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

A good impression and a slender body are a dream!

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

Where to start practicing sports at home for a girl

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

If it is not possible to buy all accessories, you can use plastic plastic bottles instead of dumbbells and the carpet can easily replace a towel often.As soon as the opportunity presents, it is necessary to acquire sports equipment, it will give more trust and desire to practice sports.

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

Nutrition and physical activity

A few years ago, the principles of correct diet were born.And this is not surprising, the balanced menu helps not only to be saturated, but also helps to lose weight.

The basic principles of correct nutrition are abundant food techniques, at least 6 per day should be:

1. First of all, 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 omelette.In a couple of 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 preferable to use chicken.
3. The fourth meal is vegetable or purely fruit dishes.
4. The next dinner can consist of oven in the oven, light contours or dairy products -caseari.
5. The last meal can also be saturated with vegetables.After that, you can drink 1 cup of kefir.

All exercises that help you get rid of extra kilos at home are concentrated on weight loss.These include active oscillations with hands and lunges, jumping on the rope and a bar.

Sports complex for every day at home

Since childhood, we are familiar with the exercise.After all, at kindergarten, educators showed how to knead the arms and legs.The first training for weight loss at home can be started with a heat.Knead all the muscles of the body for fifteen minutes.

The exercises aimed at fighting extra kilos must be performed simultaneously every day.

The 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 the food is saturated with proteins.Eggs, chicken breast and legumes are perfect.

Simple for beginners and full

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

1. Put in the rack: the legs are positioned on the shoulder width, lowers the hands on the seams.Slowly inhale and the side begins by raising your hands.It raises and straightens your hands, keep in this position for several seconds, lowered them.This exercise helps to improve hands relief.
2. The second step can be the inclinations of the body forward.This is an easy exercise, during which you can try to tighten your legs with your hands.Therefore, flexibility develops.
3. The third phase is the squats.Strengthen the buttock muscles, improve flexibility.A small secret: squats help the intestines to accelerate their work, therefore the waste of life does not focus on the body.If you crouch every day based on a training program compiled individually for a girl, after 6 months you can get excellent results.The buttocks will pull up, the muscles are strengthened and the legs will become more resistant.

To burn subcutaneous fat

Intensive training, which can be performed on alternate days, must have two goals: burning fat and pumping the muscles.

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

The contrary lessons will help to get rid of fat deposits:

1. Cardio.This is a run on the spot or works on a training bike.The time of this 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 only then does the intensive combustion of fat begins.
2. Cardio workouts slowly on an empty stomach.This type of exercise is, for example, to walk fast.A great advantage of this training is that it is not necessary to visit the gym, you can walk through the house.If you have a dog, then you can go right in the morning, without having breakfast, take a walk with a quick step with your favorite domestic pet.

Power on all groups of muscles for relief

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

For lessons, it is necessary to buy small dumbbellies that weigh from 1 kg.They can successfully replace the bottles filled with water.Gradually, the weight of the dumbbells must be increased or added to each force of force.

For a beautiful soil of buttocks - Squts with dumbbells.We reduce our hands with dumbbells in the face and squats, during the squat, we double our hands with dumbbells and try to lower them on the floor in front of us.Repeat three times, crouched fifteen times.

For the relief of the hands.By raising and lowering the dumbbells, pushes from the floor, the exercise of the bar.Read more about the exercises to lose weight from the link.

Planck - A single exercise calculated For all the muscles of the body, the only difficulty is to resist for at least 40 seconds.To perform the bar, you have to stay in the rack, like when it tightens and blocks.It is necessary to look at the priest does not protrude and the back does not bend.The body is extended to a straight line under the slope.The bar is performed on tense hands, gradually passing to the exercise on the elbows.

