The slim body is not only beauty but also health. The abundance of unhealthy foods, hours, sedentary work, lack of fresh air leads to weight gain and the emergence of different types of diseases.
Doctors recommend to allocate at least 30 minutes per day in physical education classes. Visit of a fitness center is not compulsory, for busy people there is an excellent alternative – exercises to lose weight at home.
The complex effective exercise will help you put in order a figure without large expenditures of time and money. Important to practice regularly.
Simple exercises for beginners
People who do not have the practical experience of exercises should begin with simple exercises, that can help the body gradually get used to the pressure. The ideal duration of training for beginners – 20 minutes.
All the movements, you must run, without haste, without application of mass. If the same load of work seems insufficient, then you can apply small weights with weight up to 1 kg.
Learn more about how to properly use the weights for the feet.
All exercise should begin with a warm-up. Exercise for beginners includes the following movements: gentle rotation of the head (10 to 15 times), the arms stretched to the front and back (10 to 15 times), the body (8-12 times), the pelvis (8-12 times), knees (10 to 15 times), jumping in place (10 to 15 times). Stretching prepares the body for the main unit of exercises and helps prevent injuries.
The facilities for beginners, fast weight loss, includes the following exercises (the number of reps – 15-20 times):
- Squat: shallow squat with the simultaneous cultivation direct from the hands to the front.
- Lunges: alternate forward, left and right foot. Important: the knee should be bent under the right angle.
- Squat-plié: the width of the shoulders stand up, socks to turn aside, to do a slow squat on 3 accounts, after that do not start rising again.
- Simplified push-ups: take focus on the floor, leaning against her knees and the palm of the hand, flowing at a slow pace. During the exercise, it is not possible to fold the back and pulling the head up, you should move only with the hand. When you feel discomfort in your lap, then you must put them under a low pillow or a towel.
- Exercise for abdominals is: the sit-back, legs bend in knees, to have the back of his head, the hand, exhale slowly raise the shoulders, in the inspiration – to fall. When climbing, you should not pull the neck should only be lifted shoulders – for the account of the tension of abdominal muscle.
- Lifting the buttocks: sit on your back, bend the neck of the foot, pull it along the body to the hands, lift the buttocks, making fast movements in the buttocks to up-and-down. When climbing, it should be possible to compress the buttocks.
Exercises for beginners to help only 20 minutes of the class, give a good load of the entire "problem" regions: legs, thighs, arms and shoulders, to the press. During the class, allowed to take a small break, but no more than 5 minutes. Completing the training, has easy stretch: sit on the floor, widely away from the foot; while stretch the body to the front, to the left, to the right.
To lose weight at home was more rapid, it is necessary to engage in an intense program, which includes the cables for strength and cardio exercises. Aerobics leads to the awakening of the heartbeat – condition for effective fat burning. Strength exercise help to increase the tone and volume of the muscles, which depends on the beautiful ground of the form. There are several schemes of lessons at home:
- A day dedicated to an aerobic exercise – running on dance aerobics, cycling or not. Another day – distributor of cargo, which includes the exercise in all muscle groups.
- During the exercise, blend of strength and cardio exercises. For example, the session starts with 5 minutes on the exercise bike, the following are executed abdominal exercises, and after 5 minutes of aerobics, then exercise to the hip.
When you run effective exercises and focuses on a group of muscles, however, at the same time that work and other muscles, which increases the training effect. For classes at home helped to spend a maximum of calories, it is helpful to use weights – dumbbells from 1.5–3 kg. Better to use a little bit of weight, but to do more reps.
To resolve sagging belly and the mouth, you should do at home exercises for the abdominal muscles. Here is a complex of the most effective exercises for the abdominals (all exercises to make 20-30 times, 2-3 approach):
- Initial position: are located on the dorsum of the hand, pull along the trunk, lift up socks above the floor, 15 cm.
- Execution: make the movement of the point of the cross, the legs straight, start alternately to the top left and right with the feet.
- Initial position: are located in the back, slide the hands backwards.
- Running: you should lift alternate knees bent and try to reach the opposite elbow.
- Starting position: choose on the ground of side, bottom hand pull to the front, the upper part of the arm, to acquire the to the ear.
- Execution: make the sides and twist, lift the feet, drag him with your elbow.
For the glutes and thighs
The facilities for the upper part of the leg and buttocks has the objective of slimming fast at home and the formation of a substrate of forms.
If, regularly, to give the lower part of the body payload, very soon, it will be the first nice change: pick up the skin, will muscle flaccidity internal and external hip, more rounded and elastic will be the buttocks, to diminish cellulite.
Effective complex pets in the home should include the following exercises for slimming thighs and buttocks (number of iterations, 20-30, 2-3 sets):
Squat with dumbbells
- Starting position: place your feet shoulder-width apart, hold the dumbbells weight 1.5 to 2 kg.
- Execution: deep squat and, simultaneously, bringing the hands to the front. The elbows to lift the hands should "look" down. Squats are useful for the interior, the front and back of the thighs. The use of weights increases the work load.
