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Exercises for weight loss for women at home.

What to do if you need to lose weight, but visiting a fitness club there is no way?A good result is achieved at home.It is necessary to perform fat combustion exercises for the whole body daily and adhere to a moderate diet for weight loss.

weighing

Effective weight loss exercises

To reduce weight, it is necessary to change a sedentary lifestyle, slow down the metabolism, as active as possible.In the morning he should start with charging and for training at home, he highlights half an hour in the evening.During the day, he uses any opportunity for physical activity.For the combustion of fats, it is useful to replace the journey in the Sallo the stairs and before going to bed, take a short walk.The exercises for the entire muscle corset will provide the tone of the body and for the loss of aesthetic weight and the maintenance of health it is important to follow simple recommendations:

  • Remove the desserts and bread with the highest varieties of flour from the diet.
  • Prepare the steam products or boil.
  • There are fruit and vegetables rich in fiber.
  • Do not eat at night, the last meal no later than 2 hours before bedtime.
  • Drink clean water.

Exercises for the whole body - To lose weight and maintain a shape, it is an indispensable condition.When filling in a home training program, it is necessary to take into account the intentional study of the problematic areas and the state of health.Expert fitness instructors recommend using effective exercises to strengthen and lose weight to the muscles.

Backwards

fold

"Prone forward" is one of the most effective movements to strengthen and lose weight.To study the muscles that straighten the spine, it is necessary to stay regularly on the "bridge".The information and breeding of the blades improve blood circulation in trapezoidal and rhomboid muscles and also reduce the fat layer of the cervical-silvery area.The exercise "Planck with the draft of the dumbbells" energetically burns fat due to the work of the wider back muscles and the "boat" faces cellulite on the lower back.

Breast

"Learing of Dumbbells of Ly Liet" forces both types of fiber to work, which allows you to lose weight without losing muscle mass.Exercise "push -up from the wall" women are able to perform a large number of repetitions, thus guaranteeing the intensity necessary for the combustion of fats.The systematic execution of the "dry arms" exercise will support the muscles in tone and the static load when "squeezing the palms" will add the elastic breast.Respect for a diet is a decisive factor in the weight loss of the female breast and physical activity helps to preserve a beautiful form.

Legs

For weight loss, in addition to studying the muscles of the whole body, various variations of the "squat" exercises are used.The side attacks perfectly load the legs from the outside.The exercise of "scissors" or squeezing the ball with the knees will make the main muscles burned intensely on the internal surface of the thigh.The regular performance of the "bicycle" exercise constitute a thin knee area and carefully train the joints.Raised on socks, standing or sitting, it will reduce swelling and give the legs a relief.

bikes

Flanks

Shaking on a stable stool with knee lifting is an effective exercise for losing weight of the legs."Short attacks" intentionally load the hips, from their relief.When particular attention is required of the internal surface, it is necessary to add the "PLI SUB-SURVITION" in the set of exercises.To burn the fat on the external side of the thigh, it is necessary to practice the oscillating foot on the side.

Buttocks

The "folding" exercise is useful for the muscles of almost the whole body and increases the tone of the buttock muscles.For a loss of intense weight of the buttocks, it is necessary to perform the "leg kidnapping" and the wide attacks."Hypercenian" is a good alternative to the Deadlift, the exercise does not load knees and quadriceps.The "gluteus bridge" actually increases the muscle volume and also reduces the layer of fat on the lower back and the buttocks.The "Walking on the Gelms" exercise strengthens the muscles of the pelvic floor and works the biceps of the thigh.

Hands

"Push -Up inverse" supported by a chair or edge of the sofa, are loaded in an excellent way with the triceps area and remove fat from the armpits.Different options for the flexion of the hands pull up and strengthen the front group of the shoulder muscles.He exercises "scissors" and "crescent rotation" uniformly burns fat from the surface of the hand.The muscles "Ganniteli up" "triceps, trapezoidal muscles and deltoids, creates a beautiful shape of the shoulder belt in the work.

Stomach

The conventional "twist" is significantly the upper part of the press and the exercise of "reverse twist" reduces the layer of fat and strengthens the muscles of the lower abdomen."Lateral and oblique twisting" emphasizes life and exercise "inclines the sides" eliminates fat deposits on the sides.The "circular rotations of the legs" fully influence the press muscles.To tighten the protruding stomach, it is necessary to systematically perform the exercise of "vacuum cleaner".

