Fitness Lessons for Weight Loss
One of the points of a healthy lifestyle, which is adhered to by more people in different countries, is the care of the physical form. In connection with this, fitness training for weight loss is gaining immense popularity, and in order to achieve results, it is not necessary to attend gyms.
Many fitness lessons for weight loss do not require special equipment, so it is not difficult to organize classes at home. All that can be needed are dumbbells and a desire to lose weight.
Fitness lessons for weight loss: the correct schedule
Fitness for fast weight loss is best practiced 2 times a week. After three months of regular training, you can go to three classes a day. More than four trainings per week should not be held, as frequent, especially daily classes, will not bring the desired result. This is due to the fact that the body can overtax, and when there is no regular and timely rest, fats are not burned.
Every lesson in the fitness program at home should begin with a warm-up, and finish with stretching exercises. The duration of the training is from 40 minutes to one hour. The number of repetitions of one exercise is at least 15 times.
Fitness lessons for weight loss: a flat stomach
Six effective exercises on the press will help you find a beautiful and flat stomach in a short time:
- Fitness exercise for stomach: lie on your back, hands folded in the lock behind your head, legs slightly bend at the knees. You need to strain the muscles of the press, while lifting your head and shoulders. Then, without lifting your lower back from the floor and bending your back, you need to stretch your chin up. Repeat 20 times;
- Curl to the right: lie on your back, lay your left arm behind your head, and bend your right arm in the elbow and put it on your stomach, legs slightly bend at the knees. Then you need to strain the abdominal muscles, and lift the left shoulder and head from the surface, trying to reach the right elbow with the left elbow. Run 20 times;
- Twisting to the left: lie on your back, put your right hand behind your head, and bend your left arm in your elbow and put it on your stomach, bend your legs slightly at your knees. Straining the abdominal muscles, it is necessary to lift the right shoulder and head, trying to reach the right elbow to the left knee. Run 20 times;
- Bike: This fitness exercise for the abdomen is also performed in a position lying on the floor, hands behind the head. It is necessary to bend the legs in the knees and raise them so that a right angle is formed between the trunk and the thighs. Then it is necessary to perform actions similar to riding a bicycle, while alternately pulling the right elbow to the left knee and the left elbow to the right knee. Run 20 times in each direction;
- Reverse twisting: lie on the floor, bend the legs in the knees and lift them at a right angle to the torso. The position of the hands is beyond the head. Then it is necessary to make spring twists, trying to reach the knees to the head. The body must be constantly held in a twisted position. Run 20 times;
- Lifting the body – the sixth exercise fitness training for slimming belly. Lie on the floor, stretch your legs, while keeping the heels together, and pulling the socks on yourself. Put your hands in the lock behind your head. Then you need to raise the shoulders, hands and head from the floor, reaching a 45-degree angle with the body. Run 20 times.
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Fitness lessons for weight loss: thighs and buttocks
In the list of fitness exercises for the buttocks in the first place are squats, but in order to achieve results, they need to be able to properly perform. Crouching is better in front of the mirror, as own reflection helps to control the process. The starting position is legs with shoulder width and straight back. Then, fixing the body in its original position, it is necessary to perform the squatting, so that the thighs of the steel are parallel to the floor. For a greater load on the buttocks, you can spread your legs wider. Do three approaches 20 times each;
- Jerks are the second effective fitness exercise for the buttocks. The starting position is kneeling with an emphasis on the hands. Then you need to bend your knees and pull them to your chest. After this, you should straighten your leg and slightly lift it up behind your back. When doing the exercise, you need to make sure that the back bends as little as possible. To increase the load, it is recommended to use weighting agents attached to the ankles. Do three approaches 20 times each;
- Falls – the third exercise for weight loss of the hips and buttocks. They should be carried back to tighten the problem areas. Thanks to the attacks, the buttocks acquire a regular rounded shape. Do three approaches 20 times each.
Fitness lessons for weight loss: the muscles of the hands
The following exercises of the fitness program at home are designed for the muscles of the hands, which you should not forget in an effort to make other parts of the body beautiful:
- Exercise with dumbbells in standing position – take dumbbells in your arms and stand up straight, palms look at the body. You need to bend forward, and then unbend and bend your arms. Elbows should be pressed to the waist. Run 10 times;
- Exercise with dumbbells in the supine position – lie on your stomach, hands with dumbbells pull along the body, then raise your hands up. When doing this exercise, fitness workouts for weight loss should be watched so that the hands do not deviate to the sides. Run 10 times;
Pushing from the chair – sit down on the floor facing the chair, put your hands on the seat and wring out. Repeat 5 times;
- Squeezing from the floor – stand on all fours, hands on the width of the shoulders, wring out, touching the hands of the body at the bottom point. Run 5 times;
- Pushing from the wall – stand facing the wall a distance of one’s pace from it, rest your hands at the chest level and perform push-up. Ensure that the body remains straight, and the heels do not come off the floor. Repeat 5 times.
Fitness lessons for weight loss: exercises on the legs
The final lesson of fitness for fast weight loss is devoted to exercises on the muscles of the legs:
- Makhi feet – lie on your back, emphasis on your elbows. Raise your legs 10 cm from the floor and perform wide swings with your legs. The pace of exercise should be fast enough, legs can be crossed. Run 15 times;
- Scissors – the initial position is the same as that with feet swinging. You need to stretch your arms forward and fasten your fingers to the lock. Raised by 10 cm from the floor feet perform movement “scissors”, gradually increasing the speed of the exercise. Repeat 15 times;
- Scissors on the abdomen – lie on your stomach, hands behind your head. Smoothly bend the spine – the dorsal muscles will tense. Then you need to raise your head and shoulders, pull your buttocks and raise your legs to perform a “scissors” movement. Run 15 times.
To achieve success by doing at home, the fitness program should be comprehensive and involve all muscle groups, because the human body can not lose weight selectively only in certain parts of the body – kilograms go evenly out of all problem areas. Obtained through fitness lessons for weight loss results must be secured by a proper healthy diet or a balanced diet.
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