What to do if you need to lose weight, but visit a fitness club is there no shape?The good result is achieved at home.It is necessary to perform fat burning exercises for the whole body daily and adhere to a moderate diet to lose weight.
Effective weight loss exercises
To reduce weight, you must change a sedentary lifestyle, slow down the metabolism, to the most active possible.The morning must start with the load and for home training, highlight half an hour of the night.During the day, use any opportunity for physical activity.For fat burning, it is useful to replace the trip in the elevator by uploading the stairs and before bedtime, take a short walk.Exercises for the entire muscle corset will provide body tone, and for aesthetic weight loss and health maintenance, it is important to follow simple recommendations:
- Remove the cakes and bread from the highest varieties from diet flour.
- Prepare steamed or boil products.
- There are fruits and vegetables rich in fiber.
- Do not eat at night, the last meal no later than to bed.
- Drink clean water.
Exercises for the whole body, to lose weight and maintain a shape, are an indispensable condition.When compiling a home training program, it is necessary to take into account the intentional study of problematic areas and health status.Experienced physical conditioning instructors recommend using effective exercises to strengthen and lose weight muscles.
Back
"Tilt forward" is one of the most effective movements to strengthen and lose weight.To study the muscles that straightened the column, it is necessary to stop regularly in the "bridge."The information and reproduction of the blades improve blood circulation in the trapezoidal and rhomboid muscles, and also reduce the fat layer of the cervical-vorotnic zone.The "Planck exercise with the draft weight" burning fatically due to the work of the broader muscles of the back, and the "ship" faces cellulite on the lower back.
Mother
"Learing of Dumbbells of Mitando" forces both types of fibers to work, which makes it possible to lose weight without losing muscle mass.The exercise of women "wall thrust" can perform a lot of repetitions, thus ensuring the necessary intensity for fat burning.The systematic execution of the "dry orthopedic device" of the exercise will endure the muscles in the tone, and the static load when "squeeze the palms" will add the elastic sinus.Compliance with a diet is a determining factor in female sinus weight loss, and physical activity helps preserve a beautiful way.
Legs
For weight loss, as well as to study the muscles throughout the body, several variations of "squat" exercises are used.Side attacks perfectly load the legs from the outside.The exercise of "scissors" or tightening the ball with knees will make the main muscles burn fat intensely on the internal surface of the thigh.The regular performance of the "bicycle" exercise forms a thin area of the knee and carefully prepares the joints.The uprisings in socks, standing or sitting, will reduce the swelling and give a relief to the legs.
Hips
Shaking in a stable stool with lifting the knee is an effective exercise to lose weight of the legs.The "short attacks" deliberately load the hips, give them relief.When special attention of the internal surface is required, it is necessary to add "Subtrication PLI" in the set of exercises.To burn fat on the outer side of the thigh, you must practice the balanced foot on the side.
Buttocks
The "fold" exercise is useful for the muscles of almost the entire body and increases the tone of the buttocks.For intense weight loss of buttocks, it is necessary to "kidnapping the legs back" and broad attacks."Hypercenesis" is a good alternative to dead weight, exercise does not load knees and quadriceps.The "gluteal bridge" effectively grows muscle volume and also reduces the fat layer in the lower back and buttocks.The exercise "walk on the buttocks" strengthens the pelvic floor muscles and solves the biceps of the thigh.
Hands
"Push invent -Ups" supported by a chair or edge of the couch, are excellently loaded with the triceps area and eliminate the grease of the armpits.Different options for the flexion of the hands stop and strengthen the frontal group of the shoulder muscles."Scissors" and "medium rotation" exercises burn a uniformly fat from the hand surface.The muscles "Ganniteli Up" "Triceps, Trapezoidal and deltoids create a beautiful form of the shoulder waist at work.
Stomach
The conventional "torsion" is remarkably the upper part of the press, and the exercise of "reverse torsion" reduces the fat layer and strengthens the muscles at the bottom of the abdomen."Lateral and oblique Twisting" emphasizes the waist, and the exercise "inclines to the sides" eliminates fat deposits on the sides."Circular leg rotations" thoroughly affect the muscles of the press.To tighten the bulky stomach, it is necessary to systematically do the "vacuum" exercise.
