The finest waist, an even stomach, steep hips, elastic breasts, a thin figure, the dream of many girls and women. If your forms are not perfect, but you are ready to work in your body, then to achieve the treasured parameters 90*60*90 will need a low calorie diet and a set of weight loss exercises. This will help you get rid of the kilos of more, increase the elasticity of the skin and improve the general tone of the body. Let's talk about how to lose weight at home using fitness training.
How to make physical aptitude at home correctly
Losing weight is a long process that requires a combination of nutrition and physical effort under calories. If you do not want to attend training in the gym, to achieve treasured forms, a domestic complex of weight loss will help you. In order for the fat burning process to be more efficient and excess weight decreases slowly and gradually, it is necessary to observe the key principles of sports training, recommended by known physical conditioning coaches and professional athletes.
Regularity of classes
The sustainable result for home loss can be achieved using regular physical conditioning exercises. If you are just beginning to practice sports, then the frequency of classes 2 to 3 times per week will adapt to you. The most advanced fitness ladies can increase the training number 5-6 times with a mandatory rest day. It is recommended that physical activity gradually increase that it does not overload the muscles and does not lose motivation for sports.
Training duration
The main burning of fat occurs half an hour after the beginning of the lesson. Therefore, to lose quick weight, start 30-40 minutes a day, gradually increasing the duration of training at an hour. During classes, pay attention to your good. Excessive physical activity can cause undesirable injuries and a state of oversight.
Class time
The best time for cardiovascular exercises is the morning clock when the metabolic rate reaches the maximum. Therefore, training until 12. The afternoon hours are more appropriate for sporting power exercises aimed at solving muscle relief and a mass set. In addition, regular night training will help it relieve psychological stress after a difficult working day. The optimal period of time for sports after lunch: from 16. 00 to 20. 00.
Establish the objective and a variety of training
It is recommended to solve a muscular group with qualitatively and distribute the load in other parts of the body according to the residual principle. For example, on Monday, 80% of the time discharges the press, on Wednesday pays the main attention to the lower part of the body and on Friday works in the muscles of the hands and chest. Therefore, in a week it will efficiently solve all the main muscle groups, without overloading your body with sports exercises.
Balanced diet
If you seriously decide to lose weight at home, then you cannot do without competent diet restrictions. Exclude harmful and high-calorie products from the diet, pass 1-2 times for a week, make a food diary and follow the general calorie content of your diet daily. All this will help you lose weight quickly and achieve appreciated forms.
Cash complex of domestic exercises for weight loss
It will undone excess weight, home training, can with the help of complex exercises for different muscle groups. Choose physical activity, focusing on your sports training and very current. If you just start training, you will have enough 2-3 approaches 10-15 times. If you have been practicing sports for a long time, do not hesitate to increase the number of approaches and repetitions to the maximum.
Complex exercises for abdomen and sides
Fat deposits in the stomach and sides are a headache of many women. You can reduce the waist and eliminate a flaccid stomach using simple and easy exercises for the press. Such regular training is an effective remedy to excel folds on the sides. They increase the tone and elasticity of the press muscles, make the waist thin and elegant.
A set of exercises to lose weight of the abdomen must include sports elements in the upper press, the lower press and the oblique muscles of the abdomen. In the article "What exercises should be done to remove the stomach and sides? " We examine in detail the characteristics of training for this problem area. By adding these physical conditioning exercises to lose weight and sides to their training schedule, it will quickly get rid of fat excess deposits.
Losing leg training, buttocks and hips
Getting off the additional centimeters in the hips and tightening the buttocks will help simple and light exercises. Pay attention to this training several times a week and then quickly reach a good result. The best exercises for this problem area are:
- Squats.During the performance of these exercises, most leg muscles (hips and buttocks) work. That is why they are the most effective tool to lose weight. The deeper puts on snoop, the more muscles it works. As additional load, it is recommended to use small weights.
