Exercise for weight loss aims to wake up our metabolism, in order to achieve as much fat burning as possible.
If you are looking for a way to start losing weight fast, at home, at no cost and without much effort, top trainer Sergey Borodin suggests a series of exercises, which those who have tried them describe as "magical".
Before you start, make sure you have a well-ventilated room and "warm up" by doing other exercises for a few minutes, such as light jogging or just housework.
For relaxation of arms and shoulders.
Imagine that your body is a pole and your hands are tied to ropes. If one turns the pole sharply, the ropes will oscillate from side to side. This is exactly what you need to do. Stand with your feet shoulder-width apart, relax your arms completely, and begin to twist your body around the axis of your spine, completely moving your weight, gradually increasing in intensity.
Do this exercise for as long as you want, but measure your breathing cycles, making sure you inhale and exhale well.
To improve agility, balance and coordination and improve blood flow to the legs.
Stand on the left foot, raise the right foot so that it is parallel to the ground or a little more. Or you can just bring your foot up as high as you can. Raise your toes so that they point to the ceiling. Stretch your right arm in front of you but do not straighten it completely. Keep your left hand down. The palms should be open and relaxed as if holding two balls. Then close your eyes and try to keep your balance. Finally, lift the toes of the left foot. Repeat 3-5 times.
Do this exercise for as long as you feel comfortable, but not for less than 10 seconds on each leg.
To strengthen the spine, improve blood flow to the back and relieve stress and fatigue.
Sit on the floor. Pull your legs towards you and hug them with both hands. Bend your back as much as you can. Lean back, roll with your back and return to the starting position.
Do this exercise by taking good breaths, at least 12 times.
For relaxation of the spine, especially between the shoulders. This exercise should be done immediately after the Rollers.
Lie on your back. Put your left hand on your right shoulder and your right hand on your left. Bend your back as much as you can. Lift your torso and start tapping your back gently on the floor.
Continue to take good breaths, for not less than 12 times.
For relief and relaxation. This exercise is ideal for immediately after the above abdominals.
Lie on your back, cross your fingers and pull up as much as you can. The toes should point to the opposite wall.
Repeat this exercise for as long as you feel comfortable.
To improve cerebral blood flow, which produces beneficial effects throughout the body. Regular exercise improves memory, mental performance and function, while helping us breathe better.
Lie on the floor and raise your legs so that they are facing the ceiling. In this position, put your hands on your hips or low on your back for support (so you can lift your legs even higher). Pull your toes towards the ceiling. Important: the neck muscles should not be stretched.
Do this exercise by taking good breaths.
This exercise strengthens the back and makes the spine more flexible.
Lie on your stomach. Lean on your forearms and palms, lift your torso and stay in this position. Hold your hands parallel to each other. Look forward, lower your shoulders and push outwards with your toes. This is the "Sphinx". Now you have to lift the torso with your hands, forming an arch with your back even more and looking forward and up. This is the "Cobra". Then come back to the "Sphinx" stop.
Repeat the exercise at least ten times, taking good breaths.
It is the attitude that should follow the previous one for relief. Because after so much curvature of the back, it is necessary to let the spine relax, "closing" it as much as you can. This exercise activates the digestive organs and prevents the deposition of calcium in the joints.
Bend your knees and bring your hips over your heels. Lean forward and "circle" your back as much as you can. Wrap your arms around your knees or - alternatively - stretch them forward.
Do this exercise by breathing well until you relax completely.
This exercise improves the mobility and elasticity of the spine, stretches the muscles and reduces the points of your waist. It is also great for preventing back pain.
Sit on the floor with one leg outstretched forward and place the other leg on the floor, riding the right thigh. Turn the torso in the opposite direction with the right palm pressing to the floor and the left hand pressing to the knee (as in the picture). Repeat the exercise on the other side. Just remember: The head should be on the opposite side from the one that turns the body. This improves the effectiveness of the exercise.
Do this exercise as long as you feel comfortable, but do not forget to breathe well.
This exercise helps strengthen the spine and muscles in the lower back, while strengthening the tendons.
Stand with your feet shoulder-width apart. Keep your hands open on both sides. Without changing position, turn and bend to one side. Stand there for a few breaths and then return to the starting position. Then bend to the right and stay there for the same number of breaths. Then bend forward with your right hand resting on your left ankle. Stretch your left arm up and turn your head so that it is facing you. Stay in this position for a few breaths and return to the original. Repeat with the other leg. When you are done, you can also do a back bend that will greatly relieve your waist.
Do this exercise for as long as you feel comfortable.
Ideally, try exercising early in the morning to activate your metabolism throughout the day.
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