The finest waist, even stomach, steep hips, elastic breasts - slender figure - a dream of many girls and women. If your forms are not perfect, but you are ready to work on your body, to achieve timely parameters 90 * 60 * 90, you will need a low-caloric diet and a weight loss exercises. This will help you get rid of an extra pounds, increase the elasticity of the skin and improve the entire body tone. Let's talk about how fast to lose weight at home using fitness training.
How to properly make fitness at home
Losing weight debt is a process that requires a combination of low-calorie diet and physical effort. If you don't want to attend the gym training and then in achieving a blessed shape, you will help you the home complex of weight loss. In order to make the process of burning fat for the most efficient and excess weight decreases slowly and gradually, it is necessary to respect the key principles of sports training, recommending famous fitness coaches and professional athletes.
Spellness of classes
Sustainable result for weight loss can be achieved by regular fitness exercises. If you just start dealing with sports, then the frequency of classes from 2 to 3 times a week will suit you. Advanced fitness ladies can increase the number of trainings at 5-6 times with a mandatory one day of rest. Physical activity is recommended to gradually increase that it does not overload the muscles and do not lose motivation for sports.
Training duration
The main fat burning occurs half an hour after the start of the lesson. Therefore, for fast weight loss, start with 30-40 minutes a day, gradually increasing the exercise duration in an hour. During class, pay attention to your well-being. Excessive physical activity can lead to undesirable injuries and search states.
Time time
The best time for cardio exercises is the morning watch when the metabolic rate reaches the maximum. Therefore, training will be up to 12. 00 a day help to deal with extra pounds and increase your muscle tone. The afternoon is more suitable for electric sports exercises focused on the work of muscle mitigation and the mass expensive. In addition, regular evening training will help you alleviate psychological stress after a difficult working day. Optimal time period for playing sports after lunch: from 16. 00 to 20. 00.
Setting a target and a variety of training
It is recommended to qualitatively elaborate one muscle group and distribute the load on other parts of the body towards the remaining principle. For example, on Monday 80% of the time you take the press, on Wednesday, pay the main attention from the body, and work on the muscles of your arm and chest on Friday. So, in the week you will effectively exercise all the main muscle groups, without overloading your body with sports exercises.
Balanced nutrition
If you seriously decide to lose weight at home, then you can't do without competent restrictions on your diet. Exception harmful and high calorie products from the diet, spend 1-2 times over a week, make a food log and follow the general caloric content of your diet every day. Everything will help you lose weight quickly and achieve gentle forms.
Effective complex of home weight loss exercises
There will be no excess weight, training at home, you can with the help of complex exercises for different muscle groups. Choose physical activity, focusing on your sports training and current welfare. If you have just started training then you will have enough 2-3 accesses 10-15 times. If you have been playing sports for a long time, then feel free to increase the number of access and repeating the maximum.
Complex belly and pages exercises
Fat deposits on the stomach and sides of the headaches are many women. You can reduce your waist and remove the flabby stomach using simple and simple print exercises. Such regular training is an effective cure for protruding folds on the sides. They increase the tone and elasticity of the print muscles, make up the waist thin and elegant.
The set of weight loss exercises must contain sports elements on the upper press, the lower press and the hair of the abdomen muscles. In the article "What exercises should you do to remove the stomach and sides? " We examined the training features for this problem. By adding these fitness exercises to lose weight and side into your training schedule, you will quickly get rid of excess fat.
Training for weight loss of legs, buttocks and hips
Get rid of an extra inches in the hips and tightening the buttocks will help with simple and light fitness exercises. Pay attention to such training several times a week, then quickly achieve a good result. The best exercises for this problem are:
- Squats.During the performance of these exercises, most muscle legs (hips and buttons) work. That is why the most effective tool for weight loss is. Deeper you squat, more muscle works. As an additional load, the use of small dumbbells is recommended.
- Lug- Worthy supplement with squats. There are many options for this exercise: forward, back, right and left. The bottom you keep at the time of the attack, the more effective this exercise to lose weight. Performing a sports element, make sure that the knee is at an angle of 90 degrees compared to the thigh, keep your back straight. To keep your balance, take the back of your chair.
