Effective exercises for weight loss at home

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.

exercise for weight loss

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.

Workout for arms and shoulders

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.

Exercise for the back

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.

Exercise for the legs

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.

Training Program

So, the warm up is over and it's time to start core exercises. This can be an effective to lose weight at home.

Powering the buttocks in tone

  • Squats static. To perform the first exercise, open the legs wider than their shoulders. Standing up, bend in the knee joints. The angle must be such that could be put at the feet of the Cup and not be afraid that it will fall (i.e., an angle of 90 degrees). Freeze and you are in this position as long as possible.
  • Regular squats . This is the best exercise for getting slim priests with toned buttocks. Squats, to perform better in several approaches, 20-50 times.
  • Jumping. He sits on his haunches. Rapidly jump up and return to the starting position. Need to jump as high as possible. This will be enough, 20 such repetitions.

Not slender legs

Not slender legs
  1. Mixing and dilution of the leg. Lie with your back on the floor, placing hands under the buttocks, raise straight legs up. Mix and spread raised legs. Repeat this exercise ten times.
  2. Squats from the rack on his knees. Stretch your arms forward at the knee. Now sit alternately on each side, moving in the body of the page. Exercise to do quickly, so as not to lose balance.
  3. Squats sumo . In a standing position with your feet shoulder width apart, spread your feet and knees outwards. Slowly squat, to get a feel of how the muscles of both hips. Moving in a half circle, as long as possible. Then try to easily return to the original position.
  4. Leg swings. Lie down on one side and bend the lower leg at the knee to bring it forward. Straight leg top accept lift with a large amplitude, trying to move as slowly as possible. Then he turned to the other side and repeat with the other leg. This drill will help fix and improve the shape of the inner part of the thighs .

You can perform the following exercises with the elastic strap, as shown in the figure, which will significantly improve the results:

Create a flat belly

  • Twisting. Lying on your back, put hands behind head and legs straight. Lift the body, touching the knees with the chest. Slowly return to the starting position, being careful not to pinch the neck. To simplify the exercise (if this variant implementation, you can't), that small upgrades: the main thing - to tear off shoulder blades off the floor.
  • Twisting with the rotation. Lie on your back, bend your legs at the knees and put your hands behind the head. Now try to curl to the elbow to touch the knee of the opposite leg.
  • Raise the legs. Do not go from the original position of the previous exercise. Lift straight legs at an angle of 45 degrees and try some time to hold them in the elevated position. Repeat this exercise 8-10 times. In this position, you can shake your legs up and down with a small amplitude or to perform the "scissors".
  • A more complicated version of the lifting leg. Lying on your back, extend arms to the sides and slowly lift the straight leg to a position perpendicular to the ground. The lower leg too, very slowly, so is the load on the abdominal muscles will be more. Also try to rock your feet from side to side and return them in a rectangular position. Exercise cleanse also the belly and flanks.

Strengthening the back and that is cute

Strengthening the back and that is cute

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.

Pick up the hands

  • Pushups. Take the emphasis lying. But, in contrast with the man standing, the knees lay on the floor. Try to wring out of the soil by 10-fold.
  • Pushups off the bench. For the following exercises, you will need a chair or on the edge of the sofa. Become back to him and put my hands on it. The leg should straighten and relax. Begin to bend your arms in the elbow joints. At the lowest point that you should almost reach my butt on the floor. Then fully straighten the arms. Repeat this 10-15 times.
  • Static exercises. Stand up straight, hands pull in front of you, parallel to the ground. Try to keep them in this position as long as possible.

Fast results proper nutrition

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.

Follow a calorie deficit

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:

  • 1.2 for non-training person
  • 1,38 - 1 to 3 sports per week
  • 1.55 V is from 3 to 5 lessons
  • 1,73 - more than 5 training sessions

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.

(655+167*1,8+55*9,6-25*4,7)*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.

Follow the norms of BJU

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:

  • Eggs
  • Chicken, lean meats
  • Fish
  • Cheese
  • Almonds
  • Soy products (such as soya beans, meat, tofu).

Discard the "bad" food

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.

Eat 5-6 times a day in small quantities

Rare power leads to a slow metabolism, so to speed up the metabolism, you must eat often does not exceed your daily calorie intake.

Do not get carried away mono-die

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.

Finish

  1. Do not forget that losing weight = regular exercise+ proper nutrition. Do not neglect neither the one nor the other. Of course, you can lose weight only with diet, but it will considerably slow down the metabolism.
  2. Select the time that You will dedicate solely to a home workout. Do not hesitate and do not put them under any circumstances - the result is not possible without regularity.
  3. Set realistic goals and don't expect results in a series of "7 kg in one week."
  4. Don't forget, your motivation, and do not let others knock off the "true path". Do not listen to the entreaties of the "caring" friends, says that chocolate, or cookies, will be zero.
  5. Often photographed and if You truly worked hard, then when You start to notice changes.
09.08.2018