Evening exercises for weight loss - 5 exercises before bed

No wonderful recipes or grueling diets. We act according to science: we select effective sets of exercises (exercises) for losing weight at home, the right products and do not give ourselves any concessions. This way we will get a noticeable result and be able to maintain it for a long time.

Training and nutrition at home: how to eat if the goal is to lose weight on the sides, abdomen, hips and body tightening?
Proper nutrition for beginners
Workouts at home
Morning exercises for weight loss
Gluteal bridge
Straight Leg Raise
Exercise "scissors"
Elbow to knee crunches
Dynamic bar
Video: Technique for performing a plank with moving hands
Exercise "vacuum"
Evening exercises before bed
Squats
Lunges
Classic crunches
Video: Technique for performing twists, analysis of the main mistakes
Exercise "bicycle"
Lying hyperextension
Knee push-ups
Fast charging with hula hoop
Video: Training with different types of hoops
Exercises with a jump rope
Video: Exercises for training with a jump rope

Exercises for weight loss and strengthening muscles

To achieve good results in a short time, you need a comprehensive approach to losing weight. You need not only to exercise physically, but also to reconsider your diet. Eliminate fast food, products made from premium wheat flour, sugar-containing foods, sweet carbonated drinks, fatty, fried and salty foods. Try to eat more protein and drink at least 2 liters of pure water or green tea per day.

Try to change your lifestyle: instead of watching your favorite TV series, go to the pool or jog in the park, ride a bike or exercise bike, jump rope. And, of course, try to allocate 20-30 minutes daily for these physical exercises for weight loss.

Classic plank. This effective static exercise will help strengthen all muscle groups in a short time, and will also help burn fat deposits in problem areas. To perform it, no special equipment or inventory is required; during the training, you can slightly change the position of the limbs, experiment with the number of support points, thereby loading different muscle groups and increasing your endurance.
Starting position - lying on straight arms, point your hands forward and place them in the same vertical line with your shoulders. The head, back, lower back and legs should be straight, the chin should be slightly raised. Tighten your abdominal muscles, while trying not to tilt your pelvis or bend your knees. Hold this position for 1 minute, and then you can drop to your knees or take a Downward Dog pose to give your muscles a full rest.
Read also: Running program and rules for beginners and advanced
To get good results, you need to do the “plank” every day; it is also recommended to increase the time of doing the exercise by 30 seconds every 2-3 days, gradually bringing it to 3 minutes.

Burpee exercise – a great way to get rid of excess fat and make your figure slimmer. When performing it, all muscle groups are involved, and the overall metabolism is accelerated, so the extra pounds will melt before your eyes.
Squat down with your palms out in front of you, shoulder-width apart. As you exhale, jump with your legs back and take a position while lying on straight arms (classic push-up position). Tighten your back and abdominal muscles, and jump with both legs at the same time to the original position, your arms should remain motionless. Inhale and jump as high as possible, raising your arms and straightening your shoulders.
Without stopping for a break, take a crouching position again and repeat the sequence of actions another 12-15 times at the fastest pace.

Jumping "Star" help in training the heart muscle, speed up metabolism, strengthen bone tissue, as well as the muscles of the arms, legs, abdominals and back.
Stand straight, place your feet close to each other, lower your straight arms along the body. At the same time as you exhale, jump a few centimeters off the floor, spread your legs shoulder-width apart, and raise your arms up to the sides (you can clap your palms). Exhale and return to the original position.
Do 2-3 sets of 15-20 jumps. Make sure you breathe correctly - inhale through your nose and exhale through your mouth.

Exercises for a flat stomach and thin waist

Many women face the problem of fat deposits on the stomach and sides. These weight loss exercises – effective and simple – will help you get rid of them.

Raising legs from a lying position aimed at strengthening the lower abdominals, lower back and back.
Lie down on a flat, hard surface, place your arms at your sides along your body or put them behind your head and clasp them in a lock. When lifting your legs, try not to lift your upper body off the floor and arch your lower back. Slowly raise both legs up to an angle of 45 degrees, stay in this position for 10-15 seconds, then slowly return to the starting position. You can keep your feet off the floor, then you will create additional stress on your abdominal muscles.
Repeat the exercise at least 15-20 times, the number of approaches is 2-4.

"Bicycle" with crunches – one of the most effective exercises for working the abdominal muscles, losing weight and correcting the figure in the abdomen and waist.
Lie on your back on a flat, hard surface (the floor or a workout mat), with your shoulder blades and pelvis touching the floor. Place your arms bent at the elbows behind your head, clasp your hands, and also bend your legs. Then simultaneously lift your upper body (head, arms, shoulder blades), tensing your abdominal muscles, and lift your feet off the floor to a height of 40-50 cm so that your knees are bent at approximately 90 degrees. Bend your legs one at a time, imitating riding a bicycle, and at the same time try to touch your elbow to the opposite kneecap, performing a twist.
Do 10-20 repetitions on each leg. After a short break, you can do another 2-3 approaches.

