Set of exercises for weight loss slim 3 months

Sedentary lifestyle, poor diet, bad habits, stress look and health. And cause weight gain, which spoils the shape and mood of a woman.

An effective way to reduce body weight for girls considered for the systematic fitness. Good results can be achieved at home without visiting the gym. Enough to learn a set of exercises for weight loss, know the specifics of the preparation and implementation of training.

Proper heating

The quality of the workout depends on the success of the upcoming training. If you neglect this step, you run the risk of injury to muscles and joints, or weakness in the classroom.

Proper warm-up includes the elaboration of various muscle groups, starting with the upper part of the body, a smooth transition at the bottom.

Please indicate the approximate scope of the activity to warm up:

  1. Rise directly, feet at shoulder width, hands on waist. Turn the head up and down, his chin touching his chest and head back to the side. Do each exercise slowly.
  2. Lifting the shoulders up and down, circular rotate back and forth.
  3. Stretch your arms in front of him and alternately pull the one arm as before.
  4. Hands lock in front of your chest. Turns the upper part of the shell part, the lower part is stationary, feet pressed to the floor.
  5. Proper heating
  6. Tilts to the side to stretch the oblique abdominal muscles. With one hand on the waist, the other stretching to the side.
  7. The slopes of the body down to the fingers, to get on the floor. To stay in the position for 10 seconds.
  8. Lunges leg: turn on the wide step forward, shift body weight on the support leg. The angle in knee 90°.
  9. Feet shoulder width apart, legs slightly bent, hands placed on the knees. At the same time, however, the knee inwards and then outwards.
  10. Stand up straight, referring to the entire foot of one leg and the other to translate the sock. Rotating the foot to the toe clockwise, then counterclockwise. We do the same with the other leg.
  11. Running in place for a minute.
  12. Take a deep breath, raising his hands above his head. Then take a deep breath and put her hands down.

What you need to know about training for weight loss

The objective of the physique of your dreams, do not forget the basic rules of preparation and implementation of the training. The best results in the fight against excess weight can be achieved by combining power and aerobic exercise.

Types of training

Strength training carried out with the extra weight and is dedicated to the development and strengthening of the muscles. As the weight used sports equipment ‒ barbell, dumbbells, weights for the limbs and equipment.

Aerobic or cardio training, improving work of cardiovascular system, activates the metabolism and due to the active pace allows you to burn fat.

Time

Depending on what time of day is it best to do the training, no. It all depends on the human skills: schedule, routine and health.

Time

Some trainers recommend workout for weight loss in the morning on an empty stomach. This is because, after a long sleep and before Breakfast the sugar level in the blood is reduced, so that the body is forced to draw energy from fats and not from carbohydrates. Due to the morning workouts, allowing you to lose weight faster and better than in the evening. In addition, the load on the heart runs all internal processes and helps to cheer.

If you have a serious disease, particularly cardiac, consult with a specialist. He will give recommendations for the selection and execution of exercises for weight loss.

Level of stress in the morning and in the evening is different. In 1. half of the day the intensity of sports activities should be low, and in the 2. half of the day ‒ higher.

Diet before and after

This balanced diet no harmful products up to 70% of the impact on the health and figure that I'll tell you every coach.

As for the characteristics of the meal before training, a basic rule ‒ full download protein, fiber and complex carbohydrates. A meal worth spending at least one hour before a workout. At the beginning of the exercise should be moderate feeling of satiety.

Immediately after a workout is better to prefer fresh fruits, for example, eating a green Apple. After 30-40 minutes, you can eat protein food, and two hours later ‒ complex carbohydrates.

The complex of exercises for weight loss

There is a sample exercise program for weight loss where each day are designed to develop certain muscle groups. Alternate these days to also exercise problem areas. You can perform all of these exercises and some of them, if you are new to the sport.

For classes, you will need:
  • bottles with fresh water;
  • fitness Mat;
  • sports clothing and footwear;
  • dumbbell or weights for arms and legs.

One training session is designed for 45-60 minutes.

