We choose the best exercises for losing the weight of women at home

A beautiful figure and a slender body is a dream!

But if an unhealthy face full woman is reflected in the mirror, it means it's time to change for the better.Work, household service takes a long time.But you can find your training time.We will tell you how to return your figure without visiting the gym.

Where to start a sports game for a home girl

The most important is the mood.If you do not believe your strength, then nothing will work.You have to choose a place for your exercise in the apartment, buy special clothes, carpet, dumbbells, ribbons or rope.

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

The place in the class should be in a bright room, quite free.Before and after each exercise, the room should be careful with ventilation.

Meal and physical activity

A few years ago, the principles of proper nutrition were in fashion.This is not surprising, the balanced menu not only saturates but also helps to lose weight.

The basic principles of proper nutrition are pendant feed techniques, they should be at least 6 per day:

1. First, you have to have breakfast.This causes all the metabolic processes of the body in the morning.Ideal dishes for breakfast can be porridge, grated eggs or omelet.You can still eat in a few hours.Fruit salads, yogurt, green tea are suitable for mint.
2. Lunch definitely contains meat, but not fat, fried pork.It is advisable to use chicken for PP.
3. The fourth meal is vegetables or sacred fruit dishes.
4. The next dinner may consist of baked fish, light side dishes or dairy products.
5. The last meal can also be saturated with vegetables.You can then drink 1 cup kefir.

All exercises that help to get rid of extra pounds at home are focused on weight loss.This includes active swings with hands and lungs, jumping on a rope and a bar.

A sports complex every day at home

From childhood we had known training.After all, in kindergarten, teachers showed how to hit arms and legs.The first exercise to lose weight can start warm at home.All muscles in the body for fifteen minutes.

Exercises that are designed to fight extra pounds should be carried out at once.

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

Easy for beginners and full

Those who have just begun to turn their body into an ideal are quickly tired of long exercise, so the complex can initially consist of three exercises. The Complex of Physical Exercises begins after mandatory Tbilisi:

1. Stand on the shelf: the legs are placed on the shoulder width, folding your hands with seams.Slowly inhale and start raising your hands.Raise and fix your hands, hold them in this position for a few seconds, reduce them.This exercise helps to improve the relief of the hands.
2. The second step may be the front of the body.This is a simple exercise where you can try your feet with your hands.Thus, flexibility develops.
3. The third stage is squats.Strengthening glutal muscles, improving flexibility.One little secret: Squats help the intestines accelerate their work, so life waste does not occur in the body.If you are eating daily according to an individually designed curriculum, for a girl, then you can achieve excellent results after 6 months.The buttocks are raised, the muscles are strengthened and the legs become worse.

For burning subcutaneous fat

The intense exercise that can be performed every other day should have two goals - fat burning and muscle pumping.

In order to successfully remove subcutaneous fat deposits, a long cardio exercise and a low carbon diet are used.Some nutrients recommend that you train on an empty stomach at all, and other doctors recommend an increase in cardio exercise time.

The opposite classes will help to get rid of fat deposits:

1. Cardio.It is either on -site running, or working on an exercise bike.The time of such training is 40 minutes to an hour and a half.The first 40 minutes is the heating of the muscles and strengthening the cardiovascular system and begins only after the intense burning of fat.
2. Slow cardio exercise on an empty stomach.This type of exercise, for example, fast walking.The big plus of such a training is that you do not need to visit the gym, you can walk around the house.If you have a dog, then you can go in the morning, without breakfast, take a quick step with your favorite animal.

Energy for all groups of muscles for relief

After mandatory Cardirakirazminka, you can start performing exercises aimed at improving body relief.

For classes, you need to buy small dumbbells weighing 1 kg.They can successfully replace bottles full of water.Gradually, the weight of the dumbbells should be increased or added to each force exercise.

For the beautiful relief of the buttocks - Squats with dumbbells.We reduce our hands in the face and square, at the time of the square, we put our hands on the dumbbells and try to put it on the floor in front of us.Repeat three times, sprinkle fifteen times.

For the relief of the hands.Raising and reducing dumbbells, damping from the floor, bar exercise.Read more about weight loss on the link.

Planck - a unique exercise calculated For all the muscles of the bodyThe only difficulty is at least 40 seconds.To carry the bar, you need to stand on the shelf, both when weakening and freezing.It is imperative that watching the priest does not work and does not close the back.The body extends to one straight line on the slope.The bar is carried out on stretched hands, gradually moving to the elbows.

We lose weight at home: Effective exercise for fat burning and weight loss program

Beginners are suitable for training that do not require good physical training and durability:

1. Hoop.Working with the hoop helps to swallow excess pounds that are tightly settled on the thigh and waist.You can switch to the hoop for no more than 20 minutes per 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.Wave the legs - the lesson is simple, and slow exercises will help reduce the amount of subcutaneous fat at any age.
4. Trick.To move forward, you try to hug your feet - such an exercise is useful to reduce the fat layer and strengthen the calf muscles.
5. Press the pump.The most ordinary press - the exercise will not give us beautiful cubes, but will help accelerate fat burning, lumbar reflection, and strengthen the case muscles.

