Not overweight — the key to vitality, well-being and good health. Slim figure gives self-confidence and increases self-esteem. The weight can reduce to at home without exercise equipment, the exercises for weight loss.
There are various exercises for losing weight at home:
- suffer from obesity;
- want to run the drying of the body.
Exercises for harmony is likely to be.on the basis of their desires, possibilities, age, weight, and size, as well as the individual characteristics of
On the Internet there are many articles with exercises in order to lose weight, for a week, but it is important to remember that the key to a successful weight loss for always — smoothness. The best exercises for weight loss aim for a gradual change in the lifestyle and not on the immediate effect.
In addition to the group classes in the fitness Studio or at home with the equipment, there are gymnastics for weight loss:
In the classroom, in these areas, the emphasis is on the stretching of the muscles and a holistic relaxation of the body, to reduce body fat. Gymnastics for weight loss is easy at home because it requires no equipment, and facilities. Slimming effect is achieved through the systematic training and muscle relaxation. To achieve the result we recommend the combination of any physical effort with the restrictions in the diet.
A Universal Rule Of Weight Reduction:
Slim body expending more calories than consumption. All of the exercises for losing weight at home is effective if the escort of your proper diet and Regime.
When and how I start
Process of losing weight must be is directed primarily to the recovery. To understand that being overweight can have a negative impact on your health, and you take on a diet to lose weight, according to the following characteristics:
- You will feel exhausted constantly too little sleep and not to control your appetite;
- They think about food, eat a lot of substandard food and food supplements;
- you have high blood pressure or signs of Diabetes;
- due to weight gain you feel pain in the body;
- you find it difficult to engage in the usual activity and Sport;
- in the execution of some exercises, you have dyspnea, increased sweating, and may appear palpitations.
There is a mathematical approach for the determination of obesity:
BMI (Body Mass index) = weight (kg) : body height (m) x body size (m)
Normal index accepted values up to 25. If the ratio is higher, this is the needs of weight loss shows, as in this case, the weight begins to negatively affect the health. The index of over 30 speaks of the initial phase of obesity. Fitness for losing weight — a good way to establish the desired shape and health. There are many variations of jobs, and for the beginning you can choose the training according to your individual preferences. Follows, calculate the number of calories consumed according to the parameters and stick these numbers in the compilation of the diet Plan. The main points that should be observed, was a loss of the quantity of fat in the body sure:
- you must not lose more than 1 kg per week, which is optimal for the preservation of muscle mass;
- not dramatically reduce fats: your content in their diet should be about 20%;
- the diet should be balanced and should contain vitamins, minerals and dietary supplements.
Effective breathing exercises for losing weight
The breath plays a key role in the function of the body. It can regulate not only his life, but also the internal processes. One of the most effective exercises for weight loss is considered to be breathing exercises. It has many of the advantages of the application:
- Oxygen helps faster absorption of nutrients in the stomach;
- Breathing exercises promote the decomposition of pollutants;
- helps to reduce Stress hormone in the body;
- exercises for breathing can lose weight;
- a positive effect on the female organs;
- if properly executed, you can expect a Super-effect.
The basic principle of each technique — you can use abdominal breathing inhale, exhale, the belly bloat. Through the combination of different techniques that bring in the methodologies, you are of great benefit to your body. The duration of courses not more than 20 minutes. Not to forget the complex every day so a lot of time on the Training, you can achieve the desired effect quickly and easily.
We bring the buttocks in sound
Any physical activity, depending on the intensity of the loads, contributes to the reduction of the fat tissue on all parts of the hull evenly. However, there are exercises to the testing of the individual zones. To the complex belongs to fit for the thighs and buttocks.
There are five basic exercises to lose weight, which are suitable for beginners:
- On all fours, alternately lift each leg upwards, bending in the king's meadow, before the emergence of tension in the buttocks. Keep your back straight and arms — upper body vertical. Distribute the load on four limbs evenly. You perform 3-4 sets of 15 times on each leg.
- Squat technique "plie". It differs from the normal by the fact that a knee should bow, wide legs spread. This allows you to work the inner part of the thigh. You do 3 sets of 15 times.
- Jump rope. It is a game from childhood is in the Top effective teaching for the buttocks at home. Should jump, lands on socks. Thus, the calves, and an optimal load worked. Duration — several repetitions of 5 minutes.
- Using the low Bank or a projecting surface, get up and go at a rapid pace. Should practice for about 5 minutes continuously on several approaches. You try, the body motionless.
- You will bend just like the conventional knee. You stay on the foot, push the second back cross and cross and perform a squat. This exercise allows you to focus the stress to work on one leg, and high, the muscles of the buttocks and the thighs. Are you doing 3-4 sets of 15 times on each of the legs.
For a successful outcome of the training program development, adherence to the you can easily lose weight at home. Optimally 4-5 times engage in of the week, give your body the rest and recovery. You can calculate the days when you train, and make a note of the generated graphics, the compliance with the Plan of employment. So you make the workout as efficient as possible.
To make slender legs
In the exercises for weight loss for each day fitted perfectly for the feet. It is simple, but effective, it is therefore suitable both for beginners as well as for sports lovers:
- Stand up straight, carry the feet in different from the body. For convenience, you can use the recording for the support heated front seats. They lead slowly to work the muscles efficiently. You do 3-4 repetitions up to 15 times.
- Squats are able to actively influence not only on the buttocks, but also on the hips. Perform 3 sets of 15-20 times. Try not to duck smoothly, to prevent damage to the meadow of the King.
- Running on the spot helps to reduce the body weight without any extra effort. The most effective interval-Jogging — about 4 minutes in normal Tempo Alternate with 60 seconds runs in a maximum speed for you.
