The best waist, an even stomach, steep hips, elastic breasts - a slim figure - the dream of many girls and women. If your forms are not perfect, but you are willing to work on your body, you need a low calorie diet and a number of exercises for weight loss to achieve the estimated parameters 90*60*90. This helps you to get rid of additional pounds, increase skin elasticity and improve the overall tone of the body. Let us talk about how to quickly decrease with fitness training at home.
How to do fitness at home
Weight loss is a long process that requires a combination of food with low California and physical exertion. If you do not want to take part in training in the gym, a home complex of exercises will help you to achieve the estimated forms. So that the burning of fat is slowly and gradually decreasing, it is necessary to observe the most important principles of sports training recommended by well-known fitness trainers and professional athletes.
Regularity of the classes
Sustainable result for weight loss at home can be achieved with regular fitness exercises. When you are just starting to do sports, the frequency of classes from 2 to 3 times a week fits you. Advanced fitness ladies can increase the number of training courses with an obligatory day of rest to 5-6 times. It is recommended to gradually increase physical activity so that the muscles do not overload and do not lose motivation for sport.
Training duration
The main burning of fat occurs half an hour after the start of the lesson. Therefore, start at 30 to 40 minutes a day to start the fast weight loss and gradually increase the duration of the training to one hour. Pay attention to your well during the lesson. Excessive physical activity can lead to undesirable injuries and a state of exaggeration.
Time for classes
The best time for cardio exercises is the morning watch in which the metabolic rate reaches the maximum. The training until 12 noon a day helps you to deal with additional pounds and increase the muscle tone. The afternoon hours are better for power sports exercises that aim to work out the muscle capacity and a lot of mass. In addition, regular evening training helps you to relieve psychological stress after a difficult working day. The optimal period for sports after lunch: from 16. 00 to 8: 00 p. m.
Set the goal and a variety of training
It is recommended to work out a muscle group qualitatively and to distribute the load on other parts of the body according to the remaining principle. For example, on Monday 80% of the cases in which you download the press, pay attention to the lower body on Wednesday and work on the muscles of the hands and chest on Friday. In a week you will efficiently work out all main muscle groups without overloading your body with sports exercises.
Balanced diet
If you seriously decide to lose weight at home, you cannot do without competent nutritional restrictions. If you close harmful and calorie-rich products from nutrition, spend 1-2 times during a week, make a food diary and follow the general calorie content of your diet every day. All of this helps you to quickly lose weight and achieve an estimated forms.
Effective complex of home exercises for weight loss
It gets out of excess weight, training at home, with the help of complex exercises for different muscle groups. Choose physical activity and concentrate on your sports training and the current fountain. When you are starting training, you have 10-15 times enough 2-3 approaches. If you have been doing sports for a long time, you can increase the number of approaches and repetitions to the maximum.
Complex exercises for the abdomen and sides
Fat deposits on the stomach and sides have a headache. You can reduce the waist and remove a limp stomach with simple and simple exercises for the press. Such regular training is an effective remedy for protruding folds on the sides. They increase the sound and the elasticity of the muscles of the press, make the waist thin and elegant.
A number of exercises to lose weight must contain sports elements in the upper press, the lower press and slanted muscles of the abdomen. In the article "What exercises have to be done to remove the stomach and pages? " We examined the features of the training for this problem area in detail. By adding these fitness exercises to lose weight and adding the pages to your training plan, you will quickly get rid of excess fat deposits.
Training for weight loss of legs, buttocks and hips
If you remove additional centimeters in the hips and tighten the buttocks, it helps simple and light fitness exercises. Pay attention to such training several times a week and then quickly achieve a good result. The best exercises for this problem area are:
- Squat.Most muscles of the legs (hips and buttocks) work during the execution of these exercises. That is why they are the most effective tool for losing weight. The deeper you crouch, the more muscles it works. As an additional load, it is recommended to use small dumbbells.
- Tabs- a worthy addition to squats. There are many options for this exercise: forward, backwards, right and left. The lower they are at the time of the attacks, the more effective this exercise to lose weight. Make sure the knee run at an angle of 90 degrees in terms of the thigh. Keep your back straight. To maintain the balance, take the chair.
