An ardent desire to lose weight occurs not only in women but also in men. Someone is missing a thin and self-confidence, and for someone — it is vitally important to restore the health, to live fully, or, say, have a baby. But it is often the first thing that comes to mind, who want to lose weight — challenging economic diet incredible content, and it's up to strong starvation.
But the few who thinks that — in addition to the changes to their daily diet, it is necessary to take care of and a physical burden, and it is not necessary to buy an expensive subscription to a gym, you just need to explore a set of exercises for weight loss at home. Only when the right combination of proper nutrition and moderate physical load it is possible to achieve the desired results. Let's try from this day on, from this moment on to change their usual rhythm of life.
Where to start?
Exercise for weight loss — is not the first objective, it is not necessary to perform because of the stats, everything should go in the complex and in pleasure. With this attitude you can achieve results — all you need to do according to the wishes and not through force. What hard say about dieting. For starters, try the following:
- stop thinking and start acting;
- eat often, but small portions, oddly enough it works;
- expel finally from the diet flour products, fatty and spicy foods;
- eating for pleasure — if they are all the same, I wanted bread or dumplings — eat for health and not blame yourself. But do not overdo it;
- start slowly working out — whether it be a 10-15 minutes a day, and it is already a success;
- for sports it should be a good mood — not through strength;
- with each passing day increase the burden;
- drink more water-up to two liters;
- will definitely come in handy self-control.
Everything is done very simply — just now read the article, go for a walk, go to the store or to the market to buy vegetables, fruits, olive oil, herbs, nuts and tiles of black chocolate to uplift your mood. No need to create additional stress for the body, and so lacking in life, just gradually restore it to go way and then the mechanism of weight loss starts by itself.
The inventory, which will come in handy in the new sporting life
To start your journey of weight loss is not enough to just change your diet and score, the refrigerator the useful products in your home should appear and the correct items. That will come in handy for everyday sports activities:
- pad or sleeping pad, suitable for stretching exercises perform the exercises in the toner of the press;
- dumbbells, buy the first lightweight 1-2 kg are suitable for women and 3-5 for men;
- new sports clothes — it is very important for motivation and comfort.;
- a hula hoop weighing 1-2 kg, it is not easier.
In the future they may come in handy elastic, ribbon, skipping rope, fitball and other fitness machines, but for the beginning and the source list will be enough. Also be careful on where you spend or planning to perform the exercises. There should be enough light, spacious, clean, it should be possible to ventilate the room. Do this every day cleaning — it is also an additional burden on the body.
What exercise is suitable for the home?
At home you can do all of the exercises are taught on the sports courses. We have gathered for you the best exercise for weight loss and a few of the most useful habits for the body, after the development of their body will thank you.
So, the first and necessary habit — warm-up, without it, cannot begin to address. Do the sails, run in place, jump, mash your hands and neck. Warm-up should last no less than 15 minutes. It is now a persecution complex.
Squats. Oh yeah, the most simple, but many hate squats. But it is one of the effective exercises. The squat is a need to properly so that the thighs were parallel to the floor. At the beginning of the squat it is possible to on the chair, repeat this exercise 10-15 times for one approach. Later, increase the load up to 20-30 squats at the same time.
Planck. The classic exercise is aimed at strengthening all muscle groups. Just put on the ground, forearms parallel to each other and lift the torso, adjusting the feet on the socks. Maybe even just a half or two minutes. But it is for the beginning, gradually they will have to increase the run time.
The gangplank. Lying on your back, you have to Balk at his hands and feet on the floor and elevating high pan. Such exercises should be 15-20, not less.
Lis. One more thing with all the favorites, but very effective for weight loss exercise. Lying on your back lift your legs up. Alternately, no-touching sex, lower your legs down. Now put your hands behind your head, legs bend at the knees, the rest in the floor and lifting the cover.
By the way, plus one useful habit — a class should take place no less than half an hour, so when you get into the rhythm of a new life, then take each other's for rule.
If you want to lose weight, it is important to practice with weights, will increase the load and give your muscles tone. So, become straight, feet spread shoulder-width apart, dumbbells in hands, palms deployed to you. As you exhale raise your hand on the shoulder, on the inhale — lower. Do the exercise alternately, at least 10-15 times on the hand.
This is again the proper habit — watch out for breathing, this will facilitate the exercises and not so fast, you will be tired.
Once again the task with dumbbells — flexion of the hand in a horizontal position. Put two chairs next to as a sports bench. Lie on ones back and spread your arms to the side so that your elbows are under the hull. Exhale — join the hands in front of him, a deep breath — a lower to the original position. These movements are useful for strengthening the chest.
Exercises for the back: your original position — it is a little bit bent knees, legs far apart on the breadth of the pelvis. The blades need to connect, straighten your back and bend a little bit. In the hands — dumbbells, hands skip down. Exhale — breed arms to the sides, inhale — return to the original position.
These simple exercises for weight loss, provided that their everyday performance they are capable of providing the result already after a few weeks. Note that only in your area should be a few exercises on all muscle groups, but also the tonic class.
The final stage of training
This is an important point, because and the end of the exercise it is necessary to correctly, with the use of warm-up exercises. Re-do the sails, shake hands, walk slowly in a circle, perform a circular movement of the neck, spreading to the shoulders, fold the blades, consider the plan for tomorrow. After all, and it's an important question — when is the better and more comfortable to start practicing, what exactly should enter into the complex, which failed to do today, but it is necessary to repeat tomorrow. Analyze the day. Until you do, sit in the lotus position, put your hands on your knees, close your eyes, concentrate and sit in silence for a few minutes. Now slowly get off and you can go into the shower. Charging for today is over. Or do you want to retry?
Mental attitude
Exercise for weight loss at home include not only physical activity and proper nutrition, it is important to still and emotional attitude. Nothing hurts the courses from the field of anger management:
- weight loss — is not the goal, the goal is to become a healthy, slim and happy person and to maintain this state constantly. Remind yourself about it;
- go on yourself minutes of relaxation just lie down on the floor or on the couch, close your eyes and immerse yourself in the dark, try to imagine yourself in some kind of state of hypnosis;
- visualize the desired outcome: write down on a paper the expected weight and other parameters, to create a map of desire, where you draw yourself a slim person;
- correctly formulate thoughts, use the phrase "I lost weight/lost weight", "I'm a lean and healthy person", often use the word "health", "happiness", "harmony", "health", "target" and other words, which set in the desired fashion;
- using the mobile app for weight loss, they will remind you about classes, methods, food and cheer for the different images and phrases.
And yet it is important to communicate with like-minded people, with people, who, thanks to exercise for weight loss, managed to reach the goal, managed to stand on the rails of a healthy diet and lifestyle, don't miss, and you have this chance!