Dilute exercises at home

The best waist, an even stomach, steep hips, elastic chest - a thin figure - the dream of many girls and women. If your shapes are not perfect but you are willing to work on your body, then to achieve precious 90*60*90 parameters you will need a low -calorie diet and a set of weight loss exercises. This will help you get rid of extra pounds, increase the elasticity of the skin and improve the overall tone of the body. Let's talk about how to lose weight quickly at home using fitness training.

How to make fitness in the house correctly

Weight loss is a long process that requires a combination of low -calorie food and physical exercise. If you do not want to participate in fitness training, then in achieving precious forms a complex home exercise complex for weight loss will help you. In order for the fat burning process to go more efficiently and excess weight slowly and gradually reduces, it is necessary to observe the main principles of sports training, recommended by renowned fitness trainers and professional athletes.

The regularity of the classes

The stable result for home weight loss can be achieved using regular fitness exercises. If you have just started playing sports, then the class frequency from 2 to 3 times a week will suit you. The most advanced fitness lady can increase the number of training to 5-6 times with a mandatory day a day off. Physical activity is recommended to grow gradually not to overdo your muscles and not lose motivation for the sport.

Training duration

The main burning of fat occurs half an hour after starting learning. Therefore, for rapid weight loss, start with 30-40 minutes a day, gradually increasing the duration of the exercise in one hour. During the classes, pay attention to your well -being. Excessive physical activity can lead to undesirable damage and a state of overtaking.

Time for classes

The best time for cardio exercise is the morning when the metabolic rate reaches the maximum. Therefore, training up to 12pm a day will help you cope with extra pounds and increase muscle tone. Afternoon hours are best suited for energy sports exercises that aim to process muscle relief and a variety of measures. Moreover, regular evening training will help you relieve psychological stress after a difficult day of work. The optimal time period for playing sports after lunch: from 4pm to 20. 00.

Purpose setting and a variety of training

It is recommended to process a group of quality muscle, and distribute the load on other parts of the body according to the remaining principle. For example, on Monday 80% of the time you download the press, on Wednesday you pay the main attention to the lower body, and on Friday work on the muscles of the hands and chest. Thus, within a week you will effectively process all the main muscle groups, without overloading your body with sports exercises.

Balanced diet

If you decide seriously to lose weight at home, then you cannot do without competent diet restrictions. Exclude harmful and high-calorie products from the diet, spend 1-2 times a week, make a food diary, and follow the overall calorie content of your diet daily. All of this will help you lose weight quickly and achieve fond of forms.

Effective home exercise complex for weight loss

It 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 current well -being. If you have just started training, then you will have enough 2-3 access 10-15 times. If you have played sport for a long time, then feel free to increase the number of approaches and repetitions to the maximum.

Complex exercises for the abdomen and sides

Deposits of fat in the stomach and sides are a headache of many women. You can reduce the waist and remove a fiery stomach using simple and simple press exercises. Such regular training is an effective remedy for prolonged folds on the sides. They increase the tone and elasticity of the press muscle, make the waist thin and stylish.

A set of abdominal weight loss exercises should include sports elements in the upper press, lower press and oblique abdominal muscles. In the article "What exercises should be done to remove the stomach and sides? " We examined in detail the training features for this problematic area. By adding these fitness exercises for weight loss and sides in your training schedule, you will quickly get rid of excess fat deposits.

Training for losing weight of legs, buttocks and buttocks

Removing additional centimeters in the hips and tightening the buttocks will help 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 area of problems are:

Squats.During the performance of these exercises, most of the leg muscles (hips and buttocks) work. That is why they are the most effective means of losing weight. The deeper you collect, the more muscle works. As an additional load, it is recommended to use small dumbbells.

spikes- a worthy addition to meetings. There are many options for this exercise: front, back, right and left. The lower you collect at the time of the attacks, the more effective this weight loss exercise. By performing a sporting element, make sure the knee is at an angle of 90 degrees with respect to the thigh, keep your back straight. To maintain balance, take the back of the chair.

twin- a great opportunity for studying the main muscles of the legs. You can perform exercises on foot or lie. If you want to increase your training efficiency, then combine lungs and oscillations into one element.

