The most beautiful life, a uniform stomach, steep hips, elastic breasts - a slender figure - the dream of many girls and women. If your shapes are not perfect, but you are ready to work on your body, so to obtain the precious parameters 90*60*90 you will need a low calorie diet and a series of weight loss exercises. This will help you get rid of extra kilos, increase the elasticity of the skin and improve the general tone of the body. We are talking about how to lose weight at home using fitness training.
How to do fitness at home correctly
Losing weight is a long process that requires a combination of low calorie nutrition and physical effort. If you do not want to participate in the training in the gym, in achieving precious forms a domestic complex of weight loss exercises will help you. In order for the fat combustion process to go more efficiently and excess weight slowly and gradually decreases, it is necessary to observe the key principles of sports training, recommended by well -known fitness instructors and professional athletes.
Regularity of the classes
The sustainable result for weight loss at home can be achieved using regular fitness exercises. If you are just starting to play sports, then the frequency of lessons from 2 to 3 times a week adapts to you. The most advanced fitness women can increase the number of training 5-6 times with a mandatory rest day. Physical activity is recommended to gradually increase that not overload the muscles and do not lose motivation for sport.
Duration of training
The main combustion of fat occurs half an hour after the start of the lesson. Therefore, for a quick weight loss, it starts with 30-40 minutes a day, gradually increasing the duration of the training at one hour. During the lessons, pay attention to your well -being. Excessive physical activity can lead to unwanted injuries and a state of surcharge.
Time for lessons
The best time for cardio exercises is the morning clock when the metabolic rate reaches the maximum. Therefore, training until 12. 00 per day will help you cope with extra kilos and increase muscle tone. The afternoon hours are more suitable for energy sports exercises aimed at elaborating muscle relief and a series of mass. In addition, regular evening training will help you relieve psychological stress after a hard working day. The optimal period of time to play sports after lunch: from 16. 00 to 20. 00.
Set the goal and a variety of training
It is recommended to process a muscle group with qualitatively and distribute the load on other parts of the body according to the residual principle. For example, on Monday 80% of the time download the press, Wednesday pays the main attention to the lower part of the body and on Friday we work on the muscles of the hands and chest. Therefore, in a week you will emerge efficiently all the main muscle groups, without overloading your body with sports exercises.
Balanced diet
If you seriously decide to lose weight at home, you cannot do without competent dietary restrictions. Exclude harmful products rich in calories from the diet, spend 1-2 times during a week, make a food diary and follow the general calories content of your diet every day. All this will help you lose weight quickly and reach loved forms.
Effective complex of domestic exercises for weight loss
It will mean excess weight, training at home, you can with the help of complex exercises for different muscle groups. Choose physical activity, focusing on your sports training and current well -being. If you have just started training, you will have enough 2-3 approaches 10-15 times. If you have been practicing sports for a long time, feel free to increase the number of approaches and repetitions to the maximum.
Complex exercises for the abdomen and sides
Stomach and sides fat deposits are a headache of many women. You can reduce life and remove a flaccid stomach using simple and easy exercises for printing. This regular formation is an effective remedy for protruding folds on the sides. They increase the tone and elasticity of the press muscles, make life thin and elegant.
A series of exercises to lose weight of the abdomen must include sports elements in the upper printing, the lower print and the oblique muscles of the abdomen. In the article "What exercises must be done to remove the stomach and sides? " We examined in detail the characteristics of the training for this problematic area. By adding these fitness exercises to lose weight and sides in your training program, you will quickly free you some excess fat deposits.
Training for weight loss of legs, buttocks and hips
Getting rid of extra centimeters in the hips and tightening the buttocks will help simple and light fitness exercises. Pay attention to this training several times a week and then quickly reach a good result. The best exercises for this problematic area are:
- Squat.During the performance of these exercises, most of the legs of the legs (hips and buttocks) work. That's why they are the most effective tool for losing weight. Deeper he crouches, the more muscles it works. As an additional load, it is recommended to use small dumbbells.
- Fins- A worthy addition to squats. There are many options for this exercise: forward, backwards, right and left. Lower you crowse you at the time of attacks, the more effective this exercise for weight loss is. By performing a sports element, make sure the knee is at an angle of 90 degrees compared to the thigh, keep your back straight. To maintain balance, take the back of the chair.
