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

A beautiful figure and a slim body are a dream!

But if a full woman is reflected in the mirror with an unhealthy face, it means that it is time to change for the better.Work, housekeeping takes up a lot of time.But time for your training can be found.We will tell you how you can return your figure without visiting the gym.

Where can you do sports at home for a girl

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

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

The place for lessons should be in a bright room, very free.Before every training session and then the room must be carefully ventilated.

Nutrition and physical activity

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

The basic principles of the right nutrition are the techniques of hearty foods, they should be at least 6 a day:

1. First you have to have breakfast.This triggers all metabolic processes of the body in the morning.Ideal dishes for breakfast can be porridge, scrambled eggs or omelet.You can eat again in a few hours.Fruit salads, yogurt, green tea with mint are suitable.
2. Lunch necessarily includes meat, but not a fat, fried pork.For PP it is preferable to use chicken.
3. The fourth meal is vegetables 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 of kefir.

All exercises that help get rid of additional pounds at home focus on losing weight.This includes active swings with hands and lash steps, jumping onto the rope and a bar.

Sports complex for every day at home

We were familiar with movement from childhood.In kindergarten, the educators finally showed how they can knead their arms and legs.The first training for weight loss at home can be started with a warm up.Knead all the muscles of the body for fifteen minutes.

Exercises that aim to fight additional pounds must be carried out every day at the same time.

The morning hours are suitable for physical exertion.In the morning, half an hour before training, you have to have breakfast.It is desirable that food is saturated with proteins.Eggs, chicken breast and legumes are perfect.

Simply for beginners and full

Those who are just starting to turn their bodies into an ideal quickly become tired of long training, so that the complex can initially only consist of three exercises. A complex physical exercises begins after an obligatory warm -up:

1. Stand in the rack: the legs are placed on the shoulder width and your hands sew on the seams.Slowly breathe in and start the side of your hands.Raise and straighten your hands, keep them in this position for a few seconds, lower them.This exercise helps improve the facilitating of the hands.
2. The second step can be the tendencies of the body forward.This is a simple exercise in which you can try to close your legs with your hands.Thus flexibility develops.
3. The third stage is squats.Strengthening the gluture muscles, improvement of flexibility.A little secret: squats help the intestine to accelerate their work so that the waste of life does not refer to the body.If you crouch every day after an individually compiled training program for a girl, you can achieve excellent results after 6 months.The buttocks will pull up, the muscles will fortify themselves and the legs become winter hardener.

To burn subcutaneous fat

Intensive training that can be carried out every other day must have two goals - burning fat and pumping of the muscles.

In order to successfully get rid of subcutaneous fat deposits, long -term cardio training and low carbohydrate diet are used.Some nutritionists advise training to train on an empty stomach, while other doctors give recommendations to increase the time of cardio training.

Selected lessons help get rid of fat deposits:

1. Cardio.This is either a run on site or works on a practice wheel.The time of such a training is 40 minutes to an hour and a half.The first 40 minutes are the heating of the muscles and strengthening the heart cycle system, and only then does the intensive burning of fat begin.
2. Slow cardio training on empty stomach.This type of exercise is quick, for example.A big plus of such a training is that you do not have to visit the gym, but can walk through the house.If you have a dog, you can go for a walk with your favorite house without breakfast in the morning without having breakfast.

Make a relief on all groups of muscles

After an obligatory Cardirakirazminka, you can start executing exercises to improve body relief.

For classes you have to buy small dumbbells with a weight of 1 kg.You can successfully replace the bottles filled with water.Gradually, the weight of the dumbbells must be increased or added for any force exercises.

For a beautiful area of buttocks - squats with dumbbells.We reduce our hands with dumbbells in the face and crouch.During the crouch, we smooth our hands with dumbbells and try to lower them to the ground in front of us.Repeat three times and crouch fifteen times.

To facilitate the hands.Increasing and reducing the dumbbells, push the ups from the floor, the exercise of the bar. Read more about exercises for losing weight through the link.

Planck - a unique exercise calculated For all body musclesThe only difficulty is to endure at least 40 seconds.To carry out the bar, you have to be in the rack, like squeezing and freezing.It is necessary to observe how the priest does not strip out and the back does not bend.The body is extended to a straight line under the slope.The rod is carried out on outstretched hands, which gradually switches to the practice of the elbows.

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

Beginners are suitable for training, for which no good physical preparation and perseverance are required:

1. band.Working with a tire helps to throw off additional pounds that settled firmly on the hips and the waist.You cannot twist the tire more than 20 minutes a day.
2. Plank.Every lady can stand in the bar, even the most inexperienced, but they can start from 20 seconds a day.
3. Twins.To wave your feet - the lesson is simple, and slow exercises will help reduce the amount of subcutaneous fat at any age.
4. Tendencies.To lean forward, try to hug your legs - such an exercise is useful to reduce the fat layer and strengthen the calf muscles.
5. Pump.The most common press exercise will not immediately give us beautiful cubes, but will help accelerate the burning of fat, implement the waist and strengthen the muscles of the case.

