Exercise programme 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. Caring for your body and will delight you with good health and a great look.


How to exercise to lose weight?

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.

What you need to take into account?

Training effectiveness can be achieved only under the condition, the observance of certain rules:

  • train at least 3-4 times per week;
  • to perform the exercises necessary without breaks between them;
  • discard the water intake during training;
  • reduce the pause time between sets;
  • focus on quality workouts, not quantity.
  • an additional set of exercises, Running 1-2 times per week.

To lose weight and to obtain the best result possible, for the training, you will need:

  • a comfortable soft Pillow that allows you to perform exercises on the floor;
  • a small narrow bench;
  • weights;
  • shoes and clothing that allows you to freely perform the exercises.

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.


Warm up before a workout

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.

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.

If there is a problem in this area is the stomach

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.

  • The Curl is performed while lying on the ground. Press firmly on the floor the lower back, bend your legs in knees, hands put on head, elbows dissolve in the parties. On the inhale, lift head and elbows off the floor, lift the chin up, the locked position for a few seconds. On the exhale take the starting position of the body. Please note that in the elevated position in the abdominal area should feel tension. The exercise is repeated 20 times.
  • Weight loss program that is implemented at home must necessarily include reverse rotation. This exercise involves lifting from the floor, not only from the blades and the head and the pelvis. Similar to the previous exercise, number of repetitions to 20-fold. Lie on the floor, on the inhale lift the upper part of the torso, trying to reach the knee, exhale down, 20 times.
  • To perform the following exercise requires a chair. Sit on the edge, try to pick up the feet to touch the chin. The exercise is repeated 20 times. Sitting on a chair, perform torso twists to the right and to the left, 15 times on each side.
Exercise for weight loss buttocks

Exercise for weight loss buttocks

  • 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.
  • The squat is the best exercise for getting slim priests with toned buttocks. Squats, to perform better in several approaches, 20-50 times.
  • 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 jumps.

A wasp waist at home

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.

  • Lie on the floor, hands under the head. You need to climb with hands outstretched so that the angle between the lower back and the floor was 45°.
  • Become back on the wall or door. At the door, at shoulder level, secure the rubber band or expander. The other end of the waist holding in your left hand. Stretching head, turn right. Similarly, do the exercise with the right arm.
  • For the implementation of the following exercises will require a heavy book. Lying on his back, resting on the stomach book. Inhale and exhale slowly, this book should retain a static position.
  • Exercise Program for weight loss may also be realized with the use of additional elements. For the following exercises, you will need a fitball. Sit on an exercise ball, foot lock and back, the body must be motionless. Move your buttocks to the ball, left and right. Check that the body was not leaning forward and back. With this exercise you will be able to use the obliques.
  • Get on your knees, an exercise ball, place on the left. Put the right leg forward, bending at the knee. Left hand hold the ball and the right arm placed over the head. Lean on the right side, work on the body only. The exercise is performed for 40 times on each side.

Exercises for a flexible and slender back

  • 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.

  • 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 reach for raised his hands, trying to tear away from the ground the upper part of the body. The observation of this sequence, try to repeat the exercise several times.
  • Lie on your stomach. At the same time try to tear your arms and legs off the floor. This 30-40 times.
Effective exercise for weight loss hands

The fight for attractive hands

Exercise Program for losing weight should include several exercises for the waist of the upper extremities.

  • Stand up, grab a dumbbell (no more than 1.5 kg) and push them down. Lift the arms, bending them at the knee. Hands out to the sides and down around the sides. The exercise is performed 10 times.
  • Feet are shoulder width apart, lift the right arm up, place it so that the elbow was at the level of the ear. Slowly bend your arm, turn her head and lower the dumbbell on the left shoulder. To reduce the load on the elbow joint, hold the elbow of the right arm with your left hand. To further support the elbow, straighten the arm.
  • 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.

Exercise programme for weight loss at home. Advice on nutrition.

Day 1

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.

Day 2

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.

3. day

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.

Day 4

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.

Day 5

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.


Day 6

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.

Day 7

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.