We choose the best exercises in a complex to lose weight of women at home

A beautiful character and a slender body is a dream!

But if a woman is complete with an unhealthy face, it is reflected in the mirror, which means it has come better.Work, hygiene requires a lot of time.But your training time can be found.We will tell you how to return your picture without going to the gym.

The place to start playing sports at home for a girl

The most important thing is mood.If you do not believe in your strength, nothing will happen.You need to choose a place to train in the apartment, buy special clothes, carpets, weights, ribbons or a rope.

If you can't buy all accessories, you can use plastic water bottles instead of dumbbells, and the carpet can easily replace a thick towel.As soon as the chance, it is necessary to have a sports equipment, it will bring more confidence and desire to play sports.

The place for classrooms should stay in a bright room, quite free.Before each training course and after that, the room must be ventilated carefully.

Nutrition and physical activity

A few years ago, the appropriate nutritional principles went into fashion.And this is not surprising, the balanced menu not only helps saturated but also helps to lose weight.

The basic principles of the appropriate nutrition are the techniques of hearty food, they should at least 6 per day:

1. First of all, you need breakfast.This activates all the body's metabolism in the morning.Ideal dishes for breakfast can be porridge, eggs or omelette.In a few hours you can eat again.Fruit salad, yogurt, green tea with appropriate mint.
2. Lunch necessarily includes meat, but not fat, fried pork.For PP, it is better to use chicken.
3. The fourth meal is vegetables or dishes completely.
4. The next dinner may include grilled fish, snacks or dairy products.
5. The last meal can also be saturated with vegetables.After that, you can drink 1 cup Kefir.

All exercises help to eliminate additional pounds at home focus on weight loss.They include swings that work with hands and lungs, jump and one bar.

Sports complex for every day at home

From childhood, we were familiar with exercise.In the end, in kindergarten, educators pointed out how to mold and feet.The first training to lose weight at home can be started with a warmth.Knead all the body's muscles for fifteen minutes.

Exercises aimed at combating additional tables must be done at the same time.

The morning time is suitable for exertion.In the morning, half an hour before starting training, you need breakfast.The desire is that food is saturated with protein.Eggs, chicken breasts and beans are perfect.

Simple for beginners and full

Those who begin to turn their bodies into an ideal, quickly feel tired of long -term training, so the complexity can only include three initial exercises. A complexity of physical exercises begins after a mandatory warmth:

1. Standing in the price: The foot is placed on the width of the shoulder, lowering the arms at the connection lines.Gradually inhale and start raising your hand.Raise and straighten your hands, hold them in this position for a few seconds, lower them.This exercise helps improve the relief of the hand.
2. The second step may be the tilt of the body forward.This is an easy exercise, during that time you can try to clip your feet by hand.Therefore, the flexibility of development.
3. The third phase is squats.Enhance muscle, improve flexibility.A small secret: Squats helps the gut to accelerate their work, so the waste of life does not linger in the body.If you squat daily under a training program translated specifically for a girl, then after 6 months, you can achieve great results.The buttocks will pull up, the muscles will strengthen and the legs will become harder.

To burn fat under the skin

Intensive training, can be done every day, must have two goals - burning substrate and muscle pump.

To successfully eliminate fat deposits under the skin, long -term cardiovascular training and low diet is used.Some nutrition experts recommend training all when hungry, while other doctors make recommendations on increasing cardiovascular training time.

The selected classes will help eliminate fat deposits:

1. Cardiovascular.This is a on -site run or working on a exercise bike.Such training time is from 40 minutes to an hour and a half.The first 40 minutes is the warming of the muscles and strengthening the cardiovascular system, and only later, the burning of fat begins.
2. Slow cardiovascular training.This type of exercise is, for example, walking fast.A big plus point of such a training course is that you don't need to go to the gym, you can walk around the house.If you have a dog, then you can go right in the morning, without breakfast, take a walk with a quick step with your favorite pet.

Power on all muscle groups for relief

After a mandatory CardirakirazMinda, you can start doing exercises to improve your relief.

For classrooms, you need to buy small weights weighing from 1 kg.They can successfully replace water -filled bottles.Gradually, the weight of dumbbells must be increased or added to each exercise.

For a beautiful terrain of the buttocks - Squats with dumbbells.We lost our hands with dumbbells in the face and squatting, during squatting, we stretched our hands with weights and tried to lower it to the floor in front of us.Repeat three times, squatting fifteen times.

To be relief.Lifting and lowering dumbbells, pushing from the floor, exercising from the bar.Read more about the exercises to lose weight.

Planck - a unique exercise For all the body, the only difficulty is to hold at least 40 seconds.To make the bar, you must stand in the price, like when squeezing and freezing.It is necessary to see the priest does not stick and the back does not bend.The body is expanded to a straight line below the slope.The bar is done on the hand reaching out, gradually moving to the exercise on the elbow.

We lose weight at home: Effective training for weight loss and weight loss program

The beginner is suitable for training without requiring good physical preparation and endurance:

1. Ring.Working with a ring helps to eliminate additional pounds, stable on hips and waist.You can twist not exceeding 20 minutes a day.
2. Planck.Any woman can stand in the bar, even the most inexperienced people, but you can start from 20 seconds a day.
3. Twins.To wave legs - the lesson is very easy and the slow exercises will help reduce the amount of fat under the skin at any age.
4. Tilts.To lean forward, try to hug your feet - such a very helpful exercise to reduce fat layer and enhance muscles.
5. Press the pump.The most normal press exercises will not immediately provide us with beautiful blocks, but will help increase the speed of burning fat, sketching waist and strengthening muscle of the case.

