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

A beautiful figure and a slender body is a dream!

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

Where to start playing sports at home for a girl

The most important thing is the mood.If you do not believe in your strength, then nothing will work out.You need to choose a place for your training in the apartment, purchase special clothes, a rug, dumbbells, ribbons or a rope.

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

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

Nutrition and physical activity

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

The basic principles of proper nutrition are the techniques of hearty food, they should be at least 6 per day:

1. First of all, you need to have breakfast.This triggers all the metabolic processes of the body right in the morning.Ideal dishes for breakfast can be porridge, scrambled eggs or omelet.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 baked fish, light side dish or dairy products.
5. The last meal can also be saturated with vegetables.After that, you can drink 1 cup of kefir.

All exercises that help get rid of extra pounds at home are focused on losing weight.These include active swings with hands and lunges, jumping on the rope and a bar.

Sports Complex for every day at home

From childhood, we have been familiar with exercise.After all, in kindergarten, educators showed how to 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 aimed at combating extra pounds must be performed at the same time every day.

Morning hours are suitable for physical exertion.In the morning, half an hour before the start of training, you need 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 turn their body into an ideal, quickly get tired of long training, so the complex can only consist of three exercises at first. A complex of physical exercises begins after a mandatory warm -up:

1. Stand in the rack: the legs are placed on the width of the shoulder, lower your hands at the seams.Slowly inhale and start the side raising of your hands.Raise and straighten your hands, hold them in this position for several seconds, lower them.This exercise helps to improve the relief of the hands.
2. The second step can be the tilts of the body forward.This is an easy exercise, during which you can try to clasp your legs with your hands.Thus, flexibility develops.
3. The third stage is squats.Strengthening the gluteal muscles, improving flexibility.One little secret: squats help the intestines to speed up 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, then after 6 months you can achieve excellent results.The buttocks will pull up, the muscles will strengthen, and the legs will become more hardy.

For burning subcutaneous fat

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

For successfully getting rid of subcutaneous fat deposits, long -term cardio training and low -carb diet are used.Some nutritionists advise to train at all on an empty stomach, while other doctors give recommendations on increasing the time of cardio training.

Counterly selected classes will help to get rid of fat deposits:

1. Cardio.This is either a run on the spot or work on an exercise bike.The time of such a training is from 40 minutes to an hour and a half.The first 40 minutes is the heating of the muscles and the strengthening of the cardiovascular system, and only then the intensive burning of fat begins.
2. Slow cardio training on an empty stomach.This type of exercise is, for example, fast walking.A 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 right in the morning, without having breakfast, go for a walk with a quick step with your favorite pet.

Power on all groups of muscles for relief

After a mandatory cardirakirazminka, you can start performing exercises aimed at improving the relief of the body.

For classes, you need to purchase small dumbbells weighing from 1 kg.They can successfully replace the bottles filled with water.Gradually, the weight of dumbbells must be increased or added to each force exercise.

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

For the relief of the hands.Raising and lowering the dumbbells, push -ups from the floor, the exercise of the bar.Read more about exercises for losing weight by the link.

Planck - a unique exercise calculated For all body muscles, the only difficulty is to hold out for at least 40 seconds.To perform the bar, you must stand in the rack, as when squeezing, and freeze.It is necessary to watch the priest does not stick out and the back does not bend.The body is extended to one straight line under the slope.The bar is performed on outstretched hands, gradually switching to the exercise on the elbows.

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

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

1. Hoop.Working with a hoop helps to throw off extra pounds that settled tightly on the hips and waist.You can twist the hoop for no more than 20 minutes a day.
2. Planck.Any lady 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 fat at any age.
4. Tilts.To lean forward, trying 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, outline the waist and strengthen the muscles of the case.

Loads must correspond to age.You can start performing exercises while 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 quite easy to drop the weight, using conventional cardio training.

The cardiovascular system is not yet worn out, so the girl is able to withstand walking with a quick step 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 abdominal press.Using this exercise, you can strengthen the inner muscles of the press and remove extra centimeters from the sides in a short time.To perform this exercise, you need:

• lie on a rug or a large towel;
• We bend the legs in the knees, placing them on the width of the shoulders;
• We put our hands behind the head;
• on the exhale slowly raise your legs;
• fix them for a few seconds;
• On inspiration slowly lower.

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

At 30-40 years old

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

Effective exercises for weight loss at home can become:

1. Mandatory daily warm -up. Due to the fact that the muscles are no longer so elastic, it is impossible to immediately start intensive classes, 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. 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 have reached 40 years old sometimes have no desire to return the former form.They believe that after 40 years it is already impossible to put the figure in order.However, this is not so.Many dietitian doctors recommend playing sports at any age.A sports figure and fit muscles can extend youth.

Exercises for ladies after 40 years should not be too intense.Warm up 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 stretch the muscles of the neck and increase blood flow to the head.
2. Circular movements of the hips and pelvis.Slow rotation of the hips, hands on the belt.You need to try to bend to the left as much as possible, then slowly “transfer yourself” to the right.
3. The inclinations are required.It is necessary to bend as much as it turns out.
4. Squats.A very important part of the training.Be sure to perform 15 squats each lesson.
5. Vacuum.One of the most interesting exercises, it helps to pump the muscles of the inner press and reduce the fat layer on the stomach.The vacuum is performed 3-4 times a day.Lying on your back, bend your legs in your knees and exhale the whole air from yourself.To drag the stomach, as if he "stick to the spine."Hold your breath in this position for at least 40 seconds.If it does not work, then you can slowly inhale the air, but without relaxing the internal muscles.The very next day, you can feel a pleasant pain inside, and the stomach will gradually become more fit.

A set of weight loss exercises, intended for women in 40-45 years, consists of two phases: cardio with aerobics elements 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 sports at home

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

1. Water.During class, water is necessary, but you need to drink a little with small siples.In order not to be distracted from training and not to run into the kitchen, it is better to prepare a bottle of water in advance.
2. Do not rush with conclusions and throw classes if the weight “risen”.The perfect weight loss is 1 kg per week.In a month, you can throw 4-5 kilograms without the use of additional stimulating agents.
3. You can not take pills for weight loss, laxative and diuretics.They act instantly, but the body is huge.

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

Fitness trainer Harley Pasternak

It recommends always to remain awake and full of strength to those who are determined.The main wish is to make at least 10,000 steps per day, in addition to mandatory training.Special electronic fitness braces can help this.The coach suggests using any free minute for walking in the fresh air.

Pilates coach Kit Rich

It advises to carry out training daily for 30 minutes or run 5 km.Not a single training can not be missed, otherwise the desire to continue the struggle with excess weight will instantly disappear.The effect of classes will be more noticeable if you alternate running and a 30-minute lesson.These tips are good in that for their performance you do not need to go to the gym.

Certified coach Jessica Smith

Do not focus on the calculation of calories.All thoughts about how much fat leaves with each training session should 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 to quickly and for a long time bring the figure into the shape.

The main conclusions

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

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

1. First you need to change the nutrition, add fresh vegetables and fruits to your diet, replace cakes on yogurt is quite feasible.
2. It’s wrong to rush into sport right away.This is fraught with sprains, pain not only in the muscles.The internal organs are gradually growing fat, so emergency weight loss in the form of intense training with heavy loads can only harm and even lead to 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 the figure of your dreams in a fairly short time.
4. The most important thing is not to give up!