Fitness daily for 20 minutes. The best sets of exercises for losing weight at home
In the fight against excess weight, physical activity is important along with a proper diet. Charging speeds up the body's metabolic processes, which leads to the burning of accumulated fat. In addition, a morning workout gives you a boost of energy for the whole day.
Why morning exercises are most effective
To combat excess weight, you should do exercises in the morning:
How to start daily morning exercises
Having decided to do exercises every morning, you should start with light exercises, gradually increasing the load. If you start abruptly and diligently, an untrained person can pull a muscle or get another injury.
A week is enough for the body to get used to morning workouts. For the first time, a regular warm-up or energetic dancing to rhythmic music will do.
Charging Accessories
Morning exercises are usually done at home, so the equipment for it is quite simple. 1.
- Comfortable sports equipment. Clothes for training should be well breathable, allow you to move freely, and not constrict your limbs. It is best to use sneakers as shoes - by tightly fixing the foot, they minimize the risk of injury.
- Sports mat necessary for exercises performed while lying down.
- Jump rope and hoop. These devices are suitable for cardio exercise. In their absence, you can move vigorously and dance to increase your heart rate.
- Dumbbells.
To start training, dumbbells weighing 1-2 kg are suitable. As the body gets used to the loads, you can gradually switch to heavier equipment.
Some morning workout exercises use weights, a gymnastic stick and a ball. It’s great if you have cardio equipment installed at home.
Morning workout program
If the main goal of exercise is weight loss, the workout should be as dynamic as possible. In this case, blood circulation is activated, which helps burn fat.
Sample plan for a morning workout:
1. Warm up
A mandatory step in any workout. Before receiving the load, the muscles must warm up well. Warming up helps improve joint flexibility and increase blood circulation.
Exercise #1 –jumping
- Feet are shoulder-width apart, arms extended to the sides.
- Perform jumps by crossing your arms and legs.
2 sets of 15 are enough – 20 jumps.
Exercise No. 2 –climbs
- Lie on your back, bend your knees, place your arms along your body.
- Raise and straighten the body, while straining the gluteal muscles.
- Bend one leg and lift it towards your chest. Freeze for a couple of seconds, lower your leg. Repeat with the other leg.
Perform movements 15 – 20 times.
Exercise No. 3 – bending over
- Place your feet shoulder-width apart. Bend your torso forward, bending your knees.
- With your right hand, touch the toe of your right sneaker. Raise your other arm, forming a straight line with the body.
- Straighten up, raise your arms up.
- Repeat the movements for the left hand.
It is enough to complete two sets of 10 – 20 times.
2. Cardio load
Jump rope for 5 minutes at a moderate pace (100 to 120 jumps per minute).
Jump at increased speed for 10 minutes.
In 15 minutes of jumping, about 190 kcal are burned.
Jumping rope can be replaced by twirling a hoop, running in place or energetic dancing.
3. Workout for arms, back and chest
Exercise No. 1
- Sit on a chair, pressing tightly against the back. Raise the dumbbells up.
- Bend your arms, spreading your elbows in opposite directions. Return to starting position.
Repeat 15 – 20 times.
Exercise No. 2
- Stand up, bend your knees slightly.
- Taking dumbbells, lean forward. The back is straight, the stomach is tucked, the arms are lowered.
- Spread your arms to the sides. Elbows should be pointing upward.
Perform 15-20 times.
Exercise No. 3 – push-ups
- Accept emphasis on straight arms.
- With your back straight, lower yourself as low as possible, your chest should almost touch the floor.
- Sharply push your body up to the starting position.
Perform 10-15 times.
With poor preparation, push-ups can be performed while leaning on a bench or ball. Simplified types also include push-ups on the knees.
4. Abdominal strength exercises
Exercise No. 1
- Lie on your back, bend your knees, put your hands behind your head.
- Raise body by 20 – 30 cm from the floor, freeze for a few seconds. Don't strain your neck and point your chin toward the ceiling.
