Often, a lot of people can't monitor themselves, and the body is not even because of laziness, but because of the banal lack of time, therefore an effective exercise for weight loss at home, where you will be able to lose weight at home. This is quite a bit of time devoted every day, a fraction of self-discipline. But in order to be much easier to handle on your own, this article gives you the most useful exercises for weight loss at home for women, and to tell you the nuances of this mode of training.
Before you start, remember one important rule – the training it is important to regularly. You can't give this exercise a month ago to quit but I hope that the results stay. To maintain the beautiful shape you have to train constantly.
Exercise weight loss at home – features
The first step is to talk a little bit about the general principles of the sports exercises for weight loss. Have you received any in the beginning you need to listen to what you will find is a long, hard road. The lack of quick results is one of the main reasons why people throw training.
Don't forget about the diet! We're talking about the diet, not the reputation percusserit, which are usually masked by that word.
Correctly made diet should be based on several principles:
- Reusable meals – the more meals the day, the faster you will work your metabolism. And , consequently, the faster you will get rid of the excess fat. In addition, if you eat often, but small portions, the walls of the stomach does not stretch, and over time, he used the doses. Thanks to significantly reduced the gastric visually.
- Daily intake of calories is less than the amount that you consume. To calculate, you should know that the baseline calorie consumption, and also to calculate the amount that you can during the day.
- Don't forget to drink lots of clean water is necessary to the work of the organs, allows you to feel full with less amounts of food, accelerates metabolism.
Human fat is a cosmetic disease, but the body thinks otherwise. Fat reserves are needed to ensure that the body's energy in those moments when for a short time, the food. It's a sort of emergency fund, you lose that the body does not allow. It is therefore necessary, step by step, to do the task. And to do this you need exercises for fast weight loss at home in which we describe below.
Exercise weight loss at home
This group of exercises can be divided into two groups:
- Those that help you use fat as an energy source, which is designed for fat loss;
- And those that visually gives the muscles a sleek, elegant appearance.
One cannot exist without the other, because even if you can get rid of the excess weight, it can leave the body in the back sound in the form of stretch marks. In order to avoid, it is necessary to strengthen the muscles throughout the body.
Before you start training, you need to devote time to a quality workout. This not only helps prevent a variety of injuries, sprains, sprains, but also disperse the blood in the body.
Special requirements for the warm-up is not important to go to warm up major muscles of the body. Starting with the head, all the way to the leg.
- Circular rotation of the head four times clockwise, four counterclockwise direction.
- Tilt the head back and forth, side to side, eight bills, two in each direction.
- Circular rotations direct hands four forward, four back.
- Twitching of the hands, right hand above, left at the bottom. Jerk the four accounts – 2 with both hands, and then change the location.
- Hands before of – about-rotation of the elbow joint. Four forward, four reverse.
- Hands on the lock – rotation of the wrist joints. First in one direction and then reverse.
- Your legs, press my hand on his chest. From this position, perform a rotational body is four clockwise, four counterclockwise direction.
- Heels together, arms along the waist. Without having to bend the knee of the bending of the body downward, trying to hold onto his hand.
- Straighten your arms in front of her. Raise the foot, touching left knee with the right hand, and vice versa.
- Heels and toes together, hands on your knees. Follow the rotation of the knee joint – first clockwise, then against.
- Put one foot on the toe, and perform toe rotate first in one, then the other direction. And the same for the other leg.
As mentioned earlier, home exercises weight loss or two categories. Start training the exercise, which is the "visual weight". Typically, these static exercises – keep the muscles in tension, in the same position for a while.
Exercises to maintain muscle tone
Strap. One of the main exercises for those who want to reduce the belly side. Anyway, it totally strengthens your core muscles, which is a healthy spine. The classic plank is happening, in the following way: the place, like the drops from the ground, just reliqua not the palm or the forearm, elbow. The toes together. Your body should be a straight line, no bending anywhere, especially in the lower back. In this situation, the maximum pull of the abdominal muscles, hold the tension. First, the last minute of the day. After that, you should increase the time to 5 minutes a day.
Static squat. Lean back against the wall, squat to a position in which the angle of the knees to reach 90 degrees. Tincidunt in this position and try to stand as long as possible. In the beginning, just for a minute, gradually increasing the time. This exercise works the quadriceps in the leg. As a Supplement, his hands stretched forward to some weight, to strengthen muscles of the hand.
Abduction leg. A folding chair in front of it. Bend the arm of the chair, the back straight leg back so that it was parallel to the floor. In this situation, wait 30-60 seconds, and then change the leg. This exercise helps to develop the gluteal muscle.
Attacks. Starting position – standing, hands on my waist. A wide step forward the right foot, sit on the right leg so that the bend angle of 90 degrees. Back to the starting position, press the foot to the attack. Repeat the same for the other leg.