- Taches- A worthy addition to the squats. There are many options for this exercise: forward, back, right and left. The lower the snack at the time of attacks, the more effective this exercise for weight loss. Making a sports element, make sure the knee is at an angle of 90 degrees with respect to the thigh, keep your back straight. To maintain balance, delay the chair.
- Twins- A great option to study the main muscles of the legs. You can perform standing exercises or liars. If you want to increase your training efficiency, combine the lunge and changes in an element.
For example, go back to the right foot, hold your hand with your hand. In inspiration, lift your right leg forward, in exhalation, return to the initial position. This physical aptitude option is provided by a high quality study of hips and buttock muscles.
Keep in mind that in the next article you will learn about the general recommendations on how to lose weight in your legs.
Simple and light exercises for the back and hands
A flat back, strong muscles of the lower back, rounded shoulders and a beautiful shape of the hands give the female figure a beauty, harmony and special charm. To strengthen the necessary muscle groups, increase the tone of the upper body and burn excess fat will help a set of exercises for back loss of the back and hands:
- Lizards- A great option to train the muscles of the hands, chest and back. As the main load in this exercise is the weight of the body. If it is physically difficult for you to push from the floor, then trust a bank or sports table.
- Weight increasesGive a good isolated load on biceps and triceps. There are many options for these exercises. The promotions are made: by direct or inverse grip in front of themselves, straight or folded in the elbows with the hands, from behind the head, etc. Choose options to your discretion.
To lose weight, it is recommended that these exercises be carried out using small weights and many repetitions. For example, 2-3 approaches 50-100 times with weights 2-3 kg. If you want to solve muscle relief, you must make a minimum of repetitions with heavy weights. The load in this case must be selected individually.
Energy exercises for men to lose weight at home
The male complex of losing weight at home should include cardiovascular loading and resistance exercises. This training approach is effective both to reduce excess weight and for the development of energy indicators. Cardio-reign perfectly trains the circulatory system and increases the general 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- An excellent option to heat in front of the power complex. To increase physical activity, use the interval approach to training, alternating a different rhythm of classes.
- Bar or horizontal bars- Effective sports team to train all muscle groups. Pull -Ups or thrust, he will strive the chest muscles, arms and shoulders efficiently. In addition, the elevators of the legs in the hanging give a good load in the press and legs.
- Bar and weightsThey will help you achieve good relief using isolated exercises for the muscles of the upper body. The dumbbell elevators in biceps were perfectly demonstrated from the position of sitting or in the inclined, Romanian or other types of bar traction for triceps and back muscles. Use different options for the grip of sports shells (hammer, straight, reverse) to use several muscles during training.
The regular implementation of these simple and easy exercises will help it achieve a beautiful relief of the muscles, increase strength and resistance. It is enough to assign an hour to train several times a week to achieve good sports results. Thanks to such classes, you can easily keep your body in perfect condition.
Dance exercises to lose weight at home
Dance Aerobics is a good way to quickly get rid of kilos of more. These classes to energetic and incendiary music give an excellent vigor load, develop body plasticity and increase the general resistance of the body. In addition, while practicing fitness dance, activate metabolism and trains the cardiovascular system.
Dance Aerobics combines addresses such as Latino, Samba, Rumba, Jazz and even classic ballet. You can choose exactly the dance that is most similar and train for your favorite melodies. In addition, dance exercises give good physical activity in all muscle groups. During a lesson, you may burn a large amount of energy: up to 700 calories in an hour. Therefore, this species is so popular among other physical aptitude exercises.
You can participate in home dance aerobics using the video training of popular fitness stars, or in a sports club under the guidance of an experienced coach. If you are in a physical form, choose active dances, for example, Latin or rock and roll. If you only start training, then you will adapt to the quieter directions of Aerobika or Eastern dances. Do not forget to make a mandatory warm before and stretch after classes. 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 self -organization and discipline. Establish clear objectives and define the necessary tasks, and then act clearly according to this plan. Regularly performing complex exercises to lose weight and adhere to a balanced nutrition of low qualification, it can quickly achieve a perfect form of the body.