Traditionally, many try to have time to lose weight by summer.How to quickly and effectively lose weight at home without harm to health, what is and what exercises to do in the material.
How to lose weight quickly
The fitness trainer told about how to effectively lose the weight of the house."First of all, I want to note: we do not lose weight locally, the weight goes away at the same time. It all depends on the body-from some parts of the body, fat leaves faster, with some slower."
In the stomach
"The volumes of the abdomen depend on what and how much we eat. Of course, the press can be made embossed. But if there is a fat layer above the muscles, all your achievements will not be visible. The most important thing is to abandon harmful food," the coach explains.One of the exercises that will help strengthen the stomach is straight twisting: you need to lie on the floor, bend your knees, press the feet to the floor, exhaust the body from the floor by 20-30 centimeters, and lower it.
In the legs
To remove the excess from the buttocks and hips, it is necessary to regularly take attacks, swing your feet directly and to the side, squat."Another good exercise: go to the right side, left leg - to the foot of the right, and then raise and lower your right leg without touching the floor. Do the same, lying on the left side."
In the face
Excess fat from the front part can be removed with massages.“But if you do not adhere to proper nutrition, you risk just letting the money down the wind,” the coach warns.Variations of how to bring the skin to tone is a mass."For example, a buccal massage is suitable - the inner and outer side of the cheeks is worked out in the process. Blood circulation will improve, muscle tissue becomes stronger, the skin is pulled up. Due to this, among other things, the excess goes away."
In the hands
For hand, the most push -ups are preferable."You can also take bottles of water, make flexion and extension."It is also useful to use fitness residents-for example, fix the elastic on the elbows, stretch your hands in front of you and spread them in different directions at the same time.“During the exercises (it doesn’t matter which ones), focus on them. Do not watch films at the same time. So the process will be more effective,” the coach advises.
After giving birth
"Many women have back problems after childbirth. Therefore, first of all, you need to strengthen the muscle corps."It is also important to consider whether there are any contraindications."There are those who develop diastasis in which the front muscles diverge. In this case, all exercises on the press should be excluded."
Home exercises
What exercises at home can suit everyone: a woman and a man, a teenager and an adult.
The first is squats: to place your legs slightly wider than the shoulders, kneel slightly bend.First of all, you need to take the pelvis back, and then sit down.The back should be straight.The feet from the floor do not tear off, rely on the heels.15-20 repetitions of 4 approach will be enough.The second - steps: Put the foot of the right leg on the chair, rise, stand on two legs.Then lower the right to the floor, then the left followed by it.On each leg of 20 steps in 4 approaches.Third - a bar in dynamics: lean in your palm, stretch out in full height, and then pull your knee to your chest, alternating the right with your left foot for a minute.The fourth is “reverse” push -ups: turn your back to the sofa, press your palms to it, stretch your legs forward, bend your hands in your elbows 90 degrees and lower your pelvis, without touching the floor, and then take the starting position.Make 10-15 repetitions of 4 approaches.
Is it possible to lose weight without diets
“You can lose weight on chocolate. The question is how a person will look like a result - the quality of the skin, hair, nails can noticeably suffer,” the fitness coach comments. “Food should be healthy, balanced. The result can be achieved in the complex: healthy food, training, sleep. Turn more vegetables and fruits in the diet. If necessary, take vitamins.”It is impossible to rush to extremes - no diets only "on buckwheat" or only "on the water".If you follow all the recommendations, in a month you can lose 3-5 kg.How quickly the weight will leave depends on a number of factors.One of them - whether a person has adhered to a healthy lifestyle before.