We chose the best training in the complex for the weight loss of women at home

Beautiful figures and slim body are dreams!

But if a woman complete with an unhealthy face is reflected in the mirror, this means it is time to change for the better.Work, housekeeping takes a lot of time.But the time for your training can be found.We will tell you how to restore your numbers without visiting the gym.

Places Start playing sports at home for a girl

The most important thing is the mood.If you do not believe in your strength, then nothing will succeed.You need to choose a place for your training in the apartment, buy special clothes, carpets, dumbbells, ribbons or ropes.

If it is not possible to buy all the accessories, then you can use a plastic liter of water instead of dumbbells, and the carpet can easily replace the thick towel.Once the opportunity arises, it is necessary to acquire sports equipment, it will give you more confidence and desire to play sports.

Places for classes should be in a sunny room, relatively free.Before each exercise and after that, the room must be carefully colored.

Nutrition and physical activity

A few years ago, proper nutrition principles came to fashion.And this is not surprising, the balanced menu helps not only to get saturated, but also helps to lose weight.

The basic principles of nutrition are delicious food techniques, they should be at least 6 a day:

1. First of all, you need to have breakfast.This triggers all the metabolic processes of the body in the morning.The ideal dish for breakfast can be porridge, crushed eggs or omelets.In a few hours you can eat again.Fruit salads, yogurt, green tea with mint are appropriate.
2. Lunch must include meat, but not fat, fried pork.For PP, it's best to use chicken.
3. The fourth dish is a vegetable or fruit dish.
4. The next dinner can consist of grilled fish, light side dishes or dairy products.
5. The last dish can also be saturated with vegetables.After that, you can drink 1 cup of kefir.

All exercises that help get rid of extra pounds at home focus on weight loss.These include active changes by hand and lunges, jumping on ropes and bars.

Sports complex for everyday at home

From childhood, we are familiar with exercise.After all, in kindergarten, educators show how to knead their arms and legs.The first exercise for weight loss at home can be started warmly.Pull all the muscles of the body for fifteen minutes.

Exercises aimed at combating additional pounds must be done at the same time every day.

Morning is ideal for physical work.In the morning, half an hour before the start of the training, you need to have breakfast.It is advisable that the food is saturated with protein.Eggs, chicken breasts and nuts are perfect.

Simple for beginners and full

Those who have just started turning their bodies into ideal, quickly bored with long training, so the complex can only consist of three exercises at first. Physical training complex begins after compulsory warmth:

1. Stand on the shelf: the feet are placed on the shoulder width, lowering your hands on the seams.Slowly inhale and start lifting your hands.Raise and straighten your hands, hold them in this position for a few seconds, lowering them.This exercise helps to improve hands relief.
2. The second step can be the body's tilt forward.This is a simple exercise, where you can try to hug your feet with your hands.Therefore, flexibility develops.
3. The third stage is squats.Strengthening gluteal muscles, increasing flexibility.A small secret: Squats help the gut to speed up their work, so the waste of life is not long in the body.If you squeeze daily according to an individual training program for a girl, then after 6 months you can achieve excellent results.The back will attract, the muscles will strengthen, and the feet will be more durable.

To burn subcutaneous fat

Intensive training, which can be carried out daily, must have two goals - burning fat and pumping muscles.

To successfully get rid of subcutaneous fat deposits, long cardio exercises and low diets -scarbohydrates are used.Some nutritionists advise to train at an empty stomach, while other doctors recommend improving cardio training time.

Response classes will help get rid of fat deposits:

1. Cardio.This is either walking in a place or working on an exercise bike.Such training time is from 40 minutes to one and a half hours.The first 40 minutes are muscle heating and strengthening the cardiovascular system, and only intensive fat burning begins.
2. Slow cardio training on an empty stomach.This type of exercise, for example, runs fast.Another exercise like this is that you don't have to visit the gym, you can walk around the house.If you have a dog, then you can go to the right in the morning, without breakfast, go for a quick step with your pet.

Power on all muscle groups to relieve

After cardirakirazminka mandatory, you can start training aimed at improving body relief.

For class, you need to buy a small dumbbells weighing from 1 kg.They managed to replace bottles filled with water.Gradually, the weight of the dumbbell must be increased or added to each force training.

For a beautiful background field - Squats with dumbbells.We reduce our hands with dumbbells in the face and jongs, during the bark, we straighten our hands with dumbbells and try to lower it to the floor in front of us.Repeat three times, turn fifteen times.

To relieve hands.Increase and lower the dumbbells, push -ups from the floor, bar exercises.Read more about exercises for weight loss by links.

Planck - unique training is calculated For all the muscles of the body, the only difficulty is to last for at least 40 seconds.To do the bar, you must stand on the shelf, such as when it is red, and freezing.It needs to watch the priest not stick and the back is not bent.The body is extended to a straight line below the slope.The bar is performed on the open hands, gradually switching to the elbow training.

We lose weight at home: Effective training for the Fat -Burning and Weight Loss Program

Beginners are suitable for exercises that do not require good physical preparation and endurance:

1. Loop.Working with loops helps remove extra pounds that settle around the hips and waist.You can rotate the loop for no more than 20 minutes a day.
2. Planck.Any women can stand in the bar, even the most inexperienced, but you can start from 20 seconds a day.
3. Twin.For your foot wave - the lesson is simple, and slow training will help reduce the amount of subcutaneous fat at any age.
4. Incline.To lean forward, try to embrace your feet - such exercises are useful in reducing the fat layer and strengthening the calf muscles.
5. Press the pump.The most common newspaper training will not give us a beautiful cube, but will help speed up fat burning, outline the waist and strengthen the muscles of the case.

