Fitness for overweight people: exercises for those who are overweight

Fitness for plus size: main rules

* Start small. If you haven't exercised before, spend the first few weeks simply increasing the amount of physical activity you do. Walking at an energetic pace will be enough for this. Then add cardio. “First, people with significant excess weight need to prepare their respiratory and cardiac systems,” comments Dmitry Glukhov, personal trainer of the Territory Fitness club chain. — I would advise you to start not even with strength exercises, but with cardio exercises on machines and in the pool in order to strengthen your systems.
Then more oxygen will enter the blood and it will become easier to exercise.” * Eliminate shock loads - jumping, running.

* After 3-4 weeks of regular cardio exercises, you can introduce light strength exercises. “You don’t need to lift weights right away! Perform simplified versions of classic movements. So, instead of doing regular squats, start with bench squats. In this case, the range of motion will be short, the hip joint and knees will work very carefully. Gradually, their mobility will improve, the muscles will get used to the load. Then you can move on to deeper squats,” says Dmitry Glukhov.

*Choose shorter workouts. “At first it is important to maintain motivation. But if you train too much and too often, it will inevitably fall. Therefore, I recommend exercising for 20-30 minutes every other day or two. So the “fuse” will last for a long time,” advises Dmitry Glukhov.

* Monitor your well-being during exercise - if you feel discomfort and fatigue, it’s time to end the workout.

We wrote in more detail about the rules for “full” classes here.

Intensity and regularity

The intensity of training depends on preparation. You should not do gymnastics through force, this will lead to a feeling of disgust for exercise. Follow the principle of gradualness when increasing the number of repetitions or do exercises in several approaches per day. For obese women, this method is more rational.

Over time, the muscles will get used to the activity, they will pump up, and what at first seemed difficult will be easy and enjoyable.

Interesting: Exercises for back and lower back pain

Exercise every other day, for 30-40 minutes, until you feel slightly tired and perspire. This is an indicator of sufficient load at this stage. The body continues to lose weight after this workout for 48 hours.

On the days between workouts, you should walk more at a fast pace. This will help the body not to relax and the result of the efforts will be achieved faster.

How to build a lesson

* Start your workout with a simple warm-up. This will protect you from injury.

* Perform the exercises at a comfortable pace, watch the execution technique and muscle function.

* Experiment with the number of repetitions and approaches. “We start with 5-15 repetitions of each exercise. If it seems easy to you, increase the number of approaches,” says Dmitry Glukhov.

* Watch your breathing: make the main effort while exhaling.

To perform the complex, you will need a stable bench, TRX loops attached to a support, and a mat.

A set of exercises for weight loss for obese women

Naturally, with such excess weight, a person will not be able to run, and it will be difficult for him to walk.
Link diets only work while they are being followed and then cause harm to the body. After finishing the diet, you gain even more weight. It is a fact!

If everything were so simple, then we would not have fat people.

There is no point in losing weight if you are undergoing treatment with hormonal drugs. Take the course, don’t be upset that hormones have given you a lot of extra pounds. After finishing taking hormones, everything can be brought into the desired shape.

Ab crunches

Lie on your back. Bend your knees, place your feet on the floor. Stretch your arms behind your head, point your chin forward and up. Working your abdominal muscles, smoothly twist your body forward and touch your hands to the floor at the level of your feet. Then also smoothly twist your spine back and lower your back onto the mat again, and your hands behind your head. This will amount to one repetition.

Don't chase speed and records - practice according to this scheme in a mode that is comfortable for you. Gradually the body will adapt and you will be able to increase the load.

How to do a workout

The lesson should be carried out in a well-ventilated room, wearing comfortable clothes. Remember when training at home that if you carry a lot of weight, you should avoid impact loads on your joints, such as running and jumping, so as not to injure them.

• Always start with a warm-up, this will allow your body to gently warm up and become more obedient.
• Then perform the main complex to work all muscle groups.
• Always end with stretching to relieve tension in warmed muscles and avoid nagging pain in them the next day.

Although slight muscle pain after exercise is normal and indicates a quality workout.

Interesting: Back stretching exercises

Where to start playing sports at home for a girl

The most important thing is attitude. If you don't believe in yourself, nothing will work out. You need to choose a place in the apartment for your training, purchase special clothes, a mat, dumbbells, bands or a jump rope.

If it is not possible to purchase all the accessories, then you can use liter plastic bottles of water instead of dumbbells, and a mat can easily replace a thick towel. As soon as the opportunity arises, you need to purchase sports equipment; it will give you more confidence and desire to play sports.

The place for studying should be in a bright room, sufficiently free. Before and after each workout, the room must be thoroughly ventilated.

Be sure to check out:

Options for ready-made programs

Effective training programs for girls will help to remove the stomach, sides and hips, and make the figure more refined. If you are overweight, it is recommended to use a fat-burning complex in the gym. Once a woman loses weight, she can begin exercises to tighten her abdominal muscles. And after a while you can start pumping up the cubes.