Perform 2 sets of 15 movements.
Exercise No. 2
- Lie on the mat, raise your straight legs 20 cm from the floor.
- Using your outstretched toes, smoothly draw a circle in the air.
Complete 15 – 20 times.
By training your abs, you can burn 4 – 8 kcal per minute.
5. Exercises for legs and buttocks
Exercise No. 1 – squats
- Place your feet wider than your shoulders, with your toes pointing outward.
- Squat smoothly, keeping your back straight.
Perform more than 20 times.
5 minutes of squats burns 25 kcal.
Exercise No. 2
- Starting position – standing. There are dumbbells in the hands lowered along the body.
- Lunge forward and squat, bending your leg to 90 degrees.
Perform 15–20 times for each leg.
Completing charging
To finish the exercise, cardio loads at a lower pace than at the beginning of the workout are suitable.
After finishing your morning workout, you should catch your breath, take a shower, and perform normal hygiene procedures. Only half an hour after training can you have breakfast. It is recommended to prepare a breakfast containing proteins and complex carbohydrates, for example, omelettes and muesli. The main thing is that those who want to lose weight should not eat sweets and fatty foods after training.
Regular morning exercises will help you lose extra pounds and allow you to always be cheerful and energetic.
Many people cannot start training, citing workload, the need to devote time to family, lack of finances to purchase a subscription to a gym or fitness club, a callus on the heel, etc. But many of these “poor fellows” find time to get stuck on social networks for an hour or two, although time spent on a computer or a modern device takes up much more energy than physical exercise. There is no need to deceive yourself, because training at home is one of the solutions to all your problems.
What's special?
I bring to your attention a set of exercises that can fully load your muscles, stimulate their growth and constantly keep them in good shape. Such a workout at home will not take you more than 20 minutes, and its effectiveness is hidden in high intensity. It is intended for those who are unable to attend gyms.
Advantages of the method on the face:
· Economical - no need to spend money on a subscription to a fitness club;
· Accessible to everyone - can be performed by both boys and girls;
· Simple - a set of simple and uncomplicated exercises will be remembered after the first lesson;
· Effective - explosive muscle strength develops, overall speed increases, mass increases, and excess fat is burned;
· Short - the whole complex will not take more than 20 minutes, so the excuse “I don’t have enough time” doesn’t even count.
This is not the entire list of benefits that training at home hides. You will learn more when you try this method. It is advisable to train 3-5 times a week, but now let's look at what is included in the complex.
Warm up.
A 20-minute workout at home begins with an intense warm-up, which includes:
1. Jumping rope
- 30 seconds are performed, during which you need to make the maximum possible number of jumps;
2. Running in place
- having completed the first exercise, an active rest phase follows, which is performed for 1-2 minutes.
These two exercises are performed in three sets; once completed, immediately move on to the next exercises.
Increase your speed.
The warm-up is over and now follows a small set of exercises to increase speed.
1. Squats with weights - perform 8-10 squats with weights, with a break between sets of 30 seconds;
Advice: There are no dumbbells at home, but there are children - put them on your shoulders and do a complex. If you don’t have any weights at all, do regular front squats, just increase the number to 20-25 times.
2. Rest
- rest for 2 minutes;
3. Jumping out of the saddle
- squat down and jump out sharply. The exercise is performed for 10 seconds at the maximum possible pace for you in 3 approaches. Rest between sets is no more than 30 seconds.
At the next stage, training at home involves exercises for enhanced fat burning.
Burn the fat.
Having finished jumping out of the saddle, immediately continue performing the complex.
·
Exercise "climber"
- take a lying position and begin to alternately pull your knees to your chest. The exercise is performed for 20 seconds, during which you should try to do the maximum possible number of repetitions;
·
Rest
- break no more than 10 seconds.
The exercise is performed in 8 approaches, and then strength training at home begins.
Increase your strength.
