Best waist, stomach, steep hips, elastic breasts - slimmer - dreams of many girls and women. If your form is not perfect, but you are ready to work on your body, then to reach the 90*60*90 parameters, you need a low -calorie diet and a set of exercises for weight loss. This will help you get rid of extra pounds, improve skin elasticity and improve your overall tone. Let's discuss how to quickly lose weight at home using fitness exercises.
How to do fitness at home properly
Weight loss is a long process that requires a combination of low nutrition and physical diet. If you do not want to attend training at the gym, then in achieving a appreciated shape, the home complex for weight loss will help you. In order for the process of burning fat to go the most efficient and overweight decreases and gradually, it is necessary to see the key principles of sports training, recommended by well-known fitness coaches and professional athletes.
Classroom resolution
Sustainable results for weight loss at home can be achieved by using regular fitness exercises. If you are just starting to play sports, then the frequency of classes from 2 to 3 times a week will suit you. Advanced fitness women can increase the amount of training to 5-6 times with a mandatory day. Physical activity is recommended to gradually increase the muscles and not lose motivation for sports.
The period of training
The main fat burning occurs half an hour after the start of the lesson. Therefore, for rapid weight loss, start by 30-40 minutes a day, gradually increasing the training period to one hour. During class, keep an eye on your well -being. Excessive physical activity can cause unwanted injuries and overtraining conditions.
Time for class
The best time for cardio training is the morning hours when the metabolic rate reaches maximum. Therefore, training up to 12. 00 a day will help you overcome extra pounds and improve muscle tone. Evening is more suitable for power sports training aimed at working on muscle aid and a set of mass. In addition, regular afternoon training will help you relieve psychological stress after a difficult work day. Optimal time to play sports after lunch: from 16. 00 to 20. 00.
Setting goals and various exercises
It is recommended to solve a qualitative muscle group, and to distribute the burden on the other part of the body according to the principle of waste. For example, on Monday 80% of the time you download the newspaper, on Wednesday you pay attention to the lower body, and on Friday you work on the hand and chest muscles. Therefore, in a week, you will be able to complete all the major muscle groups, without burdening your body with sports training.
A balanced diet
If you seriously decide to lose weight at home, then you cannot do without a competent dietary restriction. Exclude harmful and high calorie products from your diet, spend 1-2 times a week, make food diary and daily follow your general calorie content. All of this will help you lose weight quickly and achieve your valued shape.
Effective home training complex for weight loss
It will lose excess weight, home training, you can with the help of complex exercises for different muscle groups. Choose physical activity, focus on your sports training and current well -being. If you are new to training, then you will have enough 2-3 approaches 10-15 times. If you have been playing sports for a long time, then do not hesitate to increase the number of approaches and repeats.
Complex exercises for the stomach and sides
Fat deposits in the stomach and sides are headaches of many women. You can reduce your waist and remove fried stomachs using simple and easy training for newspapers. Such regular exercises are effective remedies for highlighting folds on the side. They enhance the tone and elasticity of the newspaper muscle, making the waist thin and elegant.
A set of exercises for weight loss must include sports elements above the newspaper, lower newspaper and abdominal muscles. In the article "What exercises do you need to do to get rid of stomach and sides? " We study in detail the training features for this problem area. By adding this fitness training to lose weight and side to your training schedule, you will quickly get rid of excess fat deposits.
Exercises for weight loss, buttocks and hips
Eliminating extra centimeters in the hips and tightening the back will help with simple and light fitness training. Note such exercises several times a week and quickly achieved good results. The best training for this problem area is:
- Squats.During this exercise performance, most of the leg muscles (hips and buttocks) work. That's why they are the most effective tool for losing weight. The deeper of you, the more muscles it works. As an additional load, it is recommended to use small dumbbells.
- Lugs- Additional supplements for squats. There are many options for this exercise: forward, back, right and left. The lower you squat during the attack, the more effective this exercise is for weight loss. Doing a sports element, make sure your knees are at 90 degrees in respect of your thighs, making sure your back is straight. To maintain balance, take the back of the chair.
