Physical education for the very full. Workouts at home for weight loss for overweight women
Fitness classes help to get rid of extra pounds wow, that's an indisputable fact. It is logical to assume that the more overweight, the more intense and intense the training should be. However, it is not. Moreover, doctors warn that fat people sport can be dangerous and even contraindicated. Let's try to figure it out.
And fullness is how much in kilograms?
First of all, you need to define terms. It is known that some girls, even with a weight of 60 kg, consider themselves full, while others, even with a centner, can prove that this is their normal or even ideal form. by the most in a simple way to find out your optimal weight is the calculation of height (in cm) minus 100. However, it is only suitable for those who have grown no higher than 165 cm. Ladies need to take a larger figure - 110.
A more accurate guide is the body mass index (BMI). But at the same time it is necessary to take into account the severity-width of the bones. When calculating the IMS, it is better to focus on a formula that takes into account the girth of the wrist. And finally, the most reliable calculation can be given by nutritionists with special equipment that allows you to determine the percentage of fat in the total mass. If it is 30% or more, this article is for you.
Eliminate shock loads
This is the first condition for compiling a program for complete. This category includes step, jumping rope (and any other jumping exercises), mobile dances, including sharp maneuvers, turns, running. Own weight complete man- it's already a load. No one would think of jumping with a barbell! The musculoskeletal system does not forgive this. Even a track with a special anti-shock coating will not save the situation. Let's take care of our joints, they are already difficult.
Start small
The decision to start doing fitness for a fat person is almost a feat. If you set out to come to training, there will be a great temptation to immediately take the bull by the horns. Do not do this. Start at a comfortable pace, with light loads, a leisurely warm-up. It will take a long time to go to the gym, everything will be in time. And if you start everything at once, then this time may be the last, and it’s good if it does without consequences.
Half an hour of cardio for the first time will be enough. In subsequent workouts, you can add 5-10 minutes and bring the workout up to 45 minutes. When starting strength training, it is enough to start with 10 exercises at a slow pace. This, by the way, will allow you to better master the technique of their implementation. Weights should be selected in such a way that with each approach the last couple of presses are performed with obvious effort, but not through force.
Not every day!
The optimal regimen would be two classes per week. Three is the maximum. Firstly, it will provide the necessary addiction on the part of the body (and, first of all, on the part of the cardiovascular system). Secondly, it is on rest days that the effect of training is felt. And thirdly, more is not needed at all. But it makes no sense to do full-time exercises less than twice a week.
Don't skip classes!
Get started - get busy. The second time it will be more difficult to start, and the third time it will be almost impossible. It is better to immediately set yourself a pace that you can withstand for a long time. Only regular loads lead to results. The body will gradually get used to it, and then a need will form, especially when the first successes begin to appear. If the workouts are irregular, they will be comparable to stress, and the body will begin to store fat out of habit.
Strength exercises are not contraindicated!
Common misconception obese women- “I don’t need strength exercises, I already have thick arms and legs.” Thick arms have nothing to do with muscles. Muscles are needed for additional energy expenditure, otherwise weight loss is much more slowly. It is the muscles that are a constant, round-the-clock consumer of energy. That's where the calories we eat go. Part strength exercises it is preferable to do it lying down or sitting to reduce the load on the joints of the legs. Squats are best replaced with leg presses.
Read also:
- Nothing works for me! 11 most common fitness mistakes
- World then. Why do we put off fitness classes?
Optimal pace
Both for a fat person and for any other person, the pace at which he gets tired and sweats profusely is optimal, but not to such an extent that he is already suffocating and cannot speak. This is the same rhythm in which active fat burning occurs. However, this pace cannot be maintained for a long time in order to avoid overloads. The lion's share of training should still be given to cardio in a calm mode. Such exercises are slowly but surely doing their job.
The optimal combination of safety and efficacy for people with overweight represent directions that develop coordination, flexibility, strength and balance. If we imagine our ordinary life, then training should imitate the most necessary actions - walking, climbing stairs, etc. There are varieties of fitness that are walking in place. Yoga or Pilates do not have any contraindications for fat people. Moreover, chubby girls usually have more mobile joints, and stretching exercises are easy for them. With greater ease, owners of a magnificent body will be given a variety of aqua fitness, when all exercises are performed in water. For example, a hydrorider - a bicycle mounted on the bottom of the pool - is an ideal solution for cardio.