Fast charging with hula hoop

It is unlikely that hula hoop exercises can be considered an independent type of training; rather, they are of an auxiliary nature. Although you should not underestimate the capabilities of a hoop in shaping a thin waist. Intensive massage of problem areas can work wonders, provided that other conditions for effective weight loss are met.

Video: Training with different types of hoops

You shouldn’t start training with a very heavy hula hoop, as it will simply fall down without having time to really unwind. To begin with, a hoop weighing 800–1200 g will be enough.

Pay attention to the massage “pimples” on the inside of the hoop. For beginners, models with soft rubber massage ridges are suitable. And even to use such models at first, you may need a special wide belt, which somewhat softens the effect of “pimples” on the skin of the abdomen and reduces discomfort.

We start spinning the hoop at a time that is comfortable for you, and gradually increase the training time to 15–20 minutes.

Complex for losing weight in the thighs and buttocks

We will talk further about what exercises you need to do to lose weight in your thighs and buttocks. Perform this complex regularly, and after 3-4 weeks you will be able to evaluate the first results.

Jumping out of a deep squat. This exercise strengthens and sculpts the buttocks and quadriceps muscles, improves metabolism and promotes overall weight loss. When performing squat jumps, you need to monitor the correct technique and breathing; to increase the load, you can use special weights.
Take a relaxed, level stance, spread your legs shoulder-width apart, cross your arms over your chest or clasp them at the back of your head. Take a moderately deep breath and squat so that your thighs are parallel to the floor, while trying not to lift your feet off the floor or tilt your pelvis. If your physical fitness allows, you can squat lower. At the same time as you exhale, tighten the muscles of your thighs and buttocks and jump up with maximum force. When your feet hit the floor, immediately return to the squat and repeat the sequence.

Lifting the buttocks. To perform this exercise, you will need a low, stable chair, bench or pouf.
Lie on the floor with your stomach up, next to a support, with the seat facing you. Extend your arms straight to the sides or close them at the back of your head. Bend your legs at an angle of approximately 90 degrees, place your heels on the edge of the seat. Leaning on a chair, raise your pelvis to a height of 30-50 cm so that your hips and torso form a straight line. The back of the head, shoulders and shoulder blades should not be lifted off the floor when performing this physical exercise. Lock in this position for 5-7 seconds, then lower your buttocks almost to the floor without touching it, and from this position begin the next repetition.
Perform the exercise 15-20 times, take a short break and perform 2 more approaches.

Follow the suggested complex daily, follow a light diet, move more, and within a month the scales will show 5-9 kilograms less.

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Benefit for health

Charging has a cumulative effect. The human body, gradually getting used to physical activity, becomes more active and less tired.

Increased performance

When warming up the muscles, the blood moves more intensely and more saturates the organs with oxygen, which is so important for the whole body.
This leads to increased concentration, faster thought processes and improved memory in both men and women.
This positive effect enhances performance and improves mood.
Those who like to sleep longer in the first morning hours experience constant drowsiness and apathy. They make it difficult to concentrate on work and reduce productivity. Coffee invigorates in the morning, but requires hourly replenishment, as it quickly loses its effect and is eliminated from the body.

Exercising in the morning has no negative qualities, promotes easy awakening, improves health and mood, and promotes weight loss.

Health benefits

Increased blood circulation prevents blood from stagnating, which leads to improved brain activity, functioning of the vestibular apparatus and coordination of movements.
Oxygen saturation stimulates the breakdown of fat deposits.
Exercise that has become a habit straightens your posture and strengthens your muscles. This is not only the prevention of osteochondrosis and scoliosis, but also an attractive appearance.
Regular physical exercise strengthens the body's immunity. It protects against the effects of bad weather and various infections.

Positive attitude

Exercises performed at an easy pace accompanied by energetic musical accompaniment give a good mood.
Accumulated negative energy, irritability and fatigue are the results of lack of movement.
Exercise activates the body, eliminating negative attitudes and, as a result, gives a good mood.

Healthy sleep

Physical activity charges you with energy, but at the same time contributes to its gradual decrease closer to the night. By exercising in the morning or in the middle of the day, a person ensures healthy, sound sleep and quick awakening.

Where is the best place to start?

Every girl wants to look slim and beautiful, but only a few can lead a healthy and athletic lifestyle.