For fat burning

Overweight women can take advantage of the beginner program in the gym, which will help remove excess fat from the entire body, as well as the stomach and sides:

1. Cardio exercises, 5-10 minutes.
2. Jump out of a half squat – 4 sets 8/10 times.
3. Push-ups – 4x10.
4. Do the “Climber” exercise – 4x15 times.
5. Twist your body on the machine while sitting – 4x8/10.
6. Stand in the plank – from 45 to 90 minutes.
7. Cardio exercise – 5 to 10 minutes.

This complex will help remove fat from the stomach and sides in the gym for girls. Workouts for weight loss should be done 2-3 times a week.

For muscle tightening

This option is considered more energy-intensive than the previous complex. The gym program for women consists of two training days, the gap between which can be filled with high-interval cardio exercises:

1. Day 1:

• Cardio warm-up – from 15 to 25 minutes;
• twist the body while sitting in the simulator - 3x15/20;
• lift your legs with a fitball while lying down - 4x20;
• pull your knees to your chest in TRX loops - 4x15;
• plank (classic) – maximum time;
• stretching – 5\10 minutes.

1. Day 2:

• Cardio warm-up – from 10 to 25 minutes;
• twist the torso from the upper block - 3x25;
• bend over with a dumbbell – 3x15;
• perform the “climber” exercise – 3X15/20;
• side plank – 45-90 seconds on each side three times;
• cardio or warm-up – 5 minutes.

This complex in the gym helps women improve their body shape, tighten their stomach and sides.

For pumping up cubes

Women can use two options for pumping up their abs, which are presented below:

1. Option 1:

• cardio – 15-25 minutes;
• twist the body while sitting in the simulator - 3x15;
• bend to the sides with weights – 4x12;
• raise your legs while hanging on the horizontal bar - 3x15/20;
• plank with weight – maximum amount of time three times;
• stretching – 10\15 minutes.

1. Option 2:

• warm-up;
• do the “lumberjack” exercise – 3x20;
• lift straight legs at an angle of 90°;
• perform the “climber” exercise – 3x15/20;
• do oblique crunches on the bench – 3x15 (for each side);
• cardio or stretching – 10/15 minutes.

Complete each option after 2-3 days. Non-workout days can be filled with cardio exercises for faster weight loss.

Warm-up

You can start with squats, first with support on a chair, 10-20 times. To warm up quickly, do them slowly. You can march in place or around the room for 30-60 seconds, raising your knees high and swinging your arms. At the same time, breathe deeply and steadily through your nose. Running in place with a weight exceeding your norm by more than 20 kg is not recommended.

Next, tilt your head back and forth, left and right. When bending, the shoulders remain in place. We don’t hold our breath.

Swing your straight arms in a circle back and forth 10 times. Cross your straight arms in front of you and move them to the sides. Also 10 times. The shoulder joints will open and the lungs will straighten. It will be easier to breathe during gymnastics.

Bend the torso to the sides to stretch the lateral muscles. Place your right hand on your belt, lift your left up and stretch to the right, pulling yourself additionally with your left hand. At the extreme point, breathe 3-5 times through your nose in a calm rhythm. There is no need to jerk your body. It is easier for muscles to stretch in a static position with even breathing. And to the left side there is the same slope.

You can start your main training.

Overweight: the best exercises for men

Ecology of health. Fitness and sports: The problem of excess weight among men is as relevant as among women. Today everyone understands that excess weight and, especially, obesity is not only and not so much an aesthetic defect, but a serious disease.

Exercises for weight loss for men

The problem of excess weight among men is as relevant as among women. Today everyone understands that excess weight and, especially, obesity is not only and not so much an aesthetic defect, but a serious disease.

Unfortunately, people often try to solve the problem solely with the help of diets, forgetting that exercises for men to lose weight are simply irreplaceable.

By performing a set of special exercises, you can get rid of a significant amount of fat without even changing your usual diet. This will happen, firstly, due to the fact that energy consumption will increase. And, secondly, special exercises for men to lose weight contribute to the growth of muscle tissue . And muscle tissue, even at rest, consumes 3 times more energy than fat tissue.

However, undoubtedly, the process of losing weight will be more effective if, simultaneously with increasing physical activity, you adjust your nutrition system. First of all, you should give up “fast food”, canned food, smoked meats, and excessively fatty foods. Of course, you should limit the amount of sweets and white bread in your diet.

Principles of doing exercises

Exercises for losing weight for men should solve two main problems . First, you need to burn excess fat. Cardio training helps with this. Secondly, the training program must include strength exercises necessary to strengthen existing muscles and build new muscle fibers.

The localization of fat deposits on the body of men can have several options. Sometimes adipose tissue is distributed relatively evenly throughout the body. But recently, more and more often, excess fat is formed in the abdominal area. Moreover, fat can be located both subcutaneously and inside the abdominal cavity. The latter option is called abdominal obesity . It is considered the most dangerous, as it significantly increases the risk of developing diabetes and cardiovascular diseases. Therefore, inclusion in an individual set of exercises for losing belly fat for men is mandatory.