Comfort in clothes
When choosing clothes for the gym, you should give preference to comfort, even if it comes at the expense of beauty. We will be beautiful later when we cope with all this, but for now all the attention is on convenience and safety. No need to try to dress warmly in order to sweat more. This will cost additional torment, and the water will return to its place with the very first glass. But you need to drink more, including during training. Shoes for classes are necessary even at home. The main requirement for it is good ankle support.
Workouts at home for weight loss for women is the most convenient and effective option for getting rid of excess weight in comfortable conditions. Workout complexes for home exercises are very convenient with a busy work schedule, frequent departures and long business trips, but they require regularity, an integrated approach and a combination of various kinds loads.
Workouts at home for weight loss
The problem is very widespread - millions of women around the world are struggling with overweight, and in most cases this struggle does not bring the desired results. After vain attempts to lose weight, various unloading days and all kinds of diets, women are tormented by the question: why do I eat very little, but I still can’t lose weight?
The answer is simple - even the most famous and effective diets do not bring absolutely no effect without systematic exercise, and most the best way to get rid of extra pounds is the correct, balanced diet and individually selected sets of exercises.
General principles for organizing training at home
Home workouts for weight loss for women are a great prospect to perform physical exercise individually and choose the most suitable set of home workouts. The simplest option for home workouts is classes on ready-made video lessons, but at first, with excess weight, it can be difficult to enter the optimal rhythm.
One of the leading mistakes when planning home workouts is focusing on individual zones, performing monotonous exercises for muscles. abdominals or for femoral and gluteal muscles: home exercises for weight loss for women require regularity and focus on working out all muscle groups, including the heart muscle. This helps to avoid figure imbalances and make the body beautiful. Start with the most simple exercises and small approaches, with a gradual increase in load.
Features of weight loss for obese people
All the muscles in our body are made up of slow and fast muscle fibers. Fast muscle fibers contract faster, and their main source of energy is glucose from the bloodstream. Slow muscle fibers work much more slowly, but at the same time they are more enduring, because their energy sources are reserves of fatty tissues. In different people, the ratio of these two types of muscle fibers varies significantly.
By studying this ratio with a biopsy and subsequent microscopic analysis various groups muscles, a group of British researchers found that thin people have a much higher percentage of slow fibers that work at the expense of adipose tissue. In people who have a tendency to be overweight, the content of fast fibers in the muscle, which do not use fat as energy resources, is much higher.
That is why for obese women not regular workouts ineffective. Moreover, the muscles in overweight people get tired faster, and intense loads are difficult for them.
It is impossible to change the genetic ratio laid down by nature. But with regular and intense training, muscle adaptation occurs, in which the work of fast fibers begins to imitate the work of slow ones. For example, regular morning exercises for overweight women to lose weight helps to rebuild muscle memory and speed up metabolism.
Benefits of regular physical activity
Regular exercises at home for weight loss for women tone the walls of blood vessels and increase the blood supply to organs. In obese women who are prone to a sedentary lifestyle, blood cannot circulate freely due to the weak muscular frame of blood vessels, which leads to oxygen depletion of tissues and organs of the whole body.
People who do not exercise daily have a weak muscle tone and tone to life in general, because movement is life. In addition, during exercise, active sweating occurs and the body is cleansed of accumulated toxins.
Sweating is expressed at the first stages of training, at the beginning of training after an illness or a break for a long time, with an increase in the intensity of loads. Strong sweating leads to weight loss, and regular exercise helps to stabilize blood pressure and normalize the pulse.
What workouts to choose and what to train?
Gymnastics for obese women to lose weight at home There is a lot of advice on how to lose weight at home for a woman, however, we must not forget that there is an instant effect even from high intensity training don't expect it in the early days. Initial results will appear only after regular loads of uniform intensity with a phased study of various muscles.
Of course, home workouts will require perseverance and perseverance, but this is the only way to lose weight and get a stunning figure.