Day 1: Legs and buttocks

This complex is designed for the tightening and development of the calf and gluteal muscles. Special attention is paid to the most problematic areas ‒ the inner thigh, "breeches" and the buttocks.

Mahi in hand

Stand near the wall, which rises on the socks. Lift left leg slightly to the side and pulling the sock, the other foot resting on the toes. Running feet, to Mach the page, at the top of the key for a few seconds, then slowly drop down.

Only 20 reps on each leg for 2 sets.

Mahi back

Starting position – from the walls on tiptoes. Lift the left leg straight, pulling the toes toward you. Take the working leg back to the tension in the buttocks and hold it in the air for a few seconds, return to starting position. Body smooth, not to lean forward.

Only 20 reps on each leg for 2 sets.

Lift your feet up, with a focus
Lift your feet up, with a focus

Take the knee-elbow position, a straight back, gaze directed into the ground. Tighten the left leg, pull the socks and lift as high as possible above the ground, maintaining a straight posture. Hold up the leg for a few seconds and lower without touching the ground with his knee. As a weight, you can use a small dumbbell – 1-2 kg cuff weight or water bottle, which should hold the leg.

20 times on each leg for 2 sets.

Lift leg to the side, which focuses

Starting position as in previous exercise. Only now you will lift the leg up and to the side. For complications you can also use the additional weight.

Only 15 times on each leg for 2 sets.

Squats wall

Stand with your back to the wall, the distance between the feet no more than 5 to 10 centimeters. Lower body until thighs are parallel with the ground, touching your back to the wall.

Repeat the exercise 30 times.

Sit-UPS with raising of the legs

Lying on your back, hold your straightened leg to the wall, extend hands over the head. On the exhale, raise the body and touch the walls with your hands, spreading your legs apart. Then bring the feet together, return to starting position.

Perform the exercise 25 times.

Squat static wall

Stand with your back to the wall, down into the squat position, so that the angle of the knee was straight, shoulders pressed firmly against the wall, one leg to the other. Hold this position for 30-40 seconds with the weight on one leg, then in the same time relies on the other.

Squat "plie" with the jump

During the exercise make sure your knees are parallel to the legs and not go for the socks, keep your back straight. Squat in the position of "plie", and when lifting, do a small jump on both feet. Inhale the lower part of the thighs parallel to the floor. After jumping, land with knees bent.

The number of reps to 15-fold.

Lift the legs up and over the other

Take position lying on the side, raised on one elbow. The top of the bend of the leg at the knee and place the front bottom part of the leg on the leg, you can hold with your hand. Lift your upper lower leg sensation as it works on the inner side of the thighs. Repeat on the other side.

Do the exercise 15 times on each leg, for a total of 3 sets.

Tilt the torso back with your knees

Get on your knees, hands print in front of him, the posture, also. Most will lean back without bending at the waist. Repeat the exercise 15 times in 2 sets.

Stretching the muscles of the gluteal

From a standing position, feet together, tilt the housing down and try to get with palms facing the floor, hold for 5-10 seconds, then slowly lift the body upwards.

Day 2: Press

Tighten the abdomen, care should be taken that all parts of the press. Exercises designed to work the oblique, straight and lower abdominal muscles.

Lateral rotation

Lie on your back, bend your legs, press your feet into the ground, hands put on head. Lift and then the body, alternating on different sides, elbow reach the opposite knee. Perform each exercise slowly, without jerks.

Do 15-20 reps on each side, for a total of 2 sets.

A classic twist

The position is the same as in the previous exercise. Do straight sit-UPS.

Only 30 reps for 2 sets.

Standing in the side plank

Lying on the side, raised to the correct arm, lift the hips off the floor, feet together. To withstand in this situation the agreed time. Then change arms and repeat on the other side.

Time ‒ from 30 seconds to 2 minutes.

Reverse crunches

Prone position, hands at their sides, legs extended. Due to the tension of the abdominal muscles, slowly lift your legs and pelvis up, transfer the weight to the shoulder, as if you want to go out "candle." Lift the pelvis as high as possible above the ground, hold for a few seconds, then return to your starting position.

Only the ‒ 20 times for 2 sets.

