Slim figure – it is not only an indicator of beauty, but also health. The abundance of junk food, hours of sedentary work, lack of fresh air leads to an increase in body weight and the occurrence of various kinds of diseases.
Doctors recommend to allocate at least 30 minutes a day on teaching physical education. Access to the fitness centre is not mandatory, for busy people, there is a great alternative – exercise for weight loss at home.
The complex of active exercise will help to put in order the figure without the big costs of time and money. What is the most important, exercise regularly.
A simple exercise for beginners
People who have experience of the operation of fitness, you must start from the simple exercises that you body will gradually get used to the load. The optimal duration of training for beginners – 20 minutes.
All movements should be performed slowly, without the use of weighting. If the burden will seem insufficient, you can use small weights up to a weight of 1 units
Learn how to properly use weights for legs.
Each workout should begin with a warm-up. Exercise for beginners includes the following movements: the smooth rotation of the head (10-15 times), direct their hands to the front and back (10-15 times), the sleeve (8-12 times), pans (8-12 times), knees (10-15 times), the jumps on the spot (10-15 times). Warm-up prepares the body for the main part of the exercise and helps avoid injury.
Area for beginners, for quick weight loss, includes the following exercises (number of repetitions – 15 to 20 times):
- Squats: shallow squats with the current breeding direct hands forward.
- Lunges: alternate forward left and right legs. It is important that the knee must be knocked over at a right angle.
- Squats-plie: shoulder-width apart, put your feet, the socks turn to the side, do slow squats for 3 accounts, after which slowly rise.
- Simplified handles: take the emphasis on the floor, leaning on his knees and palms, push-ups at a slow pace. During the exercises, you cannot bend your back and pull your head up, must only move the hands. If he felt discomfort in the knees, then you need to put them under a low pillow or a towel.
- Exercises for the press: settle on your back, legs bend in knees, keep head hands, on the exhale slowly lift your shoulders on the inhale – to drop down. When the rise is not to be pulling on your neck, must climb only the shoulders – at the expense of the tension of the abdominal muscles.
- Lifting the buttocks: settle on your back, bend your legs at the knees, stretch your arms along the body, lift the buttocks, making rapid movements of the buttocks up and down. When lifting it is necessary to maximally compress the gluteus minimus muscles.
The above exercises for beginners help just 20 minutes you are going to put a good load for all "problem" areas: legs, hips, arms and shoulders, press. During the lessons you are allowed to do small breaks, but no more than 5 minutes. The end of the exercise it should be easy to stretching: sit on the floor, widely spread legs, slowly stretch the body forward, left, right.
To weight loss at home be quick, it is necessary to deal with an intensive program including strength and aerobic exercises. Aerobics leads to frequent heart rate monitor – binding conditions for efficient weight loss. Strength exercise helps to increase the tone and volume of the muscles, on which depends the beautiful relief figures. There are several systems of exercise at home:
- One day is devoted to aerobic exercise – running on a treadmill, dance aerobics, driving is not a stationary bike. The next day – force load, which includes exercises for all muscle groups.
- In the course of workout combining strength and aerobic exercises. For example, the profession begins with a 5-minute ride on the exercise bike, we also performed the exercises at the press, then 5 more minutes of aerobics, after which the exercise for the thighs.
In the implementation of effective exercise is to focus on a certain muscle group, but at the same time, they also work other muscles, which increases the effect of the training. To exercise in the home environment help to spend a maximum of calories, it is useful to use weights – dumbbells for 1.5–3 units it is Better to use a little weight, but do more repetitions.
How to remove a saggy belly and hips, it is necessary to do in the home exercise for the press. Here is a complex of the most effective exercise for the press (all to do exercises 20-30 times for 2-3 access):
Scissors
- Starting position: sit on your back, hands pull along the torso, lift the sock above the floor to 15 see
- Design: do the movements of the cross direct kicks, setting the stage for alternately up left and right legs.
Twisting
- Starting position: sit on the back, buy the hands to the head.
- Implementation: it is necessary to alternately lift bent legs at the knees and reach out to them in the opposite elbow.
Lateral twisting
- Starting position: sit on the floor on the side, the bottom hand stretch forward, the upper arm plug into the ear.
- Execution: do a side twisting, lifting legs, drag them elbow.
For the buttocks and thighs
Complex for the upper part of the legs and buttocks is focused on quick weight loss at home and the emergence of the elastic forms.
If you regularly pay on the lower part of the body of the payload, then very soon will appear the first pleasant change: catch the skin, leaving sagging muscles on the inner and outer parts of the thighs, a more rounded and flexible they become buttocks, alleviating cellulite.
Effective complex in the domestic environment should include the following exercises for weight loss buttocks and thighs (the number of repetitions – 20 to 30, 2-3 access):
Squats with dumbbells
- Starting position: spread the feet shoulder-width apart, take into the hands of dumbbells weighing 1.5–2 units
- Execution: deep squat, at the same time try to deduce your arms forward. The elbows when lifting the hands should "look" down. Squats are useful for the internal, front and back of the thighs. The use of dumbbells increases the pressure.