Waist
For a thin and attractive waist, "body turns" or "mill" sides must be made, which makes the oblique muscles of the abdomen decrease intensely.The exercise "turning your legs lying on the floor" actively burns fat in the problematic area and strengthens the press.The "lateral bridge" and "raising the legs to go to the side" perfectly tone the lateral muscles and reduce the coverage of the waist.
Squats
For the correct execution of the exercise, you must place the feet in the width of the shoulders, placing on the same plane with the knees.Keep your back straight, with a deviation in the lower back, lower your hands along the body.Make the shoulder blades, remove the pelvis and inspiration.Fold the hips to the parallel with the floor, and the weight of the body must be transferred to the heels.Rise, exhaling at the top of the ascent.When performing squats, it is necessary to control the main points:
- In the lower position, the knees do not get ahead behind the feet.
- You can't get into socks.
- It is prohibited to round the top of the back and lower back.
- When lifting, you can't drive your knees.
Taches
At the beginning of the exercise, place the legs in the width of the pelvis, and then step forward and sit down gently.Remove the load in the front leg, stretch the other and take it on the foot.The back is uniform, with a natural deviation in the lower back, the palms are in the belt.The work of the work leg is folded at a 90 ° angle and experiences an augmented load, so it is important to avoid the shelf of the knee by the foot of the foot.Exhaling, get up and put your work leg next to support.
Lizards
The initial position for push -UPS is an emphasis that is found in straight hands, with a shoulder width.The distance between the feet does not affect the execution of Push -Us.Keep the body uniform, striving the buttocks and the muscles of the press.Folding your hands, breathe deep and touch the floor with your chest.It smells gently throughout the emergence of the body.When performing the exercise, it is important:
- Follow the adjustment of the palms in the center of the chest.
- Do not allow deflection in the lower back.
- Avoid strong breeding of the elbows and sunk hips.
"Jumping"
To avoid various injuries, you need a warm -Up of the ankle and knee joints before jumping.In the initial position, gather your legs, lower your hands along the body.Lower the shoulders, strain the press, keep your back straight and slightly tense.Exploring the muscles of the thigh and the bottom of the leg, push the body up, pulling the feet.Land in socks, slightly shoots with knees.
Raising his legs
To perform the exercise, you must lie on your back and firmly press your back, place your hands through your body.The effort of the press muscles of the press to start the hips of the floor and, exhaling, raise 60 ° to the corner.Hold your legs at the top of 2 seconds and drop it, without touching the floor heels.In order not to reduce the load, you cannot start your head from the floor.Beginners and women with a weak abdominal press must start with alternative legs.
"Scissors"
Important: The exercise is done only on a hard surface.Lie on your back, bend your hips and stretch your hands through the body.Place the palms under the buttocks, place your feet on the floor.Having inhaled, lift your legs and stretch the socks.By force of the press muscles, hold the legs on the floor at an angle of 30 ° -90 °.First extend the legs to the sides and then reduce and cross.
"Cramp"
Lie down, squeeze your fingers on the lock behind the head and extend the elves to the sides.Beginners can cross their hands on the chest.Fold your hips and place your legs on any furniture.Exhaling, turn the box and pull the shoulders to the pelvis.It is necessary to perform fat burning exercises for the whole body daily and adhere to a moderate diet to lose weight.In the final position, the back is rounded and the muscles of the press are reduced considerably.You cannot reduce your elbows and strain your neck, and press your chin towards the chest.In inspiration, return the body to a horizontal position.
Hitch
After loading, it is necessary to normalize the pulse, lower the heart and relieve the nervous system tension.A duly made hitch promotes rapid restoration after loading, and the return of abbreviated muscles to their original state.Stretching will increase the elasticity of ligaments and muscles, improve blood circulation in the body and contribute to the elimination of toxins from the body.
For an effective hitch, simple movements and exercises must be performed:
- "Dizziness";
- Pressing the elbow towards the shoulder;
- Pull the elbow behind the back;
- Recruitment inclinations or with support;
- Hands behind the back;
- Stretch marks at the door;
- Exercises "Crescent" and "Cobra";
- Throw the leg back.
