What to do if you want to lose weight, or visit the fitness club, there is no option? Good results are achieved at home. Daily you Need to perform fat-burning exercises for the whole body carried on a moderate diet, weight loss.
Exercises effective weight loss
The weight loss you have to change your sedentary lifestyle, slow metabolism, the most active. In the morning I should start by being responsible, and the home workout half an hour in the evening. A day to use every opportunity to exercise. The weight loss useful, to get out of a trade session in the Elevator, the stairs, and before going to bed to take a short trip. Exercises for all the muscle corset that provides a test to hang out, or aesthetic weight loss, fajbiológia preservation it is important to follow simple guidelines:
- Remove the diet cakes, bread of higher grade flour.
- A cook steamed or boiled.
- Eating fruits and vegetables rich in fiber.
- Night don't eat the last meal no later than 2 hours before bedtime.
- To drink clean water.
Exercises the whole body – slimming and form tart is a prerequisite. A drawing program at home training it is necessary to consider a study of a concentrated problem areas, as well as the conditions. Experienced fitness instructor it is recommended to use an effective exercises for strengthening and slimming the muscles.
Back
"Lean too" is one of the most effective movements strengthening of dieting and the back. The muscles, straightening -, a spine, you have to stand on a "Bridge". Information and withdrawal of the blade, improves blood circulation, a trapezius, and if we go, it's very muscles as well as reduce body fat to the neck area. Practice "sign, pull dumbbells to" vigorously burn fat at the expense of a broadest muscles of back is a and a Boat stop at the place of the cellulite, back to the bottom.
Chest
"Presses the dumbbells lying" forced to work both types of fibers, which allows you to lose weight without losing muscle mass. Practice "Push-UPS, a wall," the women are able to supply a large number of repeated, and thus provides the necessary intensity, fat-burning. Systematic implementation of a practice "was replaced by a bra," support muscle tone, static load on the "push the hand" can increase the breast flexibility. The diet is the determining factor weight loss, female breast, but the physical activity that contributes to maintaining a beautiful shape.
Feet
Slimming legs, as well as to develop the muscles of a test different variations of exercises "Squat". The side lunges perfectly heavy legs from the outside. Exercise "Scissors" button, or by pressing a ball between your knees that fast a adductor muscles burn the fat from the inner thigh. Regular exercise "Bicycle" provides a form-scale, knee area, gently work the joints. Lifting a sock, standing or sitting, reducing the oedema, and the leg give relief.
Hip
Salageanu a chair stable your knee raise your effective exercise for weight loss legs. "Short attacks" intentionally load on a hip to give them relief. If special attention is paid to the internal interface, the complex practice need to add "Plie-squats". Burn the fat, an outer thigh need to practice kicking your ribs while standing.
Bottom
Exercise "deadlift" good the muscles of practically the whole body, improves the sound of the fartájékba muscles. The intensive weight loss butt, you need to perform the "Abduction legs back," and uncle sanyi attacks. "Arise" is a good alternative to the pull-up, practice does not stress the knees and quads. "Far from bridge" effectively raising a volume of the muscles, reduces the body fat in the lower back buttocks. The practice is called "Walking butt" strengthens the pelvic floor muscles work a hamstrings.
Hands
"Reverse push-ups" with a support on a chair or the edge of a couch, a big cargo hold, the triceps, and take the fat one armpit. The different options for bending, a hand pull, and strengthen the anterior group of the muscles of the shoulder. Exercise "Scissors", and the "Shooting Moon" evenly burn the fat from the surface of the hand. "Barbell bench press up", involve the triceps, trapezius, deltoid region as well as a muscle, it creates a beautiful shape to a shoulder girdle.
E.
A normal "Winding" a great work was at the top of a press, and the practice of the "Reverse twisting" reduces body fat and strengthens the muscles of the lower have. "Lateral and oblique twist" - emphasize the waist, or practice "Tilts to the side" to get rid of a fat page. "Circular rotation feet" is a complex effect on the muscles of the press, here. Pull protruding abdominal wall should be a systematic practice, the "Vacuum".
