What do you do when you want to lose weight, in a visit to the fitness club, there is not an option? The good results are so readily available in the home. In need of a day to carry out fat burning exercises for the whole body, and by a moderate diet of loss of weight.
Effective exercises for weight loss
For weight loss, you need to change the sedentary lifestyle, slow metabolism, the most active. In the morning it is necessary to start with a free, in-home training for a half-hour in the evening time. Throughout the day, take advantage of every opportunity to exercise. For weight loss be the drive to replace the Elevator with climbing the stairs in front of the little expedition of a brief. Exercises for all the muscle corset will make the body a ton of the different weight loss in maintaining health, it is important that you follow the simple steps.
- Remove it from your diet, in breads and baked goods the higher the grade of the meal.
- Cook For a couple or cooked.
- The consumption of fruit in vegetables, rich in fiber.
- The night is not to eat the last meal no later than 2 hours prior to going to bed.
- To take a drink of clean water.
Exercises for the whole body – weight loss, in the form of the preservation of the prerequisites. In the preparation of the programme of the initial training, it is necessary to take into account the forward-looking study of the problem of the areas of the condition. An experienced fitness instructor, we recommend that you use the exercises for effective strengthening of the shortening of the muscle.
The back of the
"Lean forward," is one of the most effective movements for weight loss strengthen the back. Of the muscles, straightening the spine, you will be asked to stand on the "Bridge". The information is in the withdrawal of the cutting blades improves the blood circulation in the trapezius into rhomboid muscles in the reduce body fat to the cervical area. Exercise "Plank to pull the dumbbells up to the" strong burn the fat on at the expense of the broadest muscle of the back, the Boat is suffering from the cellulite to the lower back.
The chest
"Press dumbbells lying" being forced to work with the two types of fiber, which makes it possible for you to lose weight without losing muscle mass. The drill Push-UPS on the walls" so women are able to carry on a large number of iterations, in order to provide the intensity needed for fat burning. The systematic execution of the exercises, "Dry bras" is supported by the muscle tone in in the the static load of the "pressure on the palm of the hand will add to the breast elasticity. The crucial factor is the Diet, the weight loss, women's breasts, the physical activity helps to maintain a nice shape.
The legs
The shortening of the leg, as well as the work of the muscles of the body to use a variety of different variations of the exercises, "the Squat". For the side lunges entirely of heavy legs from the outside. The exercise "Scissors" or by pressing the knee with the ball of the adductor muscles to know so as to quickly burn fat on the inner side of the thigh. Regular exercise the "Wheel" provides a form-fitting to the knees in the gently works the joints. Lifting on socks, standing, or sitting, to reduce the oedema in the lower part of the legs give you relief.
The hip
Salageanu on a stable stool with lift up the knee of the up an effective exercise for weight loss legs. "Short of strikes" intentionally load on the hips, give them a deduction. If you do not have the special attention of the internal surface of the, within the complex of the exercises you'll need to add a "Plie-squats". To burn the fat on the outer thighs need to practice the kicks in the ribs while standing.
The buttocks
The exercise "deadlifts" is good for the practical, the muscles of the whole body, in the improved tone of the gluteal muscles. Heavy weight loss is the buttocks, you must complete the "Use of the leg back into a wide as possible. "Hyperextension" is a good alternative to the deadlift, the exercise does not stress the knee in the quads. "Gluteal, the most effective to boost the volume of muscles in decreasing the body fat in your lower back into the buttocks. The exercise is called "Walking on buttocks" it strengthens the muscles of the pelvic floor working the thigh muscles.
The hands of the
"Reverse pushups", with the support of the chair at the edge of, or a sofa bed, a large load area, the triceps, the self weight of fat from the underarms. A variety of options to flexion hand-tighten the strengthening of the torso of a group of muscles of the shoulder. The exercise "Scissors" in "the Rotation of the Crescent" a steady burn of fat to the surface of the hand. "Dumbbell bench press-up" engages the triceps, the trapezius into the deltoid muscle creates a beautiful shape to the shoulder girdle.
Belly
The usual "Twisting" a lot of the work at the top of the press and carried out in a "Reverse rotation" reduces the body fat in strengthening the muscles of your lower abdomen. "By-the oblique twists," emphasizes the waist, in the exercise of the "Tilt it to the side of the" it gets rid of the fat on the sides. "The circular rotation of the legs", a complex effect on the muscles of the press. Pull the protruding belly has to be systematic not to implement a "Vacuum".
