In the struggle for harmony, we cannot always afford a regular visit to the gym or fitness center, and here exercises for weight loss at home will come to the rescue.
To get the necessary result during classes at home, use the advice of professionals - they will tell you which exercises for weight loss are as useful as possible.
Slimming attitude
Your weight loss exercises will largely depend on how you decide on self -discipline.This is the most important factor in the effectiveness of classes.They should be regular and with a positive attitude, at least 3 times a week and lasting from 40 minutes.You should like the exercises that change you for the better.Exercises for weight loss should be perceived with joy, do them with pleasure - each coach will tell you that if you do this, weight loss occurs as out of magic.And, on the contrary, if you perceive home exercises for weight loss as hard labor, the results will be minimal.
Exercises for losing weight at home - what will be needed
- - collapsible dumbbells, the weight of which can be changed in the range of 3-16 kg.
- - Narrow with a springy upholstery of the bench.
- - A special rug on the floor for classes.
- - Convenient shape from "breathing" natural fabric.
- - Convenient sports shoes.
All exercises, including exercises for weight loss in the house, should begin with a warm -up.The purpose of the warm -up is to warm up the muscles, make them work, otherwise you can get injured and instead of losing weight you will heal it for a long time.Start weight loss exercises from a five -minute running on the spot or walking, lifting your knees high, then follow the inclinations - to the right, left, forward, back, at a maximum speed, 3 minutes each.They finish the home warm -up of the exercises on your hands - for 5-7 minutes, rotate with your shoulders, elbows, brushes, imitate swimming with a brass and rabbit.Believe me, these simple exercises mean no less for weight loss than the complex itself.
Basic exercises for weight loss
The first exerciseFor losing weight, it helps to “drop volume” from the inside of the hips and buttocks.Squat 20 times in the 1st approach, putting your hands on the waist and, spreading your feet shoulder width apart.Deeply squatting, take a breath.Getting up in the starting position, exhale.Keep your back straight and do not lean.Later, increase the load to three approaches with a short break to a minute.After a couple of weeks, start squats with dumbbells.
The second exerciseFor losing weight and harmony of the hips, lunges on one leg should be performed: a long step from the right leg, inhale, lower the knee of the left leg to the floor.Returning to the starting position, make a slow exhale.Hands should be at the waist, legs alternate.Start with 15 exercises per 1 approach, then increase to 30 per 1 trip of three.
The third exerciseNot only for losing weight, but also to improve the shape of the chest.When a person loses weight, losing weight and muscles that support the chest, and you need to add relics to them.Lie your back on the bench, on inspiration, spread your hands with dumbbells to the sides, on the exhale, bring them over the chest.First - 12 exercises per 1 approach;Later - up to three approaches.Gradually increase the mass of dumbbells.
The fourth exerciseFor weight loss, it is good that it removes extra centimeters in the waist, helping to tighten the lower abdomen.Lie on your back on the rug, take your hands for a heavy motionless object (sofa, Swedish wall).Bend your knees.Exhaling, raise them high above your head.Take a breath, lowering your feet in the starting position.
Fifth exerciseFor weight loss, which everyone knows - work with the press.Fixing your feet, bend your knees.You will strengthen the upper abdominal muscles by downloading the press.During exhalation, you must bend and lower your head, and during the inhalation go back to the floor.Like this previous exercise, the maximum possible number for you per 1 approach execute you.Later, you need to improve the result and increase the number of approaches to three.
Sixth exerciseFor weight loss - the famous gymnastic hoop.It not only burns fat in the waist and buttocks, but also improves metabolism, which is important when losing weight, and helps to eliminate cellulite.The minimum time is 10 minutes for the lesson, and the exercise for weight loss with the hoop should be continuous.The hoop fell - they raised and twisted again, without rest and stops.
Of course, these are not all exercises that will help you lose weight, but they can become your base for the first lessons, then you yourself will pick up yourself such exercises that will allow you to lose weight in the parts you need - hips, buttocks, waist, legs.
In order for exercises for losing weight to be as effective as possible, it is necessary to adjust the nutrition, if possible, excluding flour, fat and sweet.Otherwise, what is the point of burning fat with exercises, if you add it for food immediately.Dinner should be easy, and in the daily diet there must be raw vegetables and fruits.Enter in your weekly mode, if not a diet, then at least once a fasting day, and you will feel the result of a home complex of exercises at the 4-6th week of regular classes.