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

A beautiful figure and a slim body is a dream!

But if a complete woman with an unhealthy face is reflected in the mirror, it means it's time to change for the better.Work requires household a lot of time.But time for your workout can be found.We will tell you how to return your figure without visiting the gym.

Where to start playing sports at home for a girl

The most important thing is the mood.If you don't believe in your strength, nothing works.You have to choose a place for your workout in the apartment, buy special clothing, a blanket, dumbbells, ribbons or a rope.

If it is not possible to buy all accessories, you can use liters of plastic bottles of water instead of dumbbells and the rug can easily replace a thick towel.As soon as the opportunity arises, it is necessary to acquire sports equipment, it will give more confidence and desire to play sports.

The place of classes should be in a bright room, quite free.Before each workout and after that the room must be carefully ventilated.

Nutrition and physical activity

A few years ago, the principles of proper nutrition came into fashion.And this is not surprising, the balanced menu not only helps to become saturated, but also helps to lose weight.

The basic principles of proper nutrition are the techniques of cordial food, they must be at least 6 per day.Day:

1. First of all, eat breakfast.This triggers all the metabolic processes in the body right in the morning.Ideal dishes for breakfast can be porridge, scrambled eggs or omelet.In a few hours you can eat again.Fruit salads, yogurt, green tea with mint are suitable.
2. Lunch necessarily includes meat, but not fat, fried pork.For PP it is preferred to use chicken.
3. The fourth meal is vegetable or pure fruit dishes.
4. The next dinner can consist of baked fish, light side dishes or dairy products.
5. The last meal can also be saturated with vegetables.Then you can drink 1 cup kefir.

All exercises that help get rid of extra pounds at home are focused on losing weight.These include active swings with hands and lungs, jumping on the rope and a bar.

Sports complex for every day at home

From childhood we have been familiar with exercise.In the kindergarten, under everything in kindergarten showed how to knead their arms and legs.The first workout for weight loss at home can be started with a hot -op.Knead all the muscles in the body for fifteen minutes.

Exercises aimed at fighting extra pounds must be performed at the same time every day.

Morning times are suitable for physical exertion.In the morning, half an hour before the start of workouts, eat breakfast.It is desirable that the food is saturated with proteins.Eggs, chicken breasts and legumes are perfect.

Simple for Beginners and Full

Those who have just begun to transform their bodies into an ideal quickly get tired of long training, so the complex can only consist of three exercises at first. A complex of physical exercises begins after a mandatory hot -up:

1. Stand in the rack: The legs are located on the banks of the shoulder, lower your hands at the seams.Inhale slowly and start on the side of your hands.Lift and straighten your hands, hold them in this position for several seconds, lower them.This exercise helps improve the relief of the hands.
2. The second step may be the slope of the body forward.This is a light exercise where you can try squeezing your legs with your hands.Thus, flexibility evolves.
3. The third phase is squats.Strengthen gluteal muscles, improvement of flexibility.A little secret: Squats help the intestines speed up their work, so a waste of life does not dwell in the body.If you squat daily according to an individually compiled workout program for a girl, after 6 months you can achieve excellent results.The bbelen pulls up, the muscles will strengthen and the legs become more hardy.

For burning subcutaneous fat

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

To successfully get rid of subcutaneous fat deposits, long -Term cardio training and low -carb -diet are used.Some nutritionists at all advise to exercise on an empty stomach, while other doctors make recommendations to increase the time of cardio training.

Modt selected classes will help get rid of fat deposits:

1. Cardio.This is either a run on site or work on a training bike.The time of such workout is from 40 minutes to an hour and a half.The first 40 minutes are the heating of the muscles and strengthening the cardiovascular system, and only then does the intensive combustion of fat begin.
2. Slow Cardio training on empty stomach.This type of exercise, for example, is quick walk.A big plus of such a workout is that you don't have to visit the gym, you can walk around the house.If you have a dog, you can go right in the morning without having breakfast go for a walk with a quick step with your favorite pet.

Force on all groups of muscles for relief

After a mandatory Cardirakirazminka, you can start performing exercises aimed at improving the body's relief.

For classes, buy small dumbbells that weigh from 1 kg.They can successfully replace the bottles filled with water.Gradually, the weight of dumbbells must be increased or added to each power exercise.

For a beautiful terrain of Balder - Squats with dumbbells.We reduce our hands with dumbbells on the face and squat under squat, we straighten our hands with horns and try to lower it on the floor in front of us.Repeat three times, squatting fifteen times.

For the relief of the hands.To raise and lower the dumbbells, push -ups from the floor, the exercise of the rod.Read more about exercises to lose weight at the link.

Planck - a unique exercise calculated For all body muscles, The only difficulty is to last for at least 40 seconds.To perform the bar, stand in the rack, as when you squeeze and freeze.It is necessary to see that the priest does not stick out and the back does not bend.The body is expanded to a straight line under the slope.The bar is performed on outstretched hands and gradually switches to the exercise on the elbows.

We are losing ourselves at home: Effective training for the program Fat -burning and Weighttab

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

1. Hoop.Working with a brace helps throw extra pounds that sat close to the hips and waist.You can turn the brace for a maximum of 20 minutes a day.
2. Planck.Any lady can stand at the bar, even the most inexperienced, but you can start from 20 seconds a day.
3. Twins.Waving your feet - the lesson is light and slow exercises will help reduce the amount of subcutaneous fat of all ages.
4. Slopes.To lean forward, try to hug your legs - such an exercise is useful for reducing fat layers and strengthening the calf muscles.
5. Press pumping.The most common press exercise will not immediately give us beautiful dice, but will help speed up the burning of fat, outline the waist and strengthen the muscles of the case.

