We choose the best exercises in a women's weight loss complex at home

A beautiful figure and a slender body is a dream!

But if a full woman with an unhealthy face reflects in the mirror, it means that it is time to change for better.Work, the household takes a lot of time.But you can find time for your training.We will tell you how to return your figure without visiting the gym.

Where to start sports at home for a girl

The most important is the mood.If you do not believe in your power, then nothing will work.You need to choose a place for your training in the apartment, buy special clothes, carpet, dumbbells, ribbons or rope.

If it is not possible to buy all the accessories, then you can use a liter of plastic bottles with water instead of dumbbells, and the carpet can easily replace a thick cloth.Once the opportunity arises, it is necessary to acquire sports equipment, it will give more confidence and desire for sports.

The place for classes should be in a bright room, quite free.Before each training and after it, the room must be carefully ventilated.

Nutrition and physical activity

A few years ago, the principles of proper nutrition went into fashion.And this is not surprising, a balanced menu not only helps to get full, but also helps to lose weight.

The basic principles of proper nutrition are the techniques of cardiac food, they should be at least 6 per day:

1. First of all, you have to breakfast.This triggers all the body's metabolic processes exactly in the morning.Ideal breakfast dishes can be porridge, scrambled eggs or omelette.After a few hours you can eat again.Fruit salads, yogurt, green tea with mint are suitable.
2. Lunch necessarily includes meat, but not fat, fried pork.It is preferable for PP to use chicken meat.
3. The fourth meal is vegetable or pure fruit dishes.
4. The next dinner may consist of roasted fish, lightweight or dairy products.
5. The last meal can also be saturated with vegetables.You can then drink 1 cup of kefir.

All exercises that help get rid of excess weight at home are focused on weight loss.These include active swings with hands and lungs, jumping rope and bar.

Sports Complex for every day at home

We have been familiar with the exercises since childhood.In the end, in kindergarten, teachers showed how to mix their hands and feet.The first weight loss training can start with warmth.Mix all the muscles of the body for fifteen minutes.

Exercises aimed at combating extra pounds should be performed at the same time every day.

Morning hours are suitable for exercise.In the morning, half an hour before the start of your workouts, you have to breakfast.It is desirable that the food is saturated with protein.Eggs, chicken breasts and legumes are perfect.

Just for beginners and full

Those who are just beginning to turn their body into an ideal are quickly tired of long workouts, so the complex can only consist of three exercises at the beginning. A complex of exercise starts after a must -have warm -Up:

1. Stand in the trunk: the legs are placed on the width of the shoulder, lower your hands on the seams.Slowly inhale and start a side lifting of your hands.Raise and straighten your hands, keep them in this position for a few seconds, lower them.This exercise helps to improve hands relief.
2. The second step may be the inclinations of the body forward.This is an easy exercise during which you can try to shake your feet with your hands.In this way, flexibility develops.
3. The third stage is squat.Strengthening the gluteal muscles, improving flexibility.A small secret: squats help the intestine accelerate their work so that loss of life does not linger in the body.If you squat daily according to an individually composed program for a girl's training, then after 6 months you can achieve excellent results.The ass will be pulled, the muscles will strengthen and the legs will become more durable.

To burn subcutaneous fat

The intensive training that can be done any other day must have two goals - burning fat and muscle pumping.

To successfully get rid of subcutaneous fat deposits, long -term cardio training and low carbon diet are used.Some nutritionists advise to train at all on an empty stomach, while other doctors make recommendations to increase the time of cardio training.

Selected classes will help you get rid of fat deposits:

1. CardioSThis is either running on the spot or working on an exercise motor.The time of such training is 40 minutes to an hour and a half.The first 40 minutes are the heating of the muscles and the strengthening of the cardiovascular system, and only then the intensive fat burning begins.
2. Slow cardio workouts on an empty stomachSFor example, this type of exercise is a quick walk.A big plus of such training is that you do not need to attend the gym, you can walk around the house.If you have a dog, then you can go right in the morning without having breakfast, go for a walk with your favorite pet.

Power all muscle groups for relief

After a mandatory cardirakirazminka, you can start doing exercises aimed at improving body relief.

For the hours you need to buy small dumbbells weighing 1 kg.They can successfully replace bottles full of water.Gradually, the weight of the dumbbells should be increased or added to any strength exercise.

For a beautiful terrain of the ass - Dumbbell squats.We reduce our hands with dumbbells in the face and squat, during the squat, straighten our hands with dumbbells and try to lower it on the floor in front of us.Repeat three times, squat fifteen times.

For hand reliefSLifting and lowering of the dumbbells, pressing -the flooring from the floor, the exercise of the bar.Read more about weight loss exercises.

Planck - Calculated unique exercise For all the muscles of the body, the only difficulty is to last for at least 40 seconds.To fill the tape, you must stand in the trunk as when you press and freeze.You need to watch the priest do not protrude and the back does not bend.The body is extended to a straight line under the slope.The tape is performed on outstretched arms, gradually moving to the elbow exercise.

We lose weight at home: Effective training for the fat burning and weight loss program

Beginners are suitable for training that do not require good physical fitness and endurance:

1. HoopSWorking with the hoop helps to throw out extra pounds that settled tightly on the hips and waist.You can rotate the hoop for no more than 20 minutes a day.
2. PlankSAny lady can stand at the bar, even the most nappy, but you can start from 20 seconds a day.
3. TwinsSTo swing your feet - the lesson is easy and slow exercise will help reduce the amount of subcutaneous fat at any age.
4. LeaningSTo lean forward, trying to embrace your legs - such an exercise is useful for reducing the fat layer and strengthening the calf muscles.
5. PumpingSThe most ordinary press exercise will not give us beautiful cubes immediately, but will help to accelerate fat burning, outline the waist and strengthen the muscles of the case.

