A sharp desire to lose weight arises not only in women but also in men.Someone lacks harmony and confidence, and for some it is important to restore health, live fully or, say, give birth to a child.But often the first thing that comes to the mind of those who want to lose weight is exhausting diets with incredible content, up to fasting.
But few people think - in addition to changing your daily diet, you have to take care of physical activity, and for this there is no need to buy expensive subscriptions at the gym, it is enough to study a set of weight loss exercises at home.Only with a competent combination of proper nutrition and moderate physical activity can the desired results be achieved.
Where should i start?
Exercise for weight loss is not the first goal, they do not have to be met for statistics, everything must go into a complex and joy.With this attitude you can achieve results - everything must be done as desired and not through power.What can I say about diets about.First try the following:
- Stop thinking and starting to act;
- Eat often, but in small portions, strangely enough - it acts;
- Finally, exclude flour products from the diet, fatty and spicy foods;
- Eat for pleasure-if you would nevertheless have bread or dumplings eating for health and not blaming yourself.But do not abuse;
- Start doing a little-light, it's 10-15 minutes a day and this is already a performance;
- For sports you need a good mood - not engaged in effect;
- Enforce the load every day;
- Drink more water, up to two liters;
- Self -control will definitely come along well.
Everything happens very simply - right now, after reading the article, going for a walk, going to the store or to the market, biting vegetables, fruits, olive oil, greens, nuts and black chocolate tiles to raise the mood.It is not necessary to create additional stress for the body, it is already enough in life, just gradually rebuild it on the healing path, and then the losing weight mechanism starts on its own.
Inventory that comes well in a new sports life
To start the path with losing weight, it is not enough just to change your diet and score the refrigerator with useful products, the right items should be displayed in your house.What is useful for daily sports:
- blanket or vessel, convenient for stretching exercises, for performing exercises to pump the press up;
- Dumbbells, buy the first lungs of 1-2 kg suitable for women and 3-5 for men;
- New sportswear is very important for stimulus and convenience;
- A hanger with a weight of 1-2 kg, not easier.
In the future, an elastic band, a jumping rope, fitball and other simulators may come along well, but for a start and the initial list there will be enough.Also, be aware of the place where you perform or plan to complete training.Here it must be quite light, spacious, clean, the possibility of ventilating the room should be possible.Do cleaning here every day - this is also an extra strain on the body.
What exercises are suitable for home?
At home you can do all the exercises taught in sports.We've put together for you the best exercises to lose weight and some of the most important useful body habits after developing their bodies will say thank you.
So the very first and necessary habit is a hot -op, without it you can't start practicing at all.Dissage lashes, run into place, jump, move your arms and neck.The hot -up should take at least 15 minutes.Now a set of classes.
Squats.Oh yes, the simple but many hated squats.But this is one of the effective exercises.Squat correctly so the hips are parallel to the floor.First you can squat on a chair, such an exercise is repeated 10-15 times in an approach.Later, increase the load to 20-30 squats at a time.
Planck.A classic exercise aimed at strengthening all muscle groups.It is enough to put on the floor of the forearm parallel to each other and raise the body and put the legs on the socks.You should last for at least one and a half to two minutes.But this is for a start, gradually you need to increase the execution time.
Bridge.Lying on your back, rest your arms and legs on the floor and lift the pelvis high up.Such exercises should be 15-20 not less.
Press.Another not everyone has a favorite but very effective activity to lose weight.Lying on your back raise your legs up.Alternatively, without touching the floor, lower your legs down.Now put your arms behind your head, bend your legs at your knees, take a tray on the floor and lift your body.
For other, plus a useful habit - classes have to go through at least half an hour, therefore, as you enter the rhythm of a new life, take it a rule.
To lose weight, it is important to deal with dumbbells, they will increase the load and give the muscles tone.So get straight, spread your feet shoulder -width apart, dumbbells in your hands, palms are turned to you.On exhalation, lift your hand to the shoulder, on the inhalation - lower it.Do the exercise alternately, at least 10-15 times per day.Hand.
Here, too, the right habit - follow your breath, this will ease the exercise and you will not get tired so quickly.
Again, the task of dumbbells is to bend your hands in a horizontal position.Put two stools nearby as a sports bench.Lie on them with your back and straighten your arms to the sides so that the elbows turn under the body.Exhale - Connect your hands in front of you, inhale - lower it in its original position.Such movements are useful for strengthening the chest.
Lesson for the back: Your starting position is the legs slightly bent at the knees, placed on the width of the pelvis.The leaves must be connected, straighten your back and bent slightly.In the hands - dumbbells are lowered the hands down.Exhale - Spread your arms to the sides, Inhale - return to its original position.
These simple weight loss exercises provided their daily execution can produce a result for a few weeks.Note that in your complex there must be several exercises for each muscle group as well as general strengthening classes.
The last phase of training
This is an important point, because as you need to complete the training properly using exercise exercises.Dear inclinations again, shake your hands, go slowly in a circle, make circular movements in your throat, straighten your shoulders, fold the shoulder blades, think about the plan for tomorrow.After all, this is an important question - when it is better and more convenient to start charging what exactly is to be included in the complex, which could not be done today, but we must repeat it tomorrow.Analyze the day.As you think, sit in the lotus bag, lower your hands on your knees, close your eyes, concentrate and sit in the silence for several minutes.Rising slowly slowly and you can walk in the shower.Charging is over today.Or will you repeat?
Psychological mood
Slimming exercises at home not only include physical activity and proper nutrition, and psycho -emotional mood is also important.Classes from the area with Auto -Training will not interfere:
- Losing weight is not a goal, the goal is to become a healthy, slim and happy person and maintain this condition constantly.Remind yourself about this;
- Arrange for a moment of relaxation - just lie on the floor or sofa, close your eyes and throw yourself into the dark, try to introduce yourself in a particular state of hypnosis;
- Visualize the desired result: Write the expected weight and other parameters on paper, create a map of wishes where you make yourself with a slim person;
- Properly formulates thoughts, use the phrases "I lost weight/lost weight", "I am a slim and healthy person", more often use the words "health", "happiness", "harmony", "advantage", "goals" and other words that will sit properly;
- Use mobile loss of weight applications, they will remind you of classes, meals and cheer up motivating images and phrases.
It is also important to communicate with like -s -minded people, with people who, thanks to exercises for losing weight, managed to reach the goal, managed to get on the rails in a healthy diet and lifestyle, do not miss this chance!