Loads must correspond to age.You can start performing exercises while you are still a teenager.

Up to 30 years

The girl under 30 is still quite young and active, and muscle fibers are very elastic.At this age it is quite easy to drop the weight using conventional cardio training.

The cardiovascular system is not yet worn out, so the girl is able to resist walking with a quick step at least 40 minutes.

Active exercises, such as swings with arms and legs, squats, jump -jump, are quite suitable for those who have not yet been 30 years old.

You can use a special lesson for the abdominal press.Using this exercise you can strengthen the inner muscles of the press and remove extra centimeters from the sides in a short time.To perform this exercise you need:

• lies on a blanket or large towel;
• We bend our legs in the knees and place them on the width of the shoulder;
• We put our hands behind our heads;
• On exhalation slowly lift your legs;
• Fix them for a few seconds;
• On inspiration slowly lower.

We perform the exercise fifteen times in three approaches with a small break.

At.30-40 years old

After 30 years, human muscles lose their elasticity and it becomes more complicated to return it.Metabolism is slowing down, the body does not treat the incoming food so quickly, so after 30 years it should be more cautious with its nutrition.

Effective exercises for weight loss at home can be:

1. Mandatory daily hot -up. Due to the fact that the muscles are no longer so elastic, it is impossible to immediately start intensive classes, at least 5-11 minutes it is necessary to warm your body.
2. Squats. They can be performed at all ages if the pressure allows.
3. Tilted forward. A very effective activity to strengthen the crucifix.
4. Twims with arms and legs.
5. Exercises with dumbbells. The optimal weight of the dumbbells for exercises must be 2 kg.

After 40-45 years

Complete women who have reached 40 years old sometimes have no desire to return the previous form.They believe that after 40 years it is already impossible to put the number in order.However, this is not the case.Many dietitian doctors recommend playing sports of all ages.A sports figure and care muscles can expand the youth.

Exercises for ladies after 40 years should not be too intense.Heating can start with lightweight exercises:

1. Circular head movements for 15 seconds from left to right and then from right to left.This exercise helps to stretch the muscles of the neck and increase blood flow to the head.
2. Circular movements of the hips and pelvis.Slow rotation of the hips, the hands of the belt.You should try to bend to the left as much as possible and then slowly "transfer yourself" to the right.
3. The slopes are required.It is necessary to bend as much as it turns out.
4. Squats.A very important part of training.Be sure to perform 15 squats each lesson.
5. Vacuum.One of the most interesting exercises it helps pump the muscles of the inner press and reduce the fat layer on the stomach.The vacuum is performed 3-4 times a day.Lying on your back, bending your legs in your knees and exhaling the whole air from yourself.To pull his stomach as if he "sticks to the spine."Hold your breath in this position for at least 40 seconds.If it doesn't work, you can slowly breathe the air, but without relaxing the inner muscles.Right the next day you can feel a pleasant pain inside and the stomach gradually becomes more fit.

A set of weight loss exercises intended for women aged 40-45 consists of two phases: cardio with aerobics elements and power classes with dumbbells.The weight of the dumbbells should not exceed 1 kg, the time per day.Exercise is at least 3 minutes.

Tips for playing sports at home

Education at home is possible subject to the necessary conditions.In addition, you can use techniques such as:

1. Water.During the class, water is necessary, but you have to drink a little with small siples.In order not to be distracted from training and not to run into the kitchen, it is better to prepare a bottle of water in advance.
2. Don't hurry with conclusions and throw classes if the weight "rose".The perfect weight loss is 1 kg a week.In a month you can throw 4-5 kg without the use of additional stimulants.
3. You cannot take pills for weight loss, laxative and diuretics.They act immediately, but the body is huge.

It is best to start playing sports during your favorite -tv program or series.So the training will go almost imperceptibly.Gradually, you can give up the TV series when the sport becomes a habit.

FITNESS -TERNER HARLEY PASTERNAK

It always recommends to remain awake and full of strength to those who are determined.The greatest desire is to make at least 10,000 steps perDay in addition to mandatory training.Special electronic fitness harnesses can help this.The coach suggests using any free minute to walk in the fresh air.

Pilates Coach Kit Rich

It advises to perform training daily for 30 minutes or run 5 km.Not a single workout cannot miss, otherwise the desire to continue the fight with excess weight will immediately disappear.The effect of classes will become more noticeable if you change running and a 30-minute lesson.These tips are good in that for their performance you do not have to go to the gym.

Certified trainer Jessica Smith

Do not focus on the calculation of calories.All thoughts about how much fat leaves with each workout to be thrown out of your head.It is better to think about your health, how health improves after exercise, ease in the body.A positive attitude will help to bring the figure into the form quickly and for a long time.

The main conclusions

Losing weight at all ages will necessarily lead to positive results.

What is important to create an effective training plan for the burning of fat and weight loss by girls at home, we remember:

1. First, change nutrition, add fresh vegetables and fruits to your diet, replacing cakes on yogurt is quite possible.
2. It's wrong to rush with sports right away.This is filled with sprains, not only pain in the muscles.The internal organs gradually grow fat, so emergency weight loss in the form of intense exercise with heavy loads can only damage and even lead to diseases of the cardiovascular system.
3. If you start with a 15-minute warm-up and gradually increase the training time, this will help make the figure of your dreams in a fairly short time.
4. The most important thing is not to give up!