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.
This question interests everyone who wants to be in good physical shape. Home exercise for weight loss can give attractiveness to those who do not find time to visit the gym. Experts in this field point out that to achieve good result only with an appropriate combination of a complex of strength exercises and cardio workouts.
Aerobic exercise can burn more calories in comparison with power, for the same period. However, depending on the selection of exercises, it is necessary to take into account that strength training increases resting metabolic rate during recreation. Thanks aerobics the fat is burned exclusively during exercise, when it finishes the process stops. If we are talking about power, the situation is radically opposite. Fat burning does not stop even after exercise. An elevated level of metabolism is maintained for 6 hours, and then gradually becoming the norm.
Training effectiveness can be achieved only under the condition, the observance of certain rules:
To lose weight and to obtain the best result possible, for the training, you will need:
Training at home requires that you meet at an interval of one day. Training for weight loss is best done in the period from 11.00 to 14.00 and between 18.00 and 20.00. The choice of exercise is better, do not forget that positive impact, you have only for 4 weeks. In the future training plan for complications increase in load or changes in the set of exercises. Experts do not recommend to perform interval training no later than two hours before bedtime, or even a meal.
Training begins with heating, which helps the muscles prepare for more serious stresses, its implementation will be enough exercises that I can remember from high school PE class. For weight loss at home need at least 10 exercises covering all muscle groups. If there is a problem in this area is the lower part of the body, exercise for weight loss must contain 4 exercises for the buttocks and legs, 3 exercises for upper body and 3 for the abs and back. This training schedule gives you the opportunity to work the muscles in the problem areas at the beginning of the home workout, while you are still full of energy.
The number of repetitions is determined in this purpose. If you strive to pronounced muscle fatigue, the number of repetitions can reach 20, the same amount, which is necessary for weight loss. If the goal is the acquisition of pain in the muscles and the sound of, then do 10-15 repetitions. Regardless of the number of sets to 3-4.
If you want to start the warm-up should be from top to bottom gradually changing from the heating to the neck, shoulders and arms, lower back, buttocks, thighs, knees and feet. If you do not 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.
The stomach area is a problem for most of those who want to get rid of the extra pounds. The most effective abdominal exercises: crunches, twists and leg raises.
A slim waist has always been the envy of the female sex. With just a little effort for the implementation of the exercises, you can achieve visible results at home, without special equipment and a keen eye for the coach.
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.
Exercise Program for losing weight should include several exercises for the waist of the upper extremities.
Breakfast: 100 grams oatmeal porridge boil and add a tablespoon of raisins, black coffee or green tea. Sugar is not put.
Second Breakfast: Kefir 1% — 1 Cup of grain bread – 2 pieces.
Lunch: Boil, bake or fry the chicken breast without the skin – 100 g of cooked rice – 100 gr, one tomato, mineral water.
Afternoon snack: Yogurt with no fillers, a 1.5% by weight. fat 125 g kiwi – 1 piece.
Dinner: crab Meat with arugula salad, mineral water.
Breakfast: Boil 100 g of the buckwheat, add the vegetable oil – 1tbsp. teaspoon, black coffee or green tea.
The second Breakfast: an Apple, lean cottage cheese – 150 g, tea or mineral water.
Lunch: Beef steak with vegetables, mineral water.
Afternoon snack: Carrot or pumpkin juice – 1 Cup, corn bread.
Dinner: Lean fish (boiled or grilled) – 200 g green salad, dressed with lemon juice, mineral water.
Breakfast: boiled Egg, grain bread – 2 pieces, a cup of coffee or tea.
The second Breakfast: a pomegranate, a pear and unsalted nuts – 10 pieces, mineral water or tea.
Lunch: Soft cheese – 60 g, octopus, salad, mineral water.
Snack: Natural yogurt (fat content 1,5%) – 125 g, green salad seasoned with lemon.
Dinner: milk (fat 0.55) and 2 protein, green onions and tomatoes to fry the omelette, mineral water.
Breakfast: Grapefruit, porridge (recipe on Monday), coffee or green tea.
Lunch: lean cottage cheese - 200 g, mix it with greens, radishes, and parsley, tea – green or black.
Lunch: Beef (boiled or cooked on the grill) – 200 g peas – 200 g salad-fresh greens and lemon juice, apples, mineral water or tea.
Snack: Mushrooms (200 g) is put out together with the tomatoes and onion and season with 1 tbsp sour cream (fat 10%), one Apple, mineral water or tea.
Dinner: Salad with vegetables and Parmesan cheese, mineral water.
Breakfast: dried Apricots – 60 g, grain bread – 2 pieces of cheese (fat 17%) -30 g, green tea or coffee.
Second Breakfast: Egg, fruit, vegetables, juices – 1 Cup.
Lunch: Mineral water and risotto with mushrooms.
Afternoon snack: Apple, 150 g of low fat cheese, tea, green or black.
Dinner: Steamed fish-200 g, salad with lemon, mineral water.
Breakfast:Porridge 100 g buckwheat-1 tbsp. tablespoon of vegetable oil, and green tea.
Lunch:mozzarella Cheese – 100 g ripe tomatoes and Basil.
Lunch:lean Fish (boiled or grilled) – 150 g, one boiled potato, green salad and a lemon and mineral water.
Snack:Orange, yogurt - 125 g, mineral water.
Dinner:peeled Shrimp – 200 g of green and mineral water.
Breakfast: Dry cottage cheese – 200 g strawberries (fresh or frozen) 100 g, coffee or tea.
Second Breakfast: Yogurt (2,5 %) – 1 Cup grain bread -2.
Lunch: Beans, green salad with lemon, mineral water.
Snack: boiled Egg, tomatoes, Apple, tea.
Dinner: Beef – 150 grams, 100 grams of salad from fresh cabbage, water.