Even if you are not into dancing or aerobics, or go to the gym, you can have a slim and toned figure. To do this, you need to spend 20–30 minutes a day playing sports.

You need to take care of your body and it will delight you with good health and excellent appearance.

Here you will find a practical set of exercises that will help you lose weight at home without exercise equipment. Knowing them, you can create your own individual training schedule.

Before you start training, you should warm up. It will help you warm up your muscles and joints, and also protect you from damage and injury.

You need to start it from top to bottom, gradually moving from warming up the neck, shoulders and arms to the lower back, buttocks, thighs, knees and feet.

If you don't know how to warm up, it doesn't matter. Start making circular movements with each joint. First one way, then the other. Work all parts of the body in this way.

Then you should warm up thoroughly. To do this, rub your palms vigorously until they become hot. After this, warm up your face, neck, ears, and nose with them. Next, rub your entire body from head to toe with warm palms.

Warm-up for arms and shoulders

Rotate your shoulders forward and backward. You can rotate your shoulders one by one, or you can rotate them simultaneously. At the same time, the arms remain straight, the hands are collected as if they are on a support (for example, if you are leaning on a table or machine) - this way the arm muscles will work more efficiently. Rotate your elbows in opposite directions. Next, we rotate our hands, clenched into fists.

Warm-up for the back

Before any workout, you need to stretch your body well to avoid injuries and sprains.

Stand up straight. Start turning left and right. When performing turns, the part of the torso that is below the waist, as well as your legs, should remain in one place and not move.

During twisting, the neck muscles should not tense. Always look straight, no matter which way you turn. Do this for 20–30 turns.

With the next exercise, we will bring the lower back, including the lower back, into combat readiness. Stand up straight. Begin to rotate your body around its axis in a circular motion to the left. Do this 10 times and start repeating in the opposite direction.

From the outside, this should resemble the movement of a boxer in the ring, dodging his opponent’s blows. As with the previous exercise, your hips and legs should remain in place.

Leg warm-up

The feet are warmed up like this: put the toe on the floor and rotate the foot in different directions. Standing on the toes of both feet, rise and lower yourself without resting on your heels. Do this several times.

To make the challenge more challenging and the warm-up more effective, rise up on your toes as high as possible and squat with your legs bent without bending your back.

Warm up before charging

Any exercise cannot be started without warming up. These are light exercises that work the joints and warm up the body. With the help of a warm-up, the body is prepared for further exercise.

All actions are as simple as possible and are performed from top to bottom throughout the body. Starting position – body straight, feet shoulder-width apart.

Head tilts to each side.
Rotate your neck alternately left and right.
Circular movements of the shoulder joints forward, then back.
Rotation of the elbow joints, changing direction.
Rotation of the hands in both directions.
Rotate the body in each direction with arms extended at the maximum point of rotation.
Side bends. One hand is on the belt, the other stretches along the head towards the tilt.
Bend forward: to the right leg, to the middle, to the left leg, straighten up.
Rotation of the pelvis in both directions.
Rotation, knee joints, raising the leg and bending the knee 90°.
Warm up your feet by rotating with your toes on the floor.

Each exercise is performed smoothly but intensely 8-10 times each.

Training program

So, the warm-up is over, and it’s time to start the main exercises. Below is an effective complex for losing weight at home.

Toning the buttocks

Static squats. To perform the first exercise, place your feet wider than your shoulders. While standing, bend your knees. The angle should be such that you can put a cup on your foot and not be afraid that it will fall (i.e., an angle of about 90 degrees). Freeze and remain in this position for as long as possible.
Regular squats. This is the best exercise for achieving a slim butt with toned buttocks. It is better to perform squats in several approaches of 20-50 times.
Jumping. Squat down. Jump up sharply and return to the starting position. You need to jump as high as possible. 20 such repetitions will be enough.

Making your legs slender

Reduction and extension of legs. Lie with your back on the floor and, placing your hands under your buttocks, lift your legs straight up. Bring your raised legs together and spread them apart. Repeat this exercise ten times.
Squats from a kneeling rack. Stretch your arms forward while kneeling. Now sit on each buttock in turn, tilting your body to the side. Perform the exercise quickly so as not to lose your balance.
Sumo squats. Standing with your feet shoulder-width apart, turn your feet and knees outward. Squat down slowly to feel the muscles in both thighs working. Stay in the half-squat position for as long as possible. Then try to smoothly return to the starting position.
Swing your legs. Lie on your side and bend your lower leg at the knee, bringing it forward. With your straight upper leg, lift up with a large amplitude, trying to move as slowly as possible. Then roll over to the other side and repeat with the other leg. This exercise will help correct and pump up the shape of the inner thighs.

