What to do if you have to lose weight but visit a fitness club is there no way?Good result is achieved at home.It is necessary to carry out daily cross -fat exercises for the entire body and to keep a moderate nutrition for weight loss.
Effective weight loss exercises
To reduce the weight, you have to change a seated lifestyle that slows down the metabolism as actively as possible.The morning should start with the fees and highlight for half an hour in the evening for home training.Use the opportunity for physical activity during the day.For burning fat, it is useful to replace the journey in the elevator by climbing the stairs and taking a short walk before going to bed.Exercises for the entire sore muscles provide body tone and for aesthetic weight reduction and maintaining health, it is important to follow simple recommendations:
- Remove pastries and bread from the highest varieties of nutrition.
- Products steamed or cook.
- There are fruit and vegetables that are rich in fiber.
- Night Night, the last meal not eat later than 2 hours before going to bed.
- Drink clean water.
Exercises for the whole body - to lose weight and maintain a form is an indispensable condition.When creating a program for home training, it is necessary to take into account the targeted study of problem areas and the state of health.Experienced fitness teachers recommend using effective exercises to strengthen muscles and lose weight.
Back
"Tilt Forward" is one of the most effective movements for strengthening and losing weight.In order to study the muscles that straighten the spine, it is necessary to regularly stand on the "bridge".Information and breeding of the blades improve the blood flow to the trapezoidal and rhombo muscles and also reduce the fat layer of the cervical pre-tone zone.The exercise "Planck with the design of the dumbbells" burns fat vigorously due to the work of the widest muscles of the back and the "boat" with cellulite in the lower back.
Breast
"Learning from dumbbells of lies" forces both types of fibers to work, which enables you to lose weight without losing muscle mass.Exercise "Push -ups from the wall" women can carry out a large number of repetitions, which ensures the necessary intensity for fat burning.The systematic execution of the "dry bracket" exercise supports the sound muscles, and the static load when "pressing the palms" will add elastic breast.Compliance with a diet is a crucial factor for the weight loss of the female breast, and physical activity helps to get a beautiful form.
Legs
Various variations of the “squat” Atra are used for weight loss and for the examination of the muscles of the entire body.Side attacks load the legs perfectly from the outside.The "scissors" exercise or pressing the ball with knees make the leading muscles intensively fat on the inner surface of the thigh.The regular performance of the "bicycle" forms a slim knob and carefully does the joints.Increases on socks, standing or sitting, reduces swelling and gives the legs relief.
Hip
On a stable chair when lifting the knee, an effective exercise to remove the legs is."Short attacks" deliberately invite the hips and give them relief.If special attention is necessary to attract the inner surface, it is necessary to add "Pli-Supernung" in the exercises.To burn fat on the outside of the thigh, you have to practice the swinging foot in the side.
buttocks
The "folding" exercise is useful for the muscles almost of the entire body and increases the tone of the buttocks.For an intensive weight loss of the buttocks, it is necessary to carry out "abduction of the legs" and wide attacks."HypercenaSia" is a good alternative to the deadlifting, the exercise does not load any knees and quadriceps.The "Gluteal Bridge" effectively grows muscle volume and also reduces the fat layer on the lower back and in the buttocks.The exercise "go on the buttocks" strengthens the muscles of the pelvic floor and trains the biceps of the thigh.
Hands
"Reverse push -ups", which is supported by a chair or an edge of the sofa, are excellently loaded with the triceps area and remove fat from armpits.Various options for bending the hands pull up the front group of the shoulder muscles and strengthen.Exercises "scissors" and "rotation of crescent" burn evenly from the hand surface.The "Ganniteri Up" "Trizeps, trapezoidal and delta muscles create a beautiful shape of the shoulder girdle at work.
stomach
The conventional "twisting" is remarkable the top of the press, and the "reverse drainage" autruct reduces the fat layer and strengthens the muscles of the lower abdomen."Page and weird twisting" emphasize the waist, and the exercise "leans to the sides" eliminates the fat deposits on the sides."Circular turns of the legs" comprehensively influence the muscles of the press.In order to tighten the impact stomach, it is necessary to systematically carry out the "vacuum".
waist
For a slim and attractive waist, "body applications on the sides" or "mill" should be produced, which means that the sloping muscles of the abdomen should take intensely.Exercise "Turning on the floor on the floor" burns actively fat in the problem area and strengthens the press.The "side bridge" and "increase in the legs of lying on the side" are perfectly the side muscles and reduce the waist cover.