Waist
A slender, attractive, honest, to the "torso Twists to the side," or "Mill" that is slanted heavily shrunk. Practice "turns legs on the floor" to actively burn fat for a problem areas, as well as a stronger press here. "Side bridge" and "lift the leg lying on the side, a" good the muscles hanging out the side, as well as reduce the scope of, the waist.
Squats
A correct implementation of the exercises you should do legs width apart, placing in the same plane as the knee. Keep your back straight, and then bend a waist, the hand lowered a test along. Get the blades that move back and a pool off to sit down. Thigh bent parallel to the floor, as well as a test weight to move to a corner. To rise, exhaling to the top of the rise. Performing squats, you need to control highlights:
- The lower knee in a situation that cannot withdraw the front foot.
- You can't stand on his feet.
- Forbidden circle, the upper and lower part.
- If you don't lift reduce knee.
Attacks
The beginning of a practice is to put a width of meters, the pool, and then a step, then carefully sit down. Move to the first load leg, another to pull a thin one to toe. A rear smooth, natural curve of the back, palms located on the belt. A knee with a working leg bent at 90° angle, and is experiencing increased stress, it is therefore important that a prevent protrusion of the knee to the toes of the foot. Exhale, get up, and insert a working leg next to a link.
Push-ups
The starting position for a push-UP — a pronounced lay a direct hand in the production of shoulder width apart. The distance of a foot does not affect the performance of push-UPS. Test to stay, the one, the Contracting authority, a butt, and abdominal muscles. Squeeze the hands, a deep breath, and breast touch sex. Smoothly exhale during a lifting test. During the execution, the body movement is important:
- To comply with the declaration of the hands on the chest in the middle.
- To prevent the deflection back to the bottom.
- Avoid strong dilution, the elbows and the sagging thighs.
"Jump"
To prevent a variety of injuries, running to jump in front of it should be warm to the ankle, or the knee joints. A mode position, put your feet together, hands lowered to the test along. Shoulder down, bend, press, here, keep your back straight, slightly tense. The explosive force of the muscles of the thigh, lower leg, press the body to stretch out the legs. The land of the ankle, the knee a little bit in the spring.
Leg lifts
Perform To a exercise lie on your back and press your back, put your hands on a test along. Force the abdominal muscles to pull your hips from the floor and, exhaling, lift, 60°. Keep your feet on the top 2 sec. down lower, the heel not touching the floor. In order to make the load decrease, it is impossible to tear off the head from the ground. For beginners, it's okay, women are already weak, you need to begin alternate leg lifts.
"Scissors"
Important: be performed on a hard surface. Lie on your back, bend one hip, which extend the hands along the trunk. Palm placed under the buttocks, the legs on the floor. Inhale, lift the legs and pull the toes. Force the abdominal muscles to keep feet above the floor an angle of 30°-90°. The first is to spread your legs to the side, then reduce it to the cross.
"Winding"
Lie on your back, fingers clasped to the castle behind the head, elbows dissolve in the parties. Beginners are allowed to cross arms. Bend one hip or lower leg, they're pieces of furniture. Exhaling, twist a body, pulling the shoulder and then to a pool. Daily you Need to perform fat-burning exercises for the whole body carried on a moderate diet, weight loss. You end up with A position, back rounded, and the abdominal muscles is significantly reduced. You can't bring your elbows and straining his neck, his chin pressed to the chest. A inhalation, to return a tested in a horizontal position.
Hitch
After loading it is necessary to normalize the heart rate, lower heart rate, as well as the tension eases, the nervous system. You did the right thing hitch to facilitate a quick recovery after a workout, return to the shortened muscle to its original state. Stretching increases the flexibility of the ligaments and muscles, improves blood circulation in the body, as well as a encourage the elimination of toxins from the body.
An effective hitch to perform simple movements and exercises:
- "Vertigo";
- A recording of the elbow, the shoulder;
- Pull elbow behind;
- A tilt or lying on the support;
- Your hands behind your back;
- Posters in the doorway;
- Exercise "Crescent" and the "Cobra";
- Pull the leg back.
