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

A beautiful silhouette and a thin body is a dream!

But if a woman complete with an unhealthy face is reflected in the mirror, it means that it is time to change for the best.Work, housekeeping requires a lot of time.But time for your training can be found.We will explain how to turn your figure without visiting the gymnasium.

Where to start playing sports at home for a girl

The most important thing is the atmosphere.If you don't believe in your strength, then nothing will work.You must choose a place for your training in the apartment, buy special clothes, a carpet, dumbbells, ribbons or a rope.

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

The place for lessons should be in a bright room, quite free.Before each training and after, the room must be carefully ventilated.

Nutrition and physical activity

A few years ago, the principles of good nutrition became fashionable.And this is not surprising, the balanced menu helps not only saturate, but also helps to lose weight.

The basic principles of good nutrition are copious food techniques, they should be at least 6 a day:

1. First, you have to have breakfast.This triggers all the metabolic processes of the body in the morning.The ideal dishes for breakfast can be porridge, scrambled eggs or an 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 fried pork.For PP, it is best to use chicken.
3. The fourth meal is vegetable dishes or purely fruit.
4. The next dinner can consist of baked fish, light support dishes or dairy products.
5. The last meal can also be saturated with vegetables.After that, you can drink 1 cup of kefir.

All the exercises that help get rid of extra pounds at home are focused on weight loss.These include active oscillations with hands and slits, a jump on the rope and a bar.

Sports complex for every day at home

Since childhood, we have known the exercise.After all, in kindergarten, educators showed how to knead their arms and legs.The first training for weight loss at home can be launched with a hot-up.Flee all the muscles of the body for fifteen minutes.

Exercises aimed at fighting too much pounds should be performed at the same time every day.

Morning hours are suitable for physical effort.In the morning, half an hour before the start of training, you have to have breakfast.It is desirable that food be saturated with protein.Eggs, chicken breasts and legumes are perfect.

Simple for beginners and full

Those who are just starting to transform their body into an ideal, quickly tire of long training, so the complex can only be composed of three exercises at the beginning. A complex of physical exercises begins after a compulsory hot:

1. Stay in the rack: the legs are placed on the width of the shoulder, lower your hands to the seams.Slowly inspire and start breeding your hands.Raise and straighten your hands, hold them in this position for several seconds, lower them.This exercise helps improve relief of the hands.
2. The second step can be the inclinations of the body forward.This is an easy exercise, during which you can try to turn on your legs with your hands.Thus, flexibility develops.
3. The third step is squats.Strengthen the gluteal muscles, improving flexibility.A little secret: squats help the intestines to accelerate their work, so the waste of life does not linger in the body.If you squat daily according to an individually compiled training program for a girl, after 6 months, you can get excellent results.The buttocks will stop, the muscles will strengthen and the legs will become more robust.

To burn subcutaneous fat

Intensive training, which can be done every two days, must have two goals - burn fat and pump the muscles.

To succeed in getting rid of subcutaneous fat deposits, long-term cardio training and a low carb diet are used.Some nutritionists advise to train on an empty stomach, while other doctors make recommendations on the increase in Cardio training time.

The counter-selected classes will help get rid of fat deposits:

1. Cardio.It is a race on site or working on an exercise bike.The time for such a training is 40 minutes to an hour and a half.The first 40 minutes are the heating of the muscles and the strengthening of the cardiovascular system, and it is only then that the intensive burning of fat begins.
2. Slow cardio training on an empty stomach.This type of exercise is, for example, a fast walk.A big more than such training is that you do not need to visit the gymnasium, you can walk in the house.If you have a dog, you can go in the morning, without having breakfast, go for a quick step with your favorite pet.

Power on all muscle groups for relief

After a compulsory cardirakirazmikiki, you can start performing exercises to improve body relief.

For lessons, you need to buy small dumbbells weighing from 1 kg.They can successfully replace bottles filled with water.Little by little, the weight of the dumbbells should be increased or added to each exercise of strength.

For a beautiful buttock field - Squats with dumbbells.We reduce our hands with dumbbells in the face and squat, during the squat, we straighten our hands with dumbbells and try to lower it to the ground in front of us.Repeat three times, squatting fifteen times.

For hand relief.Raising and lowering the dumbbells, pushing the ground, exercise of the bar.Learn more about exercises to lose weight through the link.

Planck - A unique exercise calculated For all body muscles, the only difficulty is to hold at least 40 seconds.To make the bar, you must hold on in the rack, as when pressure and freezing.It is necessary to see that the priest does not exceed and the back does not fold.The body is extended to a straight line under the slope.The bar is carried out on the hands stretched, gradually going into the exercise on the elbows.

