The importance of motivation
The reasons that make you think about physical activity are varied:
- I want to lose weight and wear tight clothes;
- health problems, because physical activity has a positive effect on normalizing blood pressure, lowering sugar levels in diabetes, speeding up metabolism, which helps to lose weight;
- excess weight prevents you from living a full life; it is difficult to walk and climb stairs.
Having motivation is a good incentive to start practicing. This will help you persevere in achieving results.
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.
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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.
The first stage of losing weight - where to start
In order for weight loss exercises for obese women to benefit the body and restore a slim figure, you need to approach this issue thoughtfully. Women with diagnoses of diabetes mellitus, chronic hypertension of the third degree, heart and kidney failure should not start doing gymnastics without first consulting a doctor. In this case, it is necessary to develop an individual training program with gentle loads, which will gradually increase as physical activity indicators improve and muscles and joints are strengthened.
Obese women should not lose weight quickly - the result of sharply lost weight is loose, sagging skin, deterioration in proportions, which is associated with uneven weight loss. The most difficult area to correct is the abdomen and hips. But nothing is impossible - modern fitness programs are designed correctly and consistently.
Having started training according to a certain scheme, you should never stop unless there are compelling reasons (we are talking about sudden illnesses). As a last resort, you can temporarily reduce the load, but stopping classes completely means you will never achieve your goal. A smooth increase in training intensity allows the body to adapt to physical activity, so the muscles tighten the skin evenly, and the aesthetics of the appearance are not compromised.
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.
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Comfort in clothing
When choosing clothes for the gym, you should give preference to comfort, even if it comes at the expense of beauty. We will be beautiful later, when we cope with all this, but for now all attention is to convenience and safety. Don't try to dress warmly to make yourself sweat more. This will cost additional torment, and the water will return to its place with the first glass. But you need to drink more, including during training. Shoes for classes are necessary even at home. The main requirement for it is good support for the ankle joint.
A lot of excess weight is a big burden. On the heart, joints, and not only the knees, about which doctors so persistently remind fat people about possible problems, but also the hip, ankle, lumbar, veins - often in obese people.
“Large excess weight is generally accompanied by many diseases,” says Yanina Sabirova
, master of sports in bodybuilding, personal trainer at the Janinn Fitness fitness club. — Hypertension, diabetes, arthrosis... This bunch of problems can affect middle-aged men and women, and even young ones. And all this must be taken into account when thinking through a training program. Ideally after consultation with a therapist and/or a fitness club doctor.”
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.
Effective exercises for obese women
In obese women, fat depots are concentrated in the shoulder girdle, back, abdomen and hips. These are the areas you need to start working with first.
Downloading the press
Exercise 1. Lie on your back. Bend your legs at the knees to rest comfortably on them. Hands behind head. Raise your shoulders towards your legs until your shoulder blades come off the floor. Then we lower our shoulders down. If you can’t do it with your hands behind your head, help yourself with your arms extended forward. This exercise pumps up the rectus abdominis muscles. For starters, 6-8 times are enough.
Exercise 2. Position too. Raising our shoulders, we reach with our elbow towards the opposite knee. This way you can pump up your oblique abdominal muscles. Do 6 times on each knee.
Exercise 3 . We do a bicycle with our legs 20 times. And keep in mind that the lower the legs work in this exercise, the more effective the load.
Strive to perform the exercises smoothly, without jerking. This is a more effective way to pump muscles deeply and efficiently.
You can also add a vacuum to the abdomen to strengthen the diaphragm and massage the internal organs.
Rocking your back
Exercise 1. Roll over onto your stomach. Legs and arms are extended, shoulder-width apart. Begin to lift your right arm and left leg. At the highest point, freeze for two breaths. Then with the other hand and foot. Repeat 6 times with each pair.
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Exercise 2. Lie on your stomach with your hands behind your head. We lift our shoulders and chest off the floor and return to the starting position. Six times is enough.
Exercise 3. Lie on your stomach. Hands along the body, palms down, for support. We lift both legs together off the floor. We try to keep them in the upper position. Let's relax. We also do it six times.
Shake your hands
Exercise 1. Perform push-ups with an emphasis in front of you from a table, chair or bench. 10 times or more.
Chair push-ups
Exercise 2. Push-ups with support from behind. Sit on a chair, bench or sofa. Rest your hands on the edge, legs extended forward. We lift our butt off the support and, bending our knees, lower ourselves down, supporting ourselves with our hands. Then we return to the original position. Perform 6 repetitions.
Pumping your legs
Stand 30 cm away from a sofa or chair. Stretch your arms forward. Start squatting without using your hands. Don't fall on the seat, try to hold yourself up. Then stand up without using your hands. And so 8-10 times. You will feel the work of your legs and back immediately.
Hands-free squats
Also include an extended arm plank in your workout. Stand for 30 to 60 seconds, trying to keep your body straight.
Stretching
Always finish a set of exercises with stretching. While sitting, spread your legs apart, stretch one by one to each leg for a couple of breaths, then in the center. Try to keep your back straight. Bring your legs together, reach for your toes, and try to place your stomach on your thighs. Legs may be slightly bent. Help yourself with your hands, clasping your legs.
With regular exercise, results will be noticeable within four weeks. You can easily perform the entire complex. Shortness of breath will disappear, it will become easier to move. Such exercises are suitable for obese women because they are performed mainly while lying down. This reduces the stress on the joints. To lose weight at home, add more sets of each exercise, do it slowly. You will succeed. Believe in yourself!
Do you think it is possible to achieve results in losing weight on your own with the help of gymnastics?
A little about swimming
All overweight women are recommended to take up swimming. It is believed that exercise in the pool helps to lose weight and normalize metabolism. This is indeed true, but only under one condition - if the correct movements are made while moving in the water. The swimming that we see on beach holidays cannot be beneficial and has nothing to do with physical education.
Incorrect load on the muscles occurs when the head, neck and shoulders are in a tense state, and the body is located almost vertically in relation to the surface of the water. Such swimming, a priori, cannot bring any benefit, but, on the contrary, aggravates problems associated with the spine and joints.
During swimming, the body should be horizontal, the neck should not strain, and the exhalation should be done into the water. Legs, hips, shoulders are actively working. It is difficult for untrained people to master the technique of classical swimming, so special boards and simulators are used, with the help of which a person makes the correct movements. Swimming should create stress, not pleasant relaxation.
Backstroke
Swimming on your back is especially beneficial for overweight ladies. The spine is completely stretched in water, spasm is relieved from tense muscles, resulting in the release of pinched nerve roots. The load on the joint complexes is distributed evenly, so fatigue during active movement occurs much later than when swimming with traditional styles (breaststroke, crawl).
At first, not everyone can swing their arms in a circular motion, but this skill is acquired fairly quickly. The load on the shoulders, back and hips contributes not only to weight loss, but also to the formation of a muscular frame that supports the spine and joints in an anatomically correct position.
