Slim figure is not only an indicator of beauty but also health. The abundance of junk food, long hours of sedentary work, lack of fresh air leads to the weight gain and the emergence of various diseases.
Doctors recommend to allocate at least 30 minutes a day on physical training. The fitness center is not compulsory for employed people, there is a great alternative – exercise for weight loss at home.
A complex of effective exercises will help you to be in the picture without a large investment of time and money. The main thing is that you practice regularly.
A simple exercise for beginners
People without experience of fitness should start with simple exercises that will help the body to gradually get used to the load. The optimal duration of training for beginners – 20 minutes.
All movements should be performed slowly, without the use of weights. If the load seems insufficient, you can use small weights for weighing up to 1 kg.
Learn how to use ankle weights.
Each workout should begin with a warm-up. Workout for beginners, which includes the following movements: smooth head rotation (10-15 times), straight arms forward and back (10-15 times), apartment (8-12 times), pelvis (8-12 times), knee (10-15 times), jumping on the spot (10-15 times). Warm-up prepares the body for the main unit exercises and helps prevent injury.
Complicated for beginners, rapid weight loss, which includes the following exercises (number of repetitions – about 15-20 times):
- Squats, shallow squats with simultaneous elimination of direct hands on.
- Lunges: alternate forward, left and right foot. Important: the knee should bend at a right angle.
- Squats-plie: the shoulder width to put a foot socks to turn to the side, do slow squats for 3 accounts, and then slowly increasing.
- Simplified push-UPS: take focus on the floor, leaning against knees and palms to do push-ups slowly. During the exercises, you cannot bend your back and pull your head up, just move the hands. If discomfort is felt in the knees, you should put them under a low pillow or a towel.
- Workout for the media: that is on the back with the legs bent at the knees to get to the back of the hands, exhale slowly raise the shoulders on inhale, down. When lifting do not pull the neck needs lifting just the shoulders due to the tension of the abdominal muscles.
- Lifting the buttocks: sit on your back, bend your knees, legs stretched along the body hands to lift the buttocks, a quick movement with the buttocks up and down. When picking up it would be possible to squeeze the gluteal muscles.
Includes exercises for beginners to help in just 20 minutes will put a good load all "problem" areas: the legs, hips, arms and shoulders, press. In the class is allowed to take short breaks, but not more than 5 minutes. To complete the training necessary easy stretch: sit on the floor, often having dissolved feet; slowly stretch the body forward, left, right.
For weight loss at home is quick, you will have to participate in the erasmus intensive program which includes strength and aerobic exercises. Aerobics leads to increased heart rate, which is a precondition for effective fat burning. Strength exercises help to increase skin tone and muscle volume, from which depends a beautiful relief figures. There are several systems of exercise at home:
- One day is devoted to aerobic exercise – running track, dance, aerobics, riding a stationary bike. The other day the power load, including exercises for all the muscle groups.
- During the training combines strength and aerobic exercises. For example, the class begins with a 5-minute ride on the stationary bike, then carried out exercises on a press, then another 5 minutes of aerobics, then exercise for the hips.
When you perform effective exercise focuses on specific muscle groups, but at the same time working other muscles, which increases the training effect. For classes at home helped to spend the most calories, so it is helpful to use weights – dumbbells at 1.5–3 kg. It is better to use small weights but do more repetitions.
Repair a sagging belly and flanks, you need to do at home exercises for abs. Here is the complex effective exercise for the press (all exercises, not 20-30 times for 2-3 sets):
Scissors
- Starting position: sit on your back, extend hands along the body, lift up the socks from the floor for 15 cm.
- Execution: move the cross straight leg, alternately with the education of the left and right legs.
Twisting
- Starting position: sit back, put your hands on the back of the head.
- Implementation: to alternately lift the knees bent legs and reach with the opposite elbow.
Lateral rotation
- Starting position: sit on the floor on your side with your lower arm, pull forward, get the upper hand in the ear.
- Design: or the side twist, raise legs to drag him by the elbow.
For the buttocks and thighs
Complex for the upper leg and buttocks are aimed at rapid weight loss, at home, and in the formation of the mode shapes.
If you regularly give lower-body the cargo, then very soon you will see the first changes: tighten skin, leaving sagging muscles on the inner and outer parts of the thighs, a more rounded and bouncy will be the buttocks, reduces cellulite.
Efficient complex at home should contain exercise for weight loss buttocks and thighs (the number of repetitions – 20-30, 2-3 sets):
Squats with weights
- Starting position: place your feet shoulder width apart, grab the dumbbells weighing 1.5–2 kg.
- Execution: deep squat, simultaneously bringing the hands forward. Elbows when raising the hands should "look" down. Squats are useful for the internal, front and back of the thighs. Using dumbbells increases the load.
