A strong desire to lose weight occurs not only in women but also in men. Someone is missing the harmony and confidence, and for someone — is vital to the restoration of health, to live a full, that is to say, or a baby. But, often, the first thing that comes to the mind of those who want to lose weight is exhausting diets amazing content, until a strong hunger.
But, few people think that — in addition to changing your daily diet, you will have to take care of the physical activity, and that they do not have to buy expensive gym members, it is sufficient for the study of the complex of exercises for weight loss at home. Only if the correct combination of proper diet and moderate physical activity can achieve the desired results. Let's try it from today, from this moment to change your pace of life.
Where to start?
Exercise to lose weight — is not the first goal, which does not need to be conducted to obtain the statistics, everything has to go in the complex and a pleasure. With this idea, you can achieve results — all you need to do to will and not through force. What job has to say about the diet. To start to treat the following:
- stop thinking and start acting;
- eat often, but in small portions, oddly enough — it works;
- remove, finally, from the diet flour products, fatty and spicy foods;
- eat your if, all the same, I wanted to bread or dumplings — eat health and don't beat yourself up. But do not overdo it;
- starts to make a bit — leave 10-15 minutes a day, and it is a success;
- for sports that need a good mood not to participate in it through the power;
- each day increase the load;
- drink more water, up to two litres;
- you definitely need self-control.
Everything is very simple — right now, after having read the article, take a walk, go to the store or to the market to buy vegetables, fruits, olive oil, vegetables, nuts and a bar of dark chocolate to set the mood. There is No need to create for the body additional stress, and so absent in life, to slowly rebuild it in a Wellness way, and then the mechanism 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 score a refrigerator products useful at home, should appear and the correct elements. That will be very useful for daily sports:
- Mat or sleeping pad, comfortable for stretching exercises, for the exercise of toner of the press;
- dumbbell, buy first easy 1-2 kg for women and 3 to 5 for men.
- new sports clothing is very important for incentives, and comfort;
- wrap with a weight of 1-2 kg, not more easy.
In the future, it may be useful for elastic band, jump rope, exercise ball and other equipment, but the initial list will be sufficient. Also pay attention to the place where they are carried out or planning to carry out the training. There should be enough light, spacious, clean, must be able to ventilate the room. They are here every day cleaning is also an additional load on the body.
What exercises are suitable for the home?
At home you can do all the exercises in teaching of sports activities. We have gathered for you the best exercises for weight loss and some of the more important of healthy habits for the body, after reaching your body will thank you.
Thus, the first and necessary habit — training, without it it is impossible to begin to participate. Do some bends, run, jump, stretch the arms and neck. The warming must have at least 15 minutes. Now a set of classes.
Squats. Oh, Yes, those simple, but many hated squats. But this is one of the effective exercises. Squat to the right, so that the thighs are parallel to the floor. In the beginning, to squat on the chair, repeat this exercise 10-15 times for an approximation. Later, the increase of the load for 20-30 sit-UPS in a moment.
Strap. The classic exercise to strengthen all muscle groups. Enough to put on the floor forearms parallel to each other and to lift the enclosure by the feet in the socks. To survive you need at least two and a half minutes. But to start out, gradually increase the time of execution.
The bridge. Lying on your back, you need to stretch your hands and your feet on the ground and lift the pelvis high. These exercises should be 15-20, no more and no less.
Press. Another is that it is not everyone's favorite, but very effective slimming of the year. Lying on your back put your feet up. Alternatively, not reaches to touch the ground, lower the legs down. Now put your hands behind your head, bend your legs at the knees, touch the ground and lift the body.
By the way, a useful habit — training must have at least a half hour, so that when you enter into a new pace of life, make a rule.
To lose weight, it is important to engage with weights, which will increase the load and give your muscles tone. So, become straight, feet spread to shoulder width, dumbbells in hands, palms deployed for you. On the exhale, lift the hand to the shoulder, inhale to lower. In this exercise, alternatively, at least 10-15 times in the arm.
Here again the good habit and keep breathing, this will facilitate the exercise and are so fast they get tired.
Again working with free weights — bending the arms in the horizontal position. Put two stools next to the sports bank. Lie down on your back and fold the arms so that the elbows came out from under the helmet. Exhale — join the hands behind, inhale lower to the starting position. These movements are useful to strengthen the chest.
The lesson for the back: the initial position is slightly bent at the knees, feet placed shoulder width of the pelvis. The leaves need to connect, straighten your back and slightly bend. In the hands — dumbbells, hands down. Exhale raise the arms up to the side, inhale return to the starting position.
These simple exercises for weight loss provided your daily run can give results in a few weeks. Keep in mind that only in your complex should be several exercises in each of the groups of muscles, and restorative sessions.
The final stage of the training
This is an important point, because to complete the necessary training for the proper way to use exercise training. Again, tilt, shake hands, walk slowly in a circle, making a circular motion with the neck, straighten shoulders, take off the leaves, think about the plan for tomorrow. Because this is an important issue — when best to start the load that should be included in the complex that don't make it today, but have to repeat tomorrow. Analyze the day. While you're thinking, sit in the Lotus position, hands down on knees, close eyes, concentrate and sit in silence for a few minutes. Now, slowly stand up and you can go in the shower. Charge for today is over. Or you want to repeat?
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 the classes from the field of management of anger:
- weight loss is not the goal, the goal is to be healthy, slim and happy and keep your state of permanent form. To remind you about;
- make yourself minutes of relaxation just lie down on the floor or the sofa, close your eyes and immerse yourself in the darkness, they try to insert themselves in a state of hypnosis;
- visualize the desired result: write about the role that is expected of weight and other parameters, create a map of desires, where you draw yourself slim;
- correctly formulate thoughts, the use of the phrase "I lost weight/lost weight" "I am fit and healthy person", more use of the word "health", "happiness", "harmony", "use", "target" and other words that will set the right mood;
- use of mobile apps for weight loss, that will remind you of the classes, meals, and a stimulus for the 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 turn into the lanes of a healthy diet and lifestyle, don't miss this opportunity!