If you are willing to lose weight, the most important step is to change your diet, which most often implies a reduced calorie intake. Another important step is physical activity, because it additionally contributes to energy consumption, accelerates metabolism and eliminates extra pounds faster. In addition, exercise affects mood, gives energy and improves health.
Weight loss exercises should be done three to five times a week, in the gym or at home, and preferably outside during the summer.
Training should always start with jumping rope, running or cycling. After that, targeted exercises are performed to shape the muscles.
For a better effect, use everyday situations to walk as much as possible, walk while working, walk to the city and avoid the elevator. When you gain better physical fitness and when your condition is at a better level and if you burn 500 calories a day, you will lose half a kilo per week.
To begin with, we suggest simple exercises that contribute to better physical fitness.
Squats
Squats are great if you want to see the effect of exercise quickly. From a standing position, spread your feet hip-width apart, and place your hands on the back of your head and do the exercise up and down, exactly ten times. Take a short break, then repeat again 10 times in as many series as your abilities allow.
Jumps
Spread your legs hip-width apart, and stretch your arms out to the sides. First, stretch and shake as much as you can. Then, jump as high as you can. Repeat this ten times, but take your time. It is important that you perform each jump with quality and precision.
Feet
Touch your feet with your hands ten times in a row. When straightening, do not rush, but it should be a gradual straightening vertebra by vertebra. Breathe evenly and relaxed.
Abs
To begin with, try to do ten proper sit-ups. This practically means that you have to feel your stomach muscles tighten as you lift up, and you must not "jerk" your head forward. For proper work, it is preferable to hold the bar in your hands, grasp it at shoulder width, and control the lifting from the base with the strength of the abdominal muscles, reports Nezavisne.
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