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

A beautiful figure and a thin body is a dream!

But if a full woman with an unhealthy face is reflected in the mirror, it means it's time to change for the better.Work, keeping the home takes a long time.But the time for your training can be found.We will show you how to turn your picture 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.You have to choose a place for your training in the apartment, buy special clothes, a rug, dumbbells, ribbons or a rope.

If it is not possible to buy all the accessories, then you can use plastic bottles of water instead of dumbbells, and the carpet can easily replace a thick towel.Once the opportunity creates, it is necessary to adopt sports equipment, it will give more confidence and desire to play sports.

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

Food 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 be saturated but also helps to lose weight.

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

1. First of all, you need to eat breakfast.This causes all the metabolic processes of the body immediately in the morning.Ideal dishes for breakfast can be porridge, scrambled eggs or omelets.After a few hours you can eat again.Fruit salads, yogurt, mint green tea are suitable.
2. Lunch necessarily includes meat, but not fat, fried pork.For PP, it is preferable to use the chicken.
3. The fourth meal is a vegetable or just fruit dish.
4. The other dinner can consist of roasted 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 shakes with hands and lunges, jumping on the rope and a bar.

Sports complex for every day at home

Since childhood, we have been familiar with training.After all, in kindergarten, teachers showed how to cook their arms and legs.The first home weight loss training can be started with a warm finish.Enjoy all body muscles for fifteen minutes.

Exercises aimed at combating extra pounds should be performed at the same time every day.

Morning hours are suitable for physical exercise.In the morning, half an hour before the exercise begins, you should eat breakfast.It is desirable for the food to be saturated with protein.Eggs, chicken breast and legumes are perfect.

Simple for beginners and full

Those who have just begun turning their bodies into an ideal are quickly tired of long training, so the complex can only consist of three exercises at first. A complex of physical exercise begins after a mandatory warm:

1. Stand on the shelf: the legs are placed at the shoulder width, lower your hands on the stitches.Slowly absorb and start raising the side of your hands.Raise and run your hands, hold them in this position for a few seconds, lower them.This exercise helps to improve hands relief.
2. The second step can be the slope of the body forward.This is an easy exercise, during which you can try to grab your feet with your hands.Thus, flexibility develops.
3. The third stage is meetings.Strengthening gluteal muscle, improving flexibility.A small secret: meetings help the intestines to speed their work, so loss of life does not last in the body.If you collect daily according to a training program individually compiled for a girl, then after 6 months you can achieve excellent results.The buttocks will retreat, the muscles will strengthen and the legs will become bolder.

For the burning of subcutaneous fat

Intense training, which can be performed every other day, should have two goals - fat burning and muscle pumping.

To get rid of the subcutaneous fat deposits successfully, cardio -long -term and low fuel diet are used.Some nutritionists advise training at all on an empty stomach, while other doctors make recommendations for increasing cardio training time.

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

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

Power in all muscle groups for relief

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

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

For a beautiful buttock ground - Squats with dumbbells.We reduce our hands with dumbbells on our face and gathering, during the meeting, we run our hands with a hand and try to lower it to the floor in front of us.Repeat three times, collecting fifteen times.

To relieve hands.Raising and lowering dumbbells, pushing from the floor, exercise of the ribbon.Read more about the weight loss exercises from the connection.

Planck - a unique computed exercise For all body muscles, the only difficulty is to keep at least 40 seconds.To perform the ribbon, you need to stand on the shelf, as when squeezing and lifting.It is necessary to look at the priest does not stick and the back does not bend.The body lies in a straight line under the slope.The grass is performed in the hands stretched, gradually switching to the workout on the elbows.

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

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

1. Bracelet.Working with a pin helps to throw extra pounds that were tightly placed on the hips and the waist.You can turn the stake for no more than 20 minutes a day.
2. Planck.Anydo lady can stay in the grass, even the most inexperienced, but you can start from 20 seconds a day.
3. twin.To shake your feet - learning is easy, and slow exercises will help reduce the amount of subcutaneous fat at any age.
4. recliner.To bend forward, trying to hug your feet - such an exercise is useful for reducing the fat layer and strengthening the beef muscles.
5. Pumping the press.The most common press exercise will not immediately give us beautiful cubes, but will help accelerate fat burning, describe the waist and strengthen the muscles of the matter.

