Fat burning workouts for girls. Effective techniques and complexes for beginners at home

Many girls do not realize that it is really possible to perform fat burning exercises during home exercises, without needing any additional conditions for such a workout.

Requirements for fat burning workout for women, rules

Homework has several advantages:

• Work directly with your body without additional dynamic resistance devices and simulators.
• There is no time limit.
• No need to waste time on the way to the place of study and back.
• Eliminates the need for expensive sportswear
• Lack of extraneous attention, distracting from classes.

Fat burning workouts at home should be based on the principle of understanding that local fat deposits cannot be eliminated and they will go away only in the case of a comprehensive reduction in body fat.

The main principles should always be put at the forefront:

• using the maximum amount of muscles in training;
• medium and high intensity of classes;
• even distribution of loads between muscle groups;
• alternating exercises in daily workouts.

Starting the training process, it is strongly not recommended to switch to low-calorie diets. Not only will this not help burning fat, but it can also make the situation worse.

As a result of the inclusion of the body's protective reaction to a decrease in the frequency, calorie intake and increased physical activity, there will be an accumulation of "reserves" in the form of fatty layers in the most undesirable places: in the lower abdomen, on the outer surfaces of the thighs and on the sides.

This process will be accompanied by increased intoxication due to increased processing of the entire insufficient volume of food. For this reason, the diet must match the level of exercise. Without going into the details of the calculations, you should calculate the nutritional options with a daily calorie content of 1100 to 1800 Kcal, depending on the level of physical activity.

The next point that must be taken into account at the initial stage is the normalization of intestinal activity. This is an essential element, since the utilized excess fat reserves must be removed from the body in a timely manner. The most unpleasant and embarrassing factor for many girls and women is the factor of personal hygiene.

Thanks to large-scale advertising, it has become customary for several decades to use a ton of detergents, gels, shampoos and creams every day. As a result, the body is forced to work in a mode of combating the destruction of the natural environment on its surface.

Therefore, for the period of training for burning fat, you should abandon the daily use of detergents and take a shower without them. Use soap solutions only once a week in the shower.

For most women, one of the main problems is changing the daily routine. The fact is that it is necessary to change the ascent time: it should be carried out no later than 5.30, and the release should be done no later than 22.00. This requirement is due to natural biological rhythms.

Morning physical exercises for 40 minutes are mandatory. If there is an opportunity for jogging, then the charging time is increased by 15 - 30 minutes.

Most women can do their main workout only in the evening. There is nothing terrible in this. In this case, the optimal time is from 17.00 to 19.00. Finish eating 2 hours before starting workout. Exercise complexes should be selected based on physical fitness. The average number of exercises should not exceed 10-15 in one repetition.

Dosing loads when performing exercises should be done independently according to the principle of maintaining an average pace and average intensity. Peak loads should be short-term, and the main ones should be medium loads. In this mode, the body itself selects energy sources for movement. These will mainly be adipose tissue.

Warm up before class

Every workout always starts with a warm-up. Traditionally, running is preferred in combination with stretching exercises. However, in today's urban setting, jogging is often difficult to find. In this case, the best solution would be to use a complex of morning physical exercises, carried out intensively and at a high pace, for a full warm-up.

This is the most effective way not only to warm up and stretch the muscles, but also to prepare all body systems for long-term subsequent stress.

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A set of exercises for burning fat with your own weight

Most of the complexes are based on cardio workouts.

With their help, the following are achieved:

• strengthening and expansion of blood vessels;
• an increase in the volume of the heart and lungs;
• stabilization of blood pressure;
• normalization and stabilization of weight;
• increased endurance;
• improving the structure of the figure;
• reduction of roughness of the skin;
• reduction of the phenomena of cellulite;
• increased immunity;
• increased stress resistance.

You can replace jogging with regular walking, but, again, in urban conditions it is quite difficult to solve the problem of pace and dosage. Therefore, not forgetting the benefits of long daily walks (5-6 km per day), they should be attributed to additional exercises.

Jumping rope

Fat burning workouts at home can be done using a regular rope. With the beginning of the use of all kinds of simulators, this simple device faded into the background. Preserved in the training process in boxing. In fact, jumping rope is a great cardio exercise.

The basics of the technique are simple and known to many from childhood:

• the body is in an upright position, you should not look under your feet;
• arms parallel to the hips, only hands are involved in the movement of the rope;
• jumps are performed on the front of the foot, without the participation of the arch and heels.

When doing homework, you should not use shoes. It is better to put a hard mat under your feet for passive massage of the feet when jumping. You should start with 10 jumps, adding 10 in each approach. Bring the number of jumps to 100 per set. After that, perform 100 jumps daily in three approaches for a week.

Then add 10 jumps daily for each set.For a full half-hour cardio workout, you need to perform 1000 or more jumps per day. When the maximum possible figure is reached, alternate jumps on two legs with jumps on one leg, as well as steps.

