What to do if you need to lose weight, but visiting a fitness club there is no way?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 for weight loss.
Effective weight loss exercises
To reduce weight, you need to change a sedentary lifestyle, slowing metabolism, to the most active as possible.Morning should start with charging, and for home training, highlight half an hour of evening time.During the day, use any opportunity for physical activity.For fat burning, it is useful to replace the trip in the elevator by climbing the stairs, and before going to bed, take a short walk.Exercises for the entire muscle corset will provide body tone, and for aesthetic weight loss and maintenance of health it is important to follow simple recommendations:
- Remove pastries and bread from the highest varieties of flour from the diet.
- Prepare products steamed or boil.
- There are fruits and vegetables rich in fiber.
- Do not eat at night, the last meal no later than 2 hours before bedtime.
- Drink clean water.
Exercises for the whole body - for losing weight and maintaining a form, is an indispensable condition.When compiling a program of home training, it is necessary to take into account the purposeful study of problem areas and health status.Experienced fitness instructors recommend using effective exercises to strengthen and lose weight muscles.
Back
“Tilt forward” is one of the most effective movements for strengthening and losing weight.To study the muscles that straighten the spine, it is necessary to regularly stand on the "bridge".Information and breeding of the blades improve blood circulation in the trapezoidal and rhomboid muscles, and also reduce the fat layer of the cervical-vorotnic zone.The exercise “Planck with the draft of the dumbbells” energetically burns fat due to the work of the broadest muscles of the back, and the “boat” copes with cellulite on the lower back.
Breast
“Learing of dumbbells of lying” forces both types of fibers to work, which makes it possible to lose weight without losing muscle mass.Exercise “push -ups from the wall” women are able to perform a large number of repetitions, thereby ensuring the necessary intensity for fat burning.The systematic execution of the exercise “dry brace” will support the muscles in tone, and the static load when “squeezing the palms” will add elastic breast.Compliance with a diet is a determining factor in the weight loss of the female breast, and physical activity helps to preserve a beautiful shape.
Legs
For weight loss, as well as to study the muscles of the whole body, various variations of the “squat” exercises are used.Side attacks perfectly load the legs from the outside.The “scissors” exercise or squeezing the ball with knees will make the leading muscles intensively burn fat on the inner surface of the thigh.Regular performance of the “Bicycle” exercise forms a slender area of the knee and carefully works out the joints.Raises on socks, standing or sitting, will reduce swelling and give the legs a relief.
Hips
Shaking on a stable stool with lifting the knee up is an effective exercise for losing weight of the legs.“Short attacks” purposefully load the hips, give them relief.When special attention of the inner surface is required, it is necessary to add “PLI-SUBSTITION” in the set of exercises.To burn fat on the outer side of the thigh, you need to practice swinging foot in the side.
Buttocks
The exercise "Folding" is useful for the muscles of almost the whole body and increases the tone of the gluteal muscles.For intense weight loss of the buttocks, it is necessary to perform “abduction of the legs back” and wide attacks.“Hypercenesia” is a good alternative to deadlift, the exercise does not load knees and quadriceps.The “gluteal bridge” effectively grows muscle volume, and also reduces the fat layer on the lower back and buttocks.The exercise "Walking on the buttocks" strengthens the muscles of the pelvic floor, and works out the biceps of the thigh.
Hands
“Reverse push -ups” supported by a chair or edge of the sofa, they are excellently loaded with the triceps area, and remove fat from armpits.Different options for flexion of the hands pull up and strengthen the front group of the shoulder muscles.Exercises "scissors" and "Rotation of crescent" evenly burn fat from the surface of the hand.The “Ganniteli Up” “triceps, trapezoidal and deltoid muscles, creates a beautiful shape of the shoulder girdle in the work.
Stomach
Conventional “twisting” is remarkably the top of the press, and the “reverse twisting” exercise reduces the fat layer and strengthens the muscles of the lower abdomen.“Side and oblique twisting” emphasize the waist, and the exercise “Tilts to the sides” eliminates the deposits of fat on the sides."Circular rotations of the legs" comprehensively affect the muscles of the press.To tighten the bulging stomach, it is necessary to systematically do the “vacuum” exercise.