- Twin- A good choice for studying the main muscles of the foot. You can do standing or lying exercises. If you want to improve your training efficiency, then combine lunges and swings in one element.
For example, take it back with your right foot, holding your hands with your hands. On inspiration, lift your right foot forward, on the breathing, return to the starting position. This fitness option is provided by the high quality studies of the hip and back muscles.
Please note that in the next article you will learn about general suggestions on how to lose weight in the legs.
Medium and lightweight exercises for the back and hands
Flat back, strong muscles from the lower back, round shoulders and beautiful hands give women the beauty, harmony and charm. To strengthen the necessary muscle groups, improving the upper body tone and burning excess fat will help a set of exercises for weight loss and hands:
- Minus -up- A good choice for training hand, chest and back muscles. As the main burden of this exercise is weight loss. If it's physically difficult for you to push -ups from the floor, then depending on the bench or table.
- Increase dumbbellsGive a good isolated burden on the biceps and triseps. There are many options for this exercise. Residents are done: with direct or reverse grip in front of themselves, straight or bent on the elbows with your hands, from the back of the head, and more. Select your choice at your discretion.
For weight loss, this exercise is recommended to do with small dumbbells and many repetitions. For example, 2-3 approach 50-100 times with dumbbells 2-3 kg. If you want to relieve muscle relief, then you need to make a minimum repetition with heavy weight. The load in this case must be individually selected.
Power training for men to lose weight at home
Men's complex training for weight loss at home should include cardio load and strength training. This approach to training is effective in reducing overweight and for the development of power indicators. Cardio-King perfectly trains the blood circulation system and improves the overall endurance of the body. The power complex provides an increase in muscle mass and beautiful muscle relief.
Effective training for men:
- Jumping with a rope or jogging- A good choice for warming up in front of the power complex. To improve physical activity, use an interval approach in training, replace different class rates.
- A horizontal bar or bar- Effective sports equipment to train all muscle groups. Doing pull -ups or push -ups, you will work hard, arm and shoulder muscles efficiently. In addition, the foot elevator in the hang puts a good burden on the newspaper and feet.
- Bars and dumbbellsThey will help you achieve good relief using isolated exercises for the upper body muscles. They perfectly prove themselves to the dumbbell elevator on the bisp from the seat or the bench, Romania or other kind of attractiveness to the trisep and the back muscles. Use different options for sports clams (hammers, straight, reverse) to use various muscles during exercise.
This regular and simple implementation of this simple and easy training will help you achieve beautiful muscle relief, increase strength and endurance. It is enough to allocate an hour for training several times a week to achieve good sports results. Thanks to such a class, you can easily maintain your body.
Dance training for weight loss at home
Dance aerobics are a great way to quickly get rid of extra pounds. Such classes for energetic and burning music provide excellent charges, develop body plans and increase overall endurance. In addition, while practicing fitness dances, you activate your metabolism and train the cardiovascular system.
Dance aerobics combine instructions such as Latino, Samba, Rumba, Jazz and even classic ballet. You can choose the right dances that prefer and train your favorite melodies. In addition, dance exercises provide good physical activity to all muscle groups. During one lesson, you can burn a large amount of energy: up to 700 calories in an hour. Therefore, this species is very popular among other fitness exercises.
You can be involved in home aerobic dances using popular fitness star video training, or at a sports club under the guidance of experienced coaches. If you are in good physical condition, then choose active dance, for example, latino or rock and roll. If you just start the training, then you will suit you more calm aerobica instructions or oriental dances. Remember to do a mandatory warmth before and stretch after class. 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 specific organization and self -discipline. Set clear goals and determine the necessary tasks, and then act clearly according to this plan. Regularly perform complex exercises for rapid weight loss and adhering to low balanced nutrition, you can quickly achieve the perfect body shape.