arms extended forward. Alternately raising the buttocks, push forward (5-6 "steps") and go back. The exercise is performed 5 times.

• Exercise 4

Lie on your back, legs are even, straight arms are stretched along the trunk. Raise both feet from the floor simultaneously (without helping hands). Hold the raised legs for 5 seconds (all muscles are straining below the waist, first of all, the abdominal press) and slowly lower them to the floor. The number of repetitions is 8-10.

• Exercise 5

The starting position is similar to the previous exercise. Both legs bend at the knees, raise and within 25-30 seconds perform movements that mimic cycling. To return to the starting position, and with intervals of 10-15 seconds "twist the pedals" 4-5 more times.

• Exercise number 6

Lie on your back, legs even, hands behind your head. Spread your legs to the width of your shoulders and bend them at your knees; tear off the head and shoulder blades from the floor and simultaneously lift the left leg bent in the knee, and with the elbow of the right hand (turning the body to the left) touch the left knee. Return to the starting position. Do the same with your left hand, turning to the right and touching the elbow of the knee of your right foot. Repeat in both directions 6-8 times.

• Exercise # 7

Lie on your right side, your legs are even, your head rests on the level right hand, stretched out on the floor, your left hand resting on your waist. It is necessary to raise and lower the left leg 10-12 times smoothly. We raise the leg - inhale, lower - exhale. Then turn over to the left side and do the same with the right foot.

Yoga for weight loss for beginners

All the exercises that offers yoga for weight loss (exercises for beginners), it is recommended to start with a belly breathing - especially useful for deposits of fat in the peritoneum and in the lower abdomen.

You can breathe in your belly both standing and lying on your back. So, put the palm of the right hand on the chest (in the upper part of the sternum), place the palm of the left hand on the abdomen (just below the navel); through the nose, breathe deeply the air in such a way that the arm lying on it rises with the wall of the abdomen, and on the chest the palm remains motionless.

When it is simply impossible to collect more air, a very slow exhalation begins (through the nose): all the air must be exhaled, so that the peritoneum descends as low as possible (while you must tighten the abdominal muscles, as if squeezing out the remnants of the typed air). Exercise is recommended first to perform 5 times, in the future - 10-15 times.

Let's proceed to asanas of yoga for weight loss, which uses every second set of exercises for weight loss.

Trikonasana

The starting position is standing, legs are spread wider than shoulders, straight arms are placed in both directions. On the inspiration, tilt the body forward, while touching the left foot with the palm of the right hand, and raise the outstretched left arm upwards - perpendicular to the floor. At the same time, we turn our heads and look at the raised hand. During exhalation, we straighten up, taking the original position. The same is repeated with the left hand. Exercise 5 times with each hand.

Pavanmuktasana

This exercise for weight loss for beginners is carried out, lying on the back. On inhalation, the right leg is bent at the knee, hands (hands in the "lock") wrap around the shin, pulling the front of the thigh as close to the stomach. We tear off the head and shoulder blades from the floor and lift the upper part of the body. In this case, you need to try the knee of the bent leg to touch the tip of the nose. On exhalation slowly return to the starting position. Do the same with your left foot. Repeat the exercise with each foot 5 times.

In the second part of the exercise, movements in the same sequence should be done with both feet simultaneously - 5 repetitions. And in the third part, hands do not grasp the lower leg, but the foot.

Bhujangasana

Lie on your stomach, straight legs together, your toes stretched out; arms bent at the elbows (along the sides of the chest), palms facing forward. On inhalation, resting on the palms and elbows, we lift the head and chest up, bending our backs and throwing our heads back. On exhalation slowly return to the starting position. In the second part, lift the head and chest and bend the back with the emphasis only on the palms, straightening the arms. The posture is fixed for 5-6 seconds (with a slight delay in breathing). Then, on exhalation slowly return to the starting position. Repeat 3-4 times.

The third part of the asana: to bend both legs in the knees; on inspiration, resting on the palm of your hand, lift the upper part of the body from the floor, bend your back and throw your head back. Fix the pose as long as possible, and then slowly exhale slowly to the original position.

Dhanurasana

This exercise for weight loss for beginners is performed, also lying on the stomach. You need to bend your knees and raise them slightly, holding them, hugging your ankles with your hands. On inhalation, it is necessary to lift the thorax, pull the neck upwards and backwards, bend the back, and pull the legs (with the hands) to the back. Hold in this position for 10 seconds, and then - on exhalation - hands should be released and slowly return to the starting position. Repeat 5 times.

With all the variety of diets that promise the return of a slender figure, it is necessary to take into account the individual characteristics of the organism (lipid metabolism and general metabolism). The key factor in the more active consumption of excess fat and in optimizing energy consumption is the work of the muscular system of the body. And experts advise not to neglect this rule, but to regularly perform exercises for weight loss for beginners.