Slim figure – not only is the index of beauty, but also health. The abundance of junk food, many hours of sedentary work, lack of fresh air leads to weight gain and the emergence of a different type of diseases.
Doctors recommend to spend at least 30 minutes per day for physical education classes. Access to the fitness center is not compulsory for the employed people are a great alternative – exercises to lose weight at home.
The complex effective exercises will help you to put in order the figure without great expenditure of time and money. Important to do regularly.
Simple exercises for beginners
People who have no fitness experience, must begin with simple exercises that will help your body gradually get used to the loads. The optimum duration of training for beginners – 20 minutes.
Do all movements slowly, without applications weighting. If the load seems to be insufficient, it is possible to apply small weights weighing less than 1 kg.
Find out how to correctly use the weights for the legs.
Each workout should begin with a warm-up. Warm-up for beginners includes the following movements: - smooth rotation of the head (10-15 times), the arms straight forward and back (10-15 times), body (8-12 times), pelvis (8-12 times), knees (10-15 times), jumping on the spot (10-15 times). Warm-up prepares the body for the main exercise and helps prevent injury.
Complex for beginners, it allows for a quick weight loss, includes the following exercises (number of repetitions – about 15-20 times):
- Squat: shallow squat with the simultaneous elimination of direct hands on.
- Lunges: says, forward on the left foot and right. Important: the knees should bend at a right angle.
- Squat-sea: the width of the shoulders to put your foot down, socks of opposite lock on the steering part, and do squats slow for 3 accounts, after that do not hurry to climb.
- Simplified push-ups: take the emphasis on the floor, with his elbows on his knees and hands, push-ups at a slow pace. In the course of a financial year can not be bend back and pulling the head upwards, should only move the hands. If you feel discomfort in knee, you should put them under their low pillow or a towel.
- Exercise for abs: sit on your back, legs bend at the knees, hands to the nape of the neck, as you exhale slowly lift your shoulders, the breath – down. During the ascent do not pull on the neck, it should rise only to the shoulders – to the detriment of the tension of the abdominal muscles.
- Lifting of the buttocks: sit on your back, bend from the knees, the legs, pull on the body to the hands, lift the buttocks, making rapid movements of the buttocks upwards and downwards. During the climb you should be able to compress the buttocks.
The exercises for beginners help just a 20-minute lessons to give a good load of all the "problematic" areas: the legs, the thighs, the arms and the shoulders, the print. During the lessons it is possible to take small breaks, but no more than 5 minutes. The completion of the necessary training, is a banner: sit on the floor, widely spreading legs, slowly stretch the body forward, left, right.
To lose weight at home fast, you need to engage in an intense program, which includes strength and aerobic exercise. Aerobics leads to an increase in heart rate – a condition which is effective to burn fat. Exercises help to increase the tone and volume of the muscles, which is quite a relief figure. There are different patterns in the lessons at home:
- A day dedicated to aerobic exercise – running track, aerobic dance, driving is not a bike. The other day – load power, which includes exercises for all muscle groups.
- During the workout, a combination of strength and aerobic exercise. For example, the lesson begins with 5 minutes of stationary bike, then run abdominal exercises, then another 5 minutes of aerobics, after that the exercises for the hips.
During execution of effective exercises focuses on a particular muscle group, however, work simultaneously, and other muscles, which increases the training effect. For the lessons at home helped to spend a maximum of calories, it is useful to use weights, dumbbells from 1.5–3 kg. it is Better to use a small weight, but to do more reps.
To delete for the belly and the hips, you will need to do the home exercises for the abs. Here is a series of the most effective exercises for the abs (all exercises to be done 20-30 times, 2-3 approach):
Scissors
- Location: it is located on the back, the hands pull along the sides, lift socks above the floor to 15 cm.
- Execution: make the movement cross the straight legs, laying the groundwork alternately towards the top of the left and right side of the foot.
Twist
- Starting position: are located on the back, put your hands to the nape of the neck.
- Execution: it is necessary to lift alternately the knees bent legs and reach for him, the elbow of the opposite.
Bend side
- Starting position: they are situated on the floor on your side, your lower arm, pull forward, have the upper hand start at the ear.
- Execution: do push ups, side leg lift, drag towards their elbow.
For buttocks and thighs
Complex for the upper part of the legs and buttocks aimed at quick weight loss at home and the formation of the elastic forms.
If you regularly give the lower part of the body payload, very soon there will be the first pleasant changes: tighten the skin, will be laxity of the muscles in both domestic and foreign parts hips, more rounded and supple will be the buttocks, reduces cellulite.
Effective complex in the home should include the following exercises to slim buttocks and thighs (number of repetitions – 20-30, 2-3 approach):
Squat with dumbbells
- Starting position: spreads her legs to shoulder width, take in the hands of the handlebars of the weight 1.5–2 kg.
- Execution: deep squat, bringing your hands forward. The elbows when you lift your hands should "look" downwards. Squats are useful for the inside, the front part and the back part of the thighs. The use of dumbbells increases the load.