What to do at home? The choice of the type and intensity of training depends on personal preferences, fitness, available sports equipment and on what problem areas need correction.
What do you need to train at home?
Sports equipment for home workouts:
dumbbells (collapsible) from 2 to 12 kilograms, the weight is selected individually, in the process of increasing the intensity of training, the weight may increase,
non slip mat,
comfortable clothing that does not restrict movement,
weighted hoop (the weight of a gymnastic hoop can be from 0.5 to 3 kilograms).
Any training and gymnastics for overweight women to lose weight always begins with a short warm-up - this stimulates the warming up of the muscles and prepares them for the next load. The duration of the warm-up is from 15 to 25 minutes, it is recommended to start with walking in place, turning into a run, while the knees rise high enough.
You can diversify the warm-up by tilting the torso. The warm-up ends with rotations of the shoulders, hands, swings of the arms in different directions. Morning work-out for weight loss for older women, it must also necessarily begin with a short warm-up to prepare the muscles for not only the subsequent load, but also restore joint mobility and avoid injury. After the warm-up, the main exercises begin.
Squats
A classic form of exercise that really promotes weight loss. For correct execution squats, legs should be placed shoulder-width apart, the back should be kept straight, hands should be kept in front of you or at the waist. You should also carefully monitor your breathing - low squat on inspiration, return to the starting position on exhalation. You need to start with 15-20 times. Gradually it is necessary to bring up to five approaches with a short break, and after two weeks of training it is recommended to start squatting with an additional load.
Lunges
We alternately take a wide step forward with each foot, with the second foot at this time we touch the floor with our knee. If it is difficult to maintain balance when stepping forward, you can help with your hands, spreading them apart. At a time, you need to perform 5-10 lunges, after two weeks of training, bring it to 25.
Chest workout
Training pectoral muscles
The dumbbell back press should be performed from a supine position on a hard flat surface, while inhaling, spread your arms in different sides, as you exhale, bring your arms half-bent at the elbows above your head. Each approach should consist of 15 repetitions. As fitness grows, you need to increase the weight of the dumbbells and the number of approaches to five.
Exercise for the abdominals and gluteal muscles
Lifting the body from a position on the back, legs bent at the knees, feet firmly pressed to the floor. Raise the body high enough so that the shoulder blades are off the floor. The exercise is performed until the onset of complete fatigue.
Abdominal exercise
For elaboration lower muscles belly lying on your back, you should put your hands behind your head, and, bending your knees, raise them as you exhale, then slowly lower them as you inhale. This exercise is one of the most difficult, but it is very effective for strengthening the abdominal muscles and quickly burning extra pounds from the sides.
plank
The uniqueness and relevance of the bar is that when performing this exercise excess fat burned without active movements. The bar is performed as follows - the body is kept in one starting position, to maintain which all muscle groups work. Starting position - emphasis on outstretched arms (as during push-ups from the floor), the back is straightened, we strain the abdominal muscles and try to stabilize in this position from 30 seconds to two minutes. Gradually increase the exercise time to five minutes.
Horizon on one leg
The exercise is aimed at working out small muscles and also helps to tighten the contours of the body and lose weight. Starting position - standing, straight back, feet shoulder width apart. You should lean forward, while alternately taking your leg back, as in the “swallow” exercise. Perform 2 sets of 10-15 repetitions.
Hoop
It is an excellent assistant in burning extra pounds on the waist or buttocks, helps in the elimination of cellulite, due to the high intensity of training, the metabolism is accelerated. The effect will be visible if you twist the hoop 2-3 times a day for 20 minutes.
Other types of home workouts
One of the tips on how to lose weight at home for a woman concerns the purchase of exercise machines and all kinds of auxiliary modules to increase the intensity of training. This helps to diversify the exercises and increase interest and motivation for regular classes.
For example, training with step platforms, jumping rope contribute to the alternation of medium and high loads, you need to exercise no more than 20 minutes, but the effect of them is equal to an hour lesson. However, it should be borne in mind that for overweight people, it is worth starting such training on an individual basis and with a careful choice of load. Most likely, at the very beginning of training, measured exercises in a gentle mode are suitable for them.
How to maintain regularity and increase efficiency?
