Slimming gymnastics
Weight loss gymnastics is a popular way to combat excess weight. The result of the exercise is quite tangible, since intense movement contributes to the burning of extra calories and makes the figure more slim and attractive.
What is the use of gymnastics
Gymnastics for weight loss is recommended not only for overweight. Its introduction into the daily routine of the day has a positive effect on resistance to diseases, increases efficiency and vitality. Exercise strengthens the muscle frame, speeds up metabolism, improves the functioning of the cardiovascular and excretory systems.
Weight loss gymnastics well complements the morning warm-up complex, its duration can be within 15 minutes, and here it is not even the power load that is important, but the regularity of its implementation and from time to time replacing one of the exercises with a new one.
Weight loss gymnastics for beginners
At first, the set of exercises for gymnastics can be the same for both women and men. Then men are additionally advised to select strength exercises, and women - stretching exercises. The best option is when the coach selects a set of exercises for gymnastics in the gym, but you can cope with them independently.
Examples of common exercises:
- Gymnastics for weight loss begins with a slow walk, while the knees should be raised high, and gradually increase the pace;
- Exercise with dumbbells - alternate flexion of the arms at the elbow joints, 15 times for each arm;
- Squats, without lifting the feet from the floor, while the arms are bent at the elbows, on the belt, at first 10 squats are enough, gradually their number is increased;
- In a standing position, feet shoulder-width apart, hands on the belt, make turns to the right and left (2-3 minutes);
- Jumping rope (on toes) for 2-3 minutes;
- Running in place at a fast pace with energetic music for 2-3 minutes.
According to reviews, gymnastics for slimming hips and buttocks best corrects the shape of full legs. A good exercise to help remove fat deposits on the legs is to alternate forward lunges on the right and left legs. Squat should be as low as possible, in one approach, 30 lunges should be done for each leg.
In order to lose weight at the waist with the help of gymnastics, you should perform such an exercise with a gymnastic stick: take the stick by the ends and put it on your shoulders (feet shoulder-width apart), bend forward and at the same time turn your torso to the left and right until it stops. At the initial stage, 10 such inclinations are enough, since it is rather difficult to perform them, then gradually bring up to 25 inclinations.
The belly is one of the most problematic places, but it can also be brought into a fit and beautiful appearance. It is enough to include in the complex exercises for gymnastics on the press - forward bends from a standing, lying or sitting position, as well as push-ups.
Chinese gymnastics for weight loss
Chinese gymnastics for weight loss is a special system of exercises that imitate the movements of various animals. They are not very intense, but they even allow people who are far from gymnastics to lose weight effectively and for a long time.
Examples of exercises:
- "Fox" - you need to squat down and rest your hands on the floor so that the body bends forward (the heels are slightly off the floor), look to the floor. Lowering your upper body to the floor, rest your elbows on your knees. Slowly move your arms along with your body forward, imitating the movements of a creeping fox crawling under an obstacle;
- "Bear" - the exercise is performed while standing on all fours. You should slowly move forward, making "steps" simultaneously with your right hand and leg, then with your left hand and foot. The body should be relaxed, the head lowered. Then repeat the movements, backing up;
- "Turtle" - sit on the floor and bend your legs at the knees, the foot completely touches the floor, palms rest on the floor. From this position, it is necessary to raise the lower back above the floor as high as possible and in this position take a few steps to the left and then to the right.
In addition to weight loss, Chinese gymnastics helps to remove harmful toxins and toxins from the body.
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