The following complex of physical exercises is designed specifically for people suffering from obesity. After all for too full people are not all kinds of physical activity. These exercises take into account the characteristics of obese people who did not engage in sports before. This complex will promote the stimulation of blood circulation and respiration, counteract the formation of stagnant phenomena, improve bowel function and ensure its timely evacuation. He will also help to keep the abdominal organs in a normal position, and in general to strengthen the entire body. Among other things, it will allow to perform a sufficiently high load, necessary for the corresponding activation of metabolic processes and training of the cardio-respiratory system.
A few words about breathing
When doing some exercises, you have to hold your breath. For example, with a cramped position of the chest (a deep slope forward), with the tension of the abdominal muscles, at static positions, accompanied by the tension of the muscles of the chest. However, the delay in breathing, which occurs in most cases involuntarily, should not exceed 2-3 seconds, because this significantly increases blood pressure, which in itself is unfavorable and can lead to other painful phenomena.
If possible, try to adapt the rhythm of movements to the rhythm of breathing.
When performing most exercises, breathing is allowed. Breathe in and out through your nose. If it becomes difficult to breathe, then inhale through the nose, and exhale through the nose and a slightly open mouth.
What you need to know before training
Depending on your condition and fitness, a set of exercises can be modified. If there are difficulties, you should reduce the amplitude of movements, the number of repetitions, include rest pauses.
The specified time of exercise or the number of their repetitions is an average. You can change it based on your abilities (so that after the exercise you feel a slight fatigue).
Try to faithfully perform the exercises. This will allow you to get the maximum benefit from the gymnastic system being performed.
Always practice in a ventilated room or at an open window and in front of a mirror (this will facilitate your control over the accuracy of the gymnastics and posture).
When you master the exercises, then increase their tempo and the number of repetitions.
Muscles do not immediately get used to the load, and after the first session you will feel fatigue and pain in them. In 3-5 days it will pass. Do not stop, otherwise it will all happen again.
In the process of sports, you should not only reduce your weight, but also learn how to own your body, walk straight and straight, run and jump correctly, increase your strength, endurance, and improve your balance.
Some other things to remember
- Classes should be performed at least 2 hours before or after meals.
- Train regularly, at least 20 minutes several times a week.
- Classes must always be preceded by a warm-up.
- Selecting exercises, give preference to the most facilitated, requiring the participation of the main muscles of the body. Be sure to use exercises that help maintain the flexibility of vertebral joints. Observe the recommended number of repetitions in the exercises and the sequence of exercises in the complex.
- Use different tempo when doing gymnastics (slow, moderate, fast). Increase the load gradually.
- Be engaged in easy music. It will improve the general tone, increase your emotional mood, will extinguish excessive neuropsychiatric excitement.
- Use the means of recovery: massage and self-massage, sauna, showers, baths).
A little about contra-indications
There are a number of diseases in which physical exercises are contraindicated. This, for example, uncompensated heart defects, threatening deterioration, far-reaching hypertonic disease, etc. There are also diseases in which physical exertion is prohibited only for a certain period (for example, in the acute period of inflammatory or infectious diseases), and there are also those in which certain types of exercises are restricted or prohibited. Thus, with pronounced obesity, it is not recommended to use jumps, since they can lead to trauma to the lower limbs.
Complex exercises for obesity
- Walking on socks in a circle with arms outstretched, 40-60 seconds.
- Alternating walking on heels, on toes, on the outer (side) side of the feet (the exercise strengthens the vaults of the feet).
- Stand upright, spread your legs wide to the shoulders, press your hands to your shoulders, spread your elbows in different directions. Perform rotations in a circle around the shoulders. Repeat 10 times back and forth.
- Standing, one hand to get behind the back of the neck, the other on the lower back. Then vice versa. Repeat 8-10 times.
- Stand up straight, legs spread slightly to the sides, hands on the waist. Movement of the body in a circle 6-8 times in both directions.
- Standing, put your left hand forward, right back. We change hands, we combine with movements up and down in semicircle. After 6-7 repetitions or straightening, go up on your toes (or jump).
- Standing, hands on the back of the neck weave. Withdraw the left leg, slide aside to the sock and tilt the body to the left, straighten up. For the other leg also. Repeat 8-10 times.
- Stand, spread your legs, raise your hands up. Two flaps with his hands back, then a deep tilt forward and two swings in the body in the slope, the fingers touch the floor.
- Standing. Circular rotation of the head first to the left, then to the right to the greatest possible amplitude. Produce 6-12 rotations (depending on the state of health) in each direction.
- Standing, legs spread out, hands lifted up, fingers woven at the back of the head. With a jerk to lean forward and down, hands in the swing pass between the legs (the "woodcutter" movement), return to the initial position. Repeat 10-12 times.
- To sit down from standing position, throwing your hands forward, get up - put your hands down. Repeat 12-15 times.
- Walking with a quickening of the tempo, running into a run (1 min), slowing down the pace, unhurried walking (30 s).
- Standing, legs apart, hands holding down, fingers woven into the castle. Hands up, reach for the ceiling, then rise to your toes - inhale, take the initial position - exhale. Repeat 5-6 times.
- We turn over on the stomach. We lift the shoulders and carry out the arms of movement, as if floating with a brace. Repeat 8-10 times.
- Sitting, legs are bred, hands on shoulders, elbows push apart. Turn the body in a slant to the left so that to touch the left elbow to the right knee. Repeat in both directions 8-10 times.
- Walking in place at a pace of 60-80 steps per minute (1 min), then walking in a squat (30 s).
- Stand up, stretch out your hands to the ceiling, pull up - inhale, lower your hands - exhale. Repeat 6-7 times.