The better waist, a uniform stomach, steep hips, elastic breasts - a slender figure - the dream of many girls and women. If your forms are not perfect, but you are ready to work on your body, to reach the 90*60*90 precious parameters, you will need a low -diet and a set of weight loss exercises. This will help you get rid of extra pounds, increase skin elasticity and improve the overall tone of the body. Let's talk about how to lose weight at home using fitness training.
How to make aptitude at home correctly
Losing weight is a long process that requires a combination of low calorie nutrition and physical effort. If you do not want to participate in gym training to reach precious forms, a weight loss exercise complex will help you. For the process of burning fat to be more efficient and overweight slowly and gradually decreases, it is necessary to observe the main principles of sports training, recommended by well -known fitness coaches and professional athletes.
Regularity of classes
The sustainable result for home weight loss can be achieved using regular fitness exercises. If you are just starting to play sports, the frequency of classes 2 to 3 times a week will fit you. The most advanced fitness women can increase the number of training to 5-6 times with a mandatory day a day of rest. Physical activity is recommended to gradually increase that it does not overload the muscles and do not lose motivation for the sport.
Training Duration
The main fat burning occurs half an hour after the start of the lesson. Therefore, for rapid weight loss, start with 30 to 40 minutes a day, gradually increasing the duration of training to one hour. During classes, pay attention to your well. Excessive physical activity can lead to undesirable injuries and an overtraining state.
Time of classes
The best time for cardio exercises is the morning clock, when the metabolic rate reaches the maximum. Therefore, training by 12: 00 a day will help you deal with extra pounds and increase muscle tone. Afternoon time is best suited for sports exercises for elaborating muscle relief and a mass set. In addition, regular night training will help you relieve psychological stress after a difficult business day. The ideal period for sports after lunch: from 16h00 to 20h00.
Defining the goal and a variety of training
It is recommended to elaborate a muscle group with qualitatively and distribute the load in other parts of the body according to the residual principle. For example, on Monday, 80% of the time you will download the press, on Wednesday, pay the main attention to the lower body and, on Friday, works in the muscles of the hands and chest. Thus, in a week you will efficiently efficiency all major muscle groups without overloading your body with sports exercises.
Balanced diet
If you seriously decide to lose weight at home, you will not be able to do without competent dietary restrictions. Delete harmful and high calorie products from the diet, spend 1-2 times for a week, make a food diary and follow the general calorie content of your diet daily. All of this will help you lose weight quickly and reach dear forms.
Effective complex of household losses for weight loss
It will get rid of overweight by training at home, you can with the help of complex exercise for different muscle groups. Choose physical activity, focusing on your sports training and well -being -current. If you just started training, you will have 2-3 enough approaches from 10 to 15 times. If you have been sports for a long time, feel free to increase the number of approaches and repetitions to the fullest.
Complex exercises for the abdomen and sides
Fat deposits in the stomach and sides are a headache of many women. You can reduce your waist and remove a flabby stomach using simple, easy -to -press exercises. This regular training is an effective remedy for jumping folds on the sides. They increase the tone and elasticity of the press muscles, make the waist thin and elegant.
A set of exercises to lose weight from the abdomen should include sports elements in the upper press, lower press, and abdomen's oblique muscles. In the article "What exercises do you need to be done to remove the stomach and the sides? " We examined in detail the training resources for this problem area. By adding these fitness exercises to lose weight and sides to your training schedule, you will quickly get rid of excess fat deposits.
Leg weight loss of legs, buttocks and hips
Getting rid of extra centimeters on the hips and squeezing the buttocks will help simple and light fitness exercises. Pay attention to this training several times a week and then quickly achieve a good result. The best exercises for this problem area are:
- Squat.During the performance of these exercises, most leg muscles (hips and buttocks) work. This is why they are the most effective tool for losing weight. The more you squat, the more muscles it works. As an additional load, it is recommended to use small dumbbells.
- Terminals- A decent addition to squat. There are many options for this exercise: forward, back, right and left. The lower you squat at the time of attacks, the more effective this exercise for weight loss. Performing a sports element, make sure the knee is at an angle of 90 degrees from the thigh, keep your back straight. To maintain balance, take the back of the chair.