Neck heating

Life

For a slender and attractive life, "body turns on the sides" or "mill" should be made, which make the oblique muscles of the abdomen intensely.Exercise "turn the legs lying on the floor" actively burns fat in the area of the problem and strengthens the print.The "lateral bridge" and "breed the legs of lying on the side" perfectly tone the lateral muscles and reduce the coverage of life.

Squat

For the correct execution of the exercise, it is necessary to put your feet on the width of the shoulders, positioning yourself on the same top with your knees.Keep your back straight, with a deflection in the lower back, lower your hands along the body.Prepare the shoulder blades, resume the pelvis and on inspiration.Fold the sides in parallel with the floor and the weight of the body must be transferred to the heels.Laughed, exhaling in the upper part of the ascent.During the execution of squats, it is necessary to check the main points:

  • In the lower position, the knees do not carry on the feet.
  • You can't get on the socks.
  • It is prohibited around the upper back and the lower back.
  • During lifting, you can't drive your knees.

Fins

At the beginning of the exercise, put your legs on the width of the pelvis, then take a step forward and sit gently.Straight the load on the front leg, extend the other and take it at the tip.The rear is equal, with a natural deflection in the lower back, the palms are on the belt.The joint of the knee of the working leg is bent at an angle of 90 ° and experiences an increased load, therefore it is important to prevent the ledge of the knee from the tip of the foot.Expire, raise and put the work leg next to the support.

Lifting

The starting position for push -up is an emphasis that is located on the straight hands, with one shoulder.The distance between the feet does not affect the execution of push -up.Keep the body uniform, stressing the buttocks and muscles of the press.Fold your hands, make a deep breath and touch the floor with the chest.Smell smooth during the rise of the body.When performing the exercise, it is important:

Cervical muscles training
  • Follow the palm setting in the center of the chest.
  • Do not allow the deflection in the lower back.
  • Avoid a strong breeding of elbows and falling sides.

"Jump"

In order to prevent various injuries, before jumping, a heat of the ankle and knee joints is required.In the starting position, put the legs together, lower your hands along the body.Lower your shoulders, strive the press, keep your back straight and slightly tense.Exploring the muscles of the thigh and the lower part of the leg, push the body upwards, pulling the feet.He lands on socks, slightly spring with his knees.

Lift the legs

To perform the exercise, you have to lie on your back and firmly press the lower back, put your hands along the body.The effort of the printing muscles of the printing to snatch the hips from the floor and, exhaling, raise 60 ° in the corner.Keep your legs in the upper part of 2 seconds and lower it, without touching the floor heels.In order not to reduce the load, it is not possible to snatch your head from the floor.Beginners and women with a weak abdominal print should start with alternative legs.

"Scissors"

IMPORTANT: the exercise is performed only on a hard surface.Lie on the back, fold the hips and stretch your hands along the body.Put the palms under the buttocks, put your feet on the floor.Have inhalation, lift the legs and stretch the socks.With the strength of the press muscles, keep your legs over the floor with an angle of 30 ° -90 °.First spread your legs on the sides, then reduce and cross.

race

"Twisting"

Lie on the back, crawl your fingers in the lock behind the head and spread your elbows on the sides.Beginners are authorized to cross on the chest.Fold your hips and put your legs on any furniture.Expire, rotate the custody and pull the back to the pelvis.It is necessary to perform fat combustion exercises for the whole body daily and adhere to a moderate diet for weight loss.In the final position, the rear is rounded and the printing muscles are significantly reduced.It is not possible to reduce the elbows and filter the neck and press the chin on the chest.In inspiration, the body reports in a horizontal position.

Attack

After the load, it is necessary to normalize the impulse, lower the heartbeat and relieve the tension of the nervous system.A correctly performed attack promotes rapid restoration after the load and return of the abbreviated muscles to its original state.Stretching will increase the elasticity of ligaments and muscles, it will improve blood circulation in the body and contribute to the elimination of toxins from the body.

For an effective hitch, simple movements and exercises should be performed:

  • "Dizziness";
  • Pressing the elbow to the shoulder;
  • Pull the elbow behind the back;
  • Reclining or support inclinations;
  • Hands behind the back;
  • Stretch marks on the door;
  • "Crescent" and "Cobra" exercises;
  • Pull the leg back.