- Twins- Great option to study the main muscles of your leg. You can make exercises standing or lying. If you want to increase your training efficiency, then combine your lungs and swings in one element.
For example, pull the manual back right, hold your hand with your hand. To inspire, raise your right foot forward, to exhale, return to the starting position. This fitness option provides high-quality exploration of the hips and buttocks.
Note that in the following article you will learn about general recommendations on losing weight in your legs.
Simple and light exercises for back and arms
Flat back, strong muscles of the lower back, rounded shoulders and a beautiful shape of the hands give a female figure of special beauty, harmony and charm. To strengthen the necessary muscle groups, increase the upper body tone and combustion of excess fat will help a set of weight loss and arms:
- Push -ups- Great option to train your arms muscles, chest and back. As the main burden in this exercise is the weight of the body. If you are physically hard to make you pushing from the floor, then rely on a sports bench or table.
- Raises the dumbbellGive a well-insulated load on biceps and triceps. There are many options for these exercises. Assents are performed: by direct or reverse adhesion in front of him, straight or bent on his elbows, behind his head, etc. Select Options at your discretion.
For weight loss, these exercises are recommended to be performed using small dumbbells and many repetitions. For example, 2-3 accesses 50-100 times with bushes 2-3 kg. If you want to make muscle relief then you have to make a minimum repetition with great difficulty. The load in this case must be selected individually.
Power exercises for men for weight loss at home
The male complex of weight loss exercises at home should include cardio load and strength exercises. This training approach is also efficient for reducing excess weight and for the development of electricity indicators. The cardio-government perfectly trained the circulation system and increases the overall durability of the body. The Power complex gives an increase in muscle mass and beautiful relief muscles.
Effective exercises for men:
- Jumping with a rope or run- Excellent heating option in front of the power complex. To increase physical activity, use an interval approach in training, alternately distinguishing the tempo class.
- Horizontal tape or rods- Efficient sports equipment for training all muscle groups. Performing withdrawals or push tips, you will make your breast muscles, hands and shoulders efficiently. In addition, the rise leg in Hangu give a good load on the press and legs.
- Bar and dumbbellThey will help you achieve good relief using isolated exercises for upper body muscles. They showed perfectly in biceps dumbbells from seating or sloping benches, Romania or other rods for triceps and muscles per back. Use different options for adhering to sports shells (hammer, straight, vice versa) to use various muscles during training.
Regular application of these simple and simple exercises will help you achieve wonderful muscle relief, increase strength and endurance. Just assign one hour for training several times a week to achieve good sports results. Thanks to such classes, you can easily maintain your body in perfect form.
Dance exercises for weight loss at home
Dance aerobics is a good way to get rid of extra pounds quickly. Such classes for energy and flammable music give an excellent fee for energetism, develop the plasticity of the body and increase the entire durability of the body. In addition, while you train a fitness dance, activate the metabolism and train the cardiovascular system.
Dance aerobics combine such directions as Latino, Samba, Rumba, Jazz, and even a classic ballet. You can choose the exact dance that is more similar and a train for your favorite melodies. In addition, dance exercises give good physical activity on all muscle groups. During one lesson you can burn a large amount of energy: up to 700 calories in one hour. Therefore, this species is so popular between other fitness exercises.
You can deal with dance aerobics at home using the video training of popular fitness stars or in the sports club under the leadership of an experienced coach. If you are in good physical form, select Active dances, for example, Latin or Rock and Roll. If you just start training then you will match more calmer directions - fonge aerobics or oriental dances. Don't forget to do mandatory warming before and stretch after class. This will allow you to adapt to intensive physical activity and alleviate muscle tension after motor activity.
Loss of weight at home requires certain self-editing and discipline. Set up a clear goals and define the necessary tasks, then act clearly according to this plan. They regularly perform complex exercises for fast weight loss and adherence to a balanced diet with low-calorie, you can quickly achieve the perfect body form.