Whatever you say, and yet the propaganda of a healthy lifestyle, and with it a slim figure does its job. Today, only a blind and deaf resident of the village, lost in the taiga forests, does not know that in the program for weight loss, it is necessary to include not only a diet, but regular sports training. It's not a problem to choose a diet, they are now very many and delicious and effective. But with the training program for women, it's a little more difficult, and even more the task becomes more complicated if you are going to study at home. I propose to consider two variants of the training program for weight loss: for those women who previously did not give their body regular physical activity and for those who constantly trained, but for some reason abandoned this occupation.
Option 1
So, if you are one of those who know about sports firsthand, then we suggest you to try to lose weight anaerobic workouts. These trainings are more intense, and therefore more from them will be more. Therefore, dear girls, we form our training program for weight loss in accordance with the following points.
- Warm-up: should include several stretching exercises and a few aerobic loads, for example an easy run of 2-3 minutes.
- The main part: here any exercises of high intensity. It can be jumping rope, training in simulators, whatever. The main rule - the rest time should be minimal. Say, you shake a press, and between the approaches give yourself a rest in a couple of minutes. Now rest time should not be more than 15-20 seconds between exercises. By the way, if you chose to run as a warm-up, then you can stop, run on, but in a faster rhythm, as if you run a hundred-meter mark for a while, and then go back to a slower run. In this case, the time of slow movement should be 3 times greater than the time of the sprint race.
- Hitching: calming breath, doing stretching exercises and relaxing. Suitable and slow walking with raising and lowering of hands.
Option 2
If you have not been involved in sports before, then complex anaerobic workouts do not suit you, so limit your aerobics - running, swimming, dancing. Just remember that the training time should not be less than 20 minutes, and less than 3 times a week, too, it is not necessary - the effect will be minimal. It is desirable to supplement aerobic loads with strength exercises - in order not only to lose weight, but also to give the shape to a beautiful body. And you can try to do exercises from yoga, they will increase flexibility and help to lose weight. The following exercises are desirable to perform in 4 sets of 2 times each, but you need to breathe deeply.
- The starting position (PI) lies on the abdomen, hands along the trunk. Slowly raise our head and look forward and upward 30 seconds, then stretch our arms in front of us and, leaning on our elbows, lift the chest from the floor. In this position, you also need to linger for 30 seconds. Then we continue to cave in the spine and stretch above, tearing the elbows off the floor and placing emphasis on the palms, the head will be thrown back. So we hold on for another 30 seconds and return to the IP.
- PI - arms crossed under the breast, legs widely apart and bent at the knees. We lift the heels off the floor and jump up, straightening our legs, landing gently from the toe to the heel. Jumps need to be done 10.
- IP - lying on the floor, hands along the trunk. We raise our legs upwards, bending slightly at our knees, pulling our knees to the head as close as possible. We hold in this position for 30 seconds and make the "birch" as high as possible, helping ourselves with our hands, hold on like this for another 30 seconds. Then slowly bend your legs and return to the FE.
- IP - legs are widely apart, the body is tilted, hands rest on the floor. We pull the buttocks back until we feel the tension in the muscles, hold on like this for 30 seconds. Then from this position we make an attack, unfolding the right foot out and bending the right leg, hands rest on the floor on both sides of the foot. We hold on like this for 30 seconds, and straighten up, pulling upwards, without changing the position of the legs. We cross our hands behind our back and we stand like that for 30 seconds.
As you can see, both training programs for weight loss can be performed at home or at the gym.