The main principle when performing exercises for weight loss for men is to do no harm . The load must correspond to the person’s age and state of health. The number of excess kilograms is also of great importance. If excess weight exceeds 15 kg, then running and jumping should not be used to lose weight. In this case, the best option for cardio training is vigorous walking or working on an exercise bike. resembling ski poles - gives excellent results for weight loss When walking with poles, up to 90% of the body's muscles are involved in work, so energy consumption is quite high.

An indispensable means of losing weight for very obese men is swimming. You shouldn’t give up water aerobics either. The opinion that this type of fitness is only for women is wrong.

As for strength exercises, they should be performed in series. The number of repetitions of exercises in each series, if the goal is to lose weight, is quite large - up to 30-50 times.

At the initial stage, exercises for losing weight for men are performed with light weights or without them at all. There are many very effective exercises that use your own body weight: squats, push-ups, bending, twisting, leg and torso lifts, etc.

Cardio exercises can be a separate training session, or they can be one of the blocks of a comprehensive workout.

The load when performing exercises for weight loss for men should increase gradually . And at first - by increasing the number of repetitions. After the exercise is performed without much effort, for example, 40 times in three series, it will be possible to increase the load by increasing the weight of the weights.

The optimal training regimen includes two half-hour aerobic workouts and two half-hour strength training in a weekly cycle.

A set of exercises for weight loss for men

This complex is designed for men whose excess weight exceeds 15-20 kg. The exercises are performed at home; the only equipment or equipment you need is a regular chair.

Exercise 1.

Running and walking while sitting on a chair. Sit on a chair and walk in place for 30 seconds, raising your knee higher and actively, as in normal walking, working with your arms. The back is straight. Then, for 30 seconds, run while sitting on a chair. This is one cycle of exercise. Such cycles should be performed 4-5, without a break. Walking and running on a chair can be replaced by an exercise on an exercise bike: 30 seconds of pedaling at a moderate pace, 30 seconds at the fastest possible pace. And so 4-5 times.

Exercise 2.

Half squats near a chair. Starting position – legs apart. There is a chair 30-40 cm behind. Sit down smoothly, touching the edge of the chair with your buttocks, and immediately begin to slowly straighten your legs again, while lifting your arms up and turning your torso to the right. Return to the starting position, lowering your arms. Squat down smoothly again, touching the chair, and rise again, already turning to the left. Perform the exercise for 1-2 minutes.

Exercise 3.

Push-ups for 1 minute. If this is difficult to do, do push-ups from a higher support. You can increase the load by increasing the pace of the exercise.

Exercise 4.

Starting position - lying on the floor, legs bent at the knees, at a right angle, feet pressed to the floor. Stretch your arms forward, raising your head and shoulders. Return to the starting position, but do not lower your head. Work in this mode for at least 1 minute. If the problem of how to remove belly fat for a man is being solved, exercises like the one described are simply irreplaceable .

Exercise 5.

Starting position - as in the previous exercise, arms lie on the floor, extended along the body, palms pressed to the floor. Raise your pelvis so that your torso and hips are in line. Stay in this position for 2-3 seconds, return to the starting position. This is a very effective belly fat loss exercise for men. It also strengthens the muscles of the legs, buttocks, and back.

Exercise 6.

Starting position – lying position. Hold in this position for 1-2 minutes. As an option: lying on bent arms. The forearms lie on the floor, the elbow joints are exactly under the shoulder joints. Hold in this position for 30-60 seconds.

One of the most effective exercises for the rectus abdominis muscle, in order for the stomach to become flat, and in the future - “with cubes”, is raising the legs from hanging on a bar or Swedish ladder. Strive to raise your legs to a right angle, hold them for a second in the upper position, then smoothly lower them.

Those who are seriously solving the problem of how to remove belly fat for a man should perform a variety of exercises that load not only the rectus abdominis muscle, but also the oblique muscles and back muscles.

This set of exercises for losing weight for men is the bare minimum. You can expand it and complicate it at your discretion. published

PS And remember, just by changing your consciousness, we are changing the world together! © econet

Main conclusions

Losing weight at any age will definitely lead to positive results.

What is important for creating an effective workout plan for burning fat and losing weight for girls at home, remember:

1. First you need to change your diet, add fresh vegetables and fruits to your diet, replace cakes with yogurt - this is quite doable.
2. It’s wrong to rush into sports right away. This is fraught with sprains and pain not only in the muscles. Internal organs also gradually become overgrown with fat, so emergency weight loss in the form of intense training with heavy loads can only cause harm and even lead to diseases of the cardiovascular system.
3. If you start with a 15-minute warm-up and gradually increase the training time, this will help you get the figure of your dreams in a fairly short time.
4. The most important thing is not to give up!

Why am I not losing weight?

If you are already overweight, 10 kilograms or more above the norm, then traditional fitness programs are no longer suitable for you. Excess weight negatively affects the entire human body. Every extra kilogram increases the load on the heart, lungs, joints and other vital organs. Have you ever seen a plump person bursting with health? Most likely no. Therefore, when doing fitness using methods intended for women with normal weight, you risk not only not achieving success, but also significantly undermining your health. But there is a way out: fitness for plus-size people is suitable for you.