Squat
For the correct execution of the exercise, you need to put your feet on the width of the shoulders and put your knees in the same aircraft.Hold your back with a deflection in the lower back and lower your hands along the body.Make your shoulder blades, take the pelvis back and inspire it.Bend the hips to the parallel to the floor and the weight of the body must be transferred to the heels.Exhale the increase and exhale in the upper part of the ascent.When executing squats, the main points must control:
- In the lower position, the knees do not take behind their feet.
- You can't get socks.
- It is forbidden to handle the top of the back and lower back.
- You can't drive your knees when lifting.
Tabs
At the beginning of the exercise, put your legs on the width of the pelvis and then take a step forward and gently sit down.Tear the load on the front leg, stretch the other and take it to the toe.The back is even, with a natural distraction in the lower back, the palms are on the belt.The knee joint of the workbone is bent at an angle of 90 ° and experiences an increased load.It is therefore important to prevent the knee's edge on the foot.Exhale, rise and put your working leg next to the support.
Push -ups
The starting position for push -ups is a emphasis that lies in straight hands with a shoulder -wide.The distance between the feet has no influence on the execution of push -ups.Even hold the body and put a strain on the buttocks and the muscles of the press.Bend your hands, breathe deeply and touch the floor with your chest.Smell smoothly during the body.When executing the exercise, it is important:
- Follow the adjustment of the palms in the middle of the chest.
- Do not allow the distraction in the lower back.
- Avoid a strong breeding of elbows and limp hips.
"Jump"
To prevent different injuries, a warm up of the knee and knee joints is required before jumping.Put your legs together in the starting position and lower your hands along the body.If you lower your shoulders, strain the press, keep your back straight and slightly tense.Explore the muscles of the thigh and lower leg, press the body up and pull your feet.Land on socks, lightly with knees early.
Lift the legs
To carry out the exercise, you have to lie on your back and press your lower back tightly and put your hands along the body.The effort of the presses of the press to tear the hips out of the ground and to raise 60 ° into the corner with exhaling.Hold your legs at the top of 2 seconds and lower them without touching the heels of the floor.In order not to reduce the load, you cannot tear your head off the floor.Beginners and women with a weak abdominal press should start with alternative legs.
"Scissors"
Important: The exercise is only carried out on a hard surface.Lay on your back, bend your hips and stretch your hands along the body.Place the palms under the buttocks, put your feet on the floor.Inhale, increase your legs and stretch the socks.Keep your legs with power of the press memory at an angle of 30 ° -90 ° above the ground.First spread your legs on the sides and then reduce and cross them.
"Drive"
Place on your back, cling your fingers in the lock behind your head and distribute your elbows to the sides.Beginners can cross their hands on the chest.Bend your hips and put your legs on every piece of furniture.Exhale, twist the case and pull your shoulders to the pool.It is necessary to carry out daily cross -fat exercises for the entire body and to keep a moderate nutrition for weight loss.The back is rounded off in the final position and the press female is greatly reduced.You cannot reduce the elbows and strain your neck and press the chin onto your chest.When inspiration, return the body to a horizontal position.
Trailer coupling
After the load, it is necessary to normalize the impulse, reduce the heartbeat and relieve the tension of the nervous system.A properly carried out Hitch promotes the fast restoration after the load and the return of the abbreviated muscles in its original condition.Stretching increases the elasticity of the ligaments and muscles, improves blood flow to the body and contributes to the removal of toxins from the body.
Simple movements and exercises should be carried out for effective problems:
- "Dizziness";
- Press the elbow onto the shoulder;
- Pull the elbow behind your back;
- Includes of lying down or with support;
- Hands behind the back;
- Stretch strips in the door;
- Exercises "Crescent" and "Cobra";
- Pull your leg back.