In order to maintain a positive attitude towards sports for a long time, it is recommended to break down workouts at home for weight loss for women into several short sets per day. It is desirable to conduct training in a ventilated room and follow the sequence of exercises, with a good warm-up before and a short stretch after training.
An important condition for the effectiveness of physical activity at home is frequent walks, a proper balanced diet, with the addition of a large amount of fruits and vegetables to the diet and the restriction of sweet, starchy and fatty foods.
It is definitely recommended to have breakfast, enrich the diet with plant foods, try to have dinner with light, uncomplicated meals so that the body recovers after a hard day's work.
If you follow these rules, the result of training will be noticeable after four weeks regular classes. Besides:
- Starting workouts at home for weight loss for women is important with Have a good mood, have high level motivation and self-discipline and remember the ultimate goal of training.
- Training should take place three to four times a week.
- The optimal time for exercise is the time interval from 11:00 to 13:00, and also from 17:00 to 19:00.
- Do not exercise after eating on a full stomach, as this will reduce their effectiveness and disrupt digestion - after eating, you can only play sports after two hours.
- Training "through strength" destroys a positive attitude towards training, reduces motivation and does not contribute to losing weight and bringing the body into shape.
- Impact loads on the spine and joints, jumping and running are contraindicated for overweight people, as the risk of injury increases.
Any set of workouts for weight loss at home is effective for no more than four weeks, then the body adapts to the loads and begins the so-called plateau, at which the weight stops leaving. During this period, it is necessary to increase the load and change the sets of exercises.
Fat deposits in women are most often found on the hips, buttocks, abdomen and shoulders. Do you want to get rid of them? Please. This complex will help you become much slimmer. Provided that you will perform it at least every other day (preferably daily), with a full load, “to failure”.
So, do a warm-up: 5-10 minutes - running in place, jumping, aerobics elements - and you can start exercising.
chest exercises
1. Sitting on your knees, back straight. Raise straight arms up and stretch, lowering, hold in horizontal position hands, palms up. This exercise can be performed with dumbbells 10 times.
2. Standing or sitting "in Turkish", feet shoulder-width apart, back straight. Put your palms together in front of you with your fingers up, elbows bent at chest level. Press your palms against each other with all your might. Repeat the exercise 10 times.
3. Sitting on your knees or standing, feet shoulder-width apart, back straight, arms (straight) at shoulder level. Spread your arms to the sides as far as possible behind your back, swing them springily. This exercise can be done with dumbbells 10 times.
At varicose veins veins do the 1st and 3rd exercises while standing.
Waist exercises
1. Standing, feet shoulder width apart. Tilt to the left, right hand up, tilt to the right, left hand up. Repeat 10 times.
2. Feet shoulder-width apart, feet parallel, hands at the back of the head, elbows as far back as possible. Lean forward, twist your torso strongly and touch your left knee with your right elbow. Just the opposite. Repeat 10 times.
3. Sitting on the floor, palms folded behind the head. Lean forward, try to touch your knees with your elbows. Swing springily in this pose 15 times.
4. Standing, feet shoulder-width apart, hands clasped above the head. Slow turns to failure in one direction, then in the other direction. Circular movements body repeat 15 times.
Exercises for the abdomen
1. Lying on your back. Raise your straight legs at a right angle and slowly lower them to the floor. Then, bending them at the knees, pull them to the stomach as much as possible. Stretch straight legs up and slowly lower to the floor. Repeat as many as 10 times without rest.
2. Lying, hands on the back of the head. Raise your body 10 times. These exercises are best done on an incline bench.
In the 1st exercise, the torso is at the top, the legs are below; in the 2nd exercise, the legs are at the top, fixed.
3. Lying on your stomach, hands wrap around your ankles. Picking up upper part torso, tilt your head back, sway 15 times.
4. Sitting, legs extended. The ball is held between the feet. Behind the emphasis on the hands. Without spreading your knees, raise your legs as high as possible 20 times.
Hip Exercises
1. Sitting, left leg bent with hands. direct right leg lift 8-10 times. The same with the other leg.
2. Lying on your back, legs bent. Raise your pelvis 10 times.
3. Lying on your back, legs bent, left thigh on the floor, right knee inward. Raise your pelvis and lower your hip to the right. The same on the other side. Repeat 10 times.