The load must fit the age.You can start doing training while you are teenagers.

Up to 30 years

Girls under the age of 30 are young and active, and muscle fibers are very elastic.At this age, it's easy to lose weight, using conventional cardio exercises.

The cardiovascular system is not thirsty, so the girl can withstand a quick walk at least 40 minutes.

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

You can use special lessons for the stomach newspaper.By using this exercise, you can strengthen the internal muscles of the newspaper and remove additional centimeters from the side in a short time.To perform this exercise, you need:

• lying on a carpet or large towel;
• We bend the foot on the knee, put it on the shoulder width;
• We put our hands behind the head;
• On exhale slowly -lift your feet;
• Correct them for a few seconds;
• On slow inspiration -lowering.

We practice fifteen times, in three approaches with a small break.

Aged 30-40

After 30 years, the human muscles lose their elasticity and become more complicated to restore it.Metabolism slows down, the body has not processed food in a while, so after 30 years it should be more careful about its nutrition.

Effective training for weight loss at home can be:

1. Warm daily mandatory. Due to the fact that the muscles are no longer elastic, it is impossible to start an intensive class, at least 5-11 minutes is necessary to warm your body.
2. Squats. They can be done at any age, if pressure allows.
3. Leaning forward. Very effective activity to strengthen the lower back.
4. Twims with arms and legs.
5. Exercise with dumbbells. The optimum weight of dumbbells for training should be 2 kg.

After 40-45 years

Complete women who have reached 40 years sometimes have no desire to restore the shape of the container.They believe that after 40 years it is impossible to put the figure in order.However, this is not the case.Many diet doctors recommend playing sports at any age.Proper sports and muscle figures can extend the youth.

Training for women after 40 years should not be too intense.Heating can start with simple training:

1. Movement of the circular head for 15 seconds from left to right, then from right to left.This exercise helps to stretch the neck muscles and improve blood flow to the head.
2. Movement of the hip and pelvis.Slow rotation of the hips, hands on the belt.You should try to bend left as much as possible, then slowly "move yourself" to the right.
3. Tendency is needed.It needs to bend as much as it turns out.
4. Squats.A very important part of training.Make sure you do 15 squats per lesson.
5. Vacuum.One of the most interesting exercises, it helps to pump muscles -internal newspaper muscles and reduce the fat layer in the stomach.Vacuum is done 3-4 times a day.Lie on your back, bend your feet on your knees and exhale the whole air from yourself.To drag the stomach, it seems like he is "attached to the spine."Hold your breath in this position for at least 40 seconds.If it doesn't work, then you slowly inhale, but without relaxing the internal muscles.The next day, you can feel the pain in it, and the stomach will gradually become more appropriate.

A set of weight loss exercises, intended for women in 40-45 years, consist of two phases: cardio with aerobic elements and power classes with dumbbells.Dumbbells weight should not exceed 1 kg, each exercise time is at least 3 minutes.

Tips for playing sports at home

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

1. Water.During class, water is needed, but you need to drink a little with small siples.To avoid being distracted from the training and not entering the kitchen, it is best to prepare a bottle of water first.
2. Do not rush into conclusions and discard classes if they are heavy "rise".The perfect weight loss is 1 kg a week.Within a month, you can throw 4-5 pounds without the use of additional stimulating agents.
3. You cannot take pills for weight loss, laxatives and diuretics.They acted immediately, but their body was huge.

It's best to start playing sports under your favorite television program or series.Therefore, training will pass almost invisible.Gradually, you can leave a series of television when sports become a habit.

Fitness coach Harley Pasternak

It recommends staying awake and full of strength to those who are determined.The main desire is to make at least 10,000 steps a day, in addition to mandatory training.Special electronic fitness supporters can help this.The coach recommends using any free minutes to walk in the fresh air.

Pilates Coach Kit Rich

It advises to conduct daily training for 30 minutes or walk 5 km.There is no unbelievable exercise, otherwise the desire to continue the struggle with overweight will be lost immediately.The effect of the class will be more noticeable if you are walking and the lesson for 30 minutes.These tips are good for their performance, you don't have to go to the gym.

Certified coach Jessica Smith

Do not focus on calorie calculation.All thoughts on how many fat leaves with each training session should be removed from your head.It is best to think about your health, how health improves after exercise, light in the body.Positive attitudes will help quickly and for a long time bring the numbers into shape.

The main conclusion

Losing weight at any age should lead to positive results.

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

1. Start -But you need to change your diet, add fresh vegetables and fruits for your diet, replace the cake to the yogurt.
2. It is wrong to rush immediately.This is full of sprains, pain not only in the muscles.The internal organs gradually grow fat, so the weight loss of anxiety in the form of intense exercises with heavy loads can only be harmful and even leads to cardiovascular system diseases.
3. If you start with heating for 15 minutes and gradually increase your training time, this will help make your dream figure in a short time.
4. The most important thing is not to give up!