Try to include exercises in order to lose weight, to run — in the warmer months, you can train on the road. Cardio are considered the best in questions of the control of the weight. Sport helps to not only lose weight, but to strengthen you, improve the body as a whole. Try to activate in the course of the technique that you like, and treat yourself to the pleasure — then, a nice Bonus will decrease for you.
Create flat stomach
If you are concerned about being overweight in the abdominal area, help you easy exercises to lose weight. In your complex is a series of simple techniques for reducing fat in the area of the abdomen and sides includes:
- Rocking the press. You need to be in Position on the back The hands clasped behind the head, and its torso tearing from the ground. The proper technique means voltage through the abdominal muscles. You make 4-5 passes to 10-15 times.
- Ironing is an effective exercise for the abdomen and flanks. Lying on your back, Lift surfaces in the elbow or hand, snap the upper side of the housing from the bottom. Then, Lift in socks. Your body needs to. of balancing on four points: two hands and two feet To stay with force static, for as long as possible. The optimum time of 5 minutes.
- One of the most important activities for a slim waist and flat stomach is a "vacuum". It should breathe in as deep as possible, and with the exhale, pull the belly in. With "vacuum" it is possible to remove the first set of results per week. It's worth it, on an empty stomach, making the muscles within 5 minutes, and more.
- Pages-Press. It is a physical exercise differs from the classic variant is characterized in that the original Position — lying on the side and not on the back. Pages-press allows you to pump up the abdominal oblique muscles to form the waist and to burn fat in this area. Run 5 approaches to 10 times on each side.
- Take Supine Position. Pull the feet heated front seats, and the hands clasped behind the head. With the exhale, lift the legs upwards, such as "pushing" the bottom of the press. The exercise is homeopathic to the problematic part of the abdomen, in which the deposits collect in the first place. You make 5 approaches for 10 times.
To lose weight quickly at home, especially when it comes to the belly, it is important that the results of studies diet. Reduces the volume of the stomach, you can easily in shape through physical exercises.
We will strengthen the back and make him grazisen
Many new athletes in search of a training program for weight loss that activates all muscle groups and forget about the back. The spine is a very important Organ that supports the entire body and allows him movement. Often the cause of obesity is a disorder in the musculoskeletal system. A selection of exercises for the back, helps to avoid pain and to strengthen the holistic approach to the body:
- You should lie down on your back with straight arms along the body. With the exhale, lift the pelvis from the ground, caving in the back. Proper Training means a Pause for 1-2 seconds in the upper point. With the inhalation — go in the original Position. Reps of 20-30 times.
- Sitting on the Mat, raise the arms upwards by the tension. The muscles of the buttocks, squeezing you drive on them under the small rug back-and-forth after 5 minutes with breaks.
- Standing, lift one leg straight out and place it on the projection surface. The second foot is flat on the floor. With the exhalation, bend forward to the heated seats in the front of the fuselage to the leg, stretch the muscles. Run 5 approaches for 10 times.
- Sit on the floor and keep your back straight, take a deep breath. With the exhale, pull your hands gently on the fingers of the legs, not to mention the Position of the back. The implementation of the task 10-20 times.
- Lying on your back, stretch the stretched arms along the body. Exhale, lift the lower part of the body, so that the shoulder blades on the floor. You lower the straight legs behind the head, as far as possible. Perform 2-3 sets of 15 reps.
There are many types of activities for the spine. Strengthening the back is capable of, not just a series of exercises for losing weight at home, and all kinds of sports-Hobby (swimming).
Athletes, the exercises for beginners often forget about the hands, the attention to critical, in their opinion, zones. But the hands always in your eye, and your appearance can say a lot, therefore it is worth to enable you exercises, the pumps in the gym:
- You need weights bottles with water or other weight. Be carefully, tilt the housing to the heated front seats. With the exhale hands to win with weights along the hip. Repeat 3 sets of 15-20 times.
- Using the same equipment that vibrates. You can dilute the hands in different directions with the inhalation and the exhalation, slowly attract each other, the feeling of tension. You do 4 sets of 15 times.
- PUSH-UPS are considered to be one of the most effective exercises for the leveling of the Hand. Starting position is the same in the bar, only the position of the hands a little wider. Slowly bend the elbows and lower the body with the inhalation, return to the starting position. Do 3 sets of 10 times.
For shedding weight Optional exercise in the health Club. Today, there are a lot of alternative training devices, hall — starting with the Online Training for losing weight to employment in the domestic conditions for women and men. If desired, the result can you in all the financial and human resources.
How to speed up the results of the right diet
For the qualitative reduction of the body weight some workouts may not be enough. It is recommended that adjustments to your diet, replaced with inferior and harmful products useful alternatives. But do not overdo it — strong stress the body is under Stress and stores fat.
Take note of the calorie deficit
There is a Golden rule, slimming the body burns fat, if expending more calories than it consumes.
To take into account in the calculation of the calories-rule-Mifflin-San Of:
Base metabolism = (9.99 * weight in kg) + (6.25 * height in cm) – (4.92 * age in years) – 161.
The resulting number is multiplied with the factor of physical activity (1.2 to 2.0), a sober assessment of your level, and then the result is 20%. The result would mean the necessary daily Norm of calories for you. You will follow the received number without fanaticism.
Healthy food provokes salt deposits in the body and promotes the formation of acne, disorders of intestinal peristalsis, and obesity. For the qualitative reduction of body weight, you should focus on the gradual results. At observance of diet and regular workouts lose weight immediately. And the results of value of Sport to enter in the list of your Hobbies and enjoy the new life style.