One of the main motivations for fitness club exercise is the desire to lose weight. This is understandable. Extra weight doesn't bring health or attractiveness. Our coaches have been working hard to lose weight and help clients change: Get beautiful media and elastic muscles.
In the article, we choose effective fat exercises on the stomach, legs and the entire body. Many of them are simple and you can try to make them a home environment and find training videos. But first, we will figure out the different issues of female training vs. males.
Differences in Female Fats vs. Male Exercise
The muscle structures of men and women are the same, so from a physiological point of view, there is not much difference between those who perform exercises. But nature is so certain and aesthetic in society that men are more developed among men and lower among women.
In the fitness hall, men exercise hands, forearms, back and chests, as well as women - waist, hips and hips. And there is no purely male or purely female sports. The difference lies in general execution and technical methods. Women train more exercise than men. Women are naturally more resilient and able to withstand more intense training. Although men are stronger, they need to exhaust long-term cycle training and even pursue the goal of losing weight, but they cannot.
The first 5 exercises for abdominal weight loss
The fat deposits in the abdomen are frustrating for both men and women. Women are still ready to endure the excess amount on their hips, but they are not ready for their waists. We chose 5 basic fatigue exercises. If you day after day, week after week, fat will disappear and waist will be pictured right.
- Take off your clothes. The starting position should be similar to the boxer's bracket: place the legs over the width of the shoulder, extend the knees, and collect the shoulders forward. Place your palm in the lock or bear the weight. Fix this location. Make quick turns in different directions. Perform the method 3 times 20 times.
- Skew in static pliie. Separate the shoulders of the feet. Entering plie, it is obviously a basin. Twist the pelvis and place your hands on the top with weight. Quickly short tilt right and right. 10 repetitions, 3 methods.
- Hundred. Lying on the carpet. Lift your legs at a 45-degree angle. Lift the upper part of the body to the feeling of tension in the stomach. The handle is up and down manually. Perform 3 sets 30 times.
- Basically distorted. Lying on the floor, bend your legs to your knees. The feet are obviously fixed. Hand behind the head. Tear the head and shoulders from the floor and bend the position of the body. Keep your feet in motion. Perform 10 times.
- Take a bicycle. Sit on the carpet. Raise your hand and behind your head, click on the palm of your hand to enter the lock. Skew backward and stretch diagonally: with left hand - right leg and vice versa. Repeat left and right 10 times.
The first 5 exercises for weight loss legs
It is not enough to lose weight on the hips, it is impossible to do this locally. Only regular training and proper nutritional patterns will allow you to do so. We will share exercises with you and do leg weight through regular fitness classes.
- Squat + kick. Standing position. Smell your hand into the lock. Perform a classic squat, and when lifted, your feet make a sharp kick to the side. Each leg is exercised alternately with 10 repetitive legs.
- Forward lunch. Place your legs over the width of your shoulders. Bend your hands with your palms close to your chest. Extend your right foot forward and the angle should be 90 degrees. The thighs are parallel to the floor. The support legs should touch the floor slightly. Return to the starting position and launch an attack on the left leg. 3 methods for 15 repetitions per leg.
- Maxi's feet. Hold a position with a "quarter" attitude. Lift your right leg up until the parallel feet of the floor parallel to your thighs and move up. Swing the left foot. Make sure the back is straight. Perform 3 approaches on each leg for nearly 15 times. This simple exercise is one of the best for hips and hips, and using the right technique can reduce the amount of subcutaneous fat.
- Squats dry. This is a high-intensity exercise, and correct execution techniques are important to avoid injuries. Spread your legs apart, making sure your knees are on your feet. With both hands, for balance, you can stretch forward. Slowly sink into the squat, your knees don't exceed your socks. Jump up quickly and stretch your hands along your body. Go back to the squat and repeat the jump. Perform 10 repetitions.
- The burial bridge. Lying on the floor. Place your hands on your chest or along your body. Bend the legs of the knees. Place your feet on the floor. There should be no space between the back and the carpet, and the lower back should be buried on the floor. Grab your hips and lift your pelvis: First, the pelvis breaks, and then backwards. Control the position of the back, where there should be no deflection. Slowly slow down. Repeat 15 times.
10 effective exercises to relieve the entire body
- Jump on the rope. Can be used for calories burning exercise. You need to jump a lot. The faster you jump, the more calories you burn. The speed should be about twice in one second.
- Squat down. This simple exercise will help remove fat from the hips and legs. Stand straight and stretch your arms forward. Squat, as if you want to sit in a chair. Perform 3 approaches nearly 10 times.
- Twisted "Twisted". Sit on the carpet, bend your legs and lean forward to form the letter "V" between him and his legs. Extend your hand, put your palms together, and start placing your chest to the right and left as you exhale, keeping your pelvis still.
- Screaming jets in the bar. Standing in the bar, start jumping: open the legs and then get together. If you can't jump, follow the steps to practice. Gradually, it is necessary to improve your pace. Work 20 seconds - 20 seconds of rest.
- Planck. Put the focus down and put your hands down like you would bend your elbow during pushing or bending your elbow. Leg socks are placed on the carpet. Control the position of the back, which should not bend and fall. There is no need to be on standby for a long time, execution quality is important. It is necessary to perform a variety of 40-second methods.
- Burpi. Execution is very difficult and you may need help and advice from your coach. From the starting position of standing, make snacks, hold hands on the floor, and jump back to the classic bar. Execute a push and jump your foot to the jelly position. He jumped up and patted his head on his palm. Perform 3 approaches nearly 10 times.
- scalolas. Start position. Or, pull your legs onto yourself at a quick pace, imitating the movements on the mountain. You need to practice intensively at the speed of your running. Likewise, like Burpi, 3 methods were performed 10 times.
- run. Knee high. Straighten your back and start to alternately extend your knees. The speed should be kept gentle and don't forget to breathe. You need to breathe your nose. At a speed too fast, you will risk breathing and run slowly effectively. Run for 20 seconds. 4 times.
- bike. Starting position: Lying on the floor. Hold your head. No need to put pressure on your head or cross your hands. The lower back is pressed tightly against the floor. Our feet start to make the exercise similar to cycling. The knees move toward the chest, and the elbows are pulled diagonally by the knees: the right side on the left, the left side on the left. We performed 3 sets of 10-12 repetitions.
- Strip towards the cube. Relatively newer fitness workouts allow you to spend a lot of calories. In the hall, on special cubes, you can use stable stools, bedside tables at home. Alternately work to get to the cube and go back. The strength and duration depend on the height of the cube and your physical preparation.
Not to lose extra weight, you need to live a healthy lifestyle. The weight loss error will enter the hall, but the food rules are not followed. The body should receive less than the expenses. If this aspect of the problem is only up to you, then we will help you with fat burning training.