The finest waist, steady stomach, steep hips, elastic breast - slender figure - many girls and women's dreams. If the forms are not perfect but ready to work on your body, you will need a 90*60*90 low -calorie diet and a set of exercises needed to lose weight. This helps to get rid of the extra pounds, increases skin elasticity and improves the general sound of the body. Let's talk about how to lose weight at home with fitness training.
How to do the fitness at home at home
Losing weight is a long process that requires low calories a combination of nutrition and physical effort. If you do not want to participate in the gym, it will help you get the treasure trove of exercise complex. In order to make the fat burning process the most efficient and gradually reduce the most important principles of sporting training, which is recommended by well -known fitness coaches and professional athletes.
The regularity of classes
The sustainable result of home weight loss can be achieved with regular fitness exercises. If you are just starting to play sports, the frequency of classes is suitable for you 2-3 times a week. The more advanced fitness ladies can increase the number of training 5-6 times, mandatory one day with rest. Physical activity is recommended to gradually increase muscle overload and not lose the motivation of sport.
Duration of workout
The main fat burning occurs half an hour after the start of the clock. Therefore, when you lose weight, start 30-40 minutes a day, gradually increasing your training duration to one hour. During the classes, pay attention to your well. Excessive physical activity can lead to unwanted injuries and a state of exceeding.
Time for classes
The best time for cardio exercises is the morning hour when the metabolic speed reaches the maximum. Therefore, workouts up to 12 00 daily help to cope with extra pounds and increase muscle tone. The afternoon classes are better suited for power sports exercises to develop muscle and mass stock. In addition, regular evening training helps to relieve psychological stress after a difficult working day. Optimal period of post -lunch sports: 16 00 00 to 20 00.
To determine the target and various training
We recommend that you develop a muscle group in a qualitative way and distribute the load according to the remaining principle in other parts of the body. For example, on Monday, 80% of the press will pay the main attention to the lower body on Wednesday and work on Fridays with hands and chest muscles. This will effectively develop all major muscle groups in a week without overloading your body with sports exercises.
Balanced diet
If you seriously decide to lose weight at home, you will not be able to do so without a competent diet restrictions. Exclude harmful and high calorie products from your diet, fill in 1-2 times a week, make a food diary and follow the overall calorie content of your diet daily. All this helps to lose weight quickly and achieve cherished forms.
Effective Home Practice Complex for Weight Loss
He gets rid of overweight, home training, with complex exercises for various muscle groups. Choose physical activity, focusing on sports training and current well -being. If you just started training, there will be enough 2-3 approaches 10-15 times. If you have been playing sports for a long time, feel free to increase the number of approaches and repetitions to the maximum value.
Complex exercises for the abdomen and pages
Fat deposits on the stomach and on the side are the headaches of many women. You can reduce your waist and remove the fluffy stomach with simple and simple exercises in the press. Such regular training is effective medicine for the folds protruding its side. They increase the sound and elasticity of the press muscles, make the waist thin and elegant.
The exercises needed for abdominal weight loss should include sports elements in the upper press, lower press and abdominal oblique muscles. "What exercises should we do to remove the stomach and pages? "If you add these fitness exercises to weight loss and side training schedule, you will quickly get rid of excessive fat deposits.
Training to lose feet, buttocks and hips
If you get rid of the extra centimeters in your hips and pull the buttocks help in simple and light fitness exercises. Pay attention to such workouts several times a week and then quickly achieve good results. The best practices in the problem area are as follows:
- Squat.When performing these exercises, most muscles of the legs (hips and bottoms) work. Therefore, they are the most effective tool for losing weight. The deeper you squat, the more muscle it works. It is recommended to use small dumbbells as an additional load.
- Ears- A worthy addition to squat. There are many options for this exercise: forward, back, right and left. The lower you squat during the attacks, the more effective this exercise for losing weight. By performing a sports element, make sure the knee is at 90 degrees at an angle to the thigh, keep your back straight. Remove the back of the chair to maintain balance.
- Gemini- A great opportunity to study the main muscles of the legs. Can perform constant or lying exercises. If you want to increase your workout efficiency, combine the lungs and swings in one element.
For example, take your right foot back, hold your hands with your hands. After inspiration, raise your right leg forward, after exhalation, return to the starting position. This fitness option is provided by high quality study of the hips and buttocks.
Please note that in the following article you will learn about the general recommendations of the leg weight loss.
Simple and easy exercises for back and hands
The lower back, the flat back of the rounded shoulders, the strong muscles and hands give the female figure special beauty, harmony and magic. To strengthen the necessary muscle groups, increase the sound of the upper body and burn excess fat promotes the practical series of weight loss of the back and hands:
- Push -ups- A great opportunity to train hands, chest and back muscles. Because the main burden of the exercise is the weight of the body. If you are physically heavy from the floor, lean on a sports bench or table.
- To educate weightsGive a good isolated load on biceps and triceps. There are many options for these exercises. The elevations are made: with a direct or inverted grip in front of you, leaning straight or at the elbow with your hands, behind the head, etc.
We recommend these exercises for weight loss using small dumbbells and many repetitions. For example, 2-3 close to 2-3 kg dumbbells 50-100 times. If you want to work out your muscle relief, you should at least do heavy weights. In this case, the load must be selected separately.
Power exercises for men to lose weight at home
The male complex for home weight loss should contain cardio load and strength. This training approach is effective in reducing overweight and developing energy. Cardio subsidies are perfectly trained in the circulatory system and increases the general perseverance of the body. The power complex increases muscle mass and beautiful relief of the muscles.
Effective exercises for men:
- Jump with rope or jogging- A great option for warming up before the power complex. To increase physical activity, use the interval approach during training, alternating at different strokes of classes.
- Horizontal bars or rods- Effective sports equipment for training all muscle groups. Pulling or push -ups can effectively effort the muscles of the chest, arms and shoulders. In addition, the raises of the legs give a good load on the press and legs.
- Bar and dumbbellsThey help to achieve good relief with the isolated practices of the upper body muscles. They have been perfectly proven to the dumbbells on the biceps on the seat or the oblique bench, from Romanian or other types of rods to the muscles of the triceps and back. Use a variety of options to adhere to athletes (hammer, straight, reverse) to use various muscles during exercise.
Regularly implementing these simple and simple exercises helps to achieve the beautiful relief of the muscles, increases strength and perseverance. It is enough to distribute an hour to good sports results several times a week. Thanks to such classes, you can easily preserve your body.
Dance exercises to lose weight at home
Dance aerobics is a good way to quickly get rid of extra pounds. Such classes of energetic and ignition music are highly lively, developing body plasticity and increasing the general perseverance of the body. In addition, by exercising fitness dance, it activates metabolism and training the cardiovascular system.
Dance aerobics combines directions such as Latino, Samba, Rumba, Jazz and even classical ballet. You can accurately choose the dance that is more like and training your favorite melodies. In addition, dance exercises provide good physical activity in all muscle groups. You can burn a large amount of energy during a lesson: up to 700 calories within one hour. Therefore, this species is so popular with other fitness exercises.
The popular fitness stars can take part in a video training at home in a sports club at home at Dance Robics. If you are in good physical condition, choose active dances, such as Latino or Rock and Roll. If you just start training, aerobics or eastern dances will be adapted to the calmer instructions. Do not forget to make the mandatory heater and stretch after classes. This allows you to adapt to intense physical activity and relieve muscular voltage after motor activity.
Losing weight at home requires some self -organization and discipline. Set yourself for clear goals and define the necessary tasks and then clearly act as planned. It regularly performs complex exercises to follow the low calorie -balanced nutrition to quickly reach the shape of the perfect body.