The loads should be in line with age.You can start doing the exercises as long as you are still a teen.

Under 30

A girl under the age of 30 is still quite young and active, and muscle fibers are very elastic.At this age, it is quite easy to decline in weight, using a conventional cardio exercise.

The cardiovascular system is not yet faded, so the girl can withstand a quick step for at least 40 minutes.

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

You can use a special lesson for the belly press.Using these exercises, you can strengthen the internal muscles of the press and remove the extra inches from the side in a short time.To perform this exercise, you need:

• Stand on the carpet or on a large towel;
• We put our feet on the knees, place the shoulders width;
• We put our hands on it;
• Slowly raise your feet to remove;
• Fix them for a few seconds;
• The inspiration is slowly low.

We do the exercise fifteen times, with three approaches with a small break.

At the age of 30-40

After 30 years, human muscles lose elasticity and become more difficult to return.Metabolism is slowed down, the body does not process incoming foods so quickly, so after 30 years it should be more careful about its nutrition.

Effective weight loss exercises can become:

1. Mandatory daily warm. Because the muscles are no longer as elastic, it is impossible to start intensive classes immediately, for at least 5-11 minutes it is necessary to warm your body.
2. Squats. They can be done at any age if the pressure allows.
3. Angled in front. Very effective action on the lower back.
4. Shrubs with arms and feet.
5. Exercises dumbbells. The optimal weight of dumbbells for exercises should be 2 kg.

After 40-45 years

Full women who have reached the age of 40 sometimes have no desire to return to the former form.They believe that after 40 years it is already impossible to regulate the figure.However, this is not the case.Many dieticians recommend sports at any age.Sporty figure and suitable muscles can enlarge young people.

After 40 years, exercises for women should not be too intense.Warming can start with simple exercises:

1. Circular head movements for 15 seconds from left to right, then right to left.This exercise helps to stretch the neck muscles and increase blood flow to the head.
2. Circular movements of the thigh and pelvis.Slow rotation of the hips, hands on the belt.You have to try to get the most left to the left, then slowly "move yourself" to the right.
3. Inclinies are needed.It is necessary as it turns out.
4. Squats.A very important part of the training.Make sure you perform 15 squares in each lesson.
5. Vacuum.One of the most exciting exercises, it helps to reduce the internal press muscle pump and the fat layer on the stomach.The vacuum is performed 3-4 times a day.Lying on the back, knees bent on your knees, and remove the whole air from yourself.To move the stomach, as if it is "flows to the spine."Keep breathing in this position for at least 40 seconds.If this does not work, then you can slowly remove the air, but without resting the internal muscles.The next day, you can feel the pleasant pain inside, and the stomach will gradually fit.

A set of weight loss exercises designed for women for 40-45 years consists of two phases: cardio aerobics elements and dumps.The weight of the dumbbells should not exceed 1 kg, the time per exercise is at least 3 minutes.

Tips for home sports

At home training is possible with the necessary conditions.Alternatively, you can use techniques such as:

1. Water.Water is essential during the lesson, but you should drink it with small drops.It is best to prepare a bottle of water in order not to be distracted from the cooking and not to go into the kitchen.
2. Do not hurry conclusions and throw classes if the weight is "increased".Perfect weight loss 1 kg per week.In one month you can throw 4-5 kilograms without the use of additional stimulating agents.
3. You cannot take pills for weight loss, soothing and diuretic remedies.They act instantly, but the body is huge.

It is best to start playing sports according to your favorite TV program or series.So the training will almost inadvertently pass.Gradually, you can abandon the TV series when the sport becomes a habit.

Fitness Trainer Harley Pasternak

It always recommends that it is awakened and full of those who are defined.The main desire is to take at least 10,000 steps a day, except for mandatory exercise.Special electronic fitness bracelets will help you.The coach offers free minutes to use fresh air.

Pilates Coach Kit Rich

It advises you to train daily for 30 minutes or spend 5 km.No exercise can be missed, otherwise the desire to continue extra weight will disappear immediately.The effect of the classes will be more noticeable if you have an alternative running and a 30 -minute lesson.These tips are good because for their performance you do not need to go to the gym.

Certified coach Jessica Smith

Do not pay attention to calculating calories.All ideas about how much fat leaves each exercise should be dropped.It is best to think about your health, how to improve health after exercise, the body's lightness.Positive attitudes will help you quickly and for a long time in the shape of the figure.

Key findings

Losing weight at any age will inevitably lead to a positive result.

What is important for creating an effective curriculum for home -losing girls fat and weight loss, I remember:

1. First, you need to change the meal, add fresh vegetables and fruits to your diet, it is quite advisable to replace the cakes on yogurt.
2. It is wrong to immediately hurry to sports.It is full of sprains, pain not only in the muscles.The internal organs are gradually increasing, so the loss of urgent weight in the form of intense exercise can only harm and even cause diseases of the cardiovascular system.
3. If you start warming up for a 15 -minute warming and gradually increasing your workout, this will help you with the figure of your dreams in a short time.
4. The most important thing is to give up!