- Twins- A great option to study the main leg muscles. You can do exercises standing or lying. If you want to increase your training efficiency, mix your lungs and oscillations into an element.
For example, take a thrust back with your right foot, hold your hand with your hand. In inspiration, lift your right leg forward, in exhalation, return to the starting position. This fitness option is provided by the high quality study of the hips and buttocks muscles.
Note that in the next article you will learn about the general recommendations on how to lose weight on your legs.
Simple and light exercises for the back and hands
A flat back, strong lumbar muscles, rounded shoulders and a beautiful shape of the hands give the female figure a special beauty, harmony and charm. To strengthen the necessary muscle groups, increase the tone of the upper body and burn excess fat will help a set of exercises for the weight loss of the back and hands:
- Push -ups- A great option to train the muscles of the hands, chest and back. As the main burden of this exercise is the weight of the body. If you are physically difficult for you to do -up -ups on the floor, trust a bank or sports table.
- Dumbbell increasesGive a good load in biceps and triceps. There are many options for these exercises. The climbs are performed: by direct or reverse grip in front of themselves, straight or doubled in the elbows with hands, behind the head, etc. Choose the options at your discretion.
To lose weight, it is recommended that these exercises be performed using small dumbbells and many repetitions. For example, 2-3 approach 50 to 100 times with 2-3 kg dumbbells. If you want to elaborate muscle relief, you need to make a minimum of heavy weight repetitions. The load in this case should be selected individually.
Power Exercises for Men for Weight Loss at Home
The male complex of exercise to lose weight at home should include load exercises and cardio strength. This training approach is effective for reducing overweight and the development of energy indicators. Cardio-Kerine perfectly the circulatory system and increase the general resistance of the body. The power complex increases muscle mass and a beautiful relief from the muscles.
Effective exercises for men:
- Jumping with a rope or running- A great option to warm in front of the power complex. To increase physical activity, use the training interval approach, alternating a different pace of classes.
- Bar or horizontal bars- Effective sports equipment to train all muscle groups. Performing pull -ups or push -ups, you will strive the muscles of the chest, arms and shoulders efficiently. In addition, the leg elevators in the Hang give a good load on the press and legs.
- Bar and dumbbellThey will help you get good relief using isolated exercises for the upper body muscles. They proved perfectly to the dumbbell elevators in the silent position biceps or the sloping seat, Romanian or other types of triceps rod and back muscles. Use different options for adherence of sports shells (hammer, rectum, reverse) to use multiple muscles during training.
Regular implementation of these simple and easy exercises will help you get a beautiful relief from the muscles, increasing strength and resistance. It is enough to allocate an hour to train several times a week for good sports results. Thanks to these classes, you can easily keep your body in perfect shape.
Dance exercises for weight loss at home
Dance Aerobics is a good way to quickly get rid of extra pounds. Such classes to energy and incendiary music offer excellent accusation of vigor, develop body plasticity and increase the overall resistance of the body. Also, while practicing fitness dance, you activate metabolism and train the cardiovascular system.
Dance aerobics combines instructions such as Latin, samba, rumba, jazz and even classic ballet. You can choose exactly the dance that is more like and training for your favorite melodies. In addition, dance exercises provide good physical activity in all muscle groups. During a lesson, you can burn a large amount of energy: up to 700 calories in one hour. Therefore, this species is so popular among other fitness exercises.
You can get involved in home dance aerobics using video training of popular fitness stars or a sports club under the guidance of an experienced coach. If you are in good physical form, choose active dances, for example, Latino or Rock and Roll. If you start training, you will adapt to you calmer, hard aerobika or oriental dances. Do not forget to get the mandatory warming -UP first and stretch after classes. This will allow you to adapt to intensive physical activity and relieve muscle tension after motor activity.
Losing weight at home requires a certain self -organization and discipline. Set clear goals and set the necessary tasks and then act clearly according to this plan. Regularly performing complex exercises for rapid weight loss and adherence to balanced nutrition of low calorie, you can quickly get the perfect body shape.