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Weight loss exercise At home with 15 exercises without equipment guided by the trainer in the following article will help you quickly achieve your ideal figure.

Losing weight not only helps you to have a toned body, an attractive figure. Losing weight also helps improve your health status and prevent some diseases related to your weight gain. Here are some effective weight loss exercises with each part of the body to help you slimmer and toned.

1. Suggest effective exercises to lose weight and reduce body fat

1.1. Burpees full body exercise

Burpees are one of weight loss exercises world famous. The push-up combined with jumping of this exercise brings quick results. Not only helps burn excess fat, this exercise also helps to increase flexibility, endurance and improve your health.

Burpees body weight loss exercise

Burpees full body exercise

Instructions on how to:

  • Squat, feet hip-width apart, hands on the floor, in front of you.
  • Turn your legs back in a push-up position, perform 1 push-up.
  • Jump back to the squat position like step 1, then immediately jump as high as you can.
  • Land on your toes, then return to a squatting position.
  • Repeat all of the above steps 15-20 times/exercise.

1.2. Speed ​​Skaters (Speed ​​Skaters)

Speed ​​Skaters exercises not only support effective weight loss but also help your outer thighs become firmer and slimmer.

Hands-on jumping exercise

Hands-on jumping exercise

Instructions on how to:

  • Don’t be straight, feet hip-width apart.
  • Jump to the left as far as you can. With that, you bring your right foot behind your left foot, swinging your arms and legs naturally.
  • Switch sides, perform the same movement as above.
  • Do this exercise continuously for 30-60 seconds.

1.3. Jumping weight loss exercise

Froggy Jumps is an exercise weight loss exercise Helps burn calories significantly. It also helps increase heart rate, which in turn contributes to cardiovascular health. This is an exercise that effectively helps reduce excess fat in the whole body.

Jumping weight loss exercise

Jumping exercise

Instructions on how to:

  • Squat, feet hip-width apart, hands on the floor, in front of you.
  • Jump up high, jumping force is on your buttocks and thighs.
  • When performing this exercise, quickly bring your feet together, and at the same time put your hands behind your head.
  • Repeat all the above steps 10-20 times/exercise.

1.4. Jumping Lunges – Jumping Lunges

Jumping Lunges is an exercise that helps to increase physical strength and lose weight effectively. In addition, this exercise also helps your heart and lungs work better. For the Jumping Lunges exercise, you don’t necessarily need to go to the gym.

Jumping Lunges - Jumping Lunges

Jumping Lunges – Jumping Lunges

To start, simply lean forward with your left leg as you bring your right arm forward and left arm back, elbows bent at a 90-degree angle. From the landing, jump straight into the air as you switch arms and legs, then land with the opposite arm and leg in front. You’ll burn about 12 calories per minute, so you can really get a good workout in a short amount of time.

1.5. Jump squat exercise

This exercise is somewhat similar to the Jumping Lunges exercise. However, jumping squat is considered a simpler and easier exercise to do. With the squat jump, you will help your whole body stretch effectively. This is also a comprehensive weight loss method that many people apply.

Jump squat exercise

Jump squat exercise

To jump squat you can proceed as follows. You’ll do a body-weight squat with your arms stretched out in front of you or folded behind your ears. At the end of the squat, with your feet shoulder-width apart, jump as high as you can, land with your knees slightly bent, then immediately sink into the next squat.

2. The most effective exercises to lose weight and belly fat

2.1. Leg lift exercises

Simple leg lifting exercises that are easy to practice

Simple leg lifting exercises that are easy to practice

  • Lie on your back, legs straight, parallel and close together, arms extended close to the body.
  • Use the force to lift the legs perpendicular to the body, hold for a few seconds.
  • Slowly lower your legs back to the starting position. Remember to inhale when lowering your leg and exhale when raising your leg.
  • Repeat this movement 10 times 1 set, each set of 3 sets.

2.2. Abdominal crunch exercise

Effective abdominal exercises to reduce fat

Effective abdominal exercises to reduce fat

The steps of abdominal exercises are:

  • First, you lie on your back on the exercise mat, then bend your knees, put your feet on the mat so that your legs are close to each other.
  • 2 hands placed behind the head. You should not cross your fingers. This puts extra pressure on the neck.
  • Use your abs to lift your upper body off the floor. Remember to keep your elbows apart.
  • Return to original position. Remember to exhale as you rise and inhale as you lower.
  • Repeat the move weight loss exercise this 10 times.

2.3. Bend exercises

  • Stand up straight, feet wider than shoulder width. Raise your arms straight up, then inhale.
  • Lower your right arm along your body, exhale, then arch your upper body and reach your left arm to the right.
  • Return to the starting position, then repeat but switch sides.
  • Repeat 10 times on each side. Do the exercise weight loss exercise This is 3 sets in 1 practice.

weight loss exercise

The curvy exercise helps you build the best number 11 abs

2.4. Air cycling exercise

Aerial cycling is an exercise to help tone the abdominal muscles. You can practice this exercise without any additional equipment. To practice the exercise of cycling in the air is also very simple. First you lie on the floor, hands placed face down on the floor. Pay attention to keep the neck fixed and avoid straining the neck muscles. Then bring your feet up in the air the same way you would riding a bicycle. Stretching and stretching the abdominal muscles will help you quickly get a toned waist.