Download must correspond to age.You can start doing exercises when you are a teenager.

Up to 30 years

The girl under 30 years old is still quite young and active, and the muscle fibers are very elastic.At this age, it is quite easy to lose weight, use conventional cardiovascular training.

The cardiovascular system has not been worn out, so the girl can stand with a quick step at least 40 minutes.

Positive exercises, such as swing with arms and legs, squats, dance, quite suitable for those who are not 30 years old.

You can use a special lesson for the abdominal press.Using this exercise, you can strengthen the inner muscles of the press and eliminate additional cm from the two sides in a short time.To do this exercise, you need:

• Lying on a carpet or a large towel;
• We bend your feet at the knee, put them on the width of the shoulders;
• We put our hands behind the head;
• When breathing out slowly lift your legs;
• Fix them for a few seconds;
• About the inspiration from lower.

We perform the fifteen -fifteen exercises, in three approaches with a small break.

At the age of 30-40

After 30 years, human muscles lose elasticity and it becomes more complicated to return it.The metabolism slowed down, the body does not treat food so quickly, so after 30 years, it should be more careful about its nutrition.

Effective exercises to lose weight at home can become:

1. Mandatory daily warm -up. Due to the fact that the muscles are no longer elastic, cannot start immediately in-depth classes, at least 5-11 minutes, need to warm your body.
2. Squats. They can be done at any age, if the pressure allows.
3. Tilt forward. A very effective activity to strengthen the lower back.
4. TWIMS with arms and legs.
5. Exercise with dumbbells. The optimal weight of dumbbells for exercises must be 2 kg.

After 40-45 years

The complete women who are 40 years old do not want to return the old form.They believe that after 40 years, they cannot set the number in order.However, this is not so.Many nutritionists recommend playing sports at all ages.A suitable sports and muscle character can expand young people.

Exercises for women after 40 years should not be too intense.Starting can start with easy exercises:

1. The first movement is round for 15 seconds from left to right, then from right to left.This exercise helps to extend the neck muscle and increase blood flow to the head.
2. Round motion of hips and pelvis.Slow rotation of hips, hands on the waist.You need to try to bend to the left as much as possible, then slowly transfer yourself to the right.
3. The tilt is required.It is necessary to bend as much as it turns out.
4. Squats.A very important part of training.Be sure to perform 15 squats per lesson.
5. Vacuum.One of the most interesting exercises, it helps pump the inner press muscles and reduce the fat layer on the stomach.Vacuum cleaner is done 3-4 times a day.Lie on your back, bend your feet in your knees and exhale the entire air from yourself.To pull the stomach, as if he "stick to the spine."Grasp your breath in this position for at least 40 seconds.If it doesn't work, then you can slowly inhale into the air, but not relax the inner muscles.The next day, you may feel a pleasant pain inside, and the stomach will gradually become healthier.

A collection of weight loss exercises, for women for 40-45 years, including two stages: cardiovascular with rhythmic gymnastics and power layers with dumbbells.The weight of the weight must not exceed 1 kg, the time for each exercise is at least 3 minutes.

Tips to play sports at home

Home training is possible to follow the necessary conditions.In addition, you can use techniques such as:

1. Water.During class, water is necessary, but you need to drink a little with small sips.In order not to be distracted from training and not running into the kitchen, it is better to prepare a bottle of water first.
2. Do not rush with conclusions and throw layers if the weight increases.The perfect weight loss is 1 kg per week.In a month, you can throw 4-5 kg without using additional stimulus agents.
3. You cannot take medicine to lose weight, laxatives and diuretics.They act immediately, but the body is very large.

It is best to start playing sports under your favorite television program or series.Therefore, training will be overcome almost unprecedented.Gradually, you can give up the drama series when this sport has become a habit.

Fitness coach Harley Pasternak

It recommends always alert and full of strength for those who are determined.The desire is to perform at least 10,000 steps a day, in addition to compulsory training.Special electronic physical braces can help this.The coach asked to use any free minute to walk in fresh air.

Pilates Coach Kit Rich

It recommends performing daily training for 30 minutes or running 5 km.No training course cannot be missed, if you do not want to continue the struggle with excess weight will immediately disappear.The effectiveness of classes will be more noticeable if you replace and run 30 minutes.These tips are good in their performance, you don't need to go to the gym.

Certified coach Jessica Smith

Do not focus on calculating calories.All thoughts on the amount of fat leaves with each training session are thrown out of your head.It is better to think about your health, how to improve your health after exercise, gently in the body.A positive attitude will help quickly and for a long time to bring the number into the shape.

The main conclusions

Losing weight at all ages will lead to positive results.

It is important to create an effective training plan to burn fat and weight loss of girls at home, we remember:

1. First, you need to change nutrition, add fresh vegetables and fruits to your diet, replace the cake on yogurt is quite feasible.
2. It was wrong to rush into sports immediately.This is full of traps with sprains, pain not only in muscles.The internal organs are gradually increasing fat, so emergency weight loss in the form of high intensity exercise with severe load can only be harmful and even lead to diseases of the cardiovascular system.
3. If you start with a 15 -minute start and gradually increase the training time, this will help create a number of your dreams in a fairly short time.
4. The most important thing is not to give up!