You can perform the following exercises with an elastic band, as shown in the picture, which will significantly improve your results:

Create a flat tummy

Twisting. Lying on your back, place your hands behind your head and keep your legs straight. Raise your body, touching your knees with your chest. Slowly return to the starting position, being careful not to squeeze your neck. To simplify the exercise (if you are unable to do this option), do small lifts: the main thing is to lift your shoulder blades off the floor.
Twisting with rotation. Lie on your back, bend your knees and place your hands behind your head. Now try to twist so that your elbow touches the knee of the opposite leg.
Raising your legs. We do not leave the starting position of the previous exercises. Raise your straight legs to an angle of 45 degrees and try to keep them in a raised position longer. Repeat this exercise 8-10 times. In this position, you can swing your legs up and down with a small amplitude or perform “scissors.”
A more complicated version of leg raises. Lying on your back, spread your arms to the sides and slowly raise your straight legs until they are perpendicular to the floor. Lower your legs very slowly too - this will put more strain on your abdominal muscles. Also try swinging your legs from side to side and returning them to a perpendicular position. The exercise cleans the stomach and sides well.

If the above exercises are not enough for you, you can do the following:

Strengthen your back and make it graceful

By increasing the flexibility and elasticity of your muscles, you prolong their youth and health.

№1. To perform the first exercise, lie on your back with your arms extended. Bend your knees. Then rhythmically raise your pelvis as high as possible and lower it, trying to stay in the raised position for as long as you can.

To complicate the exercise, one of the legs standing on the floor can be raised up or placed on the knee of the other leg. This will help you strengthen your back and pump up your abdominal muscles.

№2. From the same position, raise your arms straight up, then raise your legs straight. Do this so that your hips lift off the floor. Slowly lower your legs.

Now stretch out following your raised arms, trying to lift your upper body off the floor. Following this order, try to repeat the exercise several times.

№3. Lie on your stomach. At the same time, try to lift your arms and legs off the floor. Do this 30-40 times.

Pull up your arms

Pushups. Take a lying position. But, unlike the man's stance, place your knees on the floor. Try to do 10 push-ups.
Bench push-ups. For the next exercise you will need a chair or the edge of a sofa. Stand with your back to him and put your hands on him. Legs need to be straightened and relaxed. Begin to bend your arms at the elbow joints. At the lowest point, you should almost touch your butt to the floor. Then straighten your arms completely. Repeat this 10-15 times.
Static exercise. Stand straight, stretch your arms out in front of you parallel to the floor. Try to keep them in this position for as long as possible.

Why do you need charging?

Even quick exercise every day can start the process of getting rid of excess weight in the body. Such workouts are easy to perform, free and do not require complex additional equipment.

Physical activity at home leads to many positive effects, in addition to losing weight:

The amount of oxygen in the blood increases, improving the productivity of the circulatory system and heart.
There is a surge of new energy.
Fatigue and tension disappear.
Improves complexion.
Increases joint mobility and muscle endurance.
Metabolism improves, helping to accelerate weight loss.
Increases discipline and self-organization.
The body becomes more toned and slender.

Exercising for weight loss in the morning will help you wake up easier and maintain a good mood. Such a load will not take much time, but will bring a lot of positive results.

Accelerate results with proper nutrition

Proper nutrition is no less important a component of the weight loss process than physical activity. Your results depend on what and in what volumes you eat, so if you want the reflection in the mirror to begin to please you, you must adhere to the following principles.

Maintain a calorie deficit

You can calculate how many calories per day you need to lose weight using the formula:

(655+ (height, cm *1.8)+ (weight, kg*9.6)-(age*4.7))*activity factor

This coefficient is:

1.2 for a non-exercising person
1.38 – from 1 to 3 sports per week
1.55 – from 3 to 5 lessons
1.73 – more than 5 workouts

To lose weight, you need to subtract 400-500 from the resulting figure.

Example: height 167 cm, weight 55 kg, age 25 years, activity factor 1.55.

(655+167*1,8+55*9,6-25*4,7)*1,55

We subtract 500, and it turns out that for safe weight loss with such inputs, you need to consume 1617 calories per day. Naturally, it is impossible to calculate everything down to the calorie, but still try to keep an accurate count.

Comply with BZHU standards

Proteins should make up 30-40% of total calories, fats 15-20%, and carbohydrates 30-40%. Try to eat food containing mainly carbohydrates in the morning or lunch. In the evening, give preference to protein foods.

Products with a high protein content include:

Eggs
Chicken, lean meat
Fish
Cottage cheese
Almond
Soy products (eg, soy meat, tofu).

