A strong desire to lose weight occurs not only in women but also in men. Someone is lacking in harmony and self-confidence, and for someone — it is vital to restore the health, to live fully, or, say, give birth to a child. But often the first thing that comes in mind of wanting to lose weight — harassing diet amazing content, up to the fort of starvation.
But few people think about that — in addition to modify your daily diet, you need to take care of the physical exercise, and for this it is not necessary to buy expensive subscriptions to the gym, it is sufficient to examine the complex of exercises for weight loss at home. Only with a correct combination of a proper diet and moderate physical activity, you can get the desired results. Let's start from today, from this moment on, exchanging his usual rhythm of life.
Where to start?
Exercise for weight loss — it is not the first objective, it is not necessary to run the statistics, the whole thing should go into a complex and fun. With this attitude you can get results — all you have to do to desire and not by force. Of difficulty do you think of the diet. To start, try the following:
- stop thinking and start acting;
- eat often but in small portions, oddly enough, is valid;
- exclude, finally, from the diet, sweets, fatty foods and spicy foods;
- eat at pleasure, — if, still, the desire for bread or dumplings to eat for health and not reproach. But don't abuse;
- start little by little to do, it will be 10-15 minutes per day, and this is already a result;
- sport is in a good mood — don't practice through the power;
- every day that passes increases the work load;
- drink more water, up to two litres;
- surely it is useful for the self-control.
Everything is very simple — now, after reading the article, go take a walk, go to the store or to the market, buy vegetables, fruit, extra-virgin olive oil, vegetables, nuts, and tiles of black chocolate to lift the mood. There is no need to create additional stress for the organism, and therefore is missing in life, just little by little are rimaneggiando his path to wellness, and then the mechanism of weight loss start by itself.
The inventory, which is useful in a new sporting life
To begin the path to weight loss is not enough to change your diet and score a refrigerator products useful in your home should look, and the right objects. That is useful for the daily sport:
- the mat or mats, ideal for stretching exercises, for the execution of exercises to inflate newspapers;
- dumbbells to buy before the lungs in 1-2 kg suitable for women and 3-5 for men;
- the new sportswear — it is very important for the stimulus and the services;
- the circle with a weight of 1-2 kg, not easier.
In the following may be useful elastic tape, jump rope, fitball and other simulators, but for the beginning and the source list will be sufficient. Also pay attention to the place, where you spend or plan to do a workout. Here it should be bright enough, spacious, clean, must be able to ventilate the room. Do here, every day, the cleaning service is also an additional burden for the body.
What exercises are suitable for the home?
At home, you can do all the exercises that they teach in sporting activities. We have gathered for you the best exercises for weight loss and some of the most important habits for the body, once you have exhausted the body will thank you.
Then, the first and the correct habit of warm-up, without it you can start practicing. Do the slopes, running in place, jump, crush, hands, and neck. Warm-up should last no less than 15 minutes. Now the complex of the lessons.
Squat. Oh yes, the simple ones, but many hated the squat. But this is one of the effective exercises. Squat correctly, for the thighs are parallel to the floor. At the beginning it is possible to crouch on the chair, this exercise can be repeated 10-15 times for one approach. Later, to increase the load up to 20-30 sit-ups for time.
The belt. The classic exercise, aimed at strengthening of all muscle groups. Simply put on the floor, forearms parallel to each other and raise your body, by setting the foot on the toe of the feet. Resist for at least a year and a half to two minutes. But for a start, gradually you need to increase the execution time.
The bridge of the command. Lying on the back, it is necessary to lengthen the hands and feet on the ground and lift up the pelvis. These exercises must be not less than 15-20.
Print. So not all of them are aware of it, but it is very effective for weight loss employment. Lying on your back, raise your legs upward. Alternatively, without touching the floor, dip your feet down. Now put your hands behind your head, legs bent at the knee, resting the floor and lift the body.
By the way, in addition to a good habit — lessons must pass not less than half an hour, so that when you enter into the rhythm of a new life, then take this rule.
To lose weight, it is important to engage with dumbbells, will increase the load and give your muscles. Therefore, it becomes straight, the legs provide for the width of the shoulders with a dumbbell in hand, palm of the hand lined up for you. Exhale and lift the hand on the shoulder, on the breath — lower. Do the exercise alternatively, at least 10-15 times at your fingertips.
Here is the correct habit to keep track of breath, is to facilitate the exercise and not so quickly going to get tired.
New work with dumbbells — bending of the arms in a horizontal position. Put two stools next to it as a sport bench. Lie on their back and straighten the arms at the side, and then, the elbows were under the custody. Exhale — join the hands in front of him, breathing — place in its original position. These movements are useful to strengthen the chest.
Exercise for the back: the starting position is slightly knees bent legs, spaced to the width of the basin. The scapula is necessary to connect, straighten the back and a little bend to the bottom. Hand dumbbells, arms down. Exhale — dilute the arms, breath — go back to the starting position.
These simple exercises for weight loss, as long as their daily execution are able to give the result already after a couple of weeks. Note that in the complex should be for different exercises for each muscle group, and also regenerative sports.
The final phase of training
This is an important point, why, how, and to complete the exercise correctly, using exercises to warm-up. Again, take to the slopes, shake hands, walk slowly in a circle, making a circular motion around the neck, straighten the shoulders, bend the blades, and ponder a plan for tomorrow. In fact, and this is an important question — when is it better and easier to start charging, which should come into the complex, which is not able to do today, but have to repeat tomorrow. Analyze day. While you think you sit in the lotus position, place your hands on your knees, close your eyes, concentrate and sit in silence for a few minutes. Now slowly go up, and you can go in the shower. Charging is over for today. Or do you want to repeat?
Mental attitude
Exercises to lose weight at home include not only the physical activity and correct nutrition is important to the psycho-emotional attitude. Does not interfere with the activities from the area of anger management:
- losing weight is not the goal, the goal is to become healthy, slim and a happy person, and maintain this state of continuous. Remember this;
- to arrange a time to relax — just lie down on the floor or on the sofa, close your eyes and immerse yourself in the dark, trying to insert themselves into a sort of state of hypnosis;
- displays the desired result: make a note of on paper the expected weight and other parameters, create a map of desires, where do you draw the same skinny man;
- correctly formulate thoughts, use the phrase "I lost weight/lost", "I am thin and healthy for the man", but more often use the word "health", "happiness", "harmony", "use", "objective" and other words that will install in the desired manner;
- use the mobile app for weight loss, which will remind you of lectures, receptions, food, and cheer for the different images and phrases.
It is important to communicate with peers, with people who with exercises for weight loss, managed to reach the goal, managed to become on the rails of a healthy diet and lifestyle, not to lose, and this is the opportunity!