Slim figure is not only an indicator of beauty, but also health. The abundance of junk food, long hours of work, sedentary, lack of fresh air leads to the weight gain and the appearance of different types of diseases.
Doctors recommend to allocate at least 30 minutes a day of physical training. The gym is not mandatory, for busy people there is a great alternative – exercise for weight loss at home.
A complex of effective exercises will help to put in order the figure without a large investment of time and money. The main thing is to practice regularly.
A simple exercise for beginners
People who don't have experience of fitness should start with simple exercises that help the body to slowly get used to the loads. The duration of the optimal 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 weight up to 1 kg.
Learn how to use ankle weights.
Any exercise should begin with the warm-up. Training for beginners includes the following movements: smooth head rotation (10-15 times), straight, arms forward and back (10-15 times), the housing (8-12 times), pelvis (8-12 times), knees (10-15 times), jumping on the ground (10-15 times). Warm-up prepares the body for the main unit exercises and helps prevent injuries.
Complex for beginners for quick weight loss, includes the following exercises (number of repetitions – about 15-20 times):
- Squats, shallow squats, with simultaneous elimination direct of the hands forward.
- Lunges: alternate forward left and right foot. Important: the knee has to bend at right angle.
- Squats-plie: the width of the shoulders to put a foot socks to turn to one side, do slow squats for 3 accounts, and then slowly increase.
- Simplified push-UPS: take the emphasis on the floor, leaning on the knees and palms to do push-UPS at a slow pace. During the exercises, you cannot bend your back and pull up, you must move only the hands. If discomfort is felt in the knees, you should put them under a low pillow or a towel.
- Exercise for the press: on your back with your legs bent in 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 only your shoulders due to the tension of the abdominal muscles.
- Lift up the buttocks: sit on your back, bend knees legs stretched along the body hands to lift the buttocks, making quick movements with the buttocks up and down. When the lifting should be possible to compress the gluteal muscles.
Includes exercises for beginners to help only 20 minutes will give a good load all "problem" areas: legs, hips, arms and shoulders, press. During the class is allowed to take short, but not more than 5 minutes. To complete the training necessary easy stretch: sit on the floor, widely having dissolved feet, slowly stretch the body forward, to the left, to the right.
Weight loss at home is quick, you need to participate in an intensive program that includes strength and aerobic exercises. Aerobics leads to an increase of the heart rate – a prerequisite for effective fat burning. Strength exercises help to increase skin tone and muscle volume, which depends on a beautiful relief figures. There are several schemes to do 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 starts with 5 minutes on the stationary bike, then perform exercises for the press, and after another 5 minutes of aerobics, then exercise for the hips.
When you make a cash exercise focuses on a certain group of muscles, but at the same time working the muscles, which increases the training effect. The classes at home, it helped to spend a maximum of calories, it is useful to use weights – dumbbells at 1.5–3 kg. it is Better to use small weights but do more repetitions.
To fix a drooping belly and the flanks, you have to do at home exercises for abs. Here is the complex effective exercise for the press (all exercises to do 20-30 times for 2-3 sets):
Scissors
- Starting position: have a seat in the back, extend hands along the body, lift the socks off of the floor to 15 cm.
- Execution: move to cross the straight, the legs, alternatively, bring up the left and right of the legs.
Torsion
- Starting position: sit down, put your hands to the back of the head.
- Implementation: should be alternately lift the knees bent legs and reach with the elbow opposite.
Lateral torsion
- Initial position: to sit on your side with your lower arm, pull forward, get the top of the hand to the ear.
- Execution: make a side twist, raise your legs to drag him by the elbow.
For the buttocks and thighs
Complex for the upper part of the legs and the buttocks are aimed at the quick weight loss at home and to the formation of mode shapes.
If you tend to unsubscribe in the body of the payload, then very soon you will see the first changes: tighten the skin, leaving it sagging of the muscles of the inner and outer parts of the thighs, a more rounded and bouncy will be the buttocks, to reduce cellulite.
Efficient complex at home should include exercises for the weight loss of the buttocks and thighs (the number of repetitions – 20-30, 2-3 games):
Squats with dumbbells
- Starting position: place feet shoulder width apart, grab dumbbells weight 1.5–2 kg.
- Execution: deep squat, at the same time bring the arms forward. Elbows when raising the hands should "look" down. Squats are useful for the internal, the front and back of the thighs. The use of dumbbells increases the load.
The Attacks Of "Swing"
- Starting position: grab a dumbbell, stand with your feet together.
- Execution: do alternating lunges right leg forward and back. Follow with the other foot. The attacks contribute to the formation of the beautiful buttocks.