Avoid “bad” foods

If you want to lose weight, you will have to give up sweets, fast food, sweet soda and packaged juices, mayonnaise, fatty and fried foods. Despite the fact that everyone knows this, few people conscientiously follow this principle and, as a result, continue to carry the hated kilograms.

By the way, there is an alternative to almost everything harmful. So, you can add a substitute to tea instead of sugar, and a salad dressed with Greek yogurt will be no less tasty than a salad with mayonnaise.

Eat 5-6 small meals a day

Eating infrequently leads to a slowdown in metabolism, so in order to speed up metabolism, you need to eat often without exceeding your daily calorie intake.

Don't get carried away with mono-diets

The consequences of mono-diets can be very negative. At best, this is a decrease in metabolic rate and a return to previous (if not greater) volumes after the end of the diet.

Advice from nutritionists

It is important to know ! The main enemy of a slim figure is carbohydrates, especially pure glucose. Refusal of confectionery and flour products will help improve the process of weight loss with great speed.

Especially, such products are dangerous because they contain simple carbohydrates and fats at the same time. In addition to fat deposition, sweets retain excess water in the body. Therefore, giving up simple carbohydrates will help relieve swelling and significantly reduce body volume. But you shouldn’t completely give up sweets. You can allow fruits, dried fruits (dried apricots, prunes, raisins) and honey in the first half of the day.

Torsion row

Throw the expander over a doorknob or other support, grab the ends and stand from the door at such a distance that with your arms outstretched, the expander is taut. Keep your palms with the handles of the expander together, fist to fist. Lunge back with your right leg, twisting your body to the left and increasing the tension on the projectile. Return to the starting position and repeat on the other side.

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When the workday is over, it's time to give your body a chance to relax. We present to your attention a set of exercises for relaxation and gentle stretching of tired muscles. To avoid overdoing it and harming your body, avoid doing high-intensity exercise just before bed. This can lead to you not falling asleep and your body not getting the rest it deserves. An ideal option for such a workout would be elements of fitness - yoga and Pilates. Also, do not delay the workout itself - 20-25 minutes will be enough. For a clearer understanding, here are examples of several exercises.

1. warm-up. Stand straight with your feet together and gently lean forward until you wrap your arms around your shin. Try to touch your chest to your knees. Do this five times and lock into the bottom position. Then spread your legs wider than your shoulders, heels on the floor and with light springy movements, stretch your arms towards the floor. So 5 times. Make all movements slowly so as not to injure the muscles that are not yet warmed up. Dog. Place your arms and legs wider than shoulder width and keep them on the floor. From this position, spring your butt back. This stretches the muscles of the back and back of the thigh. After the “Dog”, sit so that the heel of your right foot touches your right buttock, and your left leg is straight, without bending it at the knee. From this position, stretch your hands to the toe of your left foot with light, springy movements 5 times, then fix. Switch sides. Stand in a reverse plank position (hands on the floor, eyes on the ceiling, torso straight and off the floor, heels together and on the floor), count to 20 without lowering your pelvis. From this position, lift your straight right leg 20 times very slowly, without bending the knee. Switch legs and do the same.

2. power approach. Your choice of 3 any exercises 30 times. Perform at a very slow pace. This could be lunges forward or to the side, deep squats or push-ups while on your knees.

3. hitch. The same as warming up plus breathing recovery. After such a simple and pleasant workout, sleep will come faster and, having fallen asleep, the body will begin to restore strength for the next active day.

Also read information about training at home for weight loss https://fitnes.ru-best.com/fitnes-dlya-pohudeniya/trenirovki-doma-dlya-po…

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Why is it important to teach your child to exercise?

From an early age, children can and should be involved in morning exercises. At first, the action should be of a playful nature, but gradually acquire more distinct features, reminiscent of physical exercises.

Already from 3-4 years old, a child can be shown jumping, running in place, bending, raising arms and legs, twisting and turning limbs, head, dancing and much, much more.

The sooner a child starts exercising, the better it will be for his body and development:

exercise develops coordination of movements, fine and gross motor skills;
exercise helps strengthen the immune system and maintain physical fitness;
exercise increases the baby’s attentiveness and concentration;
exercise helps you quickly get used to the new routine when you need to wake up early;
a playful form of exercise helps the child to look at the world positively;
exercise helps to better adapt to new conditions, increases performance, and makes the child more open;
Joint morning exercises are a good way to establish contact between parent and child.

The main task of morning exercises is to increase the tone of the baby’s body, wake him up and give him an impetus for vigorous activity and a good mood, so the exercises should not be complicated and tiring.

