A strong desire to lose weight happens, not only women but also men. Someone is missing the harmony and confidence, and for someone — this is crucial to restore health to live a full, say, or a child. But often the first thing that comes to the minds, who want to lose weight the strenuous diet amazing content, until a strong hunger.
But some people, I think — in addition to changing your daily diet, you must take care of physical activity, and there is no need to buy expensive gym membership, it is enough to study the complex of exercises for weight loss at home. Only if the right combination of a proper diet and moderate physical activity can achieve the desired results. Let us from today, from this moment, to change your normal rhythm of life.
Where to start?
Exercise for weight loss — not the first goal, you do not need to perform because of the statistics, everything has to go in the complex and pleasure. With the mindset that results can be achieved — all you need to do is available and not by force. What labour has to say about nutrition. For the beginning try the following:
- stop thinking and start acting;
- eat often but in small quantities, oddly enough — it works;
- eliminate, finally, with the food, flour products, oily and spicy foods;
- eat your if, all the same, I wanted bread or dumplings — eat health and do not beat themselves. But do not overdo it;
- start to do a little — should be 10-15 minutes per day, and this is an achievement;
- for sport you need good will — do not perform through the power;
- every day increase the load;
- drink more water, up to two litres;
- you'll definitely need self-control.
All is very simple — now, having read the article, go for a walk, visit shop or to market and buy vegetables, fruit, olive oil, greens, nuts and a bar of dark chocolate to set the mood. There is no need to create for the body an additional stress, and so lacking in life, only gradually build on the Wellness path and then the mechanism that starts the weight loss itself.
The inventory, which will be useful in the new sporting life
To start the path to weight loss is not enough to change your diet and the result of the refrigerator useful products in your house, should be, and the correct items. That will come in handy for everyday sport:
- Mat or sleeping pad, comfortable for stretching exercises for workouts toner press;
- weights, buy the first easy-to 1-2 kg for women and 3-5 for men.
- new sports clothing is very important for the encouragement and comfort;
- wrap with a mass of 1-2 kg, not easier.
In the future can be useful for elastic tape, jump rope, exercise ball and other equipment, but the initial list will be enough. Also pay attention to the place where you have implemented or intend to implement the training. There must be enough light, spacious, clean, must be able to ventilate the room. Here every day of cleaning is also an additional burden for the body.
What exercises are suitable for the home?
At home you can do all the exercises taught on the sports activities. We have gathered for you the best exercises for weight loss and some of the most important healthy habits for the body, when it reaches your body, will thank you.
So, the first and necessary habit — exercise, without it it is impossible to begin to cooperate. Do some bends, run in place, jump, stretch your arms and neck. Heating should last at least 15 minutes. Now a set of lectures.
Squats. Oh Yes, those simple, but many people hated squats. But this is one of the effective exercises. Squat to the right, so that your thighs are parallel with the ground. In the beginning, squat to chair, repeat this exercise 10-15 times for one approach. Later, increase the load for 20-30 sit-UPS at the time.
Stripe. The classic exercise for strengthening all muscle groups. Enough to put on the floor forearms parallel to each other and lift the casing with the legs of the socks. To survive you need at least two and a half minutes. However, to start, will gradually have to increase the run time.
Bridge. Lying on your back, you need to stretch your arms and legs into the ground and lift the pelvis up high. These exercises should be 15-20, no less.
Press,. Another is not everyone's favorite, but very effective weight loss exercise. Lying on your back put your feet up. Alternately, not quite touching the ground, lower the legs down. Now put your hands behind the head, bend your legs at the knees, settled on the floor and lift the body.
By the way, one useful habit — training must take at least half an hour, so that when you enter into a new life rhythm, take it for a rule.
If you want to lose weight, it is important to work with the weights, you will increase the load and give your muscles tone. So, become straight, spread your legs at shoulder width, dumbbells in hands, palms coming to you. On the exhale, lift the arms in the shoulder, inhale — lower. Do this exercise alternately, at least 10-15 times per arm.
Here again the proper habit and keep breathing, it will be easier to exercise and you are so fast, you get tired.
Again to work with free weights — bending of the shelf in the horizontal position. Put the two stools in addition to the sports bench. Lie on your back and fold your hands so that the knee is turned out under the fuselage. Exhale — join the hands behind, inhale lower initial position. Such developments are useful for strengthening the chest.
The lesson for the back: the initial position is slightly bent at the knees, feet placed shoulder width of the pelvis. The blades need to connect, straighten your back and slightly bend. In the hands — dumbbells, hands down. Exhale to raise the arms out to the side, inhale return to starting position.
These simple exercises for weight loss that their daily ride can give results in a few weeks. Note that only in the complex should be more exercises on all groups of muscles, and restorative sessions.
In the final stage of the training
This is an important point, because to complete the training necessary for proper use of the workout for your workout. Again, do not tilt, shake hands, walk slowly in a circle, that circular motions with the neck, straighten the shoulders, fold the blades, think about the plan for tomorrow. Because this is an important question — when better to start charging, what should be included in the complex that is not able to do it today, but have to repeat tomorrow. To analyze the day. While you're thinking, sit down in the Lotus position, hands down on knees, close eyes, concentrate and sit in silence for a few minutes. Now, slowly stand up and I can go in the shower. Charge for today is over. Or do you want to retry?
Mental attitude
Exercise for weight loss at home include not only physical activity and proper nutrition, it is also important psycho-emotional attitude. Will not prevent classes from the areas of anger management:
- weight loss is not the goal, the goal is to be healthy, slim and happy, and maintain that state permanently. Think about this;
- yourself minutes of relaxation just lie down on the floor or sofa, close your eyes and immerse yourself in the dark, try to insert yourself into a state of hypnosis;
- visualize the desired outcome: write down on paper the expected weight and other parameters, create a map of desire, where you draw yourself slim;
- properly express your thoughts, use the term "I lost weight/lost weight" "I am fit and healthy person", most of the use of the word "health", "happiness", "harmony", "use", "targets" and other words that will set the right mood;
- the use of mobile apps for weight loss, which will remind you of classes, meals and promotion of different images and phrases.
It is also important to communicate with like-minded people, who, through the exercise for weight loss, managed to reach the goal, managed to become the rails of a healthy diet and lifestyle, be careful not to lose the opportunity!