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

A beautiful figure and a slender body are a dream!

But if a complete woman with a harmful face is reflected in the mirror, it means it's time to change for the better.Work, cleaning requires a lot of time.But the 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 humor.If you don't believe in your strength, nothing will work out.You need 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 accessories, you can use literary plastic water bottles instead of dumbbells, and the rug can easily replace a thick towel.Once 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, quite free room.Before each training and after it, the room should be carefully ventilated.

Nutrition and physical activity

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

The basic principles of proper nutrition are healthy food techniques, they must be at least 6 a day:

1. First of all, you need to have breakfast.This triggers all body metabolic processes in the morning.The ideal dishes for breakfast can be porridge, scrambled eggs or omelets.In a few hours, you can eat again.Fruit salads, yogurt, green tea with mint are suitable.
2. Lunch necessarily includes meat, but not fried pork meat.For PP, it is preferable to use chicken.
3. The fourth meal is plant dishes or purely fruits.
4. The next dinner can consist of roasted fish, light dish or dairy.
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.This includes active swings with hands and lungs, jumping on the rope and a bar.

Sports complex for every day at home

Since childhood, we are familiar with the exercise.After all, in the kindergarten, the educators showed how to knead their arms and legs.First home loss training at home can be started with a hot.Knead all body muscles for fifteen minutes.

Exercises to combat extra pounds should be performed at the same time every day.

The morning time is suitable for physical exertion.In the morning, half an hour before training, you need to have breakfast.It is desirable that food be saturated with proteins.Eggs, chicken breast and vegetables are perfect.

Simple for beginners and full

Those who are just beginning to turn their body into an ideal quickly tire of long training so that the complex can consist only of three exercises at first. A physical exercise complex begins after a mandatory heating -up:

1. Stay in the rack: The legs are placed in the width of the shoulder, lower your hands in the seams.Inhale slowly and start the side elevation of your hands.Raise and straighten your hands, hold them in this position for several seconds, lower them.This exercise helps to improve hands relief.
2. The second step may be the inclinations of the body forward.This is an easy exercise during which you can try to tighten your legs with your hands.Thus, flexibility develops.
3. The third stage is squat.Strengthening the glute muscles, improving flexibility.A small secret: Squats help the gut to accelerate their work so that the waste of life does not remain in the body.If you squat yourself daily according to an individually compiled training program for a girl, after 6 months, you can get excellent results.The buttocks will appear, the muscles will strengthen themselves and the legs will become more resistant.

To burn subcutaneous fat

Intensive training, which can be done every day, should have two goals - burn fat and pump muscles.

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

Classes against -will help get rid of fat deposits:

1. Cardio.This is a place in the place or work on an exercise bike.The time of such training is 40 minutes to an hour and a half.The first 40 minutes are 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 with empty stomach.This type of exercise is, for example, quick walk.A great advantage of this training is that you don't have to visit the gym, you can walk around the house.If you have a dog, you can go in the morning without having breakfast, spend a quick step with your favorite pet.

Power in all muscle groups for relief

After a mandatory Cardirakirazmink, you can start exercises designed to improve body relief.

For classes, you need to buy small dumbbells weighing 1 kg.They can successfully replace bottles full of water.Gradually, the weight of the dumbbells must be increased or added to each strength exercise.

For a beautiful buttock terrain - squats with dumbbells.We reduced our hands with dumbbells on the face and squat during the squat, straighten our hands with dumbbells and tried to lower it on the floor in front of us.Repeat three times, crouching fifteen times.

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

PLANCK - A Single Exercise Calculated For all body muscles, the only difficulty is to stand for at least 40 seconds.To run the bar, you should stay in the rack, as when you squeeze and freeze.It is necessary to watch the priest does not stand out and the back does not fold.The body is extended to a straight line under the slope.The bar is performed in extended hands, gradually changing to exercise in the elbows.

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

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

1. Rim.Working with a rim helps to throw extra pounds that have settled firmly on the hips and waist.You can twist the rim for no more than 20 minutes a day.
2. Planck.Any lady can stay at the bar, even the most inexperienced, but you can start from 20 seconds a day.
3. Twins.To wave with the 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 the legs - this exercise is useful for reducing the fat layer and strengthening the muscles of the calf.
5. Press Pumping.The most common exercise in the press will not immediately give us beautiful cubes, but will help to accelerate the fat combustion, outline the waist and strengthen the muscles of the case.