"Training Program"
Monday
At the beginning of the week, strength training must be performed to strengthen the muscles, since the body is well restored after the weekend.Before training, it is necessary to spend 15 minutes.Warm activate of the whole body to prepare muscles and ligaments for the next load.All exercises are carried out in 15 repetitions in 3 approaches.The main training includes exercises for all muscle groups:
- "Deep squats";
- "Broad attacks": a given number of repetitions is made with each foot;
- "Planck with the traction of the weights": you must do 15 repetitions with each hand;
- "Push up";
- "Book of weight up";
- "Folding your hands with weights";
- "Cramp";
- "Lifting your legs."
For aerobic load, jumping with a rope is good, you must perform 3 times 60 seconds.As hitch - 10 minutes.Stretching of all muscles.
Tuesday
Circular training day, all exercises must be carried out alternately in 15 repetitions.For training, you must make 3 circles.To prepare the heart for the next load, you must include running in your place in the warm.The main complex exercises:
- "Pli-output";
- "Push up";
- "Borch Bridge";
- "Superman";
- "Scissors";
- Jump in place - 30 times.
It is necessary to add breathing exercises to the hitch to bring the heart rate to normal.
Wednesday
Energy day and aerobic load.The main training includes 3 exercises sets, each must be done in 20 repetitions.Given the activity of the next training, the warm must include rotating movements, a warming of joints and ligaments.The lesson consists of exercises:
- "Squats" with lifting hands in front of you;
- "Legs Back": Make 20 repetitions with each foot;
- "Push invent -Us";
- "Hyperectstension";
- "Bicycle".
As hitch - 5 minutes.Leg and back stretching, and for fat burning, say a walk for 30-45 minutes.
Thursday
It is necessary to perform a training with emphasis on problematic areas.To make a warm short from rotation movements with legs and hands.To increase the fat burning effect, all exercises are carried out in 20 repetitions in a circle, with a break between 30 second approaches.For the lesson, make 2 circles that include:
- "Large attacks": to make 20 repetitions with each foot;
- "Push -Us from the wall";
- "Bridge Bury";
- "Fight against the arms" with a light dumbbell;
- "Superman";
- "Twisting to the side";
- "Cramp";
- Jump with a rope - 30 seconds.
During the hitch, stretch the muscles of the arms and legs well, do breathing exercises.
Friday
In training, you must solve the maximum number of muscles, for this, make 2 approaches to all exercises.To increase the effectiveness of the lesson, the warm must activate swings, rotations with arms and legs, as well as turns and inclinations of the case.In each approach, make 15 repetitions of the following exercises:
- "Short attacks": Make 15 repetitions with each foot;
- "Legs Back": Make 15 repetitions with each foot;
- "Bridge";
- "Push up";
- "Hanging on the floor" - 60 seconds.
- "Grabbing the palms in front of the chest";
- "Cramp";
- "Leg rotations", in each direction to perform 15 repetitions.
As a hitch, make 50 jumps instead and stretch the whole body.
Saturday
Add exercises for the study of problematic areas for training.In the first part of the lesson, perform an alternative exercise in the legs: 2 approach of 15 repetitions, after which it is similar to solve the upper part of the body.The press exercises are carried out separately.Light in a warm race instead with lifting knees and in the main training:
- "Squats";
- "Back legs back";
- "Lateral attack";
- "Borch Bridge";
- Before solving the upper part, make 50 jumps instead;
- "Dumbells de lying";
- "Superman";
- "Push up";
- "Hanging on the floor" - 60 seconds.
To increase fat burning, jump with a rope 2 times 60 seconds.The hitch must start with breathing exercises and stretch your legs.
Sunday
The day of muscle restoration and active aerobic load, it is necessary to take a walk in 60 minutes.To begin hormonal processes, before cardiovascular training, two approaches to press exercises must be made:
- "Twisting" - for the maximum number of times.
- "Bicycle" - 20 repetitions with each foot.
- "Lateral inclinations": only 50 repetitions.
For aesthetic weight loss and tone maintenance, daily exercises are necessary for muscles throughout the body, as well as strict observance of the diet and aerobic load.It is necessary to study and observe the correct technique to avoid injuries and increase the efficiency of home training.