The loads must correspond to age.You can start doing exercises while you are still young.

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 lose weight, using conventional cardio training.

The cardiovascular system is still not tired, so the girl is able to resist walking at least 40 minutes.

Active exercises, such as wings and legs, gatherings, jumping jumps, are quite suitable for those who have not been 30 years old.

You can use a special lesson for the abdominal press.Using this exercise, you can strengthen the inner press muscles and remove extra centimeters from the sides in a short time.To perform this exercise, you must:

• lie in a carpet or a large towel;
• We bend our legs to the knees, placing them in the shoulder width;
• We put our hands behind our heads;
• In the extraction slowly raise your legs;
• Adjust them for a few seconds;
• In slowly lower inspiration.

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

At the age of 30-40

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

Effective Weight Loss Exercises can be done:

1. Obligatory daily warm obligation. Due to the fact that the muscles are no longer so elastic, it is impossible to start intense classes immediately, 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. Sloping forward. A very effective activity to strengthen the lower back.
4. Gemini with wings and feet.
5. Dumbbell exercises. The optimal weight of dumbbells for exercises should be 2 kg.

After 40-45 years

Full women who have reached 40 years old never want to return their previous form.They believe that after 40 years it is already impossible to put figures in order.However, this is not the case.Many dietary doctors recommend playing sports at any age.A sports figure and capable muscles can extend the youth.

The exercises for the ladies after 40 years should not be too intense.Heating can start with light exercises:

1. Circular head movements for 15 seconds from left to right, then from right to left.This exercise helps to stretch the neck muscles and increase the blood flow to the head.
2. Circular movements of the buttocks and pelvis.Slow rolling of the buttocks, hands on the belt.You should try to bend to the left as much as possible, then slowly "transfer yourself" to the right.
3. Inclinations are required.It is necessary to bend as much as possible.
4. Squats.A very important part of the training.Be sure to conduct 15 meetings each lesson.
5. Vacuum, one of the most interesting exercises, helps to pump the inner press muscles and reduce the fat layer in the stomach.The vacuum is performed 3-4 times a day.Lying on your back, bend your legs to your knees and take all the air out of yourself.To pull the stomach, as if it "climbs into the spine".Hold your breath in this position for at least 40 seconds.If it does not work, then you can slowly absorb 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 appropriate.

A set of weight loss exercises, intended for women in 40-45 years, consists of two stages: cardio with aerobic elements and dumbbell energy classes.The weight of the dumbbells should not exceed 1 kg, the time for exercise is at least 3 minutes.

Tips to play sports at home

Home training is subject to the necessary conditions.In addition, you can use techniques such as:

1. Water during class, water is needed, but you should drink a little with small sips.In order not to be distracted by the exercise and not enter the kitchen, it is best to prepare a bottle of water in advance.
2. Do not rush with conclusions and throw classes if the weight "gets up".The perfect weight loss is 1 kg per week.In one month, you can throw 4-5 pounds without the use of additional stimulating agents.
3. You can't get weight loss pills, laxative and diuretics.They act immediately, but the body is large.

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

Harley Pasternak Fitness Coach

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

Pilates Coach Kit Rich

Advises to conduct training daily for 30 minutes or run 5 km.No single training can be lost, otherwise the desire to continue the over -weight war will disappear immediately.The effect of the classes will be more noticeable if you alternate jogging and a 30-minute lesson.These tips are good in what for their performance you do not need to go to the gym.

Ifiederized coach Jessica Smith

Do not focus on calorie calculation.All thought of how fat leaves with each training session should be thrown from your head.It is better to think about your health, how health improves after training, body softness.A positive attitude will help to quickly and for a long time bring the figure into shape.

The main conclusions

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

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

1. First you need to change the food, add fresh vegetables and fruits to your diet, replace cakes in yogurt is quite possible.
2. It is wrong to rush immediately to the sport.This is filled with sprains, pain not just in the muscles.Internal organs are gradually increasing fat, so loss of urgent weight in the form of intense training with heavy loads can only damage and even lead to disease of the cardiovascular system.
3. If you start with a 15-minute heat and gradually increase training time, this will help you make the picture of your dreams in a fairly short time.
4. The most important thing is not to give up!