By tradition, training at home continues without rest:
1. Pull-up
- you need to do the maximum number of repetitions in a minute;
2. Single-leg push-ups
- regular push-ups, but the emphasis is on only one foot. You have 60 seconds at your disposal, during which you have to perform a maximum of repetitions at the maximum pace;
3. Bulgarian split squat
- you have a minute, the pace is still high, the number of repetitions depends on your capabilities. The exercise is done for each leg without rest.
4. Rest
- 30 seconds and back into battle.
This part is performed in a circular manner, so you only have a rest after the Bulgarian squat, performed in three cycles.
The home workout ends with a light cool-down, which includes stretching and relaxation exercises.
· Each exercise is performed at the fastest possible pace;
· As the workout progresses, write down the result - the amount you did in each exercise;
· Upon completion of the exercise, mark the time spent on it - if it is more than 20 minutes, then increase the intensity, let this be your first incentive and goal;
· After the first month, in order to avoid addiction, you can slightly replace the exercises - in pull-ups, change the grip from normal to reverse;
· In push-ups, the width of the arms;
· For everything else, vary the intensity - vary it up and down to create harder workouts and lighter workouts.
This concludes the home workout. Thanks to such a simple complex, you can create a beautiful and healthy body in just 20 minutes a day. I performed these exercises for a month, during the period of weight loss after the mass cycle, the effect amazed me, it’s a pity there are no photos left. Therefore, I recommend it to everyone, both for developing physical capabilities and for losing weight.
Proper nutrition combined with regularity - and the result will not take long to wait.
Modern lifestyle is often associated with inactivity, sedentary work, workload, which affects the general condition of the body, causing heart disease and excess weight. In order to keep your body in good shape and to prevent diseases, you should devote time to running every day.
You can spend only 20 minutes a day jogging, either in the morning or in the evening, depending on your daily routine. A morning run and a positive feeling for the whole day, oxygen-rich air has a positive effect on the functioning of the respiratory and cardiovascular systems. By giving preference to an evening jog for 20 minutes, you can emotionally relax after a working day.
The benefits of a daily 20-minute jog are obvious:
- . Running has a beneficial effect on the heart, promoting its efficient functioning, helping to cope with tachycardia and problems with the cardiovascular system. Saturating the body with oxygen stimulates lung function. While jogging, almost all muscle groups are involved in the work: abs, legs, back, which helps strengthen them.
- weight loss Regular jogging burns calories and goes away. You can lose several kilograms even in the first month of daily 20-minute runs. The body can then adapt to such a load. To further the weight loss process, you need to increase the intensity of the exercise, for example, increase your running speed. How many calories are burned in 20 minutes of running? When jogging, the result will be low - 200-300 kcal. If you do interval running, then during this time you burn about 400 kcal. involves changing speeds throughout the entire run: first jogging about 300 meters, then 300 meters and walking 100 meters.
- . have a positive effect on the psychological state, oxygen allows you to think productively.
Some of the negative aspects of running include:
- and calf muscles due to increased load on them.
- A sharply increased intensity in the work of the heart can sometimes lead to unpleasant consequences. The main thing here is not to overdo it during the first runs, increase the pace gradually, and also eliminate heart problems.
A sedentary lifestyle, poor diet, bad habits, and stress affect your appearance and well-being. They are also the cause of excess weight gain, which spoils a woman’s figure and mood.
Systematic fitness classes are considered an effective way to burn fat for girls. Good results can be achieved at home, without going to the gym. It is enough to master a set of exercises for weight loss, know the specifics of preparing and conducting a workout.
Proper warm-up
The success of the upcoming training depends on a quality warm-up. If you neglect this stage, you risk injuring your muscles and joints or feeling unwell during exercise.
A proper warm-up includes working out different muscle groups, starting with the upper body, smoothly moving to the lower.
