We choose the best exercises in a complex for weight loss at home

A beautiful figure and a slender body a dream!

But if an unhealthy face is reflected in the mirror, that means it's time to be better.Work and cleaning require a lot of time.But the time of workout can be found.We'll tell you how to return your shape without visiting the gym.

Where do I start sports for a girl

The most important thing is mood.If you do not believe in your strength, nothing will succeed.You need to choose a place for training in your apartment, special clothes, carpets, dumbbells, ribbons or cumbersome to buy.

If not all accessories can be purchased, you can use liter plastic bottles instead of dumbbells and the carpet can easily replace the thick towel.As soon as the opportunity arises, the purchase of sports equipment is needed, which gives you more confidence and desire for sports.

The location of the classes should be in a bright room, quite free.The room must be carefully ventilated before and after each training session.

Nutrition and physical activity

A few years ago, the basic principles of proper nutrition were fashionable.And this is not surprising, the balanced menu helps not only in saturation but also in weight loss.

The basic principles of proper nutrition are the techniques of hearty foods, they must be at least 6 daily:

1. Above all, you have to have breakfast.This triggers all the metabolic processes of the body in the morning.Ideal food can be for breakfast, it can be porridge, fried eggs or omelette.You can eat again in a few hours.Fruit salads, yogurt, mint green tea are right.
2. Lunch necessarily includes meat, but greasy, fried pork.For PP, the use of chicken is preferable.
3. The fourth meal is vegetables or pure fruity foods.
4. The next dinner can consist of fried fish, light garnish or dairy products.
5. The last meal is full of vegetables.Then drink 1 cup kefir.

Any exercise that helps to get rid of the extra pounds at home focuses on losing weight.This includes active swings with hand and lungs, jumping to the rope and rod.

Sports complex every day at home

We know exercise from childhood.After all, in kindergarten, trainers showed how to knead their arms and their legs.The first home weight training can be started with warm -off.Knead all the muscles of the body for fifteen minutes.

Exercises for the extra pounds must be done at the same time every day.

Morning hours are suitable for physical effort.In the morning, half an hour before training starts, you have to have breakfast.It is desirable that food is saturated with saturated proteins.Eggs, chicken breast and legumes are perfect.

To simple beginners and full

Those who are just starting to turn their bodies are quickly tired of long workouts, so the complex at first can only consist of three exercises. The complex of physical exercises begins after mandatory warm -up:

1. Stand in the stand: the legs are placed on the width of the shoulder, lower your hands at the seams.Breathe slowly and start raising the side of your hand.Raise and straighten your hands, keep them in this position for a few seconds, lower them.This exercise helps to improve your hands relief.
2. The second step can be the body's decision.This is a simple exercise where you can try your feet with your hands.Thus, elasticity develops.
3. The third stage is squats.Strengthening gluteal muscles and improvement of elasticity.A little secret: squat helps to accelerate the work of the intestines, so the waste of life does not remain in the body.If you squat a daily training program for a girl, you can achieve excellent results after 6 months.The buttocks are pulled up, the muscles get stronger and the legs become harder.

To burn subcutaneous fat

Intensive workouts that can be done every other day must have two goals - fat burning and pumping muscles.

Long -term cardio workouts and low maintenance diets are used to succeed in subcutaneous fat deposits.Some nutritionists advise you to train at all on an empty stomach, while other doctors give recommendations to increase cardio training time.

Selected classes counterbalanced classes help get rid of fat deposits:

1. Cardio- This is either a run on site or work on a couple of training.Such a workout lasts from 40 minutes to one and a half hours.The first 40 minutes is the heating of the muscles and the strengthening of the cardiovascular system, and only then begins to intense fat.
2. Slow cardio workout on an empty stomach- For example, this type of exercise is a quick walk.The big plus of such a training session is that you don't have to visit the gym, you can walk around the house.If you have a dog, you can go out in the morning, walk a quick step with your favorite pet.

Power for every group of muscles to relieve

After the compulsory Cardirakirazminka, you can begin to perform exercises to improve your body relief.

In the case of classes, you should buy 1 kg of small dumbbells.They can successfully replace bottles filled with water.Gradually, the weight of the dumbbells should be increased or added to all power movements.

For a beautiful butt for terrain - squats with dumbbells.Reduce your hands on the face and squat, straighten your hands with dumbbells during squatting and try to lower it to the floor in front of us.Repeat three times, squat fifteen times.

For the relief of hands- Raising and lowering dumbbells, floor pressure, rod exercising.More information on the weight loss practice of the link.

Planck - Single Practice Calculated For all your physicalism, the only difficulty is to hold it for at least 40 seconds.To execute the rod, you must stand in the rack, like tightening and frozen.You have to look at the priest does not stand and the back will not bend.The body is distributed to a straight line below the slope.The rod is done on outstretched hands, gradually switching to the elbow training.

We lose weight: Effective workout for the greasy burn and weight loss program

Beginners are suitable for training that does not require good physical preparation and perseverance:

1. Hoop- Work with the help of the hoop facilitates extra pounds, which are tightly on the hips and waist.You can twist the ring for 20 minutes a day.
2. Planck- Any lady in the bar can stand, even the most inexperienced, but start from 20 seconds a day.
3. Gemini- To wave your feet - the clock is simple and slow exercises help reduce the amount of subcutaneous fat at any age.
4. Tilt- To bend forward, try to hug her legs - such an exercise is useful to reduce the fat layer and strengthen the calf muscles.
5. Press the pump- The most common press practice does not immediately give beautiful cubes, but helps speed up fat burns, outline the waist and strengthens the muscles of the case.