"Training program"
Monday
The beginning of a week to strength muscles strengthens training the mint test well cured after the weekend. Before training you must spend 15 minutes active warm up, the whole body to prepare the muscles, ligaments, as well as the upcoming load. Each exercise perform 15 repetitions 3 sets. Basic training includes exercises for every muscle group:
- "Deep squats";
- "Uncle Sanyi attacks" a certain number of repetitions each should be performed legs;
- "Pulling barbell Bar"— that each hand 15 reps
- "Push-UPS";
- "Barbell bench press up";
- "Bending the hand dumbbells";
- "Winding";
- The "leg raise".
That's good aerobic exercise, skipping rope, to perform this necessary 3 times in 60 sec. Mint is a cool, down – 10 minutes stretching, the mind and the muscles.
Tuesday
Day circuit training, the exercises to perform alternating 15 reps. The workout you have to do 3 laps. To prepare a heart, a coming load workout should include running on the spot. The practice's main complex:
- "Plié-squatting";
- "Push-UPS";
- "Far from bridge";
- "Superman";
- "Scissors";
- Jumping jacks – 30 times.
A problem you want to add breathing exercises to your heart rate to return to normal.
Environment
The power and the aerobic workout. Basic training includes 3 sets of exercises, all you need to perform a 20 repeat. The next workout, a warm-up should include torque movements, warming the joints and the ligaments. A lesson consists of exercises:
- "Squats" a woman, a hand in front of your eyes;
- "Smuggler's feet"– to always be fulfilled leg, 20 repetitions
- "Reverse push-ups";
- "Created";
- "Bicycle".
Mint is a cool, down to 5 minutes, the stretching, the legs and the back, and the weight loss to spend Hiking 30-45 minutes.
Thursday
You need to perform the exercise with emphasis on the problematic areas. Short workout, the rotational movement of the legs, hands. Boost a fat burning effect of all exercises to perform 20 repetitions for a round, the rest between sets to 30 sec. A lesson, 2 rounds, which includes:
- "Uncle Sanyi attacks" – a two-leg, 20 repetitions;
- "Push-ups against a wall";
- "Far from bridge";
- "Extending a hand up" to the light weight;
- "Superman";
- "Kicks in the side";
- "Winding";
- Skipping rope – 30 sec.
While the problem is that it's good to have the muscles stretch, the hands and the feet, what breathing exercises.
Friday
Training to develop the maximum muscle, all exercises are 2 sets. To improve efficiency, a lesson, a warm-up should include a Mahi, the rotation of the hands, feet, and a speed, and a slope of body. Each set of 15 repetitions of the following exercises:
- "Short attacks" – both leg, 15 repetitions;
- "Smuggler's feet" – 15 reps each leg;
- "Bridge";
- "Push-UPS";
- "Overhang of the floor above" – 60 sec.
- "Hold palms in front of chest";
- "Winding";
- "Rotate the feet" – in every direction, to perform 15 repetitions.
Mint is a rub, 50 jumping jacks the whole stretching body.
Saturday
Add the exercise to work a problem areas. In the first part of a lesson, to perform alternate exercises for legs – 2 sets of 15 reps, works in a similar way and the upper body. The exercises carried out separately. Includes warm-up run place, lifting the knees, and the training:
- "Squats";
- "Abduction of the legs back";
- "Side eruption";
- "Far from bridge";
- Before the development of the top 50 jumping jacks;
- "Dumbbell bench press you lie";
- "Superman";
- "Push-UPS";
- "Overhang of the floor above" – 60 sec.
Increase gerogianni How to perform jumping rope for 2 times 60 sec. Hitch should start with breathing exercises and stretching legs.
Sunday
Day muscle recovery and active aerobic exercise, you need to walk 60 minutes to begin the hormonal process before a cardio condition shall be performed according to a one-two approach is a sit-ups:
- "Winding" is a maximum number of times.
- "Bike" – 20 repetitions on each leg.
- "Slopes Side" – a total of 50 repetitions.
The aesthetic weight loss, or the maintenance of a sound basic daily exercises the muscles of the whole test, and the strict observance of a diet, aerobic exercise. You need to learn and follow the high technique to avoid injury and increase the effectiveness of home training.