Slimming exercises

fitness training equipment for weight loss

One of the options for losing weight is weight loss training. If you constantly spend energy during the day on the usual chores at work and at home, this can be equated with playing sports. Every physical activity helps maintain a slim figure, but for many reasons, laziness wins out more and more often.

The problem of obesity was not so difficult even 70 years ago, when there were not so many household appliances, transportation, passive entertainment. Even just to take a shower, it was necessary to bring water from the well, chop wood, turn on the stove and heat the water. It was impossible to perform a simple daily routine without the aforementioned physical activity.

We are now increasingly saving energy at the expense of electrical appliances, utilities and transportation. The stored nutrients appear in the form of cellulite, fat folds on the thighs, buttocks and stomach. Most often, obesity is formed in those who have a sedentary job, are used to traveling by personal transport and spend their rest in front of a TV or a computer.

Much also depends on genetic background, metabolic characteristics and eating habits. A large amount of fatty, high-calorie foods, food from fast food companies, a passion for sweets, starchy foods or systematic overeating leads to an increase in fat mass. It is not critical to eat something sweet or starchy if a lot of energy is used during the day.

Unfortunately, it is not typical for most people to lead an active lifestyle, therefore, the usual three meals a day are with meals until full satiety is already overeating. And this is without taking into account light snacks during the day. Even mild overeating can cause a slow but steady increase in fat mass. In this case, it is only people with an accelerated metabolism who do not become fat, where the excess of nutrients leaves the body in a natural way.

To do without stress for the body, gradually reduce portions of calorie foods: potatoes, grains, noodles, flour, sweet when switching to proper nutrition for weight loss. Dishes rich in carbohydrates and fats can be replaced with fresh vegetables and salads, which are also suitable as an accompaniment.

Salads should be seasoned with olive or sunflower oil, forget about mayonnaise. From your favorite vegetable salads, you can exclude some ingredients, such as biscuits or potatoes. Given a small but noticeable decrease in the calorie content of the food consumed, weight loss training speeds up the process of burning subcutaneous fat.

You should not try to fool yourself and try to choose a kind of load that will be both effective and not too cumbersome. To lose those extra pounds, move on - the more, the better.

Consider what exercises you need to do for weight loss.

Slimming jogging

Children will always run, jump, play ball, swim and cycle. Therefore, take the weight loss exercises yourself as fun entertainment from childhood. However, it is not so easy to find time for their implementation. It is great if a visit to the gym with regular aerobics classes, with rooms for simulators, treadmills, etc. , fits freely into the schedule.

It often happens that the road to the training site takes more time than the exercise itself. This stops many on the path to an athletic physique. But it is not at all necessary to engage exclusively under a program developed by someone under the supervision of a coach. The most important thing is to make the muscles work, and this can be done both at home and in the nearest park or on the school playground, not far from home.

The most energy consuming exercise that will help you lose weight is jogging. It uses just about every muscle group of a person up until they mimic them. For jogging, a park or school stadium is suitable, away from roads where the air is saturated with exhaust fumes.

It is much easier to force yourself to work on yourself regularly if you are running in the company of a friend. Joint training will seem much easier and more interesting. Running as a weight loss exercise is not performed for a specific distance, but for a while. It is necessary to monitor your breathing and follow a slow pace because our job is to burn fat and not damage the heart.

You should start running once a week for 20-30 minutes, gradually increasing the frequency and duration of the workout. The body's endurance will definitely increase, and soon the running time can be extended to 3-4 runs a week, 60-80 minutes each. Such training very quickly breaks down the supply of nutrients in the blood, and after 20-30 minutes, subcutaneous fat is used. The thing is, working the big muscles in the legs and body requires a huge amount of energy. For example, the efficiency of human muscles is only 0, 1. This means that intense exercise can burn ten times more calories than you need to perform the movements.

Cycling and swimming are in second place in terms of calorie consumption. Of course, such exercises for weight loss are much more difficult to perform than to run, because the former requires a bicycle and a place to ride, and the latter requires a pool.

Aerobic exercise for weight loss

All effective weight loss exercises are performed for a while, not for a result, and require proper breathing, therefore they are aerobic. Oxygen is involved in the process of burning nutrients in muscle cells, which means that proper breathing is just as important as the load on the muscles themselves.

In fact, running, cycling, team games (football, volleyball, basketball), training on simulators, aerobics and even skipping rope are all aerobic exercises for weight loss and shape. Only 20 minutes after the start of the workout (in the absence of long breaks) fat reserves begin to be consumed. So you have to be patient and enthusiastic so that the training lasts longer - at least 40-50 minutes.

Exercise intensity and speed do not necessarily increase the amount of fat you burn. Therefore, you should not constantly maintain a high training pace, but rather increase its duration at a moderate pace. Although some aerobic exercise programs are precisely based on short-term jerks, which cause a disproportionate energy consumption of muscle cells. This means that the race should change the pace from time to time - they will accelerate and slow down again. The same goes for jumping rope, training on simulators, step aerobics.