- Twins- A great option to examine the main muscles of the legs. You can run exercises standing or lies. If you want to increase your training efficiency, combine lungs and fluctuations in one element.
For example, take a lunge back with your right foot and hold your hand with your hand. In inspiration, increase your right leg after exhalation to return to the starting position. This fitness option is carried out by a high -quality examination of the muscles of the hips and buttocks.
Please note that in the next article you will experience the general recommendations for losing weight in your legs.
Simple and easy exercises for the back and hands
A flat back, strong muscles of 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 tone of the upper body and burn excess fat to a series of exercises for the weight loss of the back and the hands:
- Push -ups- A great option to train the muscles of the hands, breast and back. Since the main burden in this exercise is the weight of the body. If it is physically difficult for you to push yourself off the ground, you rely on a sports bench or a table.
- Increases of dumbbellsGive a good isolated load for biceps and triceps. There are many options for these exercises. The ascents are carried out: by direct or reverse handle in front of yourself, straight or bent on the elbows with your hands, behind your head, etc. Select options at your own discretion.
To lose weight it is recommended to carry out these exercises with small dumbbells and many repetitions. For example, 2-3 50-100 times with 2-3 kg dumbbells approach. If you want to work out muscle improper, you need to carry out a minimum of repetitions with heavy weights. The load in this case must be selected individually.
Power exercises for men to lose weight at home
The male practice complex for losing weight at home should include cardio and strength exercises. This training approach is effective both to reduce overweight and the development of electricity indicators. Cardio information train the circulatory system perfectly and increase the general endurance of the body. The power complex increases muscle mass and a nice relief of the muscles.
Effective exercises for men:
- Jump with a rope or jogging- A great option for warming up in front of the Power Complex. To increase physical activity, use the interval approach during training and alternate a different class.
- Horizontal pole or poles- Effective sports equipment for training all muscle groups. If you perform pull -ups or push -ups, you will efficiently strive for the muscles of the chest, arms and shoulders. In addition, elevators on the legs on the slope offer a good charge for the press and legs.
- Bar and dumbbellsYou will help you achieve a good relief with isolated exercises for the muscles of the upper body. They demonstrated perfectly in the dumbbells on the biceps of sitting or on the inclined bank, Romanian or other types of bar traction for triceps and muscles of the back. Use various options for the handle of sports bowls (hammer, straight, vice versa) to use different muscles during training.
The regular implementation of these simple and simple exercises helps you to achieve a nice facilitating of the muscles, increase strength and endurance. It is sufficient to assign an hour for training several times a week to achieve good sports results. Thanks to such classes, you can easily keep your body in perfect shape.
Dance exercises for weight loss at home
Dance aerobics is a good way to get rid of additional pounds quickly. Such classes of energetic and fire -related music are excellent for the strength, develop body plasticity and increase the general endurance of the body. You also activate the metabolism and train the cardiovascular system when practicing fitness dance.
Dance aerobics combines directions such as Latino, Samba, Rumba, jazz and even classic ballet. You can choose the dance that is rather similar and train for your favorite melodies. In addition, dance exercises offer good physical activity for all muscle groups. You can burn a large amount of energy during a lesson: up to 700 calories in an hour. Therefore, this type is so popular among other fitness exercises.
You can operate dance training from popular fitness stars or in a sports club under the guidance of an experienced trainer at home with video training. If you are in good physical form, choose active dances, e. g. B. Latino or Rock'n'roll. When you are starting training, you will be suitable for aerobics or oriental dances. Don't forget to make an obligatory warm -up before class and to stretch after class. In this way, you can adapt to intensive physical activity and relieve the tensions in the muscles according to motor activity.
Losing weight at home requires a certain self -organization and discipline. Set clear goals and define the necessary tasks and then clearly act in accordance with this plan. If you regularly carry out complex exercises for fast weight loss and to maintain food with low California, you can quickly achieve a perfect body shape.