A strong desire to lose weight occurs not only in women but also in men. A person lacks the harmony and self-confidence, but for someone it is essential to restore the health, to live fully, for example, or give birth to a child. But often, the first in the minds of those who want to lose weight and difficult diet amazing content, up to the height of the famine.
But few people think beyond the modification of their daily diet, you must take care of the physical load, and this is not necessarily buy ski passes at the gym, it is sufficient to examine a series of exercises for weight loss in the home. Only with the correct combination of a proper diet and moderate physical activity can achieve the desired results. Try today, from this moment change your pace of life.
With what to begin?
Physical exercises to lose weight — is not the first objective, you do not have to perform for the statistics, everything must go in the complex and in the pleasure. In this way, you can get results — all need to make a request and is not by force. With difficulty say about the food. For a start, try the following:
- stop thinking and start acting;
- eat often but in small portions, oddly enough — it works;
- exclude, finally, food, pastries, fatty and spicy foods;
- eat in the pleasure — if, all the same, I wanted the bread or dumplings to — eat health and do not blame you. But do not overdo it;
- gradually start to do — that are 10-15 minutes per day, and this is already a feat;
- for the sport, you need the right mood — do not do it by force;
- each day increase the workload;
- drink more water, up to two litres;
- you need self-control.
Everything happens very simply now, having finished reading the article, go for a stroll, go to the store or market, buy vegetables, fruit, olive oil, herbs, nuts, and the tile of dark chocolate to elevate the mood. No need to create for the body an additional stress, and not that in life, it is enough to rebuild gradually on the center of the path and then the mechanism of the slimming start.
The inventory, which is useful in the new sport of life
To start the path of the slimming is not enough just to change your diet and score a refrigerator of useful products in your house should appear, and the good elements. Which is useful for the day to day management of sports activities:
- a mat or mattress, ideal for stretching exercises, to perform exercises of toner of the press;
- dumbbells, first buy the lungs of 1 to 2 kg suitable for women and 3 to 5 years for men;
- the new gym clothes — it is very important for the motivation and the convenience;
- hoop with a weight of 1 to 2 kg, is not more easy.
In the future, may be useful to the elastic band, jump rope, exercise ball and other simulators, but for the beginning and the source of the list will be sufficient. Also, pay attention to the place where you spend or are planning to conduct a training session. Here, it should be pretty clear, spacious, clean, must be the time to ventilate the room. Do it every day, the household is also an additional load on the body.
What are the exercises suitable for the house?
At home, you can do all the exercises taught in sports activities. We have gathered for you the best exercises to lose weight and some of the most important habits for the body, after the development of their body will tell you thank you.
Thus, the first and the habit of the training session, without it it is impossible to start to exercise. To make slopes, run in place, jump, crush the arm and the neck. The warm-up should occupy at least 15 minutes. Now a set of classes.
Squats. Yes, yes, simple, but a lot are squats. But this is one of the effective exercises. Squat correctly to the thighs were parallel to the floor. At the beginning, you can squat down on a chair, such an exercise is repeated 10 to 15 times in a single approach. Later, increase the load up to 20-30 sit-ups.
Planck. A regular exercise, to strengthen all muscle groups. Just put it on the floor of the forearms parallel to each other and lift the enclosure, defining the feet on tip-toe. Need to take at least a year and a half to two minutes. But it is for the beginning, gradually will increase the execution time.
The bridge. Lying on the back, the need to rely on your hands and feet into the ground and lift the top of the basin. These exercises should be 15-20, not less.
The press. Another is not everyone favorite, but very effective for weight loss lesson. Lie on your back, lift your legs up. Alternatively, do not touch the sex, put your feet down. Now, put your hands behind your head, legs, bend at the knees and remains in the soil and lift the cover.
Also, another good habit to take the course must take place at least half an hour, so when you enter into the rhythm of a new life, then take this rule.
To lose weight, it is important to treat with weights, they increase the workload and give the tone of the muscles. Then, standing with feet set about shoulder-width apart, a dumbbell in the hand, the palms of the hands outstretched to you. As you exhale, raise your hand to the shoulder, on the inspiration — press. Exercise in alternation, at least 10-15 times on the hand.
Again, the usual good — watch out for breathing, this will facilitate the exercise and you are not so quickly be tired.
Still working with free weights — bicep curl in a horizontal position. Place two stools near like a sport bench. Lie on them, the back, and slide the hands in the hand, so that the elbows turned out to the underneath of the hull. Exhale — join the hands in front, breathe in — lower to the starting position. These movements are useful to strengthen the chest.
Lesson for the back: your position is slightly bent, knees, feet apart the width of the basin. The shovel you want to join, straighten the back and a little down. In the hands of the dumbbell, the arm lowered to the bottom. Exhale — plant the arms, inhale — return to the starting position.
These simple exercises to lose weight, provided day-to-day execution are able to give results in a few weeks. Note that everything in your complex should be several exercises on each muscle group, and remedial courses.
The last step of the workout
This is an important point, because, and perform the workout properly, using the training exercises. With do slopes, shake the brushes of the hands, walking slowly in a circle, make circular movements of the neck, straighten your shoulders, bend at the shoulder blades, meditate on the plan tomorrow. Indeed, and this is an important question — when it is the best and most convenient way to start charging, which must enter the complex, which has not been able to do that today, but you will need to repeat tomorrow. Analyze the days. Until you do, sit in the lotus position, the hands turn down on your knees, close your eyes, concentrate and sit in silence for a few minutes. Now, stand up slowly and you can go in the shower. The load today is complete. Or do you want to repeat?
An attitude psychological
Exercises to lose weight at home include not only the physical stress and a good diet, it is also an attitude of psycho-emotional. Will not prevent the course of the zone to meditate:
- thinness is not a goal, the goal is to be in good health, thin and a man happy and maintain that state permanently. Remember this;
- to organize a minute of relaxation, simply lie down on the floor or on a couch, close your eyes and immerse yourself in the dark, try to enter himself in a sort of state of hypnosis;
- visualize the desired outcome: to write on the paper weight waited, and other settings, create a greeting card, where to find you-even a thin person;
- properly run of thoughts, use the phrase "I have lost/lost", "I am thin and in good health of man", more likely to use the word "health", "happiness", "harmony", "use", "objective" and other words that come up on the way that you want;
- use the mobile apps for the thinness, they will remind you of course, meals and encourage different images and phrases.
It is also important to communicate with peers, with people who, through exercises slimming has been able to achieve the goal, he managed to be on track of healthy eating and lifestyle, don't miss out and you this chance!