"Fins"

The initial position as described above. Alternately at a fast pace, raise legs 30 degrees due to the abdominal muscles, the body is raised. In the course of performing exercises not to bend in the lumbar spine and not assholes.

All ‒ 15 times each leg for 2 sets.

"Bicycle"

Lying on your back, put hands behind head and slightly lift the body above the ground. Alternately bend the right elbow to left knee and vice versa. The free leg straight and parallel with the ground. The chin on the chest does not press and does not strain neck muscles.

Change of leg is executed 15 times, for a total of 2 sets.

Balancing

He sat down on the buttocks, raise straight legs above the floor, hands pull forward. Hold this position for 15-20 seconds. Breathing is relaxed and smooth continues. Try as much as possible to strain a press, to hold the balance.

Pulling up legs to chest

In the horizontal position and lift hands and arms bent in the elbows, the calves on the weight and are parallel to the floor. The lower part of the body and at the same time straighten your leg. When you lift the body, bend your legs at the knees and pull them to your chest. Repeat the exercise 15-20 times.

"Pendulum"

Lying on back lift straight up gather the leg. In return give them the first right, then left, while not appeals to authority. Repeat 15 times.

"Climber"

Start position – the plank on straight arms, back straight, stomach, head forward. Exhale, pull right knee to chest, inhale return to starting position.

Only 25-fold.

Stretching the exercise "Snake"

Contact your your stomach, lean on straight arms, palms on the floor. Look at the ceiling, arms situated under the rib cage. Slightly raise the housing above the ground, you will need to bend at the waist and feel the tension of the abdominal muscles.

3. day: Chest and arms

Ideal for any girl's taut Breasts and slender arms. In order to keep this area in shape will help such exercises.

Pushups from the wall
Pushups from the wall

Go to the wall, the legs squeeze together and with your hands, lean on the wall. Move the body weight on your toes, place your hands slightly wider than shoulder width and begin pushups. Back, neck and legs straight and motionless, involved only hands.

Repeat 20 times.

Pushups from the surface, raising the legs

Select any flat steady surface-a table, chair, sport.platform and start pushups. Falling down, alternately raise one leg.

Only 15-20 times.

Change hands with the dumbbells

Lying on the ground, pick up a small dumbbell. Alternately raise and lower the arms without touching the ground. Speed changes hands must meet the rhythm of your breathing.

Carried 15 times for a total of 2 sets.

The French press stands

Take one dumbbell in both hands, help him over the head and drop them together for the head, then straight back. You can perform both sitting and standing.

The number of repetitions to 20-fold.

Spare wiring arms stands

The position of the attack on the all slender leg bent at the knee hand on knee. The other hand, with the dumbbells bring up after the drop and set up behind the knee. Lifting the dumbbell, bring the blades together.

Only 15-20 repetitions on each side.

Lifts lying dumbbell

Lying on your back, press the blade on the ground, the hands take your dumbbells and bring them. Holding the dumbbells, raise the hands above the chest, hold at top and slowly return to the starting position.

Repeat 15 times.

Lifting dumbbells for biceps

Pick up the dumbbell. At the same time bend your arms at the elbows, without lifting them from the body.

Only 15 times in 2 sets.

Breeding dumbbell in hand

Slowly and simultaneously lift your hands with dumbbells in hand.

Repeat the exercise 10-15 times.

Stretching for the triceps

Cross arms in a lock: the right hand reaches the bottom, left – top. Most of you hands to stretch the muscles. Hold the position for at least 5 seconds. Adjust the hands.

Day 4: Cardio

For the development of muscle mass, diaphragm, heart, and fat, requires active practice. The total duration of all types of cardio from 15 to 40 minutes.

You can choose what you prefer:
  • Running in place/running/outdoors. For efficiency, alternate running with high raising of thigh and running with Mahi in the lower part of the leg.
  • Cycling/stationary bike.
  • Jumping rope or without it. Here include the different jumps: criss-cross, classic, alternate, high knees.
  • Any exercise without the additional weight, running at a fast pace – for example, the fitness of aerobics or system TABATA.
18.08.2018