"Bicycle" with twisting

Do not get upset and quit the exercise if it does not work out right away. Even attempts to produce it correctly already bring a large expenditure of energy and, accordingly, have a positive effect on solving the problem of burning fat.

Exercise technique:

1. Lie on your back, put your hands on the back of your head, legs extended.
2. To lift the leg bent at the knee and the body with the simultaneous movement of the elbow of the opposite arm until it closes with the knee.
3. Repeat the other way.
4. The number of exercises is the same as in the previous paragraph.

Air twist

At home, this easy exercise with low energy consumption must be included in fat burning workouts as unloading, to alternate with more complex and heavy ones. Redistributes the load between individual muscle groups.

The essence of the exercise:

1. Performed while standing, arms bent at the elbows.
2. Jump while twisting the body at the waist.
3. Upon landing, the feet are fixed with a turn towards the twist.
4. The crunches involve the lower waist, pelvis and hips. The shoulder girdle is not involved.

For the approach - 15 - 10 jumps. The number of approaches is arbitrary.

Burpee

In the classical form, this exercise was formed for aerobic training. At the same time, the potential for energy consumption was greatly underestimated. A set of dissimilar elements with short-term peak loads did not allow creating a stable load on the muscle mass.

After technical revision, the exercise began to combine elements of statics and dynamics:

1. from the squat position with support on the palms or the tips of all five fingers, jump the body into the position of a straight "plank"
2. perform push-ups, with the movement of the shoulders and chest down, raise one leg as much as possible up and to the side, accompanying the movement of the leg with a glance;
3. return to the "plank" position;
4. repeat the movements, lifting the second leg;
5. jump back to squat;
6. jump out with a simultaneous sweep of the arms forward and upward, when landing, spread your legs shoulder-width apart.

Perform 3 sets of 15 - 10 exercises.

Vertical hip lifts

With the correct formulation of execution techniques, it allows you to achieve successful results in:

• activation of the processes of destruction of fatty formations;
• redistribution of subcutaneous fatty tissue;
• improving the tone of the muscles of the abdomen, back and hips;
• the formation of the correct outline of the hips and buttocks and the waist.

Execution order:

1. Lying on your back, stretch your arms along the body.
2. Raise straight legs to the "corner" position.
3. Raise the pelvis with a bend, supporting it with arms bent at the elbows.
4. Fix in the position of the rack on the shoulder blades.
5. Lower the pelvis and fold so that the straight legs are parallel to the chest.
6. Return to starting position.

Repeat as many times as possible. Alternate approaches with jumping rope or "air twist".

Side bar

A very popular exercise. But not everyone can hold the body on one hand at once.

Do not facilitate reception by resting on the forearm:

• Does not allow mastering spatial balance and body orientation.
• Handstand technique is not mastered.
• The effectiveness of the reception is reduced.

In this regard, it is better to add a fitball as an additional support.

Technical part:

• Place the fitball under your arm.
• Lean on a straight arm.
• Straight crossed legs rest on the floor, the body is straight.
• With your free hand, push the ball out and try to stay in this position.
• Repeat everything on the second hand.
• Ideally, if the body is held in the "bar" for 10 seconds. and more.

Exercise with fitball

Fitball, invented in the middle of the last century as a means of exercise therapy, has become today one of the most popular shells among women. Through trial and error, it has been established that it can be used to perform all the same exercises as on the floor. In some cases (for example, as with a side bar), it simplifies the exercise. But there are some (sit-ups) when execution becomes more difficult.

The reason is the lack of proper balancing and solid support. However, as a training tool for burning fat, it has an extremely low efficiency. Exercises with fitball burn 40-50 Kcal per hour, which is a meager part of the required load. It is effective to use fitball as an unloading projectile and in the development of coordination and balancing.

Therefore, we can recommend the following simple exercises on fitball at the initial stage of training:

• twisting;
• sit-up;
• oblique twisting;
• horizontal scissors;
• vertical scissors;
• lifting legs;
• side bar.

Effective interval training

Fat burning workouts at home can be done with interval training. They became fashionable due to the lack of time for full-fledged sports training. The essence of IT is a high tempo of execution of elements and their intensity, with sequential alternation with elements performed at a slow or medium pace.

Plank

This is an average static exercise. For the most part, the muscles of the arms are loaded, because with minimal skills in controlling the muscles of the back and abdomen, it is not difficult to keep the body in a straight position.

In this regard, the exercise is subject to significant addition:

1. Lie on your stomach, put your hands on your palms in front of your chest and push up.
2. Fix the body and legs in a straight position for the maximum possible time.
3. Starting from the next approach from the plank position, perform push-ups with a simultaneous swing of the leg up.
4. With each push-up, a change of leg is made.
5. Do not bend the legs when performing, the toe should be pulled.
6. Set 10-15 reps.

