We select the best exercises in a complex for the weight loss of women at home.

A beautiful figure and a thin body is a dream!

But if a full woman with an unhealthy face is reflected in the mirror, it means it is time to change for better.Work, cleaning requires a lot of time.But you can find the time for training.We will tell you how to return your figure without visiting the gym.

Where to start home sports for a girl

The most important thing is mood.If you do not believe in your strength, then nothing will work.You must choose a place for training in the apartment, buy special clothes, a carpet, weights, ribbons or a rope.

If it is not possible to buy all accessories, you can use liter plastic bottles instead of weights, and the carpet can easily replace a thick towel.As soon as the opportunity arises, it is necessary to acquire sports teams, it will give more confidence and desire to practice sports.

The place for classes must be in a bright room, quite free.Before each training and then, the room must be carefully ventilated.

Nutrition and physical activity

A few years ago, the principles of adequate nutrition came into fashion.And this is not surprising, the balanced menu helps not only to saturate, but also helps lose weight.

The basic principles of adequate nutrition are abundant food techniques, they must have at least 6 per day:

1. First, you need breakfast.This triggers all the metabolic processes of the body just in the morning.The ideal dishes for breakfast can be porridge, scrambled eggs or tortilla.In a couple of hours you can eat again.Fruit salads, yogurt, green tea with mint are suitable.
2. Lunch necessarily includes fried pork, but not fat.For PP, it is preferable to use chicken.
3. The fourth food is plant or purely fruit dishes.
4. The next dinner can consist of baked fish, light garnish or dairy products.
5. The last meal can also be saturated with vegetables.After that, you can drink 1 cup of kefir.

All exercises that help get rid of extra pounds focus on losing weight.These include active swings with hands and lunge, jumping on the rope and a bar.

Sports complex for every day at home

From childhood, we have been familiar with exercise.After all, in the kindergarten, the educators showed how to knead their arms and legs.The first training for weight loss can start with a warm.Knead all the muscles of the body for fifteen minutes.

The exercises destined to combat extra pounds must be done at the same time every day.

The morning hours are suitable for physical effort.In the morning, half an hour before the start of training, you must have breakfast.It is desirable that food is saturated with proteins.Eggs, chicken breast and legumes are perfect.

Simple for beginners and complete

Those who just begin to turn their body into an ideal, quickly get tired of a long training, so the complex can only consist of three exercises at the beginning. A complex of physical exercises begins after a mandatory warm:

1. Stand on the shelf: the legs are placed in the shoulder width, their hands lower in the seams.Inhale slowly and start raising your hands.Lift and straighten your hands, keep them in this position for several seconds, get them out.This exercise helps improve the relief of the hands.
2. The second step may be the biller of the body forward.This is an easy exercise, during which you can try to tighten your legs.Therefore, flexibility develops.
3. The third stage is the squats.Strengthen buttock muscles, improving flexibility.A small secret: the squats help the intestines accelerate their work, so the waste of life does not persist in the body.If it is shown daily according to a training program compiled individually for a girl, then after 6 months you can achieve excellent results.The buttocks will stop, the muscles will be strengthened and the legs will become more resistant.

To burn subcutaneous fat

Intensive training, which can be carried out every two days, must have two goals: burn fat and pump muscles.

To successfully get rid of subcutaneous fat deposits, long -term cardio training and low carbohydrate diet are used.Some nutritionists advise training with an empty stomach, while other doctors give recommendations to increase cardiovascular training time.

The opposite selected classes will help get rid of fat deposits:

1. Cardio.This is a career in the act or works on an exercise bicycle.The moment of such training is 40 minutes at an hour and a half.The first 40 minutes are the heating of the muscles and the strengthening of the cardiovascular system, and only then the intensive fat burning begins.
2. Slow cardiovascular training with an empty stomach.This type of exercise is, for example, walking fast.A great advantage of such training is that you do not need to visit the gym, you can walk around the house.If you have a dog, then you can go in the morning, without breakfast, go walking with a quick step with your favorite pet.

Power in all muscle groups for relief

After a mandatory Tardirakirazminka, you can start performing exercises aimed at improving body relief.

For classes, you must buy small weights weighing 1 kg.They can successfully replace bottles full of water.Little by little, the weight of weights must increase or add to each force exercise.

For a beautiful field of buttocks - Squats with weights.We reduce the hands with weights on the face and squatting, during the squat, we straightened the hands with weights and try to go down to the floor in front of us.Repeat three times, on squatting fifteen times.

For the relief of hands.Raising and lowering the weights, push the floor, the exercise of the bar.Read more about losing weight exercises by the link.

Planck: A unique calculated exercise For all body muscles, the only difficulty is to resist for at least 40 seconds.To perform the bar, you must stop on the shelf, such as when you squeeze and freeze.It is necessary to see that the priest does not stand out and the back does not bend.The body extends to a straight line under the slope.The bar is made in extended hands, gradually changing to exercise in the elbows.

We lose weight in the home: effective training for the fat loss and weight loss program

Beginners are suitable for training that do not require good physical preparation and resistance:

1. Ring.Working with a hoop helps to throw additional pounds that settled firmly on the hips and waist.You can twist the ring for no more than 20 minutes a day.
2. Plancho.Any lady can stand at the bar, even the most inexperienced, but can start from 20 seconds a day.
3. Twins.To greet the feet: the lesson is easy and the slow exercises will help reduce the amount of subcutaneous fat at any age.
4. Inclination.To lean forward, try to embrace the legs: such exercise is useful to reduce the fat layer and strengthen the calf muscles.
5. Press pumping.The most ordinary press exercise will not immediately give us beautiful cubes, but will help accelerate the combustion of fat, delineate the waist and strengthen the muscles of the case.