The attacks on the derivation hands makes
- Starting position: hold dumbbells, make the maximum impulse to walk forward, put your hands behind your back with the palms towards the outside.
- Execution: while maintaining the tension in the hips, bring your hands to your back and move your scapula. The exercise is good for the front and outer parts of the thigh and also for the arms, shoulders and back.
The splaying of the legs in the support position
- Starting position: take the emphasis lying, as push-UPS.
- Execution: alternately, to have the feet in the direction of maximum distance, and then return to its original position. The splaying of the legs in the support position helps shape the thighs.
For arms and shoulders
The training of the arms and shoulders requires exercises with weights. If during the exercise the thighs, the buttocks and the press uses dumbbells, then this is a good load.
It is also useful to perform exercises to separate the arms: bending at different angles or abduction with dumbbell forward, to the other side.
It is also useful for the biceps and triceps of the classic pushup in which you train back, chest, press.
For slender legs
Exercises for slimming legs at home is aimed at the formation of elastic thighs without cellulite, good knees and a neat calf. The legs were slender, it is useful to make dance aerobic time to walk around the house socks. In the usual practice, include the following exercise (running every 30-45 times, doing 2-3 sets):
Plie socks
- Starting position: position feet shoulder width apart, take out the socks.
- Execution: stand on your socks, sit in three accounts, to the heel. Plie socks promote weight loss of the thighs, forming a beautiful calf.
Leg lifts
- Starting position: sit next to, lean your elbow on the floor, stretch the toes.
- Execution: lift as high as possible to the top of the leg, then slowly lower. An exercise useful for the interior and exterior of the surfaces of the thigh.
The leg of humour
- Starting position: feet together, straighten the back.
- Execution: to make the swing leg forward, then swing the leg backward while pulling the body forward. When the train swings back and front surfaces of the legs.
Physical exercises for men
Diet for men home exercises if they are done on a regular basis, to help them lose weight, create a beautiful torso and a press without a visit to the gym. As women, the men are shown twisting crunches, legs lifts in the position of supine, lunges, squats with weights. Weight dumbbell for men should be 8-12 lbs.
Estimated home workout for men includes exercises:
- twisting crunches;
- lift your legs perpendicular to the torso, lying on the back;
- push-UPS;
- lunges with weights;
- dead weights (dumbbells);
- Mahi dumbbells forward, to the other side.
How to lose weight with exercise in a week at home
Exercises for fast weight loss at home has to include the power elements, and aerobics. It is useful to train every day twice a day.
For example, in the morning to run on the treadmill or ride a stationary bike, and in the afternoon to devote to the power load of the home.
Night training should be filled with exercises that involve several muscle groups. Here is a small diagram as a class:
- 5 minutes of training;
- classic squats with dumbbells;
- alternating lunges backward and forward;
- squats-plie with the use of dumbbells;
- lie flat on your back, raise the legs with the simultaneous cultivation of dumbbells;
- twisting crunches;
- Mahi dumbbells forward, to the sides;
- bending of hands with dumbbells at different angles;
- push-UPS.
Learn how to make a rapid weight loss in other ways.
A video lesson of the technique of execution of exercises for weight loss at home
Home exercise can help you lose weight. The advantages of the house of training: time savings, the ability to combine classes with watching the your favorite TV shows or listen to music, a minimum of necessary sports equipment.
Convenient form, in addition to perseverance in the daily practice of 15 minutes of the complex, which will make the dream of an ideal figure a reality.
If you want to save money and time going to the gym, then, to facilitate the exercise videos for weight loss at home.
Quickly lose weight at home
Proper nutrition and exercise will help quickly enough to fix the figure
What better way to start?
Look slim and beautiful every girl wants, but lead a healthy and sportive life-style just not many.
Even if you are not fond of dancing or aerobics, not to attend a gym, you can have a thin and slender figure. You need to give the sport for 20-30 minutes a day.
Taking care of your body and will delight you with good health and good appearance.
Here you will find practical exercises that will help you to lose weight at home without exercise equipment. Get to know them, you will be able to create your individual training schedule.
Before you start the training you should perform warm-up. This will help to warm the muscles and joints, and protect you from damage and damages.
Must start from the top down, slowly turning, from warming up neck, shoulders and hands at the bottom of the back, buttocks, hips, knees and feet.
If you don't know how to warm up — no problem. Begin to circular motion of each joint. First one way, then the other. The work, therefore, all parts of the body.
Then, it is good to warm up. For this very RUB your palms until they become hot. After that, the heat of the face, the neck, the ears, the nose. Next, warm hands spread all over the body, from head to toe.