A slender figure – this is not the only indicator of beauty and health. The abundance of junk food, hours, sedentary work, lack of fresh air leads to weight gain and the onset of different kinds of diseases.
Doctors recommend to spend at least 30 minutes per day during the year. The fitness Centre is not an obligation, for busy people an excellent alternative – exercises to lose weight at home.
The complex effective exercise will help you to put in order the figure without great expenditure of time and money. Above all, practice regularly.
Simple exercises for beginners
People who have no experience of the year, need to begin with simple exercises that help the body gradually get used to the effort. The optimal duration of training for beginners to 20 minutes.
All movements must perform quietly, without applying weighting. If the load seems to be insufficient, then you can apply a small weighting by the weight up to 1 kg
Discover how to properly use the weights for the legs.
Each workout should begin with a training session. Training for beginners includes movement: sliding, the rotation of the head (10 to 15 times), the arms outstretched in front and back (10 to 15 times), the housing (8 to 12 times), the basin (8 to 12 times), knees (10 to 15 times), jump on the spot (10-15 times). The warm-up prepares the main body of the unit of the exercise and helps to prevent injuries.
Complex for beginners, allowing for the rapid weight loss, includes the following exercises (the number of repetitions of 15 to 20 times):
- Squats: the squats by reducing the direct withdrawal of the hands to the front.
- Slots: alternate the left front and the right foot. Important: the knee should bend at a right angle.
- Squats-plie: width of the shoulders make the feet, socks place to the side, do slow squats on 3 accounts, after which rush to ride.
- Simplified for the pumps: make emphasis on the ground, failed on the knees and palms, push at a slow pace. In the course of the exercise may not bending the back and pulling the head upwards, must move only with the hands. If the feeling of discomfort in the knees, then it is necessary to put under the bottom of the pillow or a towel.
- Exercise for the abdominals: install on the back, the legs bend the knees, raise the hands, exhale slowly lift the shoulders on the inhalation, and down. During the climb should not pull the neck, must put on only the shoulders for the account of the tension of the abdominal muscles.
- Lift up the buttocks: install on the back, bend the knee of the leg to stretch along the body with the hands, lift the buttocks, making fast movements buttocks from top to bottom. When mounted, it takes a maximum of compress the buttocks.
The exercises for the beginners to help only 20 minutes of the lesson, give a good load all the "problematic" areas: legs, thighs, arms and shoulders, the press. At the training sessions allowed to make small breaks, but not more than 5 minutes. Finish the training, you need to gentle stretch: sit on the floor, largely diluted feet; slowly to stretch the case out of the front, left, right.
To lose weight at home has been fast, it is necessary to face by an intense programme of activities, including weight training and aerobic exercises. Aerobics leads to frequent, to take the pulse of the condition effective fat burning. Strength exercises help to increase the tone and volume of the muscles, which depends on the beautiful figures in relief. There are a few lesson plans to the house:
- A day is dedicated to aerobic exercise – running on the track of dance aerobics, the line is not in the bike. The other day – the burden of power, including exercises of all muscle groups.
- During the training combines strength and aerobic exercises. For example, the trade starts from 5 minutes on a stationary bicycle, following the exercises are performed on the press, and then another 5 minutes of aerobics, after which the exercises for thighs.
During the execution of the effective exercises focuses on a certain group of muscles, but at the same time, work and other muscles, which strengthens the effect of the exercise. For classes at home helped to spend a maximum of calories, it is useful to use the weights – dumbbell 1.5–3 kg is Preferable to use a little bit of weight, but do more repetitions.
To eliminate saggy belly and sides, you need to do at home exercises for the abdominal muscles. Here are the services of the most effective exercises for the abdominals (all exercises to be done 20-30 times by 2-3 approach):
Scissors
- Starting Position: position yourself on the back, the hands pull along the body, lift the socks above the ground by 15 cm
- Execution: perform a cross movement with the legs straight, being alternately at the top to the left and to the right of the leg.
Curl
- Starting Position: position yourself on your back, keep the hands at the nape of the neck.
- Implementation: it is necessary to raise alternately bent to the knees of the leg and reach out for him opposite to the elbow.
Side curl
- Starting Position: position yourself on the floor on the side, bottom hand, pull forward, the top hand keep in the ear.
- Execution: make side-to-side twist, raise the legs, drag him in the elbow.
For the buttocks and thighs
All for the upper part of the legs and buttocks is to weight loss fast at home and of the training of elastic forms.
If regularly to give the lower part of the body of the payload, you'll soon begin to see a pleasant change: you can catch the skin, leaving muscle weakness and the internal and external parts of the hip are more rounded and more elastic will be the buttocks to reduce cellulite.
Complex effective in house conditions should include exercises for weight loss buttocks and thighs (the number of repetitions – 20-30, 2-3 approach):
Squats with dumbbells
- Starting Position: place your legs apart, take a dumbbell weight of 1.5–2 kg
- Implementation: deep flex, both by spreading the hands toward the front. Elbows to the elevation of the arm should "look" down. Squats are useful for the interior, the front and back of the thighs. Using dumbbells increases the load.
