A sharp desire to lose weight not only in women, but also in men.Someone has no harmony and self -confidence, and for a person it is vital to restore health, survive or say, give birth to a child.But often the first thing that comes to the mind of people who want to lose weight is incredible diets, up to fasting.
But few people think - as well as change your daily diet, you need to take care of physical activity, so do not buy expensive donations for the gym, it is enough to study a series of exercises for weight loss at home.The desired results can only be achieved with a competent combination of appropriate nutrition and moderate physical activity.
Where to start?
Exercise for weight loss is not the first goal, they do not need to meet for statistics, everything should be in a complex and pleasure.With this view, you can achieve results - everything must be done at a will and not by force.What can I say about diets about it.First, try the following:
- Stop thinking and starting to act;
- Eat often, but in small parts, quite enough - it acts;
- Finally, exclude flour products from the diet, fatty foods and spicy foods;
- Eat for pleasure-if, however, you wanted bread or dumplings eating for health and do not interfere with yourself.But do not use;
- Start a bit to make-Ligan to be 10-15 minutes a day, and this is already an achievement;
- In the case of sports you need a good mood - do not apply;
- Enforcing the load every day;
- drink more water, up to two liters;
- Self -regulation will certainly emerge.
Everything happens very simplistic -now, after reading the -alt, go for a walk, go to the store or to the market, vegetable bite, fruits, olive oil, green, nuts and black chocolate tiles to raise the mood.There is no need to create extra stress for the body, it is already enough in life, but gradually rebuilding the healing path and then the weight loss mechanism begins alone.
Inventory that emerges in a new sports world
To start the path associated with losing weight, not enough to change your diet and score the refrigerator with useful products, the right items should be visible in your home.What is useful for daily sport:
- Rug or Karemat, which is convenient for stretching exercises, to do exercises to pump the press up;
- Dumbbells, buy the first lungs of 1-2 kg suitable for women and 3-5 men;
- New sportswear is very important for motivation and convenience;
- Hoop with a weight of 1-2 kg, not easier.
In the future, elastic ribbon, jump rope, fitball and other simulators could be convenient, but for start and the initial list will be enough there.Also pay attention to where you do or plan to train.Here it should be relatively light, extensive, clean, should be the opportunity to ventilate the room.Clean here every day - this is also an additional burden on the body.
What exercises are suitable for home?
At home, you can do all the exercises taught by sports.We have collected the best exercises for you to lose weight and some of the most important useful physical habits, after their body will develop thanks.
So the first habit and habit is necessary than warm, without it you can not start practicing at all.Dissolution tilts, run in place, jump, soft your arms and neck.The hot time should take at least 15 minutes.Now a series of classes.
Squats.Oh, the simple scots, but many hate.But this is one of the effective exercises.Squat properly so that the hips are parallel to the floor.First, you can squat at a chair, such exercise is repeated 10-15 times in one approach.Later, increase the load to 20-30 squats at a time.
Planck.Classical exercise aimed at each group to strengthen muscles.It is sufficient to place it on the floor of the forearm parallel to each other and raise the body, laying the feet on the socks.You must keep out for at least two minutes to two minutes.But this is for start, gradually you have to increase the execution t -t -t -t -t -t -t -t -t -t
Bridge.Lying on your back, you need to put your arms and feet on the floor and raise the pelvis high.Such exercises should be 15-20 less.
Press.Everyone has best activity with everyone, but the effective to lose weight.Lying on your back rose your feet up.Gradually, without touching the floor, reduce your feet down.Now put your arms behind your head, put your feet on your knees, take a hill into the floor and take the body.
By the way, plus one useful habit - classes should go through at least half an hour, so when you enter a new life rhythm, then rule on it.
To lose weight, it is important to deal with dumbbells, they increase the burden and give tone to the muscles.So you just become, spread your shoulder -legs apart, dumbbells in your hands, palms are turned to you.On the exhale, take your hand on the shoulder, on the inhalation - shrink it.Repeat the exercise alternately, at least 10-15 times per hand.
Here again, the right habit - follow your breath, this will facilitate the exercise and you will not be so fast tired.
Again, the task is to bending dumbbells in a horizontal position.Add two nearby stools as a sports bench.Lie them with your back and focus your arms on the sides, so that the angles go below the body.Exhale - Connect your hands in front of you, lower it in its original location.Such movements are useful to strengthen the chest.
Exercise for the back: your boot location of the legs is slightly bent at the knee, placed on the width of the pelvis.The blades must be connected, your back and bending slightly.In the hands - dumbbells, the hands are reduced down.Exhale - Spread your arms on the sides, you inhale - return to its original location.
These simple exercises for weight loss, provided that their daily execution can result in a few weeks.Note that there should be some exercises in your complex for each muscular group, as well as general strengthening classes.
The final stage of training
This is an important point, because you need to complete the training properly using workout exercises.Dear the bias again, shake your hands, walk slowly in a circle, make circular movements for neck, focus your shoulders, fold the shoulder blades, think about the plan for tomorrow.After all, this is an important issue - when it is better and more convenient to start charges, what should be included in the complex, which could not be done today, but we have to repeat it tomorrow.Analyze the day.While you think, sit in the lotus, reduce your hands on your knees, close your eyes, direct and sit in the silence for a few minutes.Now rise slowly and you can go to the shower.There is a charge around today.Or trying to repeat?
Psychological mood
Slimming exercises at home include not only appropriate physical activity and nutrition, and a psychic -emotional temperament is also important.Classes from the field will not automatically enter:
- Losing weight is not a goal, the goal is to be a healthy, slim and happy person and always keep this condition.Remind yourself of this;
- Set a minute relaxation for yourself - lie on the floor or on the couch, close your eyes and bring into the dark, try to introduce yourself into a certain state of hypnosis;
- Check out the desired result: Write the expected weight and the other parameters on paper, create a map of wishes in which you show yourself with a slim person;
- Properly formulating ideas, use the phrases “I lost weight/weight lost”, “I am a slim and healthy person”, I often use the words “health”, “happiness”, “consistency”, “benefit”, “target” and other words that will set the right way;
- Use mobile weight loss applications, remind you of classes, meals and remind you of motivated pictures and phrases.
It is also important to communicate with people like people, with people who have succeeded, because exercises from losing weight, the goal to achieve, they will not lose this opportunity on diet rails and healthy lifestyle!