Lunges "Swing"
- Starting position: take into the hands of dumbbells, stand with your feet together.
- Execution: do alternate lunges right foot forward and backward. Perform on the other leg. Lunges contribute to the emergence of the beautiful buttocks.
Lunges with redirection hands back
- Starting position: take a dumbbell, perform a maximum lunge foot forward, take your hands behind your back, palms outward.
- Execution: keeping the tension in the hips, bring your hands back up and the mix blades. Exercise is useful for the front and outer part of the thighs, but also hands, shoulders and back.
Abduction feet to the elevated orientation of the supine
- Starting position: take the emphasis lying down, and as for push-ups.
- Execution: alternately, for legs to the side, at maximum distance, then return to the original position. Abduction feet to the elevated orientation of the lying down helps to form elastic hips.
For the arms and shoulders
Creating beautiful hands and arms requires performing exercises with weights. If during exercise the hips, buttocks and the press is using dumbbells, then it's a good burden on your hands.
It is also useful to carry out individual exercises for the hand: flexion under different angle or abduction with dumbbells forward, to the side.
They are also useful for the triceps and biceps of the classic pushups, in which to train your back, breasts, lis.
For shapely legs
Exercise for weight loss legs in the household to focus on the formation of the elastic hips, thighs without cellulite, good knees and a neat calf. For this, make the legs were slim, useful to deal with dance aerobics, regularly walk home in my socks. In the usual training include the following exercises (perform each for 30 to 45 times by 2-3 access):
Plie on the socks
- Starting position: place your feet shoulder-width apart, remove the socks out.
- Execution: take a ride on your socks, sit on the three bills, descend to the heel. Plie on the socks contribute to slimming the thighs, creating a beautiful calf.
Increase the legs
- Starting position: sit on the side, lean your elbow on the floor, pull the legs socks.
- Execution: lift maximum high top leg, then slowly lower. A useful exercise for the inner and outer surfaces of the thighs.
Mahi feet
- Starting position: legs together, straighten your back.
- Execution: perform the stroke of a pen foot forward, then set aside to step back, simultaneously pulling the torso forward. When Mahi are training the back and front surface of the legs.
Exercises for men
Diet for men and the domestic complexes of exercises, if performed regularly, it helps them lose weight, form a beautiful torso and of the press without a visit to the gym. Just like women, men show a twist for printing, the extension of the legs in lying down position, lunges, squats with weights. Dumbbells weight for men should be 8-12 units
Indicative home workouts for men contains the following exercises:
- twisting for printing;
- raise legs perpendicular body, lying on the back;
- push-up;
- lunges with weights;
- Stanovaya flavor with weights (dumbbells);
- mahi dumbbells forward, to the sides.
How to lose weight through exercise in a week at home
Exercises for fast weight loss at home should include both strength elements and aerobics. Useful to train every day twice a day.
For example, in the morning jog on the treadmill or engage on a stationary bike, and tonight is pay force load in the home.
Evening training should be full of exercises that used multiple muscle groups. Here is an indicative diagram of these classes:
- 5 minutes warm-up;
- classic squats using dumbbells;
- alternative lunges forward and backward;
- squats-plie with the use of dumbbells;
- lying on your back, extension of the legs with the current breeding of dumbbells;
- twisting for printing;
- mahi dumbbells forward, to the side;
- stretching your hands with dumbbells at different angles;
- the push-up.
Learn how to ensure fast lose weight other ways.
Video lessons on the technique of execution of exercises for weight loss at home
Exercises at home are able to help lose weight. The benefits of exercise at home: saving time, the possibility of combining teaching with watching your favorite tv shows or listening to music, a minimum of the necessary sports equipment.
The appropriate form, plus the perseverance in the daily performance of the 15-minute complex, will be the dream of the ideal figure a reality.
If you want to save time and money on trips to the gym, then you the above video of exercises for weight loss at home.
Fast released weight at home
Proper nutrition and physical exercise you fast enough to correct the figure
Where is the best to start?
Look slim and beautiful wants to every girl, and here is to lead a healthy and sporty lifestyle under force only not many.
Even, if you like dancing or aerobics, not to visit the gym, you can have a slim and trim figure. To do this you need to pay a pursuit sports for 20-30 minutes a day.
You need to take care of your body, and it will delight you solid health, but also a great look.
Here you will find a practical set of exercises that you to lose weight at home without the gym. With knowledge, you will be able to create your individual training plan.
Before the start of training, you will need to perform the exercises. This will help warm up the muscles and joints, and also save them from damage and injury.
To start it must be from the top down, gradually moving from the warm up neck, shoulders and hands to the lower back, buttocks, hips, knees and feet.
If you can't exercise — not a problem. Start to carry out a circular movement of each joint. First on one side, then the other. Work all parts of the body.
Then it is worth it to thoroughly warm up. For this strongly rub the palms until they become hot. Then preheat them to the face, neck, ears, nose. Next, warm the palm, rub the whole body from head to toe.