One of the most common mistakes that prevent you from losing weight is to start with routines to lose weight very fast, since they are too demanding for what a sedentary person can tolerate. It is even more sounded when you have a high degree of obesity since the level of effort. The joints are subjected is much greater than when you have a healthy weight.
Exercise for obese beginners at home
Today, we bring you some exercise for obese beginners at home. Start with the change of life you need to lose weight and gain health, minimizing the risk of injury.
With this routine you will begin to get fit and lose weight preparing your body for more demanding routines. The results will depend mainly on whether or not you are combining the routine with a healthy diet. Losing weight only through exercise is much slower than if it is done in combination with a diet to lose weight.
CARDIO AND TONING
30 seconds of work with 10 rest.
WALK ON THE GROUND RAISING KNEES
Walk on the spot lifting your knees with energy.
FISTS KNEES ALTERNATING
Stand with your fists raised, then lower them at the same time you raise a knee. Repeat alternating legs.
Take a step to your right at the same time you cross your arms in front of your face. Then lift your heel on your left heel as much as you can while holding your hands to your waist. Repeat on both sides.
ALTERNATE SIDE SQUAT
Stand with your legs widely apart and the tips of your feet pointing slightly outwards. Then lean the weight of your body to one side by flexing one knee while the other remains stretched.
PUSH-UPS WITH LEGS STRETCHED ON THE FLOOR
Lie on the floor face down with arms at chest level. Then stretch the arms to separate the chest from the floor as much as you can. Return to the starting position and repeat.
ROTATION OF WAIST TO THE SIDES
Lying on the floor with your legs raised and your knees bent at 90 degrees, turn your waist to both sides as much as you can.
Face up with the legs bent and separated from the shoulders and the feet completely flat on the floor. Next, wash the hip on the floor so that your body is completely aligned.
Lie on your back with your legs bent and your hands behind your head. Continuation flexes the trunk to slightly detach the shoulders from the ground. You should not pull your neck with your hands, they should only accompany the movement.
Stand up with your legs shoulder-width apart. Then bend the knees slightly, about 45 degrees. Return to the starting position and repeat.
BURPEE WITHOUT JUMP
Stand with your legs slightly apart. Duck until you touch the palms of the hands on the floor, then stretch one leg and then the other to be supported on the tips of the feet and the palms of the hands. Return to the initial position in an inverse manner and repeat at a constant rate.
ABDOMINAL LIFTING OF LEGS ALTERNATE
Lie on the floor with your legs together and stretched. Then lift one leg until it is upright. Return to the starting position without letting the leg fall and repeat alternating legs.
REPEAT HALF SQUATS
Repeat the half squats again.
BURPEE WITHOUT JUMP
Repeat the burpee without jumping again.
One thing that is not usually taken into account is that the muscles and the cardiovascular system tend to adapt much faster than the rest of the body. This means that even if you feel strong and want to do more demanding routines, that does not mean that your ligaments and tendons are prepared for such an effort. For this reason, it is always advisable to start little by little and to increase the intensity of the coconut routines a little, week by week.
When a person decides to lose weight, he does not usually take the injuries seriously enough, despite being the worst enemy when you want to lose weight.
When you want to lose a lot of weight, the most important thing and above all is perseverance and if for lack of precaution we injure ourselves. You will not be able to do sports but probably you will be able to live a normal life, going back to a more sedentary life even before.