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

Up to 30 years

The girl under the age of 30 is still quite young and active and muscle fibers are very elastic.At this age it is pretty easy to fall by using conventional cardio training.

The heart cycle system is not yet worn, so that the girl can withstand at least 40 minutes with a quick step.

Active exercises such as fluctuations with arms and legs, squats and jumps that are suitable for those who have not yet been 30 years old.

You can use a special lesson for the abdominal press.With this exercise you can strengthen the inner muscles of the press and remove additional centimeters from the sides in a short time.To carry out this exercise, you need:

• lie on a carpet or a large towel;
• We bend our legs in our knees and put them on the width of the shoulders.
• We put our hands behind our heads;
• In exhaling, they slowly raise their legs;
• Fix them for a few seconds;
• Slowly lower with inspiration.

We carry out the exercise fifteen times in three approaches with a short break.

At the age of 30-40 years

After 30 years, human muscles lose their elasticity and it becomes more complicated to return them.The metabolism slows down, the body does not process the incoming food so quickly, so that it should be more careful with regard to its diet after 30 years.

Effective exercises for weight loss at home can:

1. Mandatory daily warm -up. Due to the fact that the muscles are no longer so elastic, it is impossible to start intensive classes immediately.It is necessary to heat your body at least 5-11 minutes.
2. Squat. They can be carried out at any age if the pressure allows.
3. Tilt forward. A very effective activity to strengthen the lower back.
4. Twims with arms and legs.
5. Exercises with dumbbells. The optimal weight of the dumbbells for exercises should be 2 kg.

After 40-45 years

Complete women who are 40 years old sometimes have no desire to return the earlier form.They believe that after 40 years it is impossible to get the number in order.However, this is not the case.Many nutritionists recommend doing sports at all ages.The youth can extend a sporty figure and a suitable muscles.

Exercises for women after 40 years should not be too intense.Warm up can begin with simple 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 the pelvis.Slow rotation of the hips, hands on the belt.You have to try to bend to the left as far as possible and then slowly transfer yourself to the right.
3. The inclinations are required.It is necessary to bow as much as it turns out.
4. Squat.A very important part of the training.Make sure you perform 15 squats per lesson.
5. Vacuum.One of the most interesting exercises helps to pump the muscles of the inner press and reduce the layer of fat on the stomach.The vacuum is carried out 3-4 times a day.Place on your back, bend your legs in your knees and breathe out the whole air of yourself.To pull the 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 inhale the air without relaxing the inner muscles.The next day you can feel pleasant pain inside, and the stomach gradually becomes fit.

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

Tips for sports at home sports

Training at home is possible under the necessary conditions.In addition, you can do techniques such as:

1. Water.Water is necessary during the lessons, but you have to drink a little with small Siflen.In order not to be distracted by training and not to push into the kitchen, it is better to prepare a bottle of water in advance.
2. Do not hurry with conclusions and throw classes when the weight is "resurrected".The perfect weight loss is 1 kg per week.In a month you can throw 4-5 kilograms without the use of additional stimulating means.
3. You cannot take pills for weight loss, laxies and diuretics.They act immediately, but the body is huge.

It is best to play sports under your favorite television program or series.The training will therefore be almost imperceptible.Gradually you can leave the television series when the sport becomes a habit.

Fitness trainer Harley Pasternak

It always recommends that those who are determined to always stay awake and full of strength.The main request is to carry out at least 10,000 steps a day and a mandatory training.Special electronic fitness clips can help.The trainer suggests using a free minute for walking in the fresh air.

Pilates Coach Kit Rich

It recommends training or running 5 km daily for 30 minutes.Not a single training cannot be overlooked, otherwise the desire to continue the fight with excess weight will disappear.The effect of classes becomes more noticeable if you change the running and a 30-minute lesson.These tips are good in the fact that you do not have to go to the gym for your performance.

Certified trainer Jessica Smith

Do not concentrate on the calculation of calories.All thoughts about how much fat with every training session goes out should be thrown out of your head.It is better to think about your health how health improves after training and lightness in the body.A positive attitude will help to bring the figure into shape quickly and for a long time.

The most important conclusions

Losing weight at any age necessarily leads to positive results.

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

1. First you have to change the diet, add fresh vegetables and fruit to your diet, replace cakes on the yogurt, is very feasible.
2. It is wrong to rush into sport immediately.This is full of sprains, not just in the muscles.The internal organs gradually grow fat, so that weight loss in the form of intensive training with heavy loads can only lead to damage and even diseases of the cardiovascular system.
3. If you start with a 15-minute warm-up and gradually increase the training time, this will help the figure of your dreams in a rather short time.
4. The most important thing is not to give up!