An sharp desire for losing weight comes not only in women but also in men.Someone has no harmony and self -confidence, and for someone it is vital to restore health, living totally or, say, give birth to a child.But often the first thing that comes to the minds of those who want to lose weight are exhaustive diets of incredible content, until fasting.
But few people think - in addition to changing your daily diet, you need to take care of physical activity and, for that, you don't have to buy expensive signatures 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 to start?
Exercise for weight loss is not the first goal, they do not need to be fulfilled for statistics, everything should go to a complex and pleasure.With this attitude you can achieve results - everything must be done at will and not through strength.About what I can say about diets.First, try the following:
- Stop thinking and start acting;
- Eat often, but in small portions, curiously - he acts;
- Finally, delete diet flour products, fatty and spicy foods;
- Eat for pleasure, however, you wanted bread or dumpling dumplings for health and not censor yourself.But not abuse;
- Start doing a little 10 to 15 minutes a day, and this is already an achievement;
- For the sport, you need a good mood - don't get involved in force;
- Apply the load every day;
- Drink more water, up to two liters;
- Self -control will definitely be useful.
Everything happens very simple - now, after reading the article, taking a walk, going to the store or market, biting vegetables, fruits, olive oil, vegetables, nuts and black chocolate tiles to increase mood.There is no need to create additional body stress, it is already enough in life, only reconstructing it gradually on the healing path, and then the losing weight mechanism will begin by itself.
Inventory that will be useful in a new sports life
To start the way of losing weight, it is not enough to change your diet and mark the refrigerator with useful products, the right items should appear in your home.What is useful for daily sports:
- Carpet or karemat, convenient for stretching exercises, for performing exercise to pump the press;
- Halters, buy first 1-2 kg lungs suitable for women and 3-5 for men;
- The new sportswear is very important for stimulation and convenience;
- A rim with a weight of 1-2 kg is not easier.
In the future, an elastic tape, a heel, fitball and other simulators may be useful, but for a start and the initial list there will be enough.Also pay attention to where you conduct or plan training.Here it should be quite light, spacious, clean, the opportunity to ventilate the room should be possible.Clean here every day - this is also an additional load on the body.
What exercises are suitable for home?
At home, you can do all the exercises taught in the sport.We collect to you the best exercises to lose weight and some of the most important useful body habits, after developing the body, will thank you.
Therefore, the first and necessary habit is hot without it, you cannot start practicing.DISSAGE THE INCLINATIONS, RUN IN PLACE, JUE, MOVERS YOUR arms and neck.The hot -up should take at least 15 minutes.Now a set of classes.
Squat.Oh, yes, those simple, but many hated squats.But this is one of the effective exercises.Crouch properly so that the hips are parallel to the floor.At first you can squat into a chair, this exercise is repeated 10 to 15 times in an approach.Subsequently, increase the load to 20 to 30 squats at a time.
Planck.A classic exercise designed to strengthen all muscle groups.It is enough to put the floor of the forearm parallel to each other and create the body, placing your legs on the socks.You need to stand for at least one in a half to two minutes.But this is to start, gradually you need to increase the execution time.
Bridge.Lying on your back, you need to rest your arms and legs on the floor and pelvis lift up.Such exercises must be 15 to 20.
Press.Another not everyone has a favorite but very effective activity to lose weight.Lying on your back, lift your legs up.As an alternative, without touching the floor, lower your legs.Now put your arms behind your head, fold your legs on your knees, take a hill on the floor and lift your body.
By the way, in addition to a useful habit - classes must go through at least half an hour, so when you enter the pace of a new life and then accept a rule.
To lose weight, it is important to deal with dumbbells, they will increase the load and give muscle tone.So get straight, spread your feet wide from your shoulders, dumbbells in your hands, your palms are turned to you.In expiration, lift your hand on the shoulder, inhalation - low -a.Do the exercise alternately, at least 10 to 15 times per hand.
Here, again, the right habit - follow your breath, it will make exercise easier and you won't get tired so quickly.
Again, the task with dumbbells is to bend the hands in a horizontal position.Place two nearby banks as a sports bank.Pour it with your back and straighten your arms sideways so that the elbows become below the body.Expire - Connect your hands in front of you, inspire - Lower -a into your original position.Such movements are useful for strengthening the chest.
Back lesson: Its starting position is the legs slightly folded on the knees, placed at the width of the pelvis.The blades need to be connected, straighten the back and bend a little.In the hands - dumbbells, the hands are lowered.Expire - Spread your arms to the sides, inspire - return to your original position.
These simple weight loss exercises as long as their daily execution may result in a few weeks.Note that in its complex there should be several exercises for each muscle group, as well as the general strengthening classes.
The final phase of training
This is an important point because, because you need to complete training correctly using training exercises.Dear the inclinations again, shake your hands, slowly walk in a circle, make circular motions of the neck, strangle your shoulders, fold the shoulder blades, think of the plan for tomorrow.After all, this is an important question - when it is better and more convenient to start loading, which should exactly be included in the complex, which could not be done today, but we have to repeat it tomorrow.Analyze the day.As you think, sit on the lotus, lower your hands on your knees, close your eyes, focus and feel in silence for several minutes.Now climb slowly and you can go to the shower.The load is over today.Or do you want to repeat?
Psychological humor
Emula exercises at home include not only physical activity and proper nutrition, and psycho -emotional mood is also important.Automatic training field classes will not interfere:
- Losing weight is not a goal, the goal is to become a healthy, slender and happy person and keep this condition constantly.Remember this;
- Organize for yourself a moment of relaxation - just lie on the floor or couch, close your eyes and dive into the darkness, try to present yourself in a certain state of hypnosis;
- Visualize the desired result: Write the expected weight and other parameters on paper, create a desire map in which you portray with a slender person;
- Correctly formulate thoughts, use the phrases “I lost weight/lost weight”, “I am a slender and healthy person”, more often uses the words “health”, “happiness”, “harmony”, “benefit”, “objective” and other words that will be established in the right way;
- Use mobile apps, they will remember classes, meals and cheer up with photos and motivating phrases.
It is also important to communicate with similar people, with people who, thanks to weight -losing exercises, managed to reach the goal, managed to get into the tracks of a healthy diet and lifestyle, don't miss this chance!