Set of exercises

Sun. The child raises his arms up and stretches as high as possible, rising on his toes. Gradually, the exercise can be complicated by asking the child to move his arms back, arching his back. At first, you can hold it lightly. Perform 3-5 times.
Bunny. Ask your baby to jump in place. Then you can jump in a circle. No more than 1-2 minutes with breaks.
The clock tilts from side to side.
Heron. You need to walk like a heron, raising your knees high and pointing your toes forward.
Mill - alternately touch the right leg with your left hand, touch your left leg with your right hand, and so on several times.
Excavator. Place small toys, balls, or just colorful crumpled up sheets of paper on the floor. Ask your child to pick them up one at a time and put them in the box, while making noises similar to the sound of a motor.
Bike. Lying on your back, do the “bicycle” exercise with your baby.
Crane. Also lying on his back, ask your baby to first lift one leg, then the other.

As the child grows, the exercises can be made more complex or combined, and the number of executions can be increased. Exercises should be bright and cheerful so that the child is interested in immersing himself in this activity every time.

Alexandrova Anastasia

Nutrition and healthy lifestyle specialist and author of myfitnesblog.com. For many years, she has successfully helped women and men lose weight and maintain a beautiful figure.

Features of training for weight loss

Diets lead to the removal of extra pounds, and also deprive the body of essential vitamins, microelements and amino acids. That’s why, following a diet, women start to feel hungry. The body requires nutrients; in the absence of physical activity, girls gain weight again. To break out of a vicious circle, you need to play sports.

But you can’t ignore your daily diet; you need both a set of exercises for losing weight at home and proper nutrition. Correction of the diet, added by exercise, will allow you to lose body weight faster. No need to go on a diet, follow simple nutritional recommendations:

Eliminate baked goods: white bread, confectionery, pies, pasta;
Remove fried side dishes from your diet; instead of frying, cook meat;
Eat vegetables, fruits, dairy products;
The last possible meal is 2 hours before bedtime. Don't eat at night!
Monitor your water consumption, the norm is 2-2.5 liters;
Eat when you're hungry.

Weight loss comes from not enough calories to provide energy for intense exercise. With increasing intensity, energy consumption increases; at low intensity, the consumption is 4-5 calories per minute; with increasing load, the calorie consumption reaches 10-12 calories per minute.

To cause a calorie deficit, you should not eat fatty, sweet foods, as well as foods rich in carbohydrates: rich bread, pasta, confectionery.

To lose 1 kg, you need to burn 8000 kcal by exercise. Beginners are advised to choose less intense loads; the desire to lose weight earlier and exercise more will lead to injury to muscles and ligaments. The most effective exercises are for the legs and buttocks; these muscles consume the most energy. Less effective workouts for burning fat are for the muscles of the back, chest, shoulders and arms. Working the abdominal muscles last consumes the least amount of calories.

To lose extra pounds faster, run, squat, swim and walk more.

Do aerobic exercise for more than 30-40 minutes a day, 3-4 times a week. Initially, the body consumes carbohydrate reserves from the pericellular fluid, blood and liver. Only after half an hour they come to an end, the body takes over the fat cells of the internal organs and subcutaneous tissue. Therefore, if the duration is less than the specified time, physical exercise is useless for losing weight.

Effective exercises are carried out at the maximum permitted intensity, the upper limit of the load is determined by the “working” heart rate.

The maximum number of beats per minute for each age is found by the equation: 200 minus your age, but this figure is when performing weight loss exercises at home.

To calculate the “working” load, multiply by a maximum of 0.65 or 0.85. For minimal loads, take a coefficient of 0.65, for maximum intensity - a coefficient of 0.85.

For example, if you are 40 years old, your maximum heart rate is 160 beats. Then the optimal workout for burning fat falls between 104 and 136 beats. If the number of beats does not reach this segment, increase the load; if the pulse exceeds the norm, reduce the intensity. By counting the number of blows, control the load.

A set of exercises for losing weight at home requires following a number of rules:

Exercise no earlier than an hour after meals and 3 hours before meals;
When resting between approaches, do not sit, walk, it is better to do light gymnastics;
You should not get drunk during exercise, it is permissible to take a sip, quench your thirst after playing sports;
Breathe deeply, inhale as the effort increases, exhale as the effort decreases;
Exercises for losing weight at home should take at least an hour, 3-4 times a week.

Best Foods for Belly Fat Loss

Squirrels . Products with a high protein content and a minimum of fat help saturate the body without compromising your figure. The absence of carbohydrates will allow you to take such foods at any time, even late dinner, namely: chicken and quail eggs, lean chicken meat, beef, turkey, rabbit, lean fish.
Vegetables . Plant foods are rich in fiber, which improves digestion. Moreover, such products are low in calories, contain no fat at all and have a low content of carbohydrates, which include solid dietary fiber.
Cereals . A necessary source of energy, dietary fiber, vitamins and microelements. Without complex carbohydrates, the body becomes weak. But for weight loss, it is better to consume such products in small quantities in the first half of the day.

