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.
Follow the rotation of the shoulders forward and back. You can rotate the shoulders, in return, and at the same time. The arms remain straight, the brush is assembled, as that of the support (for example, if you lean on the table or the machine) - so the muscles will work more efficiently. The rotation of the knee in the opposite direction. Then, turn the hands, clenched in fists.
Became exactly. Started to appear from right to left. The implementation of u-turns, the part of the body below the waist, as well as your feet should stay in one place and not move.
During twisting, the muscles of the neck should not be strained. You always straight in any direction, you can turn them on. So 20-30 turns.
The next exercise that we are embattled lower back, including the loins. Stand exactly. Begin to rotate the body about its own axis in a circular motion to the left. Do this 10 times to start and repeat in the opposite direction.
This would be reminiscent of the move the boxer in the ring, ducking the opponent punches. As in the previous exercise, your hips and legs should stay on the site.
Foot heating: put the sock on the floor and rotate the foot in different directions. Put on socks of both legs, raise up and down, not leaning on your heels. Repeat several times.
To complicate the task and make the workout more effective, raise on your toes as high as possible, and squat with your legs bent, without bending the back.
So, the warm up is over and it's time to start core exercises. This can be an effective to lose weight at home.
You can perform the following exercises with the elastic strap, as shown in the figure, which will significantly improve the results:
No 1. The first exercise lie on your back with outstretched hands. Bend your legs at the knee. Then the rhythmic lift the pelvis as high as possible and lower, trying to stay in the raised position, so long as you can.
To complicate the exercise, one leg standing on the floor can be raised up or put on the knee of the other leg. This will help you strengthen your back and to inflate the abdominal muscles.
No. 2. From the same position, lift the arm straight up, then lift the legs straight. You do this so that your thighs are from the ground. Slowly lower the leg.
Now stretch after their hands up, trying to tear off from the ground the upper part of the body. The observation of this sequence, try to repeat the exercise several times.
No. 3. Lie on your stomach. At the same time try to tear your arms and legs off the floor. This 30-40 times.
Proper nutrition is no less an important part of the process of losing weight as exercise. With what and how much you eat, depending on Your score, so if you want the reflection in the mirror in the beginning to please You, must adhere to the following principles.
If you want to calculate how many calories per day you need for weight loss, according to the formula:
(655+ (height, cm *1,8)+ (weight*of 9.6)-(age*4,7))*factor activities
This ratio is:
For weight loss numbers, you will have to subtract 400-500.
Example: height 167 cm, weight 55 kg, age 25, for an activity factor of 1.55.
Subtract 500, and it turned out to be for safe weight loss at such input you need to consume 1617 calories per day. Of course, to be able to calculate all the calories up it is impossible, but still try to keep accurate count.
Proteins should constitute 30-40% of total calories, fats 15-20%, carbs 30-40%. Foods, which contain predominantly carbohydrates, try to eat in the morning or the afternoon. In the evening give preference to the protein.
For products with a high content of protein, include:
If you want to lose weight, you need to give up sweets, fast food, sugary soda and packaged juices, mayonnaise, greasy and fried. Despite the fact that everyone knows, the few who diligently follows this principle and the result continue to wear the hated kilograms.
By the way, almost everything is harmful there is an alternative. So, in your tea, you can add a substitute instead of sugar, and a salad dressed with Greek yoghurt, will be no less tasty than the salad with mayonnaise.
Rare power leads to a slow metabolism, so to speed up the metabolism, you must eat often does not exceed your daily calorie intake.
The effects of mono-diet could be very negative. In the best case, the reduction of metabolic rate and return to the previous (if not large) amounts after the diet.