"Training program"

Monday

squat

At the beginning of the week, a strength training should be performed to strengthen the muscles, since the body is well restored after the weekend.Before training, it is necessary to spend 15 minutes.Active heat of the whole body to prepare muscles and ligaments for the imminent load.All exercises are performed on 15 repetitions in 3 approaches.The main training includes exercises for all muscle groups:

  • "Deep squat";
  • "Wide attacks" - a certain number of repetitions with each foot is performed;
  • "Planck with the traction of the dumbbells" - it is necessary to do 15 repetitions with each hand;
  • "Push -up";
  • "Dumbbar buffer";
  • "Bend your hands with dumbbells";
  • "Twisting";
  • "Lift your legs."

For the aerobic load, jumping with a rope is good, it is necessary to perform 3 times 60 seconds.As a hitch - 10 minutes.Traits of all muscles.

Tuesday

Circular training day, all exercises should be performed alternately on 15 repetitions.For training, you have to do 3 rims.To prepare the heart to the imminent load, it is necessary to include the race in the position in the heat.The exercises of the main complex:

  • "PLI-OUTPUT";
  • "Push -up";
  • "Borch Bridge";
  • "Superman";
  • "Scissors";
  • Jumping in position - 30 times.

Intoppration exercises must be added to bring heart rate to normal.

Wednesday

Day of power and aerobic load.The main training includes 3 series of exercises, each should be performed on 20 repetitions.Given the activity of next training, the heat -Up should include rotating movements, heating joints and ligaments.The lesson consists of exercises:

Fins
  • "Squat" with the lifting hands in front of you;
  • "Leg Back" - Perform 20 repetitions with each foot;
  • "Push -Up inverse";
  • "Hyperetto";
  • "Bike".

As a hitch - 5 minutes.States of legs and back and to burn fat, take a walk for 30-45 minutes.

Thursday

It is necessary to perform a training with an emphasis on the problematic areas.To make a short warm from the rotation movements with legs and hands.To increase the combustion effect of fats, all exercises are performed on 20 repetitions in a circle, with a rest between approaches of 30 seconds.For the lesson, it creates 2 rims that include:

  • "Wide attacks" - to make 20 repetitions with every foot;
  • "Push -ups from the wall";
  • "Burly Bridge";
  • "Fight the arms" with a light handlebar;
  • "Superman";
  • "Twuming on the side";
  • "Twisting";
  • Jumping with a rope - 30 seconds.

During the hook, stretch the muscles of the arms and legs well, do breathing exercises.

Friday

In training, you should understand the maximum number of muscles, for this, perform 2 approaches of all the exercises.To increase the effectiveness of the lesson, the heat -Up should turn on oscillations, rotations with arms and legs, as well as curves and including the case.In each approach, do 15 repetitions of the following exercises:

Planck
  • "Short attacks" - make 15 repetitions with every foot;
  • "Legs back" - make 15 repetitions with every foot;
  • "Bridge";
  • "Push -up";
  • "Hanging on the floor" - 60 seconds.
  • "Hook the palms in front of the chest";
  • "Twisting";
  • "The rotations of the legs" - in every direction to perform 15 repetitions.

As a hitch, do 50 jumps in place and lengthening the whole body.

Saturday

Add exercises for the study of problematic areas for training.In the first part of the lesson, perform an alternative exercise on the legs - 2 approach of 15 repetitions, after which it is similar to elaborating the upper part of the body.Print exercises are performed separately.Turn on in a hot race in place with the lifting knees and in the main training:

  • "Squat";
  • "Legs back";
  • "Lateral attack";
  • "Borch Bridge";
  • Before processing the top, do 50 jumps in place;
  • "Subbells to lie down";
  • "Superman";
  • "Push -up";
  • "Hanging on the floor" - 60 seconds.
bridge

To increase the combustion of fats, perform the jump with a rope 2 times 60 seconds.The hitchhiking should start with breathing exercises and lengthen the legs.

Sunday

The day of muscle restoration and active aerobic load, it is necessary to take a walk within 60 minutes.To begin hormonal processes, before cardio training, two approaches of the printing exercises should be performed:

  • "Twisting" - for the maximum number of times.
  • "Bicycle" - 20 repetitions with every foot.
  • "Lateral inclinations" - only 50 repetitions.

For loss of aesthetic weight and the maintenance of the tone, daily exercises are needed for the muscles of the whole body, as well as a rigorous observance of the diet and the aerobic load.It is necessary to study and observe the right technique in order to avoid injuries and increase the efficiency of domestic training.