Here is an approximate set of actions for warming up:
- Stand straight, feet shoulder-width apart, hands on your waist. Rotate your head up and down, touching your chin to your chest and moving your head back to the sides. Do each exercise slowly.
- Lifting the shoulders up and down, circular rotations back and forth.
- Extend your arms in front of you and alternately move one of your arms back as far as possible.
- Hands clasped in front of the chest. Rotations of the upper part of the body to the sides, the lower part is motionless, the feet are pressed to the floor.
- Bend to the side to stretch the oblique abdominal muscles. One hand is on the waist, the other stretches to the side.
- Tilt the body down, reach the floor with your fingers. Hold the position for 10 seconds.
- Leg Lunges: Alternately take a wide step forward, transferring your body weight to your supporting leg. The angle at the knee is 90°.
- Feet shoulder-width apart, legs slightly bent, palms on knees. At the same time, turn your knees inward, then outward.
- We stand up straight, leaning on the full foot of one leg, and move the other to the toe. Rotate your foot on your toes clockwise, then counterclockwise. We do the same with the second leg.
- Run in place for a minute.
- Take a deep breath as you raise your arms above your head. Then exhale deeply and lower your arms.
What you need to know about working out for weight loss
When striving for the figure of your dreams, do not forget about the basic rules of preparation and training. The best results in the fight against excess weight can be achieved by combining strength and aerobic exercise.
Types of trainings
Strength training is carried out with additional weights and is aimed at developing and strengthening muscles. Sports equipment is used as weighting agents - barbells, dumbbells, limb weights and exercise machines.
Aerobic or cardio training improves the functioning of blood vessels and the heart, activates metabolism and, due to an active rhythm, allows you to burn fat.
Time spending
There is no difference what time of day is best to train. It all depends on the person’s capabilities: work schedule, daily routine and health status.
Some trainers recommend doing weight loss workouts in the morning on an empty stomach. This is due to the fact that after a long sleep and before breakfast, blood sugar levels are reduced, so the body is forced to draw energy from fat rather than from carbohydrates. As a result, morning workouts allow you to lose weight faster and better than evening workouts. In addition, cardio load starts all internal processes and helps to cheer up.
If you have serious diseases, especially heart diseases, you need to consult a specialist. He will give recommendations on selecting and performing exercises for weight loss.
The degree of load in the morning and evening is different. In the 1st half of the day, the intensity of sports activities should be low, and in the 2nd half of the day - higher.
Meals before and after
Any trainer will tell you that a balanced diet without harmful foods affects your well-being and figure by 70%.
As for the peculiarities of eating before training, the main rule is a full “load” of proteins, fiber and complex carbohydrates. You should have a meal at least an hour before playing sports. When you start your workout, you should have a moderate feeling of fullness.
Immediately after training, it is better to give preference to fresh fruits, for example, eat a green apple. After 30-40 minutes, you can eat protein foods, and after two hours, complex carbohydrates.
Frequency of classes
The frequency and duration of training is determined individually. The golden rule is regularity and consistency. It is advisable to conduct classes throughout the week at the same time: this will make it easier to accustom yourself to a routine and adjust your internal biological clock.
You shouldn't train every day unless you are preparing to compete! By giving a lot of physical activity every day, you risk exhausting your body in a short time and developing health problems.
The optimal amount of training for a beginner is 2-3 times a week, 15-20 minutes each, for an advanced person – 4-5 times a week, 40-120 minutes each. The time allotted for training depends on the preparation of the body and the type of load. Cardio training is shorter in time - no more than 45-50 minutes than strength training - 1-2 hours. The ratio of aerobic and strength training is determined individually. The only caveat is that at the stage of losing weight, the amount of cardio training should be equal to the amount of strength training, or 1-2 more.
A set of exercises for slimness
We offer an approximate training program for weight loss, where each day is designed to work a specific muscle group. Alternate these days to evenly work on problem areas. You can perform all of the exercises listed, or some of them if you are new to the sport.