The Attacks Of The "Swing"
- Starting position: grab the dumbbell, stand with your feet together.
- Execution: alternating lunges right leg forward and back. Please note, with the other leg. Attacks contribute to the formation of the beautiful buttocks.
Attacks divert the arms to the back
- Starting position: hold dumbbells to the maximum thrust the leg forward, put her hands behind her back with the palms outwards.
- Execution: while keeping tension in the hips, bring your hands back up and move your scapula. Exercise is good for the front and outer parts of the thigh and also for the arms, shoulders and back.
In the splaying of the legs in the support position
- Starting position: take the emphasis lying, as are push-ups.
- Execution: alternately take your feet in the direction for maximum distance, and then return to the original position. In the splaying of the legs in the support position helps shape the thighs.
For the arms and shoulders
The design of the arms and shoulders requires exercises with weights. If during the implementation of the thighs, buttocks and the press uses dumbbells, then this is a good load.
It is also useful to perform separate exercises for arms: bending in different angles or abduction with the weight forward on the page.
Also useful for the triceps and biceps of the classic pushup in which you train back, chest, press.
For lean legs
Exercises for slimming legs at home is designed to create elastic thighs without cellulite, well the knees and the smooth calf. The legs are slender, it is useful to not dance, aerobics, from time to time to walk around the house in socks. In normal practice, include the following exercise program (running every 30-45 times, doing 2-3 sets):
Plie socks
- Starting position: position feet shoulder width apart, remove the socks out.
- Execution: stand on your socks, sit in three accounts, down at the heel. Plie socks promote weight loss thighs, which forms a beautiful calf.
Leg lifts
- Starting position: sit on hand, lean your elbow on the floor, lift the toes.
- Execution: lift as high as possible, the upper part of the legs, then release slowly. Useful exercise for the inner and outer surface of thigh.
Leg swings
- Starting position: feet together, straighten your back.
- Execution: bring the swing leg forward, then swing the leg back while pulling the body forward. When the train swings back and front surfaces of the legs.
Physical exercises for men
Diet for men at home exercises you perform them regularly, help them lose weight, create a beautiful torso and a press without a visit to the gym. Just like women, men are shown twisting crunches, leg lifts in the lying down position, lunges, squats with weights. Weight dumbbell for men should be 8-12 kg.
The estimated home workout for men includes exercises:
- twisting crunches;
- raise legs perpendicular to the torso, lying on the back;
- push-UPS;
- lunges with dumbbells;
- deadlift weights (dumbbells);
- Mahi dumbbells forward on the page.
How to lose weight with exercise per week at home
Exercises for fast weight loss at home should contain the power of the elements, and aerobics. It is useful to train every day twice a day.
For example, a morning run on the treadmill or go on the stationary bike, and an evening dedicated to the power of the load at home.
Evening training should be filled with exercises that involve several muscle groups. Here is a rough diagram of such a class:
- 5-minute workout
- classic squats with dumbbells;
- alternating lunges-forward and back;
- squats-plie with the use of dumbbells;
- lying on back, lifts legs with the simultaneous cultivation of dumbbells;
- twisting crunches;
- Mahi dumbbells forward, sideways;
- bending of hands with dumbbells at different angles;
- the push-UPS.
Learn how to safe fast weight loss in other ways.
A Video lesson on the technique of execution of exercises for weight loss at home
Domestic work can help you to lose weight. The advantages of home training: time savings, the ability to combine classes with watching your favorite TV shows or listening to music, a minimum of the necessary sports equipment.
Convenient form, plus the perseverance in the daily practice of 15 minutes a complex, will the dream of an ideal image of reality.
If you want to save money and time, which will be in the gym, then help is given in exercise videos for weight loss at home.
Quickly lose weight at home
Proper diet and exercise will help quickly enough to fix the figure
Where better to start?
Look slim and beautiful every girl wants, but a healthy and sporting lifestyle, just not a lot.
Even if you do not like dancing or aerobics, do not attend a gym, you can have a slim and slender physique. You need to give to the sport for 20-30 minutes a day.
Caring for your body and will delight you with good health and a great look.
Here you will find practical exercises that will help you to lose weight at home without exercise equipment. Knowledge of them, you can create your individual training schedule.
Before you start training, you must perform a warm-up. This will help to warm up muscles and joints and protects you against damage and injury.
Must start from the top down, gradually changing from the heating to the neck, shoulders and arms, lower back, buttocks, thighs, knees and feet.
If you do not know how to warm up — no problem. Start circular motion of each joint. First in one direction, then in another. Work, so that all parts of the body.
Then it is good to warm up. For this great RUB your palms until they become hot. After this, the heat on the face, neck, ears, nose. Next, warm hands spread throughout the body from head to toe.