The belt
The slender in an attractive waist, it is not "the torso Twists Arlington" or "the Mill", which obliques to an intense contraction. Going Obrne of the leg, which is lying on the floor of the active burn fat in problem areas, and in strengthening the press. "By the side of the most" in "of the leg raise lying on your side," beauty with a ton of pages of the muscle in a reduction in the size of the band.
Squats
The correct exercises To perform, you need to put on your feet-width apart, place the plane the same as that of the knee. Keep your back straight bend at the waist, hands lowered along the body. The blades in order to move back into the pelvic breath, to sit down. The thigh bent parallel to the ground, the weight of the body is to be moved to the heel. To rise, exhaling to the top of the climb. Performing squats, you need to control the highlights:
- The position of the bottom of the knee to withdraw the next, not within walking distance.
- You can't stand on your toes.
- It is forbidden to the round part of the back of the upper into the lower part of the back.
- The increase is no more to be scaled down to a knee.
The attacks of the
The exercise At the beginning of the to put on your feet to the width of the pelvis, in nato, to take a step forward in carefully, sitting down. To move the page load on the front of the foot, and the other to pull in a lean to the toe. The back is smooth, with a natural curve in your lower back, palm of the hand, which is to be found in the zone. The knee of the working leg is bent at an angle of 90°, there is no increase in stress, and therefore, it is important that the protrusion prevents the above the knee to the toe of the foot. Exhale, rise up in the put of the work of the leg on an.
Pushups
The starting position for push-ups — the emphasis lies on a direct hand, through the production of the width of the shoulders apart. The distance between the feet does not affect the operation of the push-UPS. The body should be still, Contracting the glutes, in the of the abdominal muscles. Flexing his hands, take a deep breath in to touch the breast sex. Smooth on the exhale, through the raising of the body. During the execution of the exercise it is important to:
- In accordance with the declaration of the hands in the middle of the chest.
- In order to prevent the deformation of the lower part of the back.
- To avoid a strong dilution of the knees sagging to the thighs.
"The jumps"
To prevent any variety of damage, before driving, jumping, they need to warm up the ankles to the knees, the joints. In the initial position, that is, put your feet together, hands lowered along the body. The shoulders down, and press a bend in the road, keep your back straight, slightly nervous. The explosive power of the muscles of the thigh into the lower leg to slide it up the body, and that extends to your feet. A plot of land at the foot, and the knees slightly to spring.
Leg lifts
Training For the implementation of the web-it must lie in your back can press on the lower part of your back, put your hands on your body. The force of the abdominal muscles, pull to the hips for the ground, in the exhaling, lift is not a 60°. Hold the leg at the top for 2 seconds. in the inhale, lower the heels not touching the ground. In order not to reduce the load, it is impossible to tear off the head from the ground. A beginner in the women with weak abdominals, you should start with the alternate leg lifts.
"A pair of scissors"
Important: the activity is carried out on a hard surface. Lie on your back, bend your hips in, extend the arms along the trunk. The Palm, which is a loss in the buttocks, legs placed on the floor. Inhale, and lift your legs into the pull of the fingers. The force of the abdominal muscles, to feet above the ground at an angle of about 30°-90°. For the first time, to spread his legs to the side, and then a decline in the lower back.
"Turning"
Lie on your back, clasping her fingers in his castle, behind the head, elbows dissolve in the parties. Yourself as allowed to pass over the hand. Bend your hips in the bottom part of the leg is placed on any piece of furniture. Exhaling, twist the body as to pull the shoulders to the pelvis. In need of a day to carry out fat burning exercises for the whole body, and by a moderate diet of loss of weight. In the final position, the rounded back of the abdominal muscles, thus, greatly reduced. No, you can't bring your elbows in a straining of his neck, in the chin pressed on the chest. On the inhale, return to the body in a horizontal position.
Hitch
After a download, it is necessary to normalize the heart rate, lower heart rate, and in the relief of tension in the nervous system. Done correctly, the hitch promotes the rapid recovery of activity in the shortened muscles back to their original state. Stretching will increase the elasticity of the ligaments, in the muscles, improve the blood circulation in the body in promotes the excretion of toxins from the body.
The effective hitch needs to be carried out with simple movements of the exercises:
- "Vertigo";
- The na is the light on the elbow side;
- Pull your elbows to the rear;
- The tilt or reclining with support.
- Run to the back;
- The posters in the doorway;
- The exercise "Crescent" to "Cobra";
- Pull it to the back of the leg.