For classes you will need:
- a bottle of fresh water;
- fitness mat;
- sportswear and shoes;
- dumbbells or weights for arms and legs.
One workout lasts 45-60 minutes.
Day 1: Legs and buttocks
This complex is designed to tighten and develop the calf and gluteal muscles. Particular attention is paid to the most problematic areas - the inner thigh, breeches and buttocks.
Leg raises to the side with support
Starting position is the same as in the previous exercise. Only now you will raise your leg not up, but to the side. You can also use additional weight to make it more difficult.
Total - 15 times on each leg, 2 approaches.
Raising the pelvis on the surface
Sit on the edge of the sofa, sports bench or chair, rest your hands on the seat and lower yourself so that your shoulder blades are on the surface, and the lower part of the body is overhang, the angle at the knees is 90°. Lower your pelvis as low as possible above the floor, placing support on your heels, and then return to the starting position. When lifting up, try to tense your buttocks as much as possible. You can stay in the upper position for 5-10 seconds.
Repeat the exercise 20 times for 2 approaches.
Wall Squats
Stand with your back to the wall, the distance between your feet is no more than 5-10 centimeters. Lower your body until your thighs are parallel to the floor, touching your back to the wall.
Repeat the exercise 30 times.
Raises with legs raised
Lie on your back, lean your straightened legs against the wall, stretch your arms above your head. As you exhale, lift your body and touch the wall with your hands, while spreading your legs to the sides. Then bring your legs together and return to the starting position.
Do the exercise 25 times.
Static squat against a wall
Stand with your back to the wall, lowering yourself into a squat position so that the angle of your knees is straight, your shoulder blades are pressed tightly against the wall, and one leg is crossed over the other. Stay in this position for 30-40 seconds with support on one leg, then for the same time with support on the other.
Plie squat with jump
When performing the exercise, make sure that your knees are parallel to your feet and do not go beyond your toes, and keep your back straight. Squat in the plie position, and when lifting up, do a small jump on both legs. As you inhale, lower your thigh until it is parallel to the floor. After jumping, land with your knees bent.
Number of repetitions - 15 times.
Lifting one leg up with a cross leg
Take a position lying on your side, raise yourself on your elbow. Bend your upper leg at the knee and place it in front of your lower leg on your foot; you can hold it with your hand. Raise your lower leg as high as possible, feel how the inner thigh works. Repeat the same on the other side.
Perform the exercise 15 times on each leg, 3 approaches in total.
Tilt the body back from the knees
Get on your knees, bring your arms out in front of you, straight posture. Bend your body back as far as possible without bending your lower back. Repeat the exercise 15 times for 2 approaches.
Gluteal stretch
From a standing position, with your legs together, tilt your body down and try to touch the floor with your palms, hold for 5-10 seconds, then slowly lift your body up.
Day 2: Abs
To tighten your stomach, you should pay attention to all parts of the abs. The exercises are designed to work the oblique, rectus and lower abdominal muscles.
Side crunches
Lie on your back, bend your legs, place your feet on the floor, place your hands on the back of your head. Raise and rotate your body alternately in different directions, reaching with your elbow towards the opposite knee. Perform the exercise slowly, without jerking.
Do 15-20 repetitions on each side, 2 sets in total.
Classic twist
The position is the same as in the previous exercise. Perform straight body lifts.
Total - 30 repetitions for 2 sets.
Stand in plank
If you find it difficult to stand on straight arms and toes, there are two alternative options: either go into a stand on your elbows, or transfer your weight to your legs, bending them at the knees and fixing them in a cross pattern. Correct execution of the plank implies that your back is straight, your head is not lowered or thrown back, your shoulder blades are in a static position, your arms are slightly bent at the elbows, shoulder-width apart.
Take a horizontal position, placing your palms and toes on the floor. Once you have timed yourself or started the timer, get into the correct position.
Standing time is from 30 seconds to 2 minutes.