Slots "Swing"
- Starting Position: take a dumbbell, place your feet together.
- Execution: do alternate lunges right foot forward and back. Follow the steps for the other leg. The slits contribute to the formation of beautiful buttocks.
Slots of away from the hands of return
- Starting Position: take a dumbbell, do a maximum of a kick to the front, bring the hands behind the back, palms outward.
- Implementation: keeping the voltage level of the hips, making his hands back to the top and mix the shoulder blades. The exercise is good for the front and outer parts of the hip, as well as the hands, shoulders, and back.
Samples of the feet in the palm-coated
- Starting Position: take the palm flat, as if to do push-ups.
- Implementation: alternating your feet in the direction to a maximum distance, after which, return to the starting position. Prevention of the feet in the palm-coated contribute to the shaping of the elastic of the hip.
For the arms and shoulders
The training of beautiful hands and shoulders requires you to perform exercises with weight. If, during the training of the thighs, buttocks and the press uses dumbbells, it is already a good load for the hands.
Also useful to do the exercises for the arm: flexion from different angles or samples with weights of the front part.
Are also useful for the triceps and biceps classic pumps, in the course of which train the back, chest, press.
For the feet thin
Exercises to lose weight on legs at home aim to establish the elastic thighs without cellulite, good knees and calves. For the feet have been well made, it is helpful to practice dance aerobics, regularly walk around the house with socks. To the workout, select the exercise (follow every 30-45 makes 2-3):
Plaice on the socks
- Starting Position: place your feet about shoulder-width apart, remove the socks to the outside.
- Performance: climb up on the socks, sit on the three accounts, go on the heel. Folds of socks to promote weight loss, the thighs, creating fine calves.
Raise the legs
- Starting Position: position yourself on the side, bend the elbow on the floor, pull the toes.
- Implementation: lift the head of the upper leg, then lower slowly. Useful exercise for the inside and the outside of the thighs.
Mahi feet
- Starting Position: put your feet together, straighten your back.
- Execution: drag max of the foot to the front, then pull the leg towards the back while pulling on the chassis towards the front. When the Mahi is lead to the rear and to the front of the leg.
Physical exercises for men
The diet for men and animals, complex exercise, if you perform regularly, help to lose weight, form a beautiful torso and of the press without a visit to the gym. Like the women, the men showing a twist, the press, and leg lifts in the supine position, lunges, squats with weight. The weight of the dumbbell for men must be 8 to 12 kg
Approximate exercise at home for men include this kind of exercises:
- taxiing to the press;
- of the raised leg perpendicular to body, lying on the back;
- push-ups;
- slots with weight;
- deadlifts with weight (dumbbells);
- mahi dumbbells forward, to share.
How to lose weight with exercise for the week at home
Exercises to lose weight fast at home must include both the power of the elements, and aerobics. It is useful to do the exercise every day, twice a day.
For example, in the morning, running on a treadmill or cycling on the spot, and the evening of to spend the expense of power at home.
The training in the evening should be filled with exercises that involve multiple muscle groups. Here is an example of a schema of this course:
- 5-minute warm-up;
- classic squats with the use of dumbbells;
- alternate slots front to back;
- squats-bend using weights;
- lying on the back, raise the legs by reducing the breeding of dumbbells;
- taxiing to the press;
- mahi dumbbells to the front, from the side;
- bicep curl with dumbbells various angles;
- push-ups.
Learn how to ensure quick weight loss by other means.
Video-lesson on the technique of execution of exercises for weight loss of the house
Workouts at home are able to help you lose weight. The benefits of the practice to the house: time-saving, possibility to combine courses to watch favorite shows or listen to music, the minimum is necessary to sport.
Comfortable shape, more persistence in the daily delivery of 15 minutes of the complex, will make the dream of a perfect figure to the reality.
If you want to save money and time to go to the gym, you can help in video, exercises to lose weight at home.
Quickly ignore the weight at home
A good diet and physical exercise will help quickly enough to correct the figure
What better way to start?
Look thin and beautiful and wants every girl, and here is a healthy lifestyle and a sporting lifestyle, as the effect is not much.
Even if you are not fond of dancing or aerobics, do not attend the gym, you can be consistent and trim the shape. To do this, it is necessary to give to the sport practice 20 to 30 minutes per day.
Need to take care of your body, and it will give you a good health, and also excellent appearance.
Here you will find practice exercises that will help you to lose weight at home without equipment. Knowing it, you will be able to create his own training schedule.
Before you begin the workout, you will need to go to the training. It will help you to warm up the muscles and joints, and also to protect against damage and injury.
Develop its needs from top to bottom, passing gradually to warm up the neck, the shoulders and the hands at the lower back, buttocks, thighs, knees and feet.
If you do not know how to warm up — no problem. Begin to make circular movements of each joint. First of all, in a sense, and then in the other. Treat all parts of the body.
Then, it is good to warm up. To do this, strongly rub the palms until they become warm. After that, heat it in their face, the neck, the ears, the nose. Then, the palms of his warm hands rubbing the whole body from head to toe.