We lose weight at home: effective training for the fat and weight loss program

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

1. Hoop.Working with a hoop helps get rid of extra pounds that have settled well on the hips and size.You can twist the hoop for more than 20 minutes a day.
2. Planck.Any woman can stand in the bar, even the most inexperienced, but you can start from 20 seconds a day.
3. Twins.To wave your feet - the lesson is easy and slow exercises will help reduce the amount of subcutaneous fats at any age.
4. Inclination.Lean forward, try to hug your legs - such an exercise is useful for reducing the fat layer and strengthening the calf muscles.
5. Press pumping.The most ordinary press exercise will not immediately give us beautiful cubes, but will help accelerate the combustion of fat, describe the size and strengthen the muscles of the case.

The charges must correspond to age.You can start doing exercises while being a teenager.

Up to 30 years

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

The cardiovascular system is not yet exhausted, 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, jumps, are completely suitable for those who have not yet been 30 years old.

You can use a special lesson for the abdominal press.By using this exercise, you can strengthen the interior muscles of the press and remove additional centimeters from the sides in a short time.To perform this exercise, you need:

• Lie on a carpet or a large towel;
• We fold our legs in the knees, placing them on the width of the shoulders;
• We put our hands behind the head;
• On the expiration, slowly lift your legs;
• repair them for a few seconds;
• On the inspiration below.

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

At 30-40

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

Effective exercises for weight loss at home can become:

1. Mandatory hot daily -up. Due to the fact that the muscles are no longer as elastic, it is impossible to immediately start intensive classes, at least 5 to 11 minutes, it is necessary to warm your body.
2. Squats. They can be done at any age, if the pressure allows.
3. Forward inclination. A very effective activity to strengthen the lower back.
4. Twim with arms and legs.
5. Exercises with dumbbells. The optimal weight of the dumbbells for the exercises must be 2 kg.

After 40 to 45 years

Complete women who have reached 40 years old sometimes have no desire to return the old form.They believe that after 40 years, it is already impossible to put the figure in order.However, this is not the case.Many dietitian doctors recommend playing sports at any age.A sporting figure and suitable muscles can extend young people.

Exercises for ladies after 40 years should not be too intense.The warm -up can start with easy exercises:

1. Movements of the circular head for 15 seconds from left to right, then from right to left.This exercise helps stretch the neck muscles and increase blood flow towards the head.
2. Circular movements of the hips and the basin.Slow rotation of hips, hands on the belt.You should try to lean on the left as much as possible, then "transfer yourself slowly" to the right.
3. Inclinations are necessary.It is necessary to bend as much as it goes.
4. Squats.A very important part of the training.Make sure to perform 15 squats with each lesson.
5. Empty.One of the most interesting exercises, it helps pump the muscles of the inner press and reduce the fat layer on the stomach.The void is made 3-4 times a day.Lying on your back, fold your legs in your knees and exhale all of yourself.To drag the stomach, as if "sticks to the spine".Remember your breath in this position for at least 40 seconds.If this does not work, you can slowly inhale the air, but without relaxing the internal muscles.The next day, you can feel pleasant pain inside and the stomach will gradually become more fit.

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

Tips for playing at home

Home training is possible subject to the necessary conditions.In addition, you can use techniques such as:

1. Water.During lessons, water is necessary, but you should drink a little with small spa.In order not to be distracted from training and not running in the kitchen, it is best to prepare a bottle of water in advance.
2. Do not rush with the conclusions and do not launch the lessons if the weight "increased".Perfect weight loss is 1 kg per week.In a month, you can launch 4 to 5 kilograms without using additional stimulation agents.
3. You cannot take pills for weight loss, laxative and diuretics.They act instantly, but the body is enormous.

It is best to start playing sports in your TV show or a favorite series.Thus, the training will pass almost imperceptibly.Little by little, you can abandon the television series when sport becomes a habit.

Harley Pasternak fitness coach

He always recommends staying awake and full of strength for those who are determined.The main wish is to do at least 10,000 stages per day, in addition to compulsory training.Special electronic fitness adjustments can help this.The coach suggests using any free minute to walk in fresh air.

Rich Pilates Coach Kit

He advises to undergo training daily for 30 minutes or run 5 km.Not a single training can be missed, otherwise the desire to continue the fight with an excess weight will disappear instantly.The effect of the classes will be more visible if you are running in progress and a 30 -minute lesson.These tips are good since their performance you don't need to go to the gymnasium.

Jessica Smith certified coach

Do not focus on calculating calories.All reflections on the quantity of fat starts with each training session must be thrown out of your head.It is better to think about your health, how health improves after training, lightness in the body.A positive attitude will help you make the form in shape quickly and for a long time.

The main conclusions

Losing weight at any age will necessarily lead to positive results.

Which is important to create an effective training plan to burn fat and weight loss of girls at home, we remember:

1. You must first change nutrition, add fresh vegetables and fruit to your diet, replacing yogurt cakes is quite possible.
2. It is bad to rush immediately in sport.This is loaded with spares, but not only in the muscles.The internal organs gradually increase fats, therefore emergency weight loss in the form of intense formation with heavy loads can only harm and even cause 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 your dreams in a fairly short time.
4. The most important thing is not to give up!