Dissatisfaction with the appearance of their own body makes girls think about the correction of forms with the help of physical activity. To fulfill the dream of graceful curves and a taut, slender figure, special exercises for weight loss will help, which contribute to the effective burning of fat. Even beginners can do such workouts, and classes will not take you more than 30 minutes a day.
First of all, it is worth considering that the weight loss exercises in question should not be performed by people suffering from back problems: with a herniated disc and & nbsp; disk offset. If you have pain in your knees, check with your doctor before starting exercise.
This is an intense workout designed to burn fat and lose weight, do it at least three times a week. Each of the exercises for weight loss is performed 8 times in 3 sets.
Exercise for weight loss #1. Jump Squats
Heels push off from a squat position, keeping your arms in front of you, bent at the elbows. It is important to ensure that during the squat, the bent knee does not go beyond the toe, and the body is held straight by the abdominal muscles.
Do not reduce the shoulder blades, straighten your back when jumping, take your hands back. Land on your toes and then shift your weight back to your heels.
Exercise for weight loss #2. Lunge with knee to chest
Lunge, resting on your right leg, and take your left back. Try to step forward as wide as possible. Do the same with switching legs. Such an exercise not only helps to effectively burn fat, but also perfectly tightens the buttocks.
Exercise for weight loss #3. Plank and “climbing”
In order to get into the correct bar, you need to lean on outstretched arms and socks. In this case, the palms should be open and be directly opposite the shoulders. The body should be stretched with a string from the heels to the back of the head. It is important to ensure that the pelvis does not bulge, and the shoulder blades do not "fall through", it is better to keep the face lowered.
You should try to stay in the plank position for as long as possible, but 10-20 seconds will be enough to start, after this time, relax for a few seconds and get back into the plank. Gradually, the position holding time should be increased to 60-120 seconds.
Combining a plank with knee-to-chest raises that mimic the motions of a climber or a run will boost your metabolism, making it possible to burn fat.
Exercise for weight loss №4. “Ski”
Stand up straight with your feet shoulder-width apart. Transfer the weight to the heel of the foot, in a jump move one leg forward, and the other – back. At the same time, you should not try to spread your legs as wide as possible – focus on the width of your usual step. When landing, bend your knees slightly.
Exercise for weight loss #5. Seated Leg Press
The body and hips should be at an angle of 45-60 degrees, the emphasis – on the hands laid back. Raise your legs and bend at right angles to the floor. When performing movements, the angle between the body and the hips expands, and the legs are straightened (not completely).
There is also an advanced version of this weight loss exercise. When performing it, the hands do not rest on the floor – they should be bent at the elbows, crossed on the chest, or reduced to the castle. Since in this case the load on the lower back increases, it is important not to bend over.
These weight loss exercises are one of the most effective workouts for burning fat.
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