The loads must meet age.You can start performing exercises while still a teenager.

Up to 30 years

The girl under the age of 30 is still quite young and active and the muscle fibers are very flexible.At this age, it is quite easy to lower the weight with traditional cardio training.

The cardiovascular system is not yet worn, so she can withstand walking at least 40 minutes quickly.

Active exercises, such as arms and legs, squats, jumping jumps, are quite suitable for those who were not 30 years old.

You can use a special lesson for the abdominal press.Using this exercise, you can confirm the internal muscles of the press and remove extra centimeters from the pages in a short time.You need to do the exercise:

• lie on a carpet or a large towel;
• The legs are bent on the knees and placed on the width of the shoulders;
• We put our hands behind the head;
• Exhalation slowly lift your feet;
• Repair them for a few seconds;
• Slowly lower with inspiration.

We do the exercise fifteen times in three approaches, with a break.

At the age of 30-40

After 30 years, the human muscles lose their elasticity and become more complicated.Metabolism slows down, the body does not process incoming foods so quickly, so after 30 years it must be more careful for your diet.

Effective exercises for home weight loss can become:

1. Mandatory daily warm -up. Since the muscles are no longer so flexible, it is impossible to immediately start intensive care classes for at least 5-11 minutes to heat the body.
2. Squat. They can be done at any age if the pressure permits.
3. Decision in advance. It is a very effective activity to strengthen the lower back.
4. Twims with arms and legs.
5. Exercises with dumbbells. The optimal weight of the weights must be 2 kg.

After 40-45 years

Complete women who have reached the age of 40 do not want to return the previous form.It is believed that it is impossible to settle the number after 40 years.However, this is not the case.Many dietitian doctors recommend that they exercise at any age.The sports character and the fitting muscles can extend young people.

For ladies, after 40 years of practice, they cannot be too intense.Warmup can begin with easy exercises:

1. Circular head movements for 15 seconds from left to right, then from right to left.This exercise helps to stretch the neck muscles and increase the bloodstream of the head.
2. Circular movement of the hips and pelvis.Slow rotating the hips, hand on the belt.You should try to bend as much to the left as possible and then slowly “surrender” to the right.
3. The inclination is required.You have to bend as much as it turns out.
4. Squat.A very important part of training.Be sure to carry each lesson for 15 squats.
5. Vacuum.One of the most interesting exercises is to help pump the muscles of the internal press and to reduce the fat layer of the stomach.The vacuum is performed 3-4 times a day.Lying on the back, bend your leg in your knees and exhale the whole air.To pull the stomach as if "sticking to the spine".Hold your breath in this position for at least 40 seconds.If this does not work, you can slowly breathe in the air, but without relaxing the inner muscles.The next day you may feel a pleasant pain and the stomach gradually fits better.

Over 40-45 years, weight loss exercises for women consist of two phases: cardio aerobics with elements and power lessons.Dumbbells should not exceed 1 kg, at least 3 minutes per exercise.

Tips for home sports

Home training is possible under the necessary conditions.You can also use techniques such as the following:

1. Water.Water is needed during the class, but you need to drink a little with small sipls.In order not to attract workout and go to the kitchen, it is better to prepare a bottle of water in advance.
2. Do not rush with conclusions and drop hours if the weight is "resurrected".Perfect weight loss per week is 1 kg.You can throw 4-5 kilograms in one month without using additional stimulants.
3. You cannot take tablets due to weight loss, laxatives and diuretics.They act immediately, but the body is huge.

It is best to start sports during your favorite television show or series.So the training is almost imperceptibly.You can gradually leave television series when sport becomes a habit.

Fitness coach to Harley Paster

He recommends that he always stay awake and full of force for those who have been determined.The main wish is to take at least 10,000 steps in addition to compulsory training.Special electronic fitness braces can help.The coach recommends that you use any free minutes to walk in the fresh air.

Pilates training set rich

He advises you to work for 30 minutes a day or run 5 km.No training can be missed, otherwise the desire to continue the overweight struggle will disappear immediately.The impact of the classes will be more noticeable if the running and a 30 -minute lesson are alternated.These tips are good for not having to go to a gym for their performance.

Certified coach Jessica Smith

Do not focus on calculating calories.All the thoughts about how big fat leaves with each workout need to be thrown out of your head.It is better to think about your health, the improvement of health after your workout, the ease of your body.A positive attitude helps to bring it to the shape quickly and for a long time.

The main conclusions

Losing weight at any age will necessarily lead to positive results.

What is important when developing an effective training plan to create the fat content and weight loss of home girls, remember:

1. First you need to replace your nutrition, add fresh vegetables and fruits to your diet, and the replacement of yogurt cakes is quite feasible.
2. It is wrong to run to the sport immediately.This is filled with jerks, the pain not only in the muscles.The internal organs gradually increase fats, so emergency weight loss can only be harmful in the form of intense workouts with severe load and can even lead to diseases of the cardiovascular system.
3. If you start with a 15 -minute warm -up and gradually increase your training time, this will help your dream shape in a rather short time.
4. The most important thing is not to give up!