You can lose weight in a week! It is important how much you are ambitious, and how much weight is lost. For weight loss in a week, you will need exercises in excess of effective power, as well as low-calorie nutrition based on proteins, so that the strength to exercise.
The program of exercises for weight loss should contain a cardio load, because only it will provide fat burning, and a load to not just lose weight, but improve the appearance of your body, making it embossed.
If you prefer morning exercises for weight loss, do not overdo it with the load immediately after awakening. Yoga and Pilates are suitable for early classes, but not circular training with palpitations. Of course, weight loss exercises for girls need to be performed daily, especially if your goal is weight loss in a short time.
We suggest you practice a set of exercises for weight loss of women, which maximizes the work of the muscles of the whole body.
- Under dynamic music we perform warming up of the whole body - we warm up and increase the mobility of all the joints. Perform rotations with hands, brushes, tilts.
- IP - lying on the carpet, on the side. We rest on the left elbow, the left leg is in the support, it is half-bent, the right one is on the top, it is stretched out. The case is torn from the floor. This is the pose of the half-plate on its side. It takes about 15 seconds to stand in it.
- When you feel that you are already tired enough in the bar, lie down on the floor, pointing at the elbow. The lower leg is half-bent, the upper one is lifting. We execute from 15 to 20 times. Do not fall back, keep your hand on your hip.
- Complicating - when lifting we tear off the floor and the body and do the actual exercise in two phases - the leg breaks off, then the body. Perform 15 repetitions, then fix the raised body and leg and make pulsating, short lifts with the upper leg. Repeat both exercises on the second leg.
- We turn our belly to the floor, take an emphasis lying on the arms and legs. We wring out 3 times, then we lift one of the legs 5 times. We lower the leg, we squeeze out 3 times and again we repeat the ascent to the same leg. Repeat push-ups, fixing the leg in the ascent. We bend the leg in the knee and make the climbs in this position. We repeat all manipulations on the second leg.
- IP - standing, with the neck (or any household stick) in his hands. We do squats with the bar above the head. Legs - on the width of the shoulders, the feet are slightly deployed, we take the bar slightly wider than the shoulders. Squat - we raise the bar above our heads, stand up - lower the bar. In the squat we bend in the back and take the pelvis back. We lower ourselves to the breath, rise to the exhalation.
- Complicating - when lifting we leave our hands with a barbell at the top and make a swing from one leg to the other. We alternate legs, and also do swings and aside.
- Squats with knee lift forward. We stand up with the barbell on the shoulders, legs are wider than the shoulders, we squat, we breathe in, we get up - we bring the knee forward. When lifting up we exhale. We made several repetitions - we make 3 lifts with a barbell above our heads. We alternate legs.
- Steps in three planes - the bodybar is held on the shoulders, the legs are wider than the shoulders, we take a step forward, a step with a thrust to the side, a step with a backward thrust. We lower ourselves to inhale and exhale as we exhale. We perform 15 repetitions in each plane. To complicate the exercise, you can pull your knee to your chest while lifting from the lunge.
- We perform the exercise with weighting on the hands - we make 3 lumps - forward, sideways, backwards, as in the previous exercise. At the same time we raise our hands to the level of the shoulders on the attack. We alternate legs, we perform 15 times on one side - that is, 45 times per leg. It is also possible to make lifts to the biceps - to bend your arms in the elbows before the chest.
- Squats and jumps up (we perform 5 circles) - feet on the width of the shoulders. Squat 5 times and jump 5 times with the arms stretched up. Also, the exercise can be done with the arms crossed on the chest, or with the weights, stretching their arms forward. It turns out 25 times - 5 sit-ups and 5 jumps 5 times.