Side plank stand
Lie on your side, lift yourself up with your arm straight, lift your hips off the floor, and keep your feet together. Hold this position for the agreed time. Then switch hands and repeat the same on the other side.
Time - from 30 seconds to 2 minutes.
Reverse crunches
Lying position, arms at your sides, legs extended. By tensing your abdominal muscles, slowly lift your legs and pelvis up, transferring your weight to your shoulder blades, as if you want to go into a candlestick position. Raise your pelvis as high as possible above the floor, stay in this position for a couple of seconds, then return to the starting position.
Balancing
Sitting on your buttocks, raise your straight legs above the floor, stretch your arms in front of you. Stay in this position for 15-20 seconds. Breathing is calm and your back is straight. Try to tense your abs as much as possible while maintaining your balance.
Pulling your legs to your chest
From a horizontal position, rise on your palms, arms bent at the elbows, calves suspended and parallel to the floor. Lower your body and straighten your legs at the same time. When you lift your body, bend your knees and pull them towards your chest. Repeat the exercise 15-20 times.
"Pendulum"
Lying on your back, lift your straight legs together. Take turns lowering them first to the right, then to the left, without turning your body. Repeat 15 times.
"Climber"
Starting position – plank with straight arms, back straight, stomach tucked in, top of head directed forward. With an exhalation, we pull the right knee to the chest, and with an inhalation, return to the original position.
Total - 25 times.
Stretching exercise “Snake”
Roll over onto your stomach, lean on your straight arms with your palms on the floor. Look at the ceiling, hands located under the chest. Raising your body slightly above the floor, bend at the lower back and feel the tension in your abdominal muscles.
Day 3: Chest and arms
The ideal of any girl is toned breasts and slender arms. These exercises will help you get these areas into shape.
Wall push-ups
Go to the wall, bring your legs together and lean your hands on the wall. With your body weight on your toes, place your hands slightly wider than your shoulders and begin push-ups. The back, neck and legs are straight and motionless, only the arms are involved.
Push-ups with leg elevation
Choose any flat, stable surface - table, chair, sports platform - and start doing push-ups. As you go down, alternately lift one of your legs up.
Total - 15-20 times.
Changing hands with dumbbells
Lying on the floor, pick up small dumbbells. Alternately raise and lower your arms without touching the floor. The speed of changing hands should correspond to the rhythm of breathing.
We perform 15 times, 2 approaches in total.
French press standing
Take one dumbbell in both hands, lift it above your head and lower them together behind your head, then straighten it back. Can be performed both sitting and standing.
Number of repetitions – 20 times.
Alternate arm raises while standing
From a lunge position on either leg, rest your arm bent at the elbow on your knee. We bring the other hand with the dumbbell up, then lower it and place it behind the knee. Raising the dumbbell, we bring the shoulder blades together.
Total - 15-20 repetitions for each hand.
Lying dumbbell raises
Lying on your back, press your shoulder blades to the floor, take dumbbells in your hands and bring them together. Holding the dumbbells, raise your arms above your chest, pause at the top and slowly return to the starting position.
Bench press
Lie on your back with your knees bent and your feet flat on the floor. Raise your pelvis as in the glute bridge exercise. Bend your elbows at a right angle without lifting your triceps from the floor. Take a deep breath, and as you exhale, press the dumbbells up. Then, while inhaling, lower the dumbbells again, returning to the starting position.
Do 15 times.
Raising your arms bent at the elbows while standing
Feet are shoulder-width apart, gaze is directed straight, arms bent with dumbbells in front of you at chest level. Slowly raise your arms up until your elbows are level with your nose. Then slowly lower it down.
The exercise is performed 10 times.
Dumbbell biceps curl
Take dumbbells in your hands. Bend your elbows synchronously without lifting them from your body.
Total - 15 times, 2 approaches.
Dumbbell lateral raises
Slowly and simultaneously raise your arms with dumbbells to the sides.