Air cycling exercise

Air cycling exercise

2.5. Rotating leg squat exercise

Lunge Twist exercise, also known as abs twist. This is a special exercise that burns belly fat effectively. For those who want to have beautiful abs, prominent muscle lines, they should regularly practice this exercise. To perform the Lunge Twist exercise you can proceed as follows.

  • Step 1: Stand with your feet shoulder-width apart, arms extended in front of you.
  • Step 2: Rotate the waist to the left for a maximum of 10-12 times and then repeat on the right.

This is a fairly simple exercise, but you need to pay attention to rotate only the waist, not other parts of the body.

Rotating leg squat exercise

Rotating leg squat exercise

3. Guide to weight loss exercises to help slim and toned thighs

3.1. Standing exercises

  • Stand up straight, feet wider than shoulder width, toes pointed outward.
  • Lower your center of gravity as low as you can, keeping your upper body still.
  • Keep your thighs and buttocks tight so that your thighs are parallel to the floor.
  • Keeping the thighs and buttocks in place, raise the body’s center of gravity back to the starting position.
  • Perform weight loss exercise Repeat this exercise for 1 minute.

weight loss exerciseStanding exercises to help firm thighs

3.2. Leg kick squat exercise

Exercise weight loss exercise Squat kicks legs not only helps you reduce excess fat in the thighs but also helps increase the size of the bust.

Implementation Guide:

  • Feet shoulder width apart, back straight. Two hands clasped in front of the chest, interlaced.
  • Kneel similar to a squat.
  • Stand upright slowly, at the same time bring one leg up to the horizontal, parallel to the ground, the other foot as a pillar, remember to keep your back straight.
  • Do 20 repetitions, then switch sides.

weight loss exerciseLeg kick squat exercise can be done at home

3.3. Balance on 1 leg

  • Stand up straight with two legs.
  • Using your left leg as a pillar, slowly lower your body, face down to the ground. The right leg should be raised at body level, parallel to the ground. Hands clenched, parallel to the ground so that arms, legs and torso are in line.
  • Hold this position for 10 seconds and then switch legs. Repeat 20 times on each side for each set.

weight loss exercise

One-leg balance exercise to slim thighs

3.4. Hip Flexor Exercise

Hip Flexor exercises will help you have a toned legs. This exercise works directly on the hamstrings and hamstrings. To practice this exercise you can do the following. Stand up straight with your feet shoulder-width apart and your hands on your hips. Step right foot into mini-lunge position, knee does not extend beyond right toe. Hold for about 30 seconds and repeat for the left then repeat with the right.

3.5. Hand-to-foot kick exercise

Hand-to-foot kick exercise

Hand-to-foot kick exercise

Foot kick exercise is also an effective way to burn fat in the leg area. With the movement of kicking your legs up high, touching your hands will directly affect the back muscles of the calves. At the same time burn the amount of fat accumulated in the thighs. To do this you can do the following. Stand with two feet together. Reach your arms forward so that they are perpendicular to your shoulders. Then kick your feet up so that your feet touch your hands. Do this movement 10 -12 times for the left leg and vice versa for the right leg. Remember to keep your back straight and kick your legs straight.

Here are 15 exercises weight loss exercise Apply to many areas of the body. For the most effective training, you should perform these exercises regularly and regularly. Besides, you can combine it with other forms of exercise, such as jogging at home with multi-function treadmill, exercise machine. You may not know, using a full body massager is also an effective way to lose weight without exercise. UncleYou can soon choose a suitable and effective weight loss exercise.

If you want to lose weight but the exercises are too difficult and sometimes too complicated, you need a trainer. Don’t worry, with an Elipsport running machine, let us take care of your weight loss, just a simple 30-minute jog at home every day. Or cycling with the Elipsport bicycle machine for 30 minutes, you can burn the accumulated fat.

When is the Best Time to Run?  Early Morning Or Night?  - 4 . photo

Elipsport – A home sports brand with product lines such as: Treadmills, exercise bikes, massage chairs… are trusted by customers today. System of stores in 63 provinces nationwide. Elipsport CEO with the motto: “Health for Vietnamese is the goal of my life.”

Frequently asked questions

You should practice exercises that affect the abdominal muscles such as: Twisting the transverse abdominal muscles, crunching, twisting, ….

For people with big feet, you can do some exercises that affect the thigh muscles such as: kicking the legs to touch hands, cycling, jogging, …

Breasts are 80% fatty tissue. Therefore, exercising too much or doing exercises that directly affect the chest muscles can cause the breasts to shrink. However, you should not worry too much, because the chest area is not an easy area to lose fat. Areas that are easy to lose fat are usually the abdomen, biceps, legs, …

Losing 10kg by exercise combined with proper nutrition is completely doable. However, the time to lose depends on what sport you choose and what kind of food you eat. I can suggest you some simple exercises that help lose weight as effectively as running. This is a simple sport, easy to do. Jogging for 30 minutes at high speed can burn 400-600 calories. So if you are diligent, it only takes about 7 months to lose the desired amount of weight.

Sports to lose weight will be the ones that consume the most calories such as fast running, swimming, boxing, …


Source: mangtannha.com
Category: Giảm cân

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