Jumping from a sitting position

Thanks to the non-standard starting position of the body, the element of jumping and coordination in the lower body is practiced. For fat burning, it is of questionable benefit due to impulse peaks on short muscle sections.

Basically, the exercise is training the calf, soleus, and tibialis anterior muscles. The thigh muscles work for extension and are practically not involved. Partially at the top of the compression jump, the gluteus maximus and middle muscles work.

In connection with this position, it is recommended to perform the exercise in a complicated version:

1. Jump up from the deep squat position.
2. Hands, bent at the elbows, swing forward and to the sides, helping the jump.
3. Land in a semi-squat and jump onto an obstacle (bench, stool or sofa).
4. Return to I.P.
5. Repeat 15-30 times.

Side lunch with touch

The classic lunch described in many sources:

1. From the rack, take one leg to the side with support on the toe, while slightly bending the other.
2. The body is tilted forward, the pelvis is laid back.
3. With the hand of the same name as the supporting leg, touch the floor.
4. By imitating a small jump (or by rearranging the legs), change the supporting leg and touch the floor with the other hand.

Perform within 15 seconds. at the highest pace.

Reverse plank

From a sitting position on the floor, legs extended, fingers of the supporting hands parallel to the hips, raise the body to the linear position of the plank. Hold the pose for 15 seconds.

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Strength fat burning workouts for women at home

Fat burning workouts at home are carried out in a complex: both gymnastic and strength training. At first glance, their difference is rather insignificant. But they differ significantly in action.The gymnastic part trains muscles for elasticity, mobility and endurance. Power - for strength and volume increase. Therefore, an optimal combination is required.

Classic sit-up (raising the body from a prone position)

This exercise is a prominent representative of the strength group.

In the classic version it looks like this:

1. From a supine position with legs bent at a right angle, raise the body to an upright position.
2. Hold for 1 - 3 sec.
3. Get down to the floor.
4. Perform whenever possible.

The disadvantage is the overload of the gluteus medius, external and internal oblique muscles. This is due to the lack of fixation of the lower limbs. It is much more efficient to lift and lower the body (swing the press) while sitting on a bench with fixed feet.

To fix the house, you can use a conventional heating radiator. In this case, a much larger muscle mass is involved.

Shifting body weight from one leg to the other

To complete the exercise you need:

1. In a deep squat position, extend one leg to the side.
2. Hands on the belt. The body is vertical.
3. Smoothly, without bending or raising the pelvis, transfer the weight from the supporting leg to the other.
4. Repeat at least 10 times.

Leg push-ups

Exercise technique:

1. Go down from the rack to the squat, then jump into the plank position, push up.
2. From the second push-up, raise one leg with abduction up and to the side.
3. Change your leg with each push-up.
4. Bring to 10 push-ups per set.

Reverse push-ups

Exercise technique:

1. In a sitting position on a bench, rest on it with your hands (palms parallel to the hips).
2. Move the basin off the bench and lower it as close to the floor as possible.
3. Perform push-ups.
   
4. Determine the number of movements according to your condition.

Deep lunges with turns

Exercise technique:

1. With a jump, make a lunge with one leg forward on a full foot.
2. The second leg is on the back, on the toe.
3. Hands are on the belt.
4. Make 4 downward movements, as if entering a squat position.
5. Turn in the opposite direction without changing the position of the legs and transfer the lunge to the second leg.
6. Repeat movements down - up.
7. Produce 10-15 times in each direction.

Dumbbell Workout

In most cases, work with weights is not recommended for girls due to overloading of certain muscle groups. Dumbbell and kettlebell exercises mainly affect the upper body.

Training with dynamic resistance sources creates unnatural stress on the muscles. At the same time, in some cases with weak hands, dumbbells weighing no more than 1 - 1.5 kg can be used.

The main exercises are:

• Breeding to the sides of straight arms extended forward.
• Raising arms lowered along the body with dumbbells through the sides up.
• Pumping the press from dumbbells on the chest.
• Lunges forward with dumbbells in lowered hands.
• Plie squats with one dumbbell in hand.

When doing workouts with dumbbells, it should be remembered that in addition to strength and slightly pumped muscles, such exercises, especially the last two of those listed, can create unnecessary problems for the female body. Therefore, stress exercises with weights can generally be recommended for women after childbearing age.

Training scheme for a week for girls without physical training

To achieve the goal, workouts should be intense, but the loads should be alternated so as not to overload individual muscle groups.

For beginners, it is reasonable to conduct classes according to the following scheme:

Weekly Lesson Plan for Advanced

For advanced athletes, the composition of the complexes remains in the same composition, but their implementation is more intense and rich:

Workouts with fat burning exercises are real and effective to organize and carry out at home. To achieve the desired result, you should be patient and persistent.

Article design:Lozinsky Oleg

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