- Twins- An excellent option to study the main muscles of the legs. You can perform standing or lying exercises. If you want to increase training efficiency, combine lunges and oscillations in an element.
For example, resume a lunge with your right foot, hold your hand with your hand. In inspiration, he raises his right leg forward, at the house, returns to the starting position. This fitness option is provided by a high quality study on the muscles of the hips and buttocks.
Please note that in the next article you will learn the general advice on how to lose weight in the legs.
Simple and light exercises for the back and hands
A flat back, the strong muscles of the lower back, the rounded shoulders and a beautiful shape of the hands give the female figure a special beauty, harmony and charm. To strengthen the necessary muscle groups, increase the tone of the upper body and burn excess fat will help a series of exercises for weight loss of the back and hands:
- Lifting- An excellent option to train the muscles of the hands, chest and back. Since the main burden in this exercise is the weight of the body. If it is physically difficult for you to make push -Up from the floor, rely on a bench or a sports table.
- Disclosure raisedGive a good load isolated on biceps and triceps. There are many options for these exercises. The ascections are performed: by direct or inverse taking in front of themselves, straight or bent to the elbows with your hands, from behind the head, etc. Choose the options at your discretion.
To lose weight, it is recommended to perform these exercises using small dumbbells and many repetitions. For example, 2-3 is approaching 50-100 times with 2-3 kg dumbbells. If you want to elaborate muscle relief, you have to make a minimum of repetitions with heavy weights. In this case, the load must be selected individually.
Power exercises for men for weight loss at home
The male complex of weight loss exercises at home should include cardio cardio and resistance exercises. This approach to training is effective both to reduce excess weight and for the development of power indicators. Reign Cardio train the circulatory system perfectly and increase the overall resistance of the body. The power complex gives an increase in muscle mass and a beautiful relief of the muscles.
Effective exercises for men:
- Jump with a rope or jogging- An excellent option to warm you in front of the power complex. To increase physical activity, use the approach to intervals in training, alternating a different rhythm of classes.
- Horizontal bars or bars- Effective sports equipment for training all muscle groups. By performing the pull or push -up shots, you will make the muscles of the chest, arms and shoulders efficiently effort. In addition, the ski lift systems in the exit give a good load in the printing and legs.
- Bar and dumbbellsThey will help you get good relief using isolated exercises for the muscles of the upper body. They proved perfectly for the handlebar raised on the biceps from the seat position or on the inclined, Romanian bench or other types of auction traction for triceps and back muscles. Use different options for taking sports bullets (hammer, straight, reverse) to use various muscles during training.
The regular implementation of these simple and easy exercises will help you obtain a beautiful relief of the muscles, to increase strength and resistance. Simply assign an hour for training several times a week to obtain good sporting results. Thanks to these classes, you can easily keep your body in perfect shape.
Dance exercises for weight loss at home
Dance Aerobics is a good way to get rid of extra kilos quickly. These classes for energy and incendiary music give an excellent charge of vigor, develop the plasticity of the body and increase the overall resistance of the body. Also, while practicing fitness dance, activate the metabolism and train the cardiovascular system.
Dance Aerobics combines directions such as Latin, Samba, Rumba, Jazz and even classical ballet. You can choose exactly the dance that is more similar and train for your favorite melodies. In addition, dance exercises give good physical activity on all muscle groups. During a lesson, you can burn a large amount of energy: up to 700 calories in an hour. Therefore, this species is so popular among other fitness exercises.
You can engage in dance aerobics at home using the video training of Fitness Star family members or in a sports club under the guidance of an expert coach. If you are in good physical shape, choose active dances, for example Latin or rock and roll. If you start training, you will adapt Aerobika for the more calm indications or oriental dances. Do not forget to make a mandatory heat before and stretch after the lessons. This will allow you to adapt to intensive physical activity and relieve tension in the muscles after motor activity.
Losing weight at home requires a certain car -organization and discipline. Establish clear objectives and define the necessary tasks, then act clearly in accordance with this plan. I regularly perform complex exercises for rapid weight loss and by adhering to a low -caloric balanced nutrition, you can quickly reach a perfect body shape.