4. Sitting on your knees. Sit on the floor alternately on the right and left, moving your hands to the opposite side 15 times.
5. Sitting on the floor, back support on the hands. Raise straight legs. Holding the legs at an angle, spread them in different directions as wide as possible, connect and lower them 10 times.
6. Kneeling, legs apart. Lean back with a straight torso 10 times.
Exercises for the buttocks
1. Standing, feet shoulder width apart, hands on the belt. Circular movements of the hips 10 times.
2. Lying on the stomach with support on the forearms. Raise your legs 10 times.
3. Standing, raise your knee as high as possible. Keeping your leg in the air, take it to the side. Doing this exercise, do not bend 10 times with each leg.
4. Standing on all fours, swing back with your legs, alternately, throwing your head back - 10 times.
5. Standing on your right knee, take your left bent leg back, lean on your hands in front. Raise and lower your left leg. Repeat until obvious fatigue. The same with the other leg.
6. Lying on the stomach, resting on the forearms. Raise your legs back 10 times.
NOTE: There is an opinion that special water-repellent suits contribute to weight loss. It's a delusion. These suits do not help the loss of body fat, but the evacuation of water. But by drinking water, you will immediately make up for the weight loss that you managed to achieve. Exercising in such a suit can lead to serious dehydration of the body and even because there is not enough water left in the body for normal thermoregulation.
Find something else of interest:
Motor activity contributes to the normalization of metabolism, increases blood circulation, muscle tone. Regular physical activity is especially important for overweight people: in combination with proper nutrition help get rid of excess weight, which means it will increase mood, vitality and heal the whole body.
For whom is exercise dangerous?
Reasonable physical activity has a beneficial effect not only on the figure, but allows you to work well internal organs and body systems. Some doctors believe that sports are contraindicated for overweight people, but not for everyone. First you need to determine how much weight is more than normal and choose the appropriate set of exercises.
Gymnastics is contraindicated for full under the following conditions:
Obesity 4 degrees;
The manifestation of a rare pulse, less than 60 beats per minute;
An increase in blood pressure more than 1 - 2 times a month above 200 to 120, the presence of heart problems.
People with obesity of 2 - 3 degrees need to choose gymnastics without a strong load on the spine and joints in order to avoid injuries. If during classes there is shortness of breath, increased sweating, the inability to perform any exercises - this is not a reason to stop charging.
7 Rules for Starting a Healthy Workout
1. Decide on motivation. It is very important to answer the question: why do I need it? The goal of gymnastics for the overweight is to gain a dream figure, get rid of a serious illness, find a new job or life partner, and other reasons. If the motivation is weak, you can hang a photo of a beautiful slender girl on the refrigerator, or vice versa, an unsightly fat woman. Along with motivation, impact force will. It is better to train it with small things. When motivation is high, volitional reserves turn on full force and help you achieve your goals.
2. Start classes gradually. When the understanding came that physical exercises are needed like air. It is necessary to start with a small load, gradually increasing the intensity and time of work. The ideal option there will be a consultation with a professional instructor who will help you choose exercises depending on the degree of obesity, the presence of chronic diseases, the time for training. Can be done at home or gym. Each method has its pros and cons.
3. Practice regularly. Exercise stress from time to time will not bring benefits and the desired result. The best option to start would be training 2 times a week to a state of mild pleasant fatigue and sweat. In the future, you can increase the load up to 3-4 times a week.
4. Avoid heavy loads. running, jumping, power training, high-intensity exercise big weight- may cause injury.
5. Moderate force load contributes to rapid burning fat. During training, the muscles consume a large amount of energy and recover up to 48 hours, even after the end of work, weight loss occurs.
6. Choose suitable species sports: walking, swimming, cycling, yoga, pilates, stretching, functional training.
7. Eat right. Gymnastics for the full must be combined with a diet. Otherwise, all the calories spent will return. Fatty, starchy, sweet foods are prohibited. After an intense workout, a brutal appetite can wake up, which needs to be tamed with water and low-calorie food in a small amount.