For example, take a backwardness with your right foot, hold your hand with your hand. In inspiration, raise your right foot forward, in extraction, return to the starting position. This fitness option is provided by high quality study of the muscles of the buttocks and buttocks.

Please note that in the next article you will learn about general recommendations on how to lose weight in the leg.

Simple and easy exercises for the back and hands

A flat spine, strong lower back muscles, rounded shoulders and a beautiful shape of the hands give the female figure a special charm, harmony and beauty. To strengthen the necessary muscle groups, increase the tone of the upper body and the burning of excess fat will help a set of exercises for losing weight and hands:

Pushing -ups- a great opportunity to train the muscles of the hands, chest and back. As the main burden in this exercise is body weight. If it is physically difficult for you to push off the floor, then rely on a sports bench or table.

DumbbellsGive a good insulated load on biceps and triceps. There are many opportunities for these exercises. The adhesions are performed: by direct or opposite control before yourself, straight or bent on the elbows with your hands, from behind your head, etc. Choose options in your own discretion.

For weight loss, these exercises are recommended to be performed using small dumbbells and many repetitions. For example, 2-3 approach 50-100 times with 2-3 kg dumbbells. If you want to process muscle relief, then you need to make a minimum recurrence with heavy weights. The load in this case must be selected individually.

Energy exercises for men for weight loss at home

The male complex of home weight loss exercises should include cardio load exercises and strength. This approach to training is effective for reducing overweight and for the development of energy indicators. Cardio-riints perfectly train the circulatory system and increase the overall endurance of the body. The energy complex gives an increase in muscle mass and a beautiful muscle relief.

Effective exercises for men:

Jumping with a rope or jogging- a great option for heating in front of the power complex. To increase physical activity, use the interval access to training, alternating a different pace of classes.

Rod or horizontal rods- Effective sports equipment for training all muscle groups. By performing attractive traction or push, you will try your chest, arms and shoulders effectively. In addition, hanging legs in hanging give a good load on the press and foot.

Grass and dumbbellThey will help you achieve good relief by using isolated exercises for upper body muscles. They perfectly tried themselves in dumbbell elevators in biceps from landing position or in the prone bench, Romanian or other types of rod pull for triceps and back muscles. Use different options for controlling sports shells (hammer, straight, reverse) to use different muscles during exercise.

Regular application of these simple and light exercises will help you achieve beautiful muscle relief, increase strength and durability. It is enough to distribute one hour for training several times a week to achieve good sports results. Thanks to such classes, you can easily keep your body perfect.

Dance exercises for losing weight at home

Dance aerobics is a good way to save quick pounds quickly. Such classes for energetic and stimulating music give an excellent load of power, develop body plasticity, and increase the overall endurance of the body. In addition, as you practice fitness dance, you activate metabolism and train the cardiovascular system.

Dance aerobics combines directions such as Latino, Samba, Rumba, Jazz and even classic ballet. You can choose exactly the dance that is more and train for your favorite tunes. In addition, dance exercises give good physical activity in all muscle groups. During a lesson, you can burn a large amount of energy: up to 700 calories per hour. Therefore, this species is so popular among other fitness exercises.

You can engage in home dance aerobics using video training of renowned fitness stars, or at a sports club under the direction of an experienced coach. If you are in good physical condition, then choose active dances, for example, Latino or rock and roll. If you just start training, then you will adapt you more calm-fank aerobics or oriental dances. Remember to do mandatory heaters before and stretch after classes. This will allow you to adapt to intense physical activity and relieve muscle tension after motor activity.

Losing weight at home requires a certain self -organization and discipline. Put yourself clear goals and set the necessary tasks, and then act clearly in accordance with this plan. By regularly performing complex exercises for rapid weight loss and observance of low calorie balanced food, you can quickly achieve the perfect body shape.