Waist
For a slender and attractive waist, “turns of the body to the sides” or “mill” should be made, which make the oblique muscles of the abdomen intensively decrease.Exercise “Turning the legs lying on the floor” actively burns fat in the problem area, and strengthens the press.The “lateral bridge” and “Raising the legs of lying on the side” perfectly tone the side muscles and reduce the waist coverage.
Squats
For the correct execution of the exercise, you need to put the feet on the width of the shoulders, placing in the same plane with the knees.Keep your back straight, with a deflection in the lower back, lower your hands along the body.Make the shoulder blades, take the pelvis back, and on inspiration down.Bend the hips to the parallel with the floor, and the weight of the body must be transferred to the heels.Rise, exhaling in the upper part of the rise.When performing squats, it is necessary to control the main points:
- In the lower position, the knees do not take forward behind the feet.
- You can’t get on socks.
- It is forbidden to round the top of the back and lower back.
- When lifting, you can not drive your knees.
Lugs
At the beginning of the exercise, put your legs on the width of the pelvis, and then take a step forward and gently sit down.Tear off the load on the front leg, stretch the other and take it on the toe.The back is even, with a natural deflection in the lower back, the palms are located on the belt.The knee joint of the working leg is bent at an angle of 90 ° and experiences an increased load, so it is important to prevent the ledge of the knee by the toe of the foot.Exhaling, rise up, and put the work leg next to the supporting.
Push -ups
The starting position for push -ups is an emphasis lying on straight hands, with a shoulder -width.The distance between the feet does not affect the execution of push -ups.Keep the body even, straining the buttocks and the muscles of the press.Bending your hands, take a deep breath, and touch the floor with your chest.Smell smoothly throughout the rise of the body.When performing the exercise, it is important:
- Follow the setting of the palms at the middle of the chest.
- Do not allow deflection in the lower back.
- Avoid strong breeding of elbows and sagging hips.
"Jumping"
In order to prevent various injuries, a warm -up of the ankle and knee joints is needed before jumping.In the starting position, put your legs together, lower your hands along the body.Lower the shoulders, strain the press, hold the back straight and slightly tense.Exploring the muscles of the thigh and lower leg, push the body up, pulling the feet.Land on socks, slightly spring with knees.
Lifting the legs
To perform the exercise, you need to lie on your back and tightly press your lower back, put your hands along the body.The effort of the press muscles of the press to tear the hips from the floor and, exhaling, raise 60 ° to the corner.Hold your legs at the top of 2 seconds, and lower it, without touching the heels of the floor.In order not to reduce the load, you can not tear your head off the floor.Beginners and women with a weak abdominal press should start with alternate legs.
"Scissors"
Important: the exercise is performed only on a hard surface.Lie on your back, bend your hips and stretch your hands along the body.Put the palms under the buttocks, put the feet on the floor.Having inhale, raise the legs and stretch the socks.By force of the press muscles, hold the legs above the floor at an angle of 30 ° -90 °.First spread your legs to the sides, and then reduce and cross.
"Twisting"
Lie on your back, clasp your fingers into the lock behind your head, and spread your elbows to the sides.Beginners are allowed to cross their hands on the chest.Bend the hips and put the legs on any piece of furniture.Exhaling, twist the case, 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 for weight loss.In the final position, the back is rounded, and the press muscles are greatly reduced.You can not reduce the elbows and strain your neck, and press the chin to the chest.On inspiration, return the body to a horizontal position.
Hitch
After the load, it is necessary to normalize the pulse, lower the heartbeat, and relieve the tension of the nervous system.A properly performed hitch promotes rapid restoration after load, and the return of the abbreviated muscles to its original state.Stretching will increase the elasticity of the ligaments and muscles, improve blood circulation in the body, and will contribute to the elimination of toxins from the body.
For an effective hitch, simple movements and exercises should be performed:
- "Dizziness";
- Pressing the elbow to the shoulder;
- Pull the elbow behind your back;
- Inclinations of reclining or with support;
- Hands behind the back;
- Stretch marks in the doorway;
- Exercises "Crescent" and "Cobra";
- Pull your leg back.