Pushups on the knees. Starting position – focus on knee, hand, palms under shoulders, back straight. Press by bending your elbows until your chest touches the floor. Back to the starting position.
These exercises help to restore muscle tone, even without weight loss can significantly change the appearance. Now let's talk about simple exercises for weight loss at home, to help get rid of the hated fat.
A set of exercises for weight loss at home
In order to effectively eliminate excess weight, you need practice, like industria-intensive. You need to move as much as possible, so your home environment is a special complex of exercises. Give me an example of some of them.
Complex # 1. This complex consists of three exercises should be performed one after the other, without interruption, for a certain period of time. Starting position – the emphasis is on the squat. Jump, take the push-up position, perform a push-up, return to the starting position. And then, finally jumped up, waving his arm stretched above his head, back to the starting position. Without stopping to run for a half minute. Then rest a minute, then repeat the complex.
A small complex of two exercises. Starting position – hand side, leg, shoulder width apart. Sit-ups, then jump up, clapping hands above the head, the original position.
Next we will talk about some exercises for weight loss at home for women:
Exercise 1. On the ground, lift shoulder blades off the ground, hands behind your head. The legs over to the floor, one straight, the other bent at the knee. Alternately changing the situation, as if pedaling a Bicycle. At the same time, try to touch the left elbow right knee and Vice versa, turning the body at the same time.
2. practice. Lie on the floor, arms at side, legs straight lying on the floor. Raise first one leg, then the second, but lower them to the starting position.
3. practice. Sit on the ground, legs bent at the knees, not touching the floor, take the breast, extend hands forward. At the same time, pull the straight leg forward, then fold back the house, keep the balance of the abdominal muscles. Then back to the starting position.
4. practice. On the ground, hands on the floor, stretched out above my head. At the same time lift the legs and body wanted to hold his hand, sock.
5. practice. To jump an obstacle. It will be good, if you have a house, a small but strong stool. Before you set up. Jump on it and jump back. Despite its apparent simplicity, the practice is quite difficult.
6. practice. The incomplete bridge. Lie on your back, bend legs at the knees. From this position, lift your bottom up and back to the starting position.
7. practice. Lie down on one side, lower leg, elbow, the knee slightly forward. Upper leg lift, the maximum possible amplitude without bending.
Even the simplest exercise for weight loss at home should include crispi. Hitch help the muscles to relax, improves blood circulation, what do you need to faster regeneration of muscle tissue. In addition, it can help to reduce the pain the day after exercise:
- Sit on the ground, connect the feet, one foot to the other. The knee will be against the other side. Slowly press your knees, feel the tension, the muscles of the thigh.
- Lie on your stomach, legs extended back. Lift upper body resting on your arm to feel the stretch the abdominal region.
- Stand with your left foot bend your knees, placing your feet back. Grab the leg and pull it up so that to feel the stretching of the muscles of the quadriceps.
- Stand up straight. Grab with one hand the second the brush back, while pulling back hand as much as possible, while them. You should feel a strong exaggeration in the chest.
- Sit on the floor, legs well forward. Reach hands towards your toes, bending your back muscles.
How to plan sports exercises for weight loss?
Write a training plan, you need to estimate the loads that you can give yourself at the moment. Excessive enthusiasm is usually the end, injuries, inappropriate to undermine the motivation to work. So, the first tune, a long, disciplined work.
The great excess weight for certain exercises could be pregnant, or you may not physically implemented. Therefore, you should not just dwell on the complex, but also Jogging, walking.
A week to spend three or four exercises, not forgetting the aerobic exercises. Time to start the 20 minutes the first time you achieve for each exercise, but the expenditure of a minimum amount of time. After that, you need to add to each exercise for a few minutes, focusing on one or another muscle.
Circuit training for the beginner would be:
- Monday: running in the morning exercises, weight loss during the day;
- Tuesday: exercises to maintain muscle tone;
- Wednesday: running in the morning exercises, weight loss during the day;
- Thursday: in the morning;
- Friday: workout for weight reduction is to maintain muscle tone;
- Saturday: rest;
- Sunday: running in the morning exercises for weight loss.
The number of sets, repetitions:
- Start 2 approaches the 10 repeated exercises audio. With good endurance you can increase the number of determined repetition before it feels like a slight burning in the muscles;
- Exercise, weight loss, or other aerobic exercise is performed to fatigue, i.e., as much as it allows, hang in there.
When will be the result of home exercises for weight loss?
Clearly this question cannot be answered, because everything depends on the initial parameters. The average optimum value is achieved from 3 to 6 kg a month, depending on number of workouts, nutrition, compliance. Still can have harmful effects on the body, so don't be too fast.
The maximum effect, you should combine home workout a properly constructed diet, aerobic exercise. We recommend that you include the Running or jumping rope.