Home slimming exercises

How to make the physical form at home correctlyLosing weight is a long process that requires a combination of nutrition and low physical effort. If you do not want to attend a training in the gymnasium, the realization of precious forms, a domestic complex of exercises for weight loss will help you. For the fat burning process to be the most effective and excess weight decreases slowly and gradually, it is necessary to observe the key principles of sports training, recommended by well -known fitness coaches and professional athletes.

Courses regularitySustainable results for home weight loss can be obtained using regular fitness exercises. If you are just starting to play sports, the frequency of lessons from 2 to 3 times a week will suit you. More advanced fitness women can increase the number of training to 5 to 6 times with a compulsory rest day. Physical activity is recommended to gradually increase not to overload muscles and not to lose motivation for sport.

Duration of trainingThe main fat combustion occurs half an hour after the start of the lesson. Therefore, for rapid weight loss, start with 30 to 40 minutes a day, gradually increasing the duration of training at one hour. During lessons, pay attention to your well. Excessive physical activity can lead to unwanted injury and a state of overtraining.

Time for lessonsThe best time for cardio exercises is the morning clock when the metabolic rate reaches the maximum. Therefore, training until 12 noon per day will help you cope with extra pounds and increase muscle tone. Afternoon hours are more suitable for electric sports exercises aimed at developing muscle relief and a mass of mass. In addition, regular evening training will help you relieve psychological stress after a difficult working day. The optimal period to play sports after lunch: from 4: 00 p. m. to 8: 00 p. m.

Set the goal and a variety of trainingIt is recommended to develop a muscle group with qualitatively and to distribute the load on other parts of the body according to the residual principle. For example, Monday 80% of the time you download the press on Wednesday, you pay the main attention to the lower body, and Friday, you work on hands and chest muscles. Thus, in a week, you will effectively develop all the main muscle groups, without overloading your body with sporting exercises.

Balanced dietIf you seriously decide to lose weight at home, you cannot do without any competent food restrictions. Exclude harmful and high -speed products from the diet, spend 1 to 2 times during a week, make a food newspaper and follow the general calorie content of your diet daily. All this will help you lose weight quickly and get expensive shapes.

Effective complex of home exercises for weight lossHe will get rid of excess weight, home training, you can with the help of complex exercises for different muscle groups. Choose physical activity, focusing on your sports training and your current well. If you just started to train, you will have enough 2-3 approaches 10-15 times. If you have been doing sports for a long time, do not hesitate to increase the number of approaches and rehearsals to the maximum.

Complex exercises for the abdomen and the sidesFat deposits on the stomach and the sides are a headache of many women. You can reduce the size and remove a flange stomach using simple and easy exercises for the press. Such regular training is an effective remedy for protruding folds on the sides. They increase the tone and elasticity of the press muscles, make the size thin and elegant.A set of exercises to lose weight of the abdomen must include sporting elements on 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 the sides? " We have examined in detail the characteristics of the formation of this problem. By adding these fitness exercises to lose weight and sides at your training schedule, you will quickly get rid of excess fat deposits.

Training for the weight loss of the legs, buttocks and hipsGet rid of the additional centimeters in the hips and tighten the buttocks will help the simple and light exercises. Pay attention to such a training several times a week, then quickly get a good result. The best exercises for this problem are:Squats.During the performance of these exercises, most leg muscles (hips and buttocks) work. This is why they are the most effective tool for losing weight. The more you squat, the more muscles it works. As an additional charge, it is recommended to use small dumbbells.Paws- An addition worthy to squats. There are many options for this exercise: forward, back, right and left. The more you squat at the time of attacks, the more effective this exercise is for weight loss. Make a sporting element, make sure that the knee is at an angle of 90 degrees compared to the thigh, keep your back straight. To maintain balance, take the back of the chair. Twins- An excellent option to study the main legs of the legs. You can do standing or lying exercises. If you want to increase your training efficiency, combine slots and swings in an element.For example, take a slit with your right foot, hold your hand with your hand. On the inspiration, lift your right leg forward, in exhalation, go back to the starting position. This physical form option is provided by a high quality study of the muscles of the hips and buttocks.Please note that in the next article, you will discover the general recommendations on how to lose weight in the legs.

Simple and light exercises for back and handsA flat back, strong muscles from the lower back, rounded shoulders and a beautiful shape of the hands give the female figure a special beauty, harmony and charm. To strengthen the necessary muscle groups, increase the upper tone and burn excess fat will help a set of exercises for weight loss of the back and hands:Push ups- An excellent option to train muscles of the hands, chest and back. As the main burden of this exercise is body weight. If it is physically difficult for you to make ground flares, then count on a sports bench or a table.Increased dumbbellsGive good isolated load on biceps and triceps. There are many options for these exercises. The ascents are carried out: by direct or reversed adhesion in front of themselves, straight or folded on the elbows with your hands, behind the head, etc. Choose options at your discretion. To lose weight, these exercises are recommended to be performed using small dumbbells and many repetitions. For example, 2-3 approaches 50 to 100 times with 2-3 kg dumbbells. If you want to determine muscle relief, you should make a minimum of repetitions with heavy goods vehicles. The load in this case must be selected individually.

Power exercises for men for weight loss at homeThe male complex of exercises to lose weight at home should include cardio load and resistance exercises. This training approach is effective both to reduce the excess weight and for the development of power indicators. Cardiofastal services perfectly cause the circulatory system and increase the overall endurance of the body. The power complex gives an increase in muscle mass and a beautiful relief of the muscles.Effective exercises for men:Jump with a rope or jog- An excellent option to warm up in front of the power complex. To increase physical activity, use the interval approach in training, alternating a different class rhythm.Bar or horizontal bar- Effective sports equipment to train all muscle groups. Carrying out pulls or thrusts, you will effectively erase muscles from the chest, arms and shoulders. In addition, the elevators of the legs in the suspension give a good load on the press and the legs.Bar and dumbbellsThey will help you get a good relief using isolated exercises for upper body muscles. They have made a perfect proven in the dumbbell elevators on the biceps of the position of sitting or on the tilted bench, the Romanian or other types of traction of the stem for the triceps and the back muscles. Use different options for the grip of sports shells (hammer, right, inverted) to use various muscles during training.The regular implementation of these simple and easy exercises will help you get a good relief from the muscles, increase strength and endurance. You just have to allocate an hour in training several times a week to get good sports results. Thanks to such courses, you can easily keep your body in perfect condition.

Dance exercises for weight loss at homeThe dance aerobic is a good way to quickly get rid of extra pounds. Such energetic and incendiary music classes give an excellent load of vigor, develop bodily plasticity and increase the overall endurance of the body. In addition, while practicing fitness dance, you activate metabolism and train the cardiovascular system. The dance aerobic combines directions such as Latino, Samba, Rumba, Jazz and even the classic ballet. You can choose exactly the dance that looks more like and train for your favorite melodies. In addition, dance exercises give good physical activity on all muscle groups. During a lesson, you can burn a large amount of energy: up to 700 calories in an hour. Therefore, this species is so popular among other fitness exercises.You can get involved in the home dance aerobic using the video training of popular fitness stars, or in a sports club under the direction of an experienced coach. If you are in good physical shape, choose active dances, for example, Latino or rock and roll. If you are just starting to train, you will adapt to more calm Aerobika or oriental departments. Do not forget to make a compulsory hot before and stretch after lessons. 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. Set clear objectives and define the necessary tasks, then act clearly in accordance with this plan. Perform complex exercises regularly for rapid weight loss and adhering to low -scale balanced nutrition, you can quickly get a perfect body shape.