"The training Program"
On Monday
At the beginning of the week it should be strength training to strengthen the muscles, as the body is well recovered by the weekend. You have to Pre-training spend 15 minutes of an active warm up of the entire body to produce muscles in the load of the links coming. All of the exercises, be sure to do 15 reps in 3 sets. The basic exercises for the training to include all muscle groups
- "Deep squats";
- "A wide attack" has a certain number of reps for each of the leg;
- "The Bar with the pull handle is in the" to each side for reps of 15
- "Push-UPS";
- "Dumbbell bench press-up;
- "The bending of the arms with the weights";
- "Rotate";
- "Leg lifts".
For the good of your aerobic exercise of jumping rope is to be done 3 times for 60 sec. As a cool down – 10 minutes stretching all of the muscles of the.
On Tuesday
A day of circuit training exercises for the provision of an alternating for reps of 15. For exercise, you need to do 3 more rounds. For the preparation of the heart to the coming of the workouts should include one that is carried out on the site. Exercise is the main complex:
- "Plie-squats";
- "Push-UPS";
- "The Most Gluteal";
- "The Superman";
- "Scissors";
- Jumping jacks – 30 times.
In the hook you want to add breathing exercises to bring your heart rate back to normal.
The environment and spatial planning
The strength of the aerobic exercise. Core training includes 3 sets of the exercises is to have each of the iterations performed is 20. With the upcoming workout, the warm up should involve a rotating motion, the heat generation of the joints in the links. It is made up in the Lesson from the exercise:
- "Break" s, raised arms in front of him;
- "The abduction of the leg back – fill the leg with each repetition to 20
- "Reverse pushups";
- "Hyperextension";
- The "wheel".
As a cool down — 5 mins of stretching legs, in the back of the weight loss in used to Walking 30-45 min.
On Thursday
You need to carry out the focus of the exercise to the problem areas. A short exercise to bring into rotational movement of the leg within the time limit. To increase the fat burning effect of the [spirits of the craft] exercises to perform 20 repetitions of the cycle, the rest period between sets to 30 sec. For lesson, do 2 laps, including the following:
- "A wide attack" – each leg to do 20 reps;
- "Pushups in the wall";
- "The Most Gluteal";
- "The extension of the arms up to the light handle;
- "The Superman";
- "Kicks in the side";
- "Rotate";
- Jumping rope – 30 sec.
While the hook is a good idea to stretch the muscles of the arms, the legs, and not the breathing exercises.
On Friday
The training should develop the maximum amount of muscles to do 2 sets of all the exercises. Lessons For the improvement of the efficiency of the warm-up should include the Mahi, the rotation of the hands to the feet, in the se obrne in an out of the body. In each set of 15 repetitions of the following exercises:
- "Short of strikes" – in each iteration of the leg, do 15;
- "Use your legs back up to 15 of each of the reps of the leg;
- "Top";
- "Push-UPS";
- "Previš above the ground" – in 60 seconds.
- "We squeeze hands in front of chest";
- "Rotate";
- "The rotation of the foot, in any direction, perform 15 repetitions.
As a hook to do 50 jumping jacks in a stretching of the whole body.
Saturday
Add the training exercises to work through the problem areas. In the first part of the lesson is to do alternate exercises for the legs – 2 sets of 15 repetitions, and then similar to the iz part of the upper part of the body. The exercises are carried out separately. It includes a warm-up of jogging on the knees lifting the hand from the basic training:
- "Sun";
- "The abduction of the leg back;
- "The side of the lungs";
- "The Most Gluteal";
- Prior to the development of the top 50 jumping jacks;
- "Dumbbell bench press, lying to";
- "The Superman";
- "Push-UPS";
- "Previš above the ground" – in 60 seconds.
Gerogianni To enhance the performance of jumping rope for 2 times 60 sec. Hitch is a need to start with the breathing exercises, in the stretching of the legs.
Sunday
The day of the recovery period of the muscle is in an active aerobic workout, you'll need to walk for 60 minutes Of the start of the hormonal process before the cardio should be performed according to two approaches, the crunches:
- "Turning" the maximum number of times.
- The "wheel" of 20 in each repeat of the header.
- "Slope Side", for a total of 50 reps.
Aesthetically pleasing To weight loss in maintaining a ton of material in the exercises for the day of the muscles of the entire body, as well as a strict adherence to the diet of the aerobic exercise. You have to learn the follow the technique correctly, it will increase to prevent an injury in the performance of a home to training.