The first and most common problem of all people around the world; In fact, the problem of the people of this country is obesity. And also excessive weight gain day by day. Whether you eat, sleep, or change your lifestyle, you gain weight. Weight gain is fast, but at the waist it can no longer keep pace. In that case, no matter how hard you try, you can’t control your weight at all, right? For this reason, you may have reduced your diet, reduced your sleep, and started going to the gym. Weight loss will be followed by fatigue and constant tiredness. Why is that? What can be done to lose weight? We will provide the details in today’s post.
When weight gain occurs, it is more common in certain parts of the body such as the abdomen, waist, thighs, and cheeks. It stimulates the accumulation of fat in these parts of the body which also reduces your beauty considerably. You may be able to walk, but you will not expect huge results just by walking. In addition, there are some very simple exercises that you can do at home. That’s why you don’t have to go to the gym. And exercise means that in order to lose weight you need to do basic exercises with abs and chest workout to reduce the fat of all these organs.
Some workout tips to lose extra fats:
Pike and extend
Head towards the ceiling and lie down on the mat. Then place the legs on the waist and the hands on the head. Then put your hands and feet together. In the next part, keep one hand on the head and slowly bring one foot to the ground. Then touch the leaf with your hands. Do this 20 times.
Superman position
Surprised to hear the name? No wonder. This exercise is so named because of the position that Superman flies in the sky. It does not require much. A matte or thick moon should be spread on the floor. First, lie on your back with your stomach touching the floor. Try to lift your legs and thighs upwards. Stretch your arms and keep your head straight. Now take a deep breath and lift the whole body from the floor with the weight on the abdomen for 3 seconds, so that the muscles in the lower abdomen are pressed. Exhale deeply and level the body with the floor. Do this about ten times a day.
Bench step up
You will need two small dumbbells for this. Stand in front of a small bench or tool with two dumbbells in both hands. Stand with one foot straight on the bench as shown in the figure. Remember that the weight of the whole body falls on one leg, the other leg will be floating. Stand on one leg for three seconds like this. Go down again and do it again with the other leg. Do this exercise 10 times on each leg for a total of 20 times.
Plyometric squats
First place both hands in front. Now sit down (with your legs and thighs at right 90 angles). Then stand up. Then jump. Keep rehearsing it. Do it 20 times daily in the morning or afternoon.
Standing side crunch
Or stand with your legs crossed, and your hands outstretched to your shoulders. Now lift the right knee and place the right hand behind the head. Now bring the knees and elbows together. Do this 15 times.
Chest flies and leg extensions
Lie down with dumbbells in both hands. Keep one leg straight and the other leg 90 degrees. When folding the legs, take out the dumbbells. Do it 10 times at a time.
Knee up overhead press
Bend your knees and sit with dumbbells in both hands. Lie on your back and lift your legs. Lift the dumbbell over the head. Do it 15 times.
Lunge twist
Stand up straight. Then bend the leg 90 degrees and touch the right leg with the right hand. At the same time or bring the hand close to the chest. Do this 15 times on one leg.