Repeat the exercise 10-15 times.
Carrying dumbbells out in front of you while standing
Feet shoulder-width apart, back straight. Take the dumbbells with an overhand grip and lower your hands to hip level. As you inhale, raise your arms in front of you to shoulder level or slightly higher. Do not allow the dumbbells to touch and do not extend your arms completely at the bottom.
Triceps stretch
Cross your arms behind your back: the right hand reaches from below, the left from above. Stretch your arms as much as possible to stretch the muscles. Hold the position for at least 5 seconds. Switch hands.
Day 4: Cardio
To develop muscles, diaphragm, heart, and also remove fat deposits, active training is necessary. The total duration of any type of cardio exercise is from 15 to 40 minutes.
You can choose what you like best:
- Running on the spot/treadmill/outdoors. For efficiency, alternate between running with high hip lifts and running with shin crunches.
- Riding a bicycle/exercise bike.
- Jumping with or without a rope. This includes a variety of jumps: crosswise, classic alternating, with high knees.
- Any physical exercise without additional weight performed at a fast pace - for example, fitness aerobics or the Tabata system.
Be beautiful and slim!
Those who want to lose weight, as a rule, dream of eating everything without any restrictions, but at the same time losing weight. And charlatans often take advantage of this, offering to exclude one single product from the diet. Sometimes, on the contrary, they offer to consume one extra product, which, of course, must be bought from them and for a lot of money. We will take a completely different path.
Our rational body
The human body is designed very, very wisely. When there is excess weight, the body tries to get rid of it. Hence, by the way, shortness of breath and profuse sweating in obese people.
When a thin person runs, he has to move less weight across the road and does not immediately begin to feel short of breath. When a fat person runs, the load is higher, and he begins to choke faster. The conclusion is simple: a complete person. The body itself will help with this, but you also need to help your body.
The method described in this article actually works. And you can eat absolutely everything, and in almost any quantity (although no one has canceled a more or less reasonable attitude towards food).
What do you need to do to lose weight in 20 minutes?
It's quite simple. You have to do squats. And without fanaticism.
If shortness of breath comes after 10 squats (and this happens with a lot of excess weight), then it means doing 10 squats and... Probably, there will be a thought that you need to sit or even lie down and rest. Not at all. You need to walk around your apartment or house. The number of laps is not standardized, it should include time to restore strength and breathing for a new approach to squats.
In 20 minutes a person should do at least 3-5 approaches. If there is a minimum number of squats (10 units per approach), then there should be 5 approaches. If there are 20 or more squats per approach, then it is enough to do 3 times.
Read also: how - also a wonderful system of exercises, which has long been successfully used by both fitness professionals and beginners.
How it works?
The higher a person's weight, the greater the calorie expenditure during exercise. But everyday work and worries remain. In other words, overweight people wake up, get dressed, go to the elevator, etc. There is a standard daily calorie expenditure. Plus additional load!
If you compare it with finances, it will look even clearer and simpler. Every day a person spends 100 coins, but when eating food, he receives 105 coins (if we are talking about overweight people), hence the excess weight. But after a certain time, a person continues to receive 105 coins by spending 100 coins a day, but at the same time spends an additional 7-10 coins by doing squats.
You must understand that a slim figure will not come immediately. First, the number of squats performed without shortness of breath will increase. Then your legs will become stronger, and your body’s cardiovascular system will begin to function better. The overall tone, mood and well-being will improve.
Bottom line: a fat person will not only lose weight. You will experience wonderful well-being and health. What won’t happen is exhausting diets and starvation. By the way, it is absolutely useless, and even harmful - it sets the body to accumulate fatty tissue.
And finally, one spoon tip. When eating, choose a plate in which to constantly put food and count the number of spoons in it. And then eat only 1-3 spoons less. It’s not difficult, but the effect of squats will increase dramatically. The result will be visible within 5-6 months.
We wish you success and may your weight loss be extremely enjoyable!