Exercises

For women suffering from excessive body weight, the simplest physical activities are suitable - running and walking. Start with a walk at a light pace, gradually increase the time from 20 to 45 minutes. To increase your performance, change simple steps to fast sports ones. Then start jogging. Increase your jogging distance by 10% once a week or two, depending on how you feel and your heart rate.

To exercise without leaving home, purchase sports equipment. Let's look at several options: treadmill, exercise bike, rowing machine and elliptical. The first two load only the legs, the latter distributes the load evenly over the body. Also, the elliptical trainer requires a lot of effort. The rowing machine pumps up the muscles of the back, arms, abdominals, and puts less strain on the legs. You should use a rowing machine to develop your body evenly.

Simplified push-ups

They differ from men’s in that in the initial position you rest your knees on the floor, but also keep your back straight, and do not extend your elbows too far to the sides when doing push-ups. Perform 10-15 push-ups in 2 sets.

Push ups

When lying down, keep your back straight, do not bend.
Place your palms at shoulder level, and when doing push-ups, bring your elbows as close to your body as possible.
A total of 10 push-ups in 1-2 sets.

Simplified bridge

It differs from the classic bridge in that you rest your shoulders on the floor, not your arms, and spread your arms to the sides. Perform 15-20 movements.

Bridge

Lie on your back, resting your feet and hands on the floor, lift your pelvis as high as possible. Do 15-20 movements.

Board

Take a lying position, but rest on the floor not with your palms, but with your elbows, place your forearms parallel to each other, keep your body straight.
The task is to stand like this for 90 seconds; if it’s hard, increase the time gradually.

Triceps squats

Sit on the edge of a chair, bench, sofa, with your legs forward.
Leaning on your hands, lower your body forward from the chair, placing your body weight completely on your hands.
The task is to lower and raise the body, training the triceps of the shoulder, at the top point you straighten your arms, at the bottom point you almost touch the floor with your pelvis.
Do only 10-15 movements in 1-2 approaches.

Dog

Get on all fours, lift your bent leg back and up.
First 15 times for one leg, then for the other.

Inverted caterpillar

Lying on your back, at the same time lift your straight legs and arms up, lifting your shoulder blades off the floor.
Carefully return to the starting position.
Do only 10 times in 1-2 approaches.

Hanging over the floor

Option 1: Lying on your back, raise your legs above the floor 20-30 cm, lift your shoulder blades off the floor, and place your hands on your forehead. Hold your legs and chest for 60 seconds.
Option 2: Similar to the previous one, but performed while lying on your stomach. Lift your legs and chest off the floor, place your hands on the back of your head, and hold them for one minute.

Bike

The exercise is performed lying on your back, lift your bent legs and pull them towards your stomach.

Imagine that you are riding a bicycle, throw forward first one leg, then the other in a circular path.
Move your legs for a minute.

Side lunges

Stand straight, throw one leg to the side, squat deeply, touch the outstretched leg with the opposite hand, keep your back straight.
Do 15-20 lunges for each leg.

Squats

To perform it correctly, it is better to practice while standing sideways to the mirror.

Make sure that your back is straight, your thighs in a squat are parallel to the floor, and your knees do not spread.
Do 25-30 squats, 2 sets.

Jumping lunges

Lunge forward without your back knee touching the floor.
While jumping, change your legs, and then also while jumping, change to the starting position.
Do 20 lunges for each leg, 2 sets.

Burpee exercise

Squat down deeply, place your hands on the floor, jump slightly, throw both legs back to take a lying position without getting up from the squat.
After pushing off with your feet, quickly pull your legs under you.
Perform the movements 20 times in 2 sets.

Eagle pose

Stand up straight, spread your arms to the sides, clench your palms into fists, and show with your thumb that everything is “okay”.
Then turn your hand so that your thumb faces the floor, keep your arms parallel to the floor for 2 minutes.

Wide squat

Place your feet wider than your shoulders, spreading your knees to the sides, and do deep squats.
Perform a total of 20 squats.

Jump with overlap

Standing on the floor, keep your arms down, jump high, hit yourself in the butt with your heels, and touch the back of your head with your hands.
Saddle 20-30 jumps.

Tuck jump

Standing straight, keep your hands at your waist, jump high, press your knees to your stomach, and touch the front of your shins with your hands.
Perform 20-30 jumps.