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

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

1. Circle.Working with a circle helps to throw away extra kilos that have placed themselves firmly on the hips and on life.You can rotate the circle for no more than 20 minutes a day.
2. Planck.Any lady can stay in the bar, even the most inexperienced, but you can start from 20 seconds a day.
3. Twins.To shake your feet: the lesson is easy and slow exercises will help reduce the amount of subcutaneous fat at any age.
4. Inclinations.To protrude forward, trying to embrace your legs: such an exercise is useful to reduce the layer of fat and strengthen the calf muscles.
5. Press pumping.The most ordinary printing exercise will not immediately give us beautiful cubes, but will help accelerate the combustion of fat, outline life and strengthen the appropriate muscles.

Loads must correspond to age.You can start performing exercises while it is still a teenager.

Up to 30 years

The girl under the age of 30 is still quite young and active and the 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 consumed, so the girl is able to resist walking with a quick step of at least 40 minutes.

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

A special lesson for abdominal printing can be used.Using this exercise, you can strengthen the internal muscles of the printing and remove extra 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, putting them on the width of the shoulders;
• We put our hands behind the head;
• at the epraction it slowly raises the legs;
• Repair for a few seconds;
• On slowly lower inspiration.

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

At 30-40 years

After 30 years, human muscles lose their elasticity and becomes more complicated to return it.The metabolism slows down, the body does not elaborate food coming so quickly, so after 30 years it should be more attentive to its diet.

Effective exercises for weight loss at home can become:

1. Compulsory daily heat -Up. Due to the fact that the muscles are no longer so elastic, it is impossible to immediately start intensive lessons, at least 5-11 minutes it is necessary to heat the body.
2. Squat. They can be made at any age, if the pressure allows it.
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 the exercises should be 2 kg.

After 40-45 years

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

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

1. Circular head movements for 15 seconds from left to right, then from right to left.This exercise helps to lengthen the neck muscles and increase blood flow to the head.
2. Circular movements of the hips and pelvis.The slow rotation of the hips, hands on the belt.You have to try to bend on the left as much as possible, then "transfer" to the right.
3. Inclinations are required.It is necessary to bend as much as it is discovered.
4. Squat.A very important part of the formation.Make sure to perform 15 squats each lesson.
5. Empty.One of the most interesting exercises helps to pump the muscles of the internal printing and reduce the fat layer on the stomach.The void is performed 3-4 times a day.Lie on the back, bend your legs on your knees and exhale the entire air from yourself.To drag the stomach, as if "it attaches to the spine".Keep your breath in this position for at least 40 seconds.If it doesn't work, you can slowly inhale the air, but without relaxing the internal muscles.The next day, you can feel a pleasant pain inside and the stomach will gradually become more fit.

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

Tips to practice sports at home

Training at home is subject to the necessary conditions.In addition, techniques such as:

1. Waterfall.During the lesson, water is needed, but you have to drink a little with small curtains.In order not to be distracted by training and not come across the kitchen, it is better to prepare a bottle of water in advance.
2. Do not rush with conclusions and launch lessons if the weight "rises".The perfect weight loss is 1 kg per week.In a month, you can launch 4-5 kilograms without the use of additional stimulating agents.
3. You cannot take pills for weight loss, laxative and diuretic.They act instantly, but the body is enormous.

It is better to start practicing sports with your favorite television program or series.Therefore, training will pass almost imperceptibly.Gradually, you can abandon the television series when sport becomes a habit.

Fitness Trainer Harley Pasternak

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

Pilates Rich Kit Coach

Recommends training daily for 30 minutes or running 5 km.It is not possible to lose a single training, otherwise the desire to continue the struggle with the excess weight will disappear immediately.The effect of the lessons will be more evident if the race and a 30 -minute lesson alternates.These suggestions are good as for their performance it is not necessary to go to the gym.

Jessica Smith certified coach

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

The main conclusions

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

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

1. First you have to change nutrition, add fresh vegetables and fruit to your diet, replace the yogurt cakes is quite feasible.
2. It is wrong to run immediately in sport.This is fraught with distortions, pain not only in the muscles.The internal organs are gradually cultivating fat, therefore emergency weight loss in the form of intense training with heavy loads can only damage and even lead to diseases of the cardiovascular system.
3. If you start with a 15 -minute heating and gradually increase the training time, this will help you make the figure of your dreams in a fairly short time.
4. The most important thing is not to give up!