Once the type of exercise is chosen, decide where it is most convenient to do so. Classes in the hall in the aerobics group are the best solution. First, it is an opportunity to train all year round, regardless of the weather outside. In addition, there is always a company and it is not necessary to persuade anyone to train together. In aerobics, the trainer maintains the correct pace. The musical accompaniment keeps you from thinking about fatigue and makes training for weight loss fun.

In terms of sets of movements in aerobics, separate directions are distinguished: dance aerobics, stripping, Pilates, battalion, shaping, taibo and others. Among them, you can pick up activities at an active pace with exercises for static load or stretching. Taibo and the battalion commander suggest an insane training rhythm with no respite. To speed up weight loss, you can train in thermal underwear. If you feel tired and need to relax, choose Pilates. Exercises are combined depending on the area of accumulation of fat deposits, preferences in pace.

Strengthening loads on all muscle groups

Most often, fullness begins with the accumulation of fat in certain parts of the body - on the abdomen, buttocks, hips, on the back in the waist area or under the shoulder blades. Of course, it is much easier to remove fat from a certain area than to reduce body weight in general. To do this, use weight loss exercises designed to work a specific muscle group.

Muscles consume nutrients from adipose tissue, which are mainly found in the same part of the body. For example, if you need to reduce the volume of the buttocks, physical activity should primarily fall on the muscles in this part of the body.

Exercises to work with the buttocks primarily include swinging the legs backwards, forwards and to the sides from a standing position as well as raising the legs back from an inclined position. Leg swings are performed in 3 sets of 15-20 times in each direction, ie three sets of breaks of one minute - swings backwards, also forwards and to the sides. When lying on your stomach, oscillations may not work immediately, so you can start doing exercises on all fours. In this case, it is better to work first with one leg and then with the other without changing them one by one so as not to give the muscles a large respite between movements.

Of course, swinging alone will not help you deal with fat accumulation in the buttocks. These weight loss exercises should also be supplemented with squats, which put a good load on the glutes and hips. First, squat 18-20 times without weights in the form of dumbbells or weights. The downward movement should be twice as slow as the upward movement, as the muscles use more energy in the negative phase - during the stretch, not the contraction.

As your endurance grows, you can complicate your task by picking up 3-5 kg of dumbbells, and also increasing the number of squats in the approach. This is necessary to stretch the exercise over time and force the body to burn fat faster.

A common site of accumulation of excess fat is in the abdomen. Even relatively slim people can have deposits in this area. The back muscles in the waist area as well as the abdominal muscles can be used in a workout with squats and leg kicks. To begin with, tilt forward, then left and right. You do not have to reach for your socks during this exercise. The most important thing is to make your back muscles work, and not increase the stretch. Side bends are performed with dumbbells - 5-7 kg, as otherwise it is difficult to force the lateral abdominal muscles to work. Bends are performed in three sets of 15-20 reps each.

An athletic, toned abdomen is formed by exercises for the work of the abdominal muscles. For example, bending the body from an inclined position has been known to everyone since school time. At the same time, the legs are bent and the feet lie flat on the floor, with the toes hooked on a crossbar. The hands should be kept behind the head or pressed to the chest, but you should under no circumstances be tempted to help them perform their movements. Such an exercise for weight loss is even more effective if it is performed on a special bench that rises to the place of fixation of the feet in such a way that the body and head are down, which increases the range of motion.

If the body flexion is not achieved at first, it is possible to bend the knees towards the body while lying down. For the work of the lateral oblique muscles, you can perform the same movement of the body towards the bent legs, only spreading them to the sides and not directly to each other. If the legs are bent and the feet on the floor, then only the body is pulled back to the side. The lower part of the press is trained by raising the straightened legs from the backrest.

Regularly going into sports, performing different sets of exercises for weight loss will undoubtedly help to achieve the desired result. This alone takes a lot of time and effort. You can speed up the process significantly by using hardware shaping techniques.

Hardware techniques - a proven way to lose weight fast

Cavitation and LPG massage procedures reduce the number of fat cells in a particular area and practically do not damage other tissues in this part of the body. Cavitation works by means of ultrasonic vibrations generated by the working head of the apparatus. They penetrate to the desired depth and destroy the walls of fat cells.

Fat is removed by the body naturally from the extracellular space. The whole procedure is painless and, most importantly, does not require a rehabilitation period. In just one session with such ultrasonic cavitation, you can lose up to 3 cm in volume in the hips, waist or other parts of the body.

LPG massage is first and foremost a way to fight cellulite, although this hardware technique also corrects the contours of the body, is able to remove "riding pants" on the hips, fat folds on the buttocks or back. The working head of the LPG device draws into the skin area using a vacuum and complements the effect with a roller massage. To accelerate the outflow of lymph and metabolism in general, the working head simultaneously performs infrared heating of the area.

Local fat deposits also disappear quickly with the help of mesotherapy with special preparations that destroy fat cells. These substances are injected into the desired area with needles and removed by the lymphatic system along with the fat. Only a portion of the fat cells are removed as their presence is still necessary for the normal functioning of the body.

In a comprehensive solution to the problem of excess body fat, hardware techniques can occupy the most important place. The result is enhanced by regular exercise and aerobic exercise for weight loss as well as proper nutrition.