Loads must correspond to age.You can start performing exercises while you are still a teenager.

Up to 30 years

The girl under 30 is still quite young and active, and muscle fibers are very elastic.At this age, it is quite easy to fall, using conventional cardiovascular training.

The cardiovascular system is not yet worn, so the girl can endure walking with a quick step at least 40 minutes.

Active exercises, such as swings with arms and legs, squats, jumps, are quite suitable for those who have not been 30 years old.

You can use a special lesson for the abdominal press.Using this exercise, you can strengthen the internal muscles of the press and eliminate additional centimeters from the sides in a short time.To perform this exercise, you need:

• Lie on a carpet or a large towel;
• We fold the legs on the knees, placing them in the width of the shoulders;
• We put our hands behind the head;
• In exhalation, he slowly raises his legs;
• Fix them for a few seconds;
• In slowly lower inspiration.

We perform the year fifteen times, in three approaches with a little break.

At 30-40 years

After 30 years, human muscles lose their elasticity and become more complicated to return it.Metabolism slows down, the body does not process incoming foods so fast, so after 30 years it should be more careful with its nutrition.

Effective exercises for weight loss can become:

1. Warm mandatory newspaper. Due to the fact that the muscles are no longer so elastic, it is impossible to immediately start intensive classes, at least 5-11 minutes it is necessary to heat your body.
2. Squats. They can be done at any age, if the pressure allows.
3. Inclined forward. A very effective activity to strengthen the lower back.
4. Twims with arms and legs.
5. Weighing exercises. The optimal weight of the weights for the exercises must be 2 kg.

After 40-45 years

Complete women who have reached 40 sometimes do not want to return the previous form.They believe that after 40 years it is already impossible to put the figure in order.However, this is not so.Many dietitian doctors recommend practicing sports at any age.A sports figure and adjustment muscles can extend youth.

The exercises for women after 40 years should not be too intense.Heating can start with easy exercises:

1. Circular head movements for 15 seconds from left to right, after right to left.This exercise helps stretch the neck muscles and increase blood flow to the head.
2. Circular movements of the hips and pelvis.Slow rotation of the hips, hands in the belt.You should try to bend to the left as much as possible, then slowly "transfer" to the right.
3. Inclinations are required.It is necessary to fold as much as it results.
4. Squats.A very important part of training.Be sure to make 15 squats in each lesson.
5. Empty.One of the most interesting exercises helps pump the muscles of the internal press and reduce the fat layer in the stomach.The void is made 3-4 times a day.Lying on my back, bend your legs on your knees and exhale all the air of yourself.To drag the stomach, as if "adhered to the column."Keep your breath in this position for at least 40 seconds.If it does not work, then it can slowly inhale the air, but without relaxing the internal muscles.The next day, you can feel a pleasant pain inside, and the stomach will get more fit.

A set of weight loss exercises, destined for women in 40-45 years, consists of two phases: Cardio with aerobic elements and energy classes with weights.The weight of the weights should not exceed 1 kg, the time per exercise is at least 3 minutes.

Tips for home sports

Home training is possible subject to the necessary conditions.In addition, you can use techniques such as:

1. Water.During class, water is necessary, but it must drink a bit with small sips.In order not to distract themselves from training and not run to the kitchen, it is better to prepare a bottle of water in advance.
2. Do not hurry with conclusions and throw classes if the weight "increased."The perfect weight loss is 1 kg per week.In a month, it can launch 4-5 kilograms without the use of additional stimulating agents.
3. You cannot take weight, laxative and diuretic pills.They act instantly, but the body is huge.

It is better to start sports on your favorite television program or television series.Then, the training will almost imperceptibly pass.Little by little, you can leave the television series when sport becomes a habit.

Fitness Harley Pasternak coach

Always recommend staying awake and full of strength for those who are determined.The main desire is to make at least 10,000 steps per day, in addition to mandatory training.Special electronic fitness brakes can help this.The coach suggests using any free minute to walk in fresh air.

Pilates Rich coach kit

Advise training daily for 30 minutes or run 5 km.A single training cannot be lost, otherwise the desire to continue the struggle with excess weight will disappear instantly.The effect of classes will be more notable if the execution and a lesson of 30 minutes will alternate.These tips are good because for your performance you do not need to go to the gym.

Jessica Smith certified coach

Do not concentrate on the calculation of calories.All thoughts about the amount of fats with each training session must be thrown from their head.It is better to think about your health, how health improves after training, lightness in the body.A positive attitude will help to carry quickly and for a long time bringing the figure to the form.

The main conclusions

Losing weight at any age will necessarily lead to positive results.

What is important to create an effective training plan to burn fat and weight loss of girls at home, we remember:

1. First you must change nutrition, adding fresh vegetables and fruits to your diet, replacing yogurt cakes is quite feasible.
2. It is wrong to rush into sport immediately.This is full of sprains, pain not only in the muscles.Internal organs are gradually growing, so emergency weight loss in intense training with heavy loads can only damage and even lead to cardiovascular system diseases.
3. If you start with a 15 -minute warming and gradually increase training time, this will help make your dreams in a fairly short time.
4. The most important thing is not to give up!