The most beautiful waistline, a stomach, hip, elastic chest - a slender shape - the dream of many girls and women. If your forms are not perfect, but you are ready to work on your body, then to achieve valuable parameters 90*60*90, you will need a low diet and a set of exercises to lose weight. This will help you eliminate additional pounds, increase skin elasticity and improve the overall color tone of the body. Talk about how to quickly lose weight at home by using exercise.
How to exercise at home correctlyWeight loss is a long process that requires a combination of low nutrition and exertion. If you do not want to take a training course in the gym, then in achieving valuable forms, a building of exercises to lose weight will help you. In order for the process of burning fat most effectively and the weight exceeds the decreasing and gradually, it is necessary to comply with the main principles of sports training, recommended by famous physical coaches and professional athletes.
The regularity of classesSustainable results to lose weight at home can be achieved by using regular exercise. If you are just starting to play sports, the frequency of classes from 2 to 3 times a week will suit you. Advanced gymnastics can increase the number of training to 5-6 times with a mandatory resting day. Physical activity is recommended to gradually increase without overloading of muscle and not dynamic for sports.
Training timeBurning the main fat occurs half an hour after starting the lesson. Therefore, to lose weight fast, starting with 30-40 minutes a day, gradually increasing the training time to an hour. In classes, pay attention to your health. Excessive physical activity can lead to unwanted injuries and overwork.
Time for classroomsThe best time for cardiovascular exercises is the morning clock when the metabolic speed reaches the maximum. Therefore, training up to 12: 00 a day will help you deal with increased pounds and increase muscle sound. The afternoon is more suitable for powerful sports exercises to reduce muscle and a collection of mass. In addition, regular evening training will help you reduce psychological stress after a difficult working day. The optimal time to play sports after lunch: From 16: 00 to 20: 00.
Set goals and a series of training coursesA muscle group should be found with qualitative and distributed on other parts of the body according to the remaining principles. For example, on Monday, 80% of the time you download the press, on Wednesday, you will pay attention to the lower body, and on Friday, you work on the muscles of your hands and chest. Therefore, in a week, you will find all the main muscle groups effectively, without overloading your body with sports exercises.
Balanced dietIf you seriously decide to lose weight at home, then you can not do without restricting the competent diet. Eliminate harmful products and high calorie content from diet, spend 1-2 times a week, create a food diary and daily follow the common calorie content in your diet. All this will help you lose weight quickly and achieve cherished forms.
Effective complexity of homework to lose weightIt will escape excess weight, practice at home, you can with the help of complex exercises for different muscle groups. Choose physical activity, focusing on your sports training and present. If you're just starting to train, you will have 2-3 ways to approach 10-15 times. If you have played sports for a long time, then comfortably increase the number of methods and the maximum repetition.
Complex exercises for the abdomen and sideThe sediments in the stomach and the sides are a headache of many women. You can reduce your belt and remove sloppy stomach by using simple and easy exercises for the press. Such regular training is an effective remedy for protruding folds on the sides. They increase the tones and elasticity of the press muscles, making the waist thin and elegant.
A set of exercises to lose weight of the abdomen must include sports elements in the press, lower press and oblique muscles of the abdomen. In the article "The exercises need to be done to remove the stomach and the two sides? " We have tested in detail the training features for this field. By adding these exercise to lose weight and your sides to your training schedule, you will quickly get rid of excess fat deposits.
Training to lose weight of legs, buttocks and hipsEliminating the centimeter in the hips and tightening the buttocks will help simple and light exercise. Pay attention to such training many times a week and then quickly achieve a good result. The best exercises for this problem are:
Squats.In the process of performing these exercises, most leg muscles (hips and buttocks) work. That is why they are the most effective tool to lose weight. The deeper you squat, the more it works. As an additional load, you should use small dumbbells.
Lug- A worthy supplement for Squats. There are many options for this exercise: progress, back, right and left. The less squatting at the time of attack, the more effective this exercise is to lose weight. Perform a sporty element, make sure the knee is 90 degrees from the thigh, keep your back straight. To maintain a balance, take back the chair.
