Exercise is very important for losing weight. In this article, you will be presented with a version of a weight loss training program for girls in the open air without using simulators. All you need to complete a set of exercises is a wall bar, which is located on any sports ground, a gymnastic rug, a jump rope and gloves, in order not to rub calluses on your hands when performing a number of exercises.
The complex is general and does not take into account your physical characteristics. Accordingly, if you experience pain in some joints or muscles, replace the unpleasant exercises with others that do not cause pain, and also decrease or increase the number of repetitions depending on the physical condition.
Training complex
Weight loss workout begins with a warm-up. Read more about the workout for weight loss in the article: Warm up before workout.
After warming up, start your main work.
Exercise One: Squats. We do 10-15 squats. In this case, you need to sit down as deep as possible. We stand with our legs fully extended. Hands can be held in any position, in front of you, behind your head or on your belt.
Rest 20 seconds
Exercise two: push-ups from the floor (from the support)... We do push-ups with a narrow grip. When performing, watch the body so that the legs, pelvis and spine are in the same plane. If it is difficult for you to do this exercise from the floor, then you can perform it from any support or on your knees. In this case, the legs, pelvis and back should also be on the same straight line. We do 15-20 repetitions if you do it from support (for example, from the uneven bars) or on your knees, and 5-10 times when doing push-ups from the floor.
Rest 10 seconds
Exercise three: Jumping rope. We perform 50-100 rope jumps. In this case, the legs should be slightly bent at the knees to reduce the load on the spine and increase the load on the hips.
Rest 20 seconds
Exercise four: Press on the horizontal bar. To do this, you need to hang on the horizontal bar and raise your knees to your chest. So repeat 10-15 times. If the exercise is easy, then raise your legs in a straightened state.
Rest 10 seconds
Exercise five: straight lunges... From a standing position, throw one leg forward as if you were doing a straight split. And then return to the starting position by pushing off the same leg with which you lunged. Do it in turn on each leg 10 times.
Finish the series with a light run for 2 minutes, then rest for 2-3 minutes. Repeat the series 3-4 times. It is better to increase not the number of repetitions of the exercise, but the number of series. For weight loss, this regimen is much more effective.