The loads must correspond to age.You can start exercising while you are still a teenager.

Up to 30 years

The girl under 30 is still quite young and active, and the muscle fibers are very elastic.At this age, it is very easy to lose weight using conventional cardio training.

The cardiovascular system is not yet worn, so the girl is able to resist walking with a quick step at least 40 minutes.

Active exercises, such as balances with arms and legs, squats, heels, are quite suitable for those who were not yet 30 years old.

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

• Pour into a carpet or a large towel;
• We fold our legs on the knees, placing them in the width of the shoulders;
• We put our hands behind the head;
• In expiration, slowly lift your legs;
• Correct them for a few seconds;
• In slowly lower inspiration.

We performed the exercise fifteen times, in three approaches with a short break.

At 30-40 years

After 30 years, human muscles lose their elasticity and becomes more complicated to return it.Metabolism decreases, the body does not process foods that come so quickly;Therefore, after 30 years, you should be more careful with your nutrition.

Effective exercises for weight loss at home can become:

1. Mandatory daily heating -UP. Due to the fact that the muscles are no longer so elastic, it is impossible to immediately start intensive classes, at least 5 to 11 minutes, it is necessary to heat your body.
2. Squat. They can be made 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 ideal weight of the dumbbells for exercise should be 2 kg.

After 40-45 years

Complete women who have reached 40 years sometimes do not want to return the previous form.They believe that after 40 years it is impossible to put the figure in order.However, this is not so.Many nutritionists recommend playing sports at any age.A sports figure and adjustment muscles can extend to youth.

Exercises for women after 40 years should not be very intense.Warming can start with easy exercises:

1. Circular head movements for 15 seconds from left to right and after right to left.This exercise helps stretch the neck muscles 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 bow to the left as much as possible and then "transfer" slowly to the right.
3. Inclinations are necessary.It is necessary to double as much as you see.
4. Squat.A very important part of training.Be sure to run 15 squats with each lesson.
5. Vacuum.One of the most interesting exercises helps pump the muscles of the internal press and reduce the stomach fat layer.The vacuum is performed 3-4 times a day.Lying on your back, bend your legs on your knees and exhale the whole air of yourself.To drag the stomach, as if he "follows the spine".Secure breathing in this position for at least 40 seconds.If it doesn't work, you can slowly inspire the air, but without relaxing the internal muscles.The next day you can feel pleasant pain inside, and the stomach will gradually become more suitable.

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

Tips for playing sports at home

Home training is possible subject to the necessary conditions.Also, 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 running to the kitchen, it is better to prepare a bottle of water in advance.
2. Do not hurry on conclusions and throw classes if the weight "rises".The perfect weight loss is 1 kg per week.In a month, you can play 4-5 kg without the use of additional stimulating agents.
3. You cannot take pills for weight loss, laxative and diuretics.They act instantly, but the body is huge.

It is better to start playing sports on your favorite program or television series.Then training will be almost imperceptibly.Gradually, you can leave the television series when the sport becomes a habit.

Fitness Trainer Harley Pasternak

He always recommends staying awake and full of strength for those who are determined.The main wish is to do at least 10,000 steps a day, as well as mandatory training.Special fitness electronic devices can help this.The coach suggests using any free minute to walk the fresh air.

Pilates Rico Coach Kit

It is advised to perform the training daily for 30 minutes or run 5 km.Not even a single training cannot be wasted, otherwise the desire to continue the struggle with overweight will disappear instantly.The effect of the classes will be more noticeable if you alternate the race and a 30 -minute lesson.These tips are good, because for their performance, you don't have to go to the gym.

Certified Trainer Jessica Smith

Do not focus on calculating calories.All thoughts about how much fat sheets 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 quickly and, for a long time, will lead the figure to form.

The main conclusions

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

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

1. First, you need to change nutrition, add fresh vegetables and fruits to your diet, replacing the cakes in the yogurt is quite viable.
2. It is wrong to run to the sport immediately.This is full of sprains, pain not just in the muscles.The internal organs are gradually growing fat;Therefore, emergency weight loss in the form of heavy loads with heavy loads can only harm and even lead to cardiovascular diseases.
3. If you start with a 15 -minute warming and gradually increase training time, it will help make your dreams figure in a very short time.
4. The most important thing is not to give up!