Twins- A great choice to study the main muscles of the foot. You can do vertical or lie. If you want to increase your training effect, then combine the lungs and change in one factor.
For example, step back with your right foot, holding your hand. In terms of inspiration, lift your right leg forward, when you exhale, return to the starting position. This physical option is provided by high quality research on the muscles of the hips and buttocks.
Please note that in the next article, you will learn about general recommendations on how to lose weight in the leg.
Simple and light exercises for back and armsA flat back, strong muscles of the lower back, round shoulders and beautiful shape of the hand gives the woman a special beauty, harmony and charm. To strengthen the necessary muscle groups, increase the tone of the upper part and burn excess fat will help a set of exercises to lose weight in the back and hands:
Push -ups- A great choice to train the muscles of the hands, chest and back. Because the main burden in this exercise is the weight of the body. If you are difficult to perform the push from the floor, then rely on the sports bench or table.
Increase weightsGive the load well isolated on the biceps and the first three muscles. There are many options for these exercises. The ancient is made: by directly holding or reversing in front of them, straight or bent in your elbow by hand, from the back of the head, v. v. . . Select the options according to your decision.
To lose weight, these exercises are recommended to be done by using small dumbbells and repeated. For example, 2-3 access 50-100 times with a weight of 2-3 kg. If you want to find muscle relief, then you need to perform at least repetitions with heavy weight. Download in this case must be selected individually.
Power exercises for men to lose weight at homeThe male complex of homework to lose weight at home should include loads and strength exercises. This approach for effective training both to lose weight and develop power indicators. Cardio-Resigns perfectly trains the circulatory system and increases the overall endurance of the body. A combination of strength for muscle mass and muscle relief.
Effective exercises for men:
Jump with a string or jogging- A great choice to heat up the energy complex. To increase physical activity, use the approach in the training range, alternating a different speed of the classes.
Horizontal bar or bar- Effective sports equipment to train all muscle groups. Perform -up -ups or pulp -ups, you will try to muscles of the chest, arms and shoulders effectively. Also, lift the inner foot to hang well in the press and legs.
Bars and dumbbellsThey will help you achieve a good liberation by using isolated exercises for the upper muscles. They completely demonstrate themselves with the weights on the biceps from the seating position or on the tilted bench, Romanian or other traction for the head and muscle muscles of the back. Use different options for the clamping of sports shells (hammer, straight, reverse) to use different muscles during the training process.
This simple and easy exercise will help you achieve muscle relief, increase strength and endurance. It is enough to allocate an hour to train many times a week to achieve good sports results. Thanks to such classes, you can easily maintain your body in the perfect shape.
Dance exercises to lose weight at homeDance Aerobics is a good way to quickly escape from the pound. Such classes so that music is energetic and burns great power, develops the flexibility of the body and increases the overall durability of the body. In addition, while practicing gymnastics, you activate the metabolism and training of the cardiovascular system.
Dance is combined with directions like Latino, Samba, Rumba, Jazz and even classic ballet. You can choose the exact dance like and train your favorite tunes. In addition, dance exercises provide good physical activity on all muscle groups. In one lesson, you can burn a large amount of energy: up to 700 calories in an hour. Therefore, this species is very common among other exercise.
You can participate in the dance exercise session at home by using the video of training popular fitness stars, or in a sports club under the guidance of an experienced coach. If you are in a good physical shape, then choose active dances, for example, Latino or Rock and Roll. If you only start training, then you will suit you more calm than Aerobika or Eastern dances. Do not forget to warm the compulsory and last after school. This will allow you to adapt to intensive physical activity and reduce stress in the muscles after motor activity.
Losing weight at home requires a certain organization and discipline. Set yourself clear goals and identify the necessary tasks, and then act clearly according to this plan. Regularly perform complex exercises to lose weight quickly and adhere to low balance nutrition, you can quickly achieve perfect body shape.