Sink "Swing"
- Starting position: take a dumbbell, put your feet together.
- Execution: you say that penetrates the right foot in the back-and-forth. Proceed as for the other leg. Lunges help to form beautiful buttocks.
Lunges with diverting hands ago
- Starting position: take a dumbbell, do the maximum thrust the foot forward, bring the hands behind the back, palms outward.
- Execution: while maintaining the tension in the hips, turn the hands on and reduce the shoulder blades. A useful exercise for the front and outer parts of the hips, and also arms, shoulders and back.
Derivation of the feet at the bottom lying down
- Starting position: adopt, as well as for push-ups.
- Execution: alternately moves the feet in the direction of the maximum distance, after that come back to the initial position. Derivation of the feet at the bottom, lying down helps to shape the thighs.
For arms and shoulders
The formation of fine hands and shoulders requires exercises bearing. If, during the exercise, the hips, buttocks and abdomen are used handlebars, then this is already a good load for the hands.
Also useful to perform exercises for the hands: flexion under a different angle or junction with the handlebars in forward, to the side.
They are also useful for the triceps and biceps classic push-ups, during which you train back, chest, abdominal.
For shapely legs
Exercises to slim legs at home, focusing on the formation of elastic to the sides, without cellulite, good knees and sorted the calves. The legs were thin, it is useful to do dance aerobics, and periodically return home to walk on the tip of the feet. Usually the exercise turn the following exercise (run every 30-45 time, after 2-3 approach):
Of the sea on the tip of the feet
- Starting position: position the feet to width of shoulders, socks out.
- Execution: take the socks, sit on three counts, sit on your heels. Of the sea on the tip of the feet, promote weight loss thighs, in the formation of beautiful calves.
Leg lifts
- Starting position: they are situated on a side, place your elbow on the floor, pull up the socks to the feet.
- Execution: lift as high as possible the upper part of the leg, then slowly lower. Useful exercise for the inner and outer thighs.
Mahi kick
- Position: legs together, straighten the back.
- Running: make mach foot forward, and then lift the leg back while pulling the body forward. When the Mahi are training the front and back of the surface of the foot.
Physical exercises for men
Diet for men and the exercises, if performed regularly, help you lose weight, form a beautiful torso, and print without going to the gym. How men and women of this twist for printing, climb the legs in the prone position, lunges, squats carriers. Dumbbells weight for men should be 8-12 kg.
Approximate home workout for men includes exercises such as:
- twist for printing;
- climb the legs perpendicular to the body, lying on the back;
- push-up;
- thrust bearing;
- detachment of the bearing (handlebars);
- mahi dumbbells forward, to the side.
How to lose weight with exercise at home for a week
Exercises to lose weight fast at home should include elements of force and aerobics. Useful to train every day, twice a day.
For example, in the morning to run on a treadmill or spinning, and in the evening to dedicate of the power load in the house.
The evening workout should be full of exercises that involve multiple muscle groups. Here is an example of a schema of this sport:
- 5-minute warm-up;
- the classic squat with the use of dumbbells;
- he says that lunges forward-backward;
- squat-sea with the use of dumbbells;
- lying on his back, raises one leg, with the simultaneous withdrawal of handlebars;
- twist for printing;
- mahi dumbbells forward, side;
- biceps with dumbbells under different angles;
- push-ups.
Find out how to ensure a rapid loss of weight other ways.
Video lesson of the technique of execution of exercises for weight loss at home
Training at home can help you lose weight. The advantages of home activities: time-saving, the possibility to combine the lessons with the vision of favorite tv programs or listen to music, the bare minimum of sports equipment.
Convenient form, more tenacity in the daily running of 15 minutes of the complex, they will dream of the ideal figure a reality.
If you want to save time and money to go to the gym, will help you shown in the video of exercises to lose weight at home.
Quickly restore weight at home
A proper diet and physical activity help quickly enough to correct the figure
What better place to start?
Look thin and beautiful, want to every girl, but to lead a healthy and sporty life-style, and under the force not many.
Even if you're not a fan of dance or aerobics, do not go to the gym, you can have slim and fit figure. For this it is necessary to pay sports for 20-30 minutes per day.
You need to take care of your body and give you health and a good appearance.
Here you will find a handy a series of exercises that help you lose weight at home without equipment. Knowing them, you will be able to compose your own training program.
Before starting the training session, you must do a warm-up. It will help you to warm up the muscles and joints, but also protect you from possible damages and injuries.
Develop must be from the top to the bottom, gradually going from warm the neck, shoulders and hands in the back, buttocks, hips, knees and feet.
If you don't know warm-up is not a problem. Begin by making circular movements in each joint. First in one direction, then in the other. Framed in this way, all parts of the body.
So it's good to warm up. For this highly rub the palm of the hand, until they become hot. Then preheat their face, the neck, the ears, the nose. Below, the warm hands rub all over the body from head to toe.