Video

For hips

A reverse bridge helps to tone them up. You need to lie on your back, bend your knees, raise your pelvis, hands on the floor or holding your ankles, shoulders pressed to the mat. Hold the body for 30 seconds, gradually increasing the time. A fat-burning exercise for the buttocks will be squatting with legs spread apart so that the line of the hips forms the letter “P” with the right and left shins - 15 times, 3 repetitions. Perform lunges with a backward swing: the right leg is a step forward, the weight is transferred to it, the left leg is parallel to the floor. Then the sides change. Per leg: 15 lunges, 3 reps.

Training planning

The training plan should be based on body weight; with severe obesity, high physical activity is impossible; with normal excess weight, you can increase the load almost to normal limits. To do this, you need to calculate body mass index , it is equal to body weight (in kilograms) divided by the square of height (in meters). The optimal figure for women is 21, for men - 23, the normal figure for any gender should not exceed 25.

You should start playing sports with 3-4 workouts a week, for weight loss 45-60 minutes at a time. Effective training should alternate aerobic exercise (running, exercise bike) 2 times a week and 2 times strength exercise (abs, squats and others described here).

Experienced trainers recommend giving yourself small loads first to develop the habit of exercising regularly, and then increasing the intensity.

With a normal body mass index per week, the intensity should be increased to the number of movements and approaches described in the article. If you have excess body weight up to half the above amount, you can start performing the complex in full in a month. If you are obese, it is better to train in the gym rather than at home, since such body weight is accompanied by various diseases. In this case, constant monitoring by a professional doctor and trainer is required.

What kind of physical activity is preferable in the evening?

In the evening, the body experiences maximum fatigue and tension, which is caused by physical and mental stress during the day. The goal of the workout is to relieve this tension, not make it worse.

Exercises immediately before bed should be relatively calm, without sudden overload. Working hard before bed is a bad idea, which can lead to problems with the heart, blood vessels, and nervous system. Classes take on a different character.

Personal characteristics must also be taken into account. As you know, people are conventionally divided into two categories: “night owls” and “larks”. It is easier for the former to stay awake in the afternoon; they go to bed later, but also get up later. The latter prefer to go to bed early, but also wake up early. This should also be taken into account when choosing a time for studying.

Before going to bed, you should focus on those muscles that were least used during the day. Most often, the emphasis is on the following movements:

Warm up . Light muscle stretching, swings, as well as walking in the fresh air or low-intensity running are performed.
Low intensity strength training You can perform a set of exercises with dumbbells, for example, lunges, squats. This will help keep your muscles toned.
Abdominal exercises , as well as static training such as bridges, planks, and so on.

This will be quite enough, especially at the initial stage. The main thing is regularity and the absence of maximum stress for the body.

Important! Evening training cannot be “wear and tear”, so you should not constantly increase the working weight or the number of repetitions. But it is known that load progression is one of the main mechanisms of effectiveness. Therefore, it is important to add variety to the exercises, change exercises, alternate types of load, and so on.

Another option for a good workout before bed is yoga. It will keep your body in good shape and calm your nerves. But not everyone can master it on their own; at the first stage, you may need the help of an instructor or careful study of the materials.

If an athlete does not know where to start, then it is better to do a simple warm-up, perform light movements, but gradually look for different training approaches and techniques.

How much can you lose?

Many people dream of losing up to 10 kilograms in the first month, but this can be harmful to the body. The optimal rate of weight loss per month is 2-3% of body weight. In the first month, the results may be more than modest; instead of weight loss, you may find weight gain, all due to the increase in muscle mass.

Muscle weighs several times more than fat, so the waist and hips quickly decrease and body weight falls slowly. For weight loss, the normal goal is to lose approximately 2-3 kg (with a weight of 60 kg) to 5-7 (with a weight of 100 kg) in the first month.

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How long should your workout last at night?

The duration of the workout also needs to be chosen correctly. Excessively long exercise will only increase your heart rate too much, which can lead to insomnia, and short exercise will not be effective.

Selecting the required time is an individual question and depends on the exact time of classes, daily routine, body characteristics and other factors. At the initial stage, thirty minutes will be enough, a little exercise and stretching are performed (the time for running or walking is not taken into account).

Further, the training time can be increased, but it is not recommended to train for more than an hour and a half, unless we are talking about yoga.

When choosing the duration of a workout, you should be guided by the rule - the closer it is directly to sleep, the shorter and less intense it should be. If an athlete works out in the evening, around 7 or 8 p.m., and finishes training at least 2-3 hours before bedtime, then he can afford a full-fledged workout with a serious load, and if immediately before bed, up to half an hour before going to bed, then a forty-minute lesson will be more than enough.