- Starting position: hold the dumbbells, with your feet together.
- Running: make alternate thrusts with the right foot to the front and to the back. Follow to the other foot. Insults contribute to the formation of the beautiful buttocks.
Stocked with the deviation of the hands behind
- Starting position: grab a dumbbell, do the maximum thrust the foot to the front, bring the hands behind the back with palms out.
- Execution: keeping the tension in your hips, do your arms back up and take the scapula. Exercise is good for the front and outer hip, as well as to the hands, shoulders, and back.
Placing the feet on the support lying
- Initial position: take the emphasis lying, as for push-ups.
- Execution: alternately, taking the feet in the direction of the maximum distance, then return to the starting position. Placing the feet on the support lying helps shape the elastic of the thigh.
For hand and shoulder
Training for beautiful arms and shoulders requires the execution of exercises with weights. If during the exercise the thighs, glutes and abdominals are used dumbbells, then this is already a good load for the hands.
It is also useful to perform certain exercises for the hands: flexion from different angles or deviation with dumbbells to the front, to the side.
Are also useful for the triceps and biceps classic push-ups, during which you train back, chest, a press conference.
For the thin legs
Exercises for leg slimming at home aimed at the formation of a substrate for thighs no cellulite, good knees, and pure calves. To legs were fine, useful for practicing dance aerobics, periodically, to walk around the house on tip-toes. Usual training includes the following financial year (to follow every 30-45 time, doing 2-3 sets):
Plié on toes
- Starting position: position the feet shoulder-width apart, pull the socks out.
- Execution: go up in socks, crouch in the three accounts, go up to the heel. Plié at the tip of the feet contribute to the weight loss for the hips, the formation of fine calves.
Raises the leg
- Starting position: when you choose your side, lean your elbow on the floor, stretch the socks of the feet.
- Execution: elevate as high as possible the upper part of the leg, then slowly lower. Useful for exercising the internal and external surfaces of the hip.
- Starting position: standing place next, straighten the back.
- Execution: make the filtration walk to the front, and then pull the back leg, while simultaneously pulling the body forward. When the Mahi train the back and the front of the surface of the feet.
Physical exercises for men
Diet for men and animals, of complex exercise, if perform regularly, help you lose weight, to form a beautiful torso and of the press, without at the gym. As well as the women, the men are shown cheering in the press, raises the leg in the prone position, thrusts, squats with weights. The weight of the weights to the men should be 8 to 12 kg.
Indicative of the beginning of training for men include these exercises:
- cheer for the press;
- raises the leg perpendicular to the body, lying on his back;
- thrusts with weights;
- Stanovaya traction with weights (dumbbells);
- mahi dumbbells to the front, to the side.
How to lose weight through the exercises per week at home
Exercises to lose weight fast at home must include as elements of the security forces, and aerobics. Useful to train every day, twice a day.
For example, in the morning running on the treadmill, or engage in a stationary bike, and the night to dedicate the distributor of the load at home.
In the evening the exercise should be filled with exercises that use multiple muscle groups. Here is a suggestion for a scheme of such classes:
- 5 minutes of exercise;
- classic abdominals with the use of dumbbells;
- alternate lunges to the front and to the back;
- squat-plié, with the use of dumbbells;
- lying on your back, lift the leg with the simultaneous creation of dumbbells;
- cheer for the press;
- mahi dumbbells to the front, to the side;
- flexion of the hands, with weights different angles;
Learn how to ensure a fast slimming in other ways.
Video-lecture on the technique of execution of exercises for weight loss at home
Exercises at home can help you lose weight. Benefits of the practice of the house: time-saving, the ability to combine classes with the display of favorite tv programs or listen to music, the minimum necessary sports equipment.
Anatomic shape, in addition to perseverance in the execution of daily 15 minutes of the complex, will make the dream of an ideal figure a reality.
If you want to save time and money on trips to the gym, you will help that are listed in the video of exercises to lose weight at home.
Quickly let go of the weight at home
Proper nutrition and exercise can help you very quickly to correct the form
What better place to start?
Look slim and beautiful every girl wants, but healthy and a style of life under the power of a not many people.
Even if you don't like dance or aerobics, do not visit the gym, you can have a nice and trim shape. For this, you need to give the sport of 20 to 30 minutes per day.
You need to take care of your body and it will delight you with good health, and also an excellent view to the outside.
Here you will find practice exercises that help you lose weight at home without gym equipment. Knowing them, you will be able to create your own workout chart.
Before you begin the exercise, you should perform an exercise. It helps you warm up your muscles and joints, and also protect against damage and injury.
Develop your need from top to bottom, gradually going to warm the neck, shoulders and arms to the back, buttocks, thighs, knees, and feet.
If you do not know how to act — not a problem. Begin to execute a circular motion of each joint. First in one direction, then in another. Practice therefore, all parts of the body.
So it's good to warm up. To do this, strongly rub the hands until they become warm. After this, pre-heat with them in the face, the neck, the ears, the nose. More warm with the palms of your hands rub the whole body from head to toe.