"Training program"
Monday
At the beginning of the week, a strength training should be carried out to strengthen muscles, since the body is well restored after the weekend.Before training, it is necessary to spend 15 minutes.active warm -up of the whole body to prepare muscles and ligaments for the upcoming load.All exercises are performed on 15 repetitions in 3 approaches.The main training includes exercises for all muscle groups:
- “Deep squats”;
- “Wide attacks” - a given number of repetitions is performed with each foot;
- “Planck with the traction of dumbbells” - you need to make with each hand 15 repetitions;
- "Push -up";
- “Bearing of dumbbells up”;
- “Bending hands with dumbbells”;
- "Twisting";
- "Lifting the legs."
For aerobic load, jumping with a rope is good, you need to perform 3 times 60 seconds.As a hitch - 10 minutes.Stretches of all muscles.
Tuesday
Day of circular training, all exercises should be performed alternately on 15 repetitions.For training, you need to do 3 circles.To prepare the heart for the upcoming load, you need to include running in place in the warm -up.The exercises of the main complex:
- "Pli-output";
- "Push -up";
- "Borch bridge";
- "Superman";
- "Scissors";
- Jumping in place - 30 times.
It is necessary to add breathing exercises to the hitch to bring the heart rate to normal.
Wednesday
Day of power and aerobic load.The main training includes 3 sets of exercises, each should be performed on 20 repetitions.Given the activity of the upcoming training, the warm -up should include rotating movements, warming joints and ligaments.The lesson consists of exercises:
- "Squats" with lifting hands in front of you;
- “Legs back” - perform 20 repetitions with each foot;
- “Reverse push -ups”;
- "Hyperectstension";
- "Bike".
As a hitch - 5 minutes.Stretches of the legs and back, and for fat burning, take a walk for 30-45 minutes.
Thursday
It is necessary to perform a training with an emphasis on problem areas.To make a short warm -up from rotational movements with legs and hands.To increase the fat -burning effect, all exercises are performed on 20 repetitions in a circle, with a rest between approaches of 30 seconds.For the lesson, make 2 circles that include:
- “Wide attacks” - to make 20 repetitions with each foot;
- "Push -ups from the wall";
- "Burely bridge";
- "Fighting the arms up" with a light dumbbell;
- "Superman";
- “Twisting to the side”;
- "Twisting";
- Jumping with a rope - 30 seconds.
During the hitch, stretch the muscles of the arms and legs well, do breathing exercises.
Friday
In training, you should work out the maximum number of muscles, for this, perform 2 approaches of all exercises.To increase the effectiveness of the lesson, the warm -up should turn on swings, rotations with arms and legs, as well as turns and inclins 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 over the floor” - 60 seconds.
- “Clutching the palms in front of the chest”;
- "Twisting";
- “The rotations of the legs” - in each direction to perform 15 repetitions.
As a hitch, make 50 jumps in place and stretching the whole body.
Saturday
Add exercises for the study of problem areas to training.In the first part of the lesson, perform an alternate exercise on the legs - 2 approach of 15 repetitions, after which it is similar to work out the top of the body.Press exercises are performed separately.Turn on in a warm -up run in place with lifting knees, and in the main training:
- "Squats";
- “Legs back”;
- "Lateral attack";
- "Borch bridge";
- Before working out the top, make 50 jumps in place;
- “Dumbbells of lying down”;
- "Superman";
- "Push -up";
- “Hanging over the floor” - 60 seconds.
To increase fat burning, perform jumping with a rope 2 times 60 seconds.The hitch should start with breathing exercises and stretching the legs.
Sunday
The day of muscle restoration and active aerobic load, it is necessary to take a walk within 60 minutes.To start hormonal processes, before the cardio training, two approaches of the press exercises should be performed:
- "Twisting" - for the maximum number of times.
- “Bicycle” - 20 repetitions with each foot.
- "Lateral inclinations" - only 50 repetitions.
For aesthetic weight loss and maintenance of tone, daily exercises for the muscles of the whole body are necessary, as well as strict observance of the diet and aerobic load.It is necessary to study and observe the right technique in order to avoid injuries and increase the efficiency of home training.