The loads must match the age.You can start doing exercises while still a teenager.

Up to 30 years

The girl under the age of 30 is still quite young and active, and the muscle fibers are very elastic.At this age, it is quite easy to lose weight using conventional cardio training.

The cardiovascular system has not yet been worn, so the girl is able to endure walking in a quick step for at least 40 minutes.

Active exercises, such as swings with arms and legs, squats, jumps, are quite suitable for those who have not yet been 30 years old.

You can use a special tutorial for the abdominal press.Using this exercise, you can strengthen the internal muscles of the press and remove extra centimeters from the sides for a short time.To perform this exercise, you need:

• lie on a carpet or a large cloth;
• We bend our legs in the knees, placing them on the width of the shoulders;
• We put our hands behind our heads;
• To exhale slowly lift your legs;
• Repair them for a few seconds;
• The inspiration is slowly smaller.

We do the exercise fifteen times, in three approaches with a small break.

30-40 years old

After 30 years, human muscles lose their elasticity and become more complicated to return it.Metabolism slows down, the body does not process incoming food so quickly, so after 30 years it should be more careful for its nutrition.

Effective weight loss exercises at home can become:

1. Mandatory daily warm -Up. Due to the fact that the muscles are no longer as elastic, it is impossible to immediately start intense classes, at least 5-11 minutes it is necessary to warm your body.
2. Squats. They can be made at any age if the pressure allows.
3. Tilt forward. Very effective activity to strengthen the lower back.
4. Touched with arms and legs.
5. Exercises with dumbbells. The optimal weight of dumbbells for exercise should be 2 kg.

After 40-45 years

Full women who have reached 40 years old sometimes have no desire to restore the previous form.They believe that after 40 years it is impossible to put the figure in order.However, this is not the case.Many dietary doctors recommend sports at any age.Sports figure and fit muscles can lengthen youth.

Exercises for ladies after 40 years should not be too intense.Heating can start with easy exercises:

1. Round head movements for 15 seconds from left to right, then from right to left.This exercise helps to stretch the neck muscles and increase blood flow to the head.
2. Circular movements of the hips and pelvis.Slow rotation of the hips, arms of the belt.You should try to lean left as much as possible, then slowly "transfer" to the right.
3. The inclination is required.You need to bend as as it turns out.
4. Squats.A very important part of training.Be sure to perform 15 squats each lesson.
5. Vacuum.One of the most interesting exercises, it helps to pump the muscles of the inner press and reduce the fat layer on the stomach.The vacuum is performed 3-4 times a day.Lying on your back, bend your legs in your knees and exhale all the air from yourself.To drag his stomach as if he "sticks to the spine."Hold your breath in this position for at least 40 seconds.If it does not work, then you can slowly inhale the air, but without relaxing the internal muscles.The next day, you can feel a pleasant pain inside, and the stomach will gradually become more appropriate.

A set of weight loss exercises intended for women from 40-45 years old consists of two phases: cardio with aerobics elements and dumbbell power classes.The weight of the dumbbells should not exceed 1 kg, the time of exercise is at least 3 minutes.

Home sports tips

Home training is possible subordinated to the necessary conditions.In addition, you can use techniques such as:

1. Water.Water is required during the lesson, but you should drink a little with small gas.In order not to get distracted by your workouts and not to encounter the kitchen, it is better to prepare a bottle of water in advance.
2. Do not rush with conclusions and throw classes if the weight "grows".The perfect weight loss is 1 kg per week.In a month you can throw 4-5 pounds without using additional stimulating agents.
3. You cannot take weight loss pills, laxatives and diuretics.They act instantly, but the body is huge.

It is best to start sports under your favorite television program or series.So, the training will go almost imperceptibly.You can gradually abandon the television series when the sport becomes a habit.

Fitness trainer Harley Pasternak

He recommends that you always remain awake and filled with the force of those who are determined.The main desire is to make at least 10,000 steps a day, in addition to compulsory training.Special electronic fitness braces can help this.The coach suggests using every free minute to walk in the fresh air.

Pilates Kit Rich trainer

He advises you to do workouts daily for 30 minutes or run 5 km.No training can be missed, otherwise the desire to continue the fight against excess weight will immediately disappear.The effect of the classes will be more noticeable if you alternate running and a 30-minute lesson.These tips are good in the fact that you do not need to go to the gym for their implementation.

Certified Coach Jessica Smith

Do not focus on calculating calories.All thoughts of how much fat leaves with each workout should be thrown out of your head.It is better to think about your health, how health improves after training, ease in the body.The positive attitude will help quickly and for a long time will bring the figure into the shape.

The main conclusions

Weight loss at any age will surely lead to positive results.

What is important for creating an effective training plan for fat burning and weight loss for girls at home, we remember:

1. First you need to change your diet, add fresh vegetables and fruits to your diet, replace yogurt cakes are quite feasible.
2. It is wrong to rush into sports immediately.This is filled with sprains, pain not only in the muscles.The internal organs are gradually growing fat, so emergency weight loss in the form of intensive heavy load training can only harm and even lead to diseases of the cardiovascular system.
3. If you start with a 15-minute warm-up and gradually increase your learning time, it will help you make your dream figure in a very short time.
4. The most important thing is not to give up!