"Training program"
Monday
At the beginning of the week, strength training should be carried out to strengthen the muscles because the body is restored well after the weekend.Before training, it is necessary to spend 15 minutes.Actively warm of the entire body to prepare muscles and ligaments for the upcoming load.All exercises are carried out on 15 repetitions in 3 approaches.The main training includes exercises for all muscle groups:
- "Deep squats";
- "Wide attacks" - a certain number of repetitions are carried out with each foot.
- "Planck with the traction of the dumbbells" - you have to carry out 15 repetitions with each hand;
- "Push -up";
- "Dumbbell of dumbbells";
- "Bend hands with dumbbells";
- "Twist";
- "Legs the legs."
For the aerobic load, jumping with a rope is good and you have to carry out three times 60 seconds.As a hitchhike - 10 minutes.Routes of all muscles.
Tuesday
The day of the round school training should be carried out alternately with 15 repetitions.You have to carry out 3 circles for training.To prepare the heart for the upcoming load, you must include running in the warm up.The exercises of the main complex:
- "Pli-Output";
- "Push -up";
- "Borch Bridge";
- "Superhuman";
- "Scissors";
- Jump in place - 30 times.
It is necessary to add breathing exercises to the hitch to make the heart rate normal.
Wednesday
Day of strength and aerobic stress.The main training includes 3 sets of exercises that should be carried out at 20 repetitions.In view of the activity of the upcoming training, the warm -up should contain rotating movements, heat joints and ligaments.The lesson consists of exercises:
- "Squats" with hands in front of you;
- "Legs Back" - Cover 20 Repetitions with each foot;
- "Reverse Push -ups";
- "HyperectStunting";
- "Bicycle".
As an attachment - 5 minutes.Strokes of the legs and the back and go for a walk for 30-45 minutes for fat burning.
Thursday
It is necessary to carry out an apprenticeship with a focus on problem areas.Make a short warm up of rotary movements with legs and hands.In order to increase the fat burning effect, all exercises are carried out on 20 repetitions in the circle, with a break between 30 seconds being used.Make 2 circles for the lesson, including:
- "Wide attacks" - to carry out 20 repetitions with every foot;
- "Push -ups off the wall";
- "Burely Bridge";
- "Fight with the poor" with a light dumbbell;
- "Superhuman";
- "Turn to the side";
- "Twist";
- Jump with a rope - 30 seconds.
During the lifting you stretch the muscles of the arms and legs well, do breathing exercises.
Friday
In training, you should develop the maximum number of muscles to carry out two approaches to all exercises.In order to increase the effectiveness of the lesson, the warm -up should switch on fluctuations, rotations with arms and legs as well as curves and tendencies of the housing.In each approach, make 15 repetitions of the following exercises:
- "Short attacks" - make 15 repetitions with every foot;
- "Legs Back" - make 15 repetitions with every foot;
- "Bridge";
- "Push -up";
- "Hang above the ground" - 60 seconds.
- "Hold the palms in front of the chest";
- "Twist";
- "The rotations of the legs" - in every direction to carry out 15 repetitions.
As a hitchhike, make 50 jumps in place and stretch the whole body.
Saturday
Add exercises for the examination of problem areas for training.In the first part of the lesson, carry an alternative exercise on the legs - 2 approach of 15 repetitions, according to which you make the tip of the body similar.Press exercises are carried out separately.Switch on in a warm run with lifting of knees and in the main training session:
- "Squats";
- "Legs back";
- "Side attack";
- "Borch Bridge";
- Before you train at the top, make 50 jumps in place.
- "Dumbbells of the lying down";
- "Superhuman";
- "Push -up";
- "Hang above the ground" - 60 seconds.
To increase fat burning, introduce 20 seconds with a rope for 60 seconds.The trailer coupling should start with breathing exercises and stretch your legs.
Sunday
On the day of muscle recovery and the active aerobic load, it is necessary to take a walk within 60 minutes.In order to start hormonal processes, two approaches to the press exercises should be carried out before the cardio training:
- "Twisting" - for the maximum frequency.
- "Bicycle" - 20 repetitions with every foot.
- "Lateral tendencies" - only 50 repetitions.
For aesthetic weight loss and maintaining the sound, daily exercises are required for the muscles of the entire body as well as strict adherence to nutrition and aerobic stress.It is necessary to study and observe the right technology to avoid injuries and increase the efficiency of home training.