Weight-loss exercises are medium- and high-intensity exercises, which increase heart barking and strengthen abdominal musculature, which can help you burn fat and contribute to a better body silhouette.
These exercises can be done at home 3 to 5 times a week, so it’s important to warm up with aerobic exercises for 10 minutes before starting them, such as jumping and jumping or star jumping.
- In addition to exercise.
- It is important that this routine is accompanied by a healthy diet.
- In order to avoid the consumption of industrialized and high-sugar foods; as well as increase fruit and vegetable consumption.
- Favoring weight loss and avoiding an effective rebound.
Bureaucracy is an exercise that requires work to be done and no materials are needed for its realization, it can be done anywhere. During this exercise, exercise spreads, chest, legs, arms and buttocks, helping to lose fat and weight, which requires a great energy expenditure.
How is it going
There must be three series from 8 to 12 burpees. It is important to keep up during this exercise so that results are obtained more quickly. After each series, it is necessary to rest for 1 minute.
The bike in the air is a variant of abdominal exercise that combines a bending and rotation of the trunk with a rotation of the trunk to strengthen the abdominal muscles.
How is it going
Ideally, perform 4 sets of this exercise until you have performed 30 repetitions, respecting an interval of 1 minute between them and always taking care to keep the spine straight so as not to spread the pain.
The climber helps raise your heart rate because it’s a high-intensity workout, so it helps burn fat, as well as strengthening your abdomen muscles and toning your belly.
How is it going
It is recommended to perform 4 series for 1 minute each of these non-stop exercises. When the minute is over, you should rest for 30 seconds until the next series is over.
The board is very effective for losing belly and toning the muscles of the abdomen, since muscle work is done to stay in the same position for a few seconds.
How is it going
The position should be kept in this position for at least 30 seconds.
Inverted abdominals help tone lower abdominal muscles and reduce size.
How they are carried out
Place your hands on the ground next to the body;
For this exercise to be effective, ideally perform as many repetitions as possible in 4 series.
The abdomen is an exercise that involves defining the muscles in the upper abdomen, also helping to decrease the size.
How is it going
You should not force with the bell flat with your abs, so you should do this exercise, you must keep it flat at all times.
It is recommended to do 4 sets of 30 repetitions or the highest song possible.
The abdomen with high legs can be done with leg support, with a pilates ball or a seat.
How is it going
When performing this exercise for the first time, it is recommended that the legs be resting on a ball or ball, once there is resistance it can be difficult to do it with your legs up and down. air, without any support.
The exercise of the boat position is inspired by yoga and has a great ability to define the abdominal muscles. In this exercise, the body is V-shaped and only the buttocks touch the skin.
How is it going
It is recommended to repeat this exercise 3 times for 30 seconds for as long as possible. In addition, it is important to wait 1 minute between series for the body to recover.
Before starting exercises, it is important to check your health with a family doctor.
In addition, it is important to drink water between each of them, wear appropriate clothing to deport and prepare for the place where there will be work, as some movements may require a larger space to perform.
In case of discomfort, such as pain in the spine on the wheels, it is important to avoid exercise until it is evaluated by a doctor, thus avoiding injury.
In addition, another option to tone the body and add to martial arts, as they tone muscles and improve endurance and physical strength.
See the best weight-gaining exercises
The following table lists a menu of 1200 calories, which can be combined with exercises, to promote weight loss:
120 grams of salmon with 1 bowl of sautéed vegetables (ejote, carrot, broccoli, onion and hummingbird), lemon dressings and 1 olive acceptance bowl 1 herd of pia
The songs included in the menu vary depending on age, gender, physical activity and whether there are any patients associated with it, as it is ideal to help a nutritionist complete a complete assessment and develop a nutritional plan tailored to your needs. details about the diet you must follow to lose bread.