Important! If the weight exceeds the norm by more than 20 kg, it is recommended to consult a doctor before starting a workout.
It is useful to start playing sports with a good mood, with a high degree of motivation and self-discipline. Training "through strength" will not be effective and will not contribute to weight loss. The optimal time for gymnastics is from 11.00 to 13.00 and from 17.00 to 19.00. Positive dynamics from training is observed during the first month, then the body gets used to the loads and weight loss does not occur. This means that you need to increase the intensity and change the set of exercises.
Important point - Fight a sedentary lifestyle. In addition to home or training in the gym, you need to organize your schedule involving outdoor games in the air: in winter - skiing, skating, in summer - walking, swimming, cycling. For overweight women, belly dancing will be an alternative to monotonous power loads. Its smooth movements will not create a large load on the body, and the high intensity of execution will ensure uniform training of the muscle corset and active fat burning.
Gymnastics for the obese: training technology at home
If the choice fell on homework, then you need to remember that you need to train in natural clothes that do not restrict movement, put on sneakers on your feet. The load should be carried out at least 2 hours after eating. Be sure to start with a short warm-up of 10-15 minutes, as a result of which the muscles are warmed up and prepared for further work.
A warm-up usually consists of:
Walking in place with high leg raises;
Rotations of arms, hands, shoulders, head;
Tilts and rotations of the body.
Then we move on to the main set of exercises. A great many have been developed. Because the overweight, as a rule, is deposited on the stomach, hips, shoulders, it is very important to carry out the load on the problem areas. Here are some exercises for different muscle groups.
Complex for pectoral muscles:
1. Sitting on your knees, gently raise your straight arms up, while lowering, hold them horizontally with your palms up. You can use dumbbells.
2. At chest height, put your palms together and press hard, elbows parallel to the floor.
3. Standing straight or sitting on your knees, spread your arms to the sides, as far as possible behind your back, wiggle slightly. Good with dumbbells.
In the presence of varicose veins 1 and 3, perform the exercise while standing. Each repeat up to 10 times.
Waist complex:
1. In a standing position, legs slightly apart, hands on the belt, tilt to the sides, alternately changing hands. Up to 10 times.
2. Standing, feet apart, hands on the back of the head, elbows to the sides, tilt down, touching the left knee with the right elbow and vice versa. Do up to 10 times.
3. Sitting on the mat, hands behind your head, lean down touching your knees with your elbows. Swing in this position up to 15 times.
4. Standing, legs apart, hands behind the head. Gentle turns left and right. Do up to 15 times.
Complex for the abdomen
1. Lying flat on your back, slowly raise straight legs, lower, then bent legs pull to the stomach, lift up and lower. Do up to 10 times.
2. Exercise "Cycling".
3. Lying on your back, hands are fixed on the back of the head, legs are bent, tear off the upper body up to 10 times.
4. Wheel. Lying on your stomach, grab your ankles, raise your torso with your head thrown back, sway in this position up to 15 times.
5. Sitting, with the emphasis on the hands behind the back, the legs are straight, hold the ball between the feet, lift the legs off the floor up to 20 times.
Gymnastics for full hips
1. Sitting on the floor, one leg is bent and fixed with your hands, raise the second straight leg up to 10 times. And with the other leg.
2. Sitting on your knees, take turns moving the pelvis to the right, to the left, and straight arms in the opposite direction up to 15 times.
3. Sitting on the floor, lean on your hands from behind, raise your straight legs up, spread them apart, connect and lower again 10 times.
4. Standing, on knees slightly apart, lower the torso back 10 times.
One of the unique exercises without active movements is the plank, during the execution of which all muscle groups function intensively. Take a position as when pushing up from the floor, the back is straight, the stomach is tense, we stand on straight arms from 30 seconds, gradually adding time to 5 minutes. Experts recommend ending the workout with walking in place and stretching exercises available.
To maintain a positive attitude towards training, perform the exercises, if possible, in several sets throughout the day.
It makes sense to do gymnastics for the full at home according to ready-made videos - lessons, which are very numerous on the Internet. The choice is made in accordance with taste preferences, level physical fitness and the ability to perform specific exercises.
