A strong desire to lose weight arises not only in women but also in men. Whom a little harmony and a lack of trust in yourself, and for someone — it is vital, in order to restore health, to life or, say, to have a child. But often the first thing that comes in the minds of want — to-lose-weight-wracking diets incredible content, to strong Hunger.
But few people think of — apart from the change of your daily diet, you need to take care of physical stress, where it is not necessarily expensive season tickets in the gym, however, it is sufficient that a set of exercises to lose weight at home. Only with the right combination of proper nutrition and moderate physical load, the desired results can be achieved. Let's try, starting today, from this Moment on, you swap your usual rhythm of life.
Where should I start?
Exercise for weight loss — not the first goal, you don't have to perform because of the statistics, should all-in-one complex, and in joy. With this setting, you can achieve results — all on request and not by force. What I say about the food. For the beginning try the following:
- Stop thinking and start acting;
- You are eating often, but small portions, how strange this seems;
- you eliminate from the diet flour foods, oily and spicy foods;
- You eat in a fun however, if bread or dumplings wanted to eat health and don't blame yourself. But do not overdo it;
- you start to do it slowly — let it be 10-15 minutes per day, and it is an achievement;
- for sports you don't need a good mood — in by the force;
- with each day you increase the load;
- you drink more water, up to two liters;
- It is necessarily useful self-control.
Everything is very simple — just now, after reading the article, take a walk, go to the store or to the market, buy vegetables, fruit, olive oil, vegetables, nuts and a tile of dark chocolate to lift the mood. To provide for the body additional Stress, throw it enough in my life, only to gradually rebuild it, and then the mechanism of the reduction in weight starts.
Inventory, the life in the new sporting
To develop a method of weight loss is enough to just change your diet and a gate fridge useful products to appear in their house and the correct items. What is the daily Sport:
- Mat or mattress, suitable for stretching exercises, for the implementation of the exercises the press inflated;
- Dumbbell, buy first in the lung 1-2 kg for women and 3-5 for men;
- new sports clothing is very important for the incentive and facilities;
- hula-Hoop with a weight of 1-2 kg, not lighter.
In the future can be useful, elastic Band, jump rope, soccer and other simulators, but it is sufficient for the beginning and the original list. Also pay attention to the place where you spend or plan the implementation of the training. Plenty of bright, spacious, should be clean, it must be possible to ventilate the room. Make every day an additional burden for the body is clean.
What exercises are suitable for the home?
At home, you can all the exercises, the schools sporting activities. We have for you the best exercises to lose weight and some of the most important of healthy habits for the body, after generation of your body will thank you.
So, the first and necessary habit — Training, without it you will not start at all. Have on the slopes, cross-country skiing on the spot, jump, crush the hands and the neck. Training should not be longer than 15 minutes. Now, lessons such as.
Squats. Oh Yes, the simple, but many hated squats. But it is one of the most effective exercises. Crouch is right that the thighs were parallel to the ground. Initially, you squat on a chair, this exercise repeat 10-15 times a approach. Later, increase the load up to 20-30 sit-UPS at once.
Ironing. The classic exercise to strengthen all muscle groups. You put your forearms on the ground parallel to each other and lift the body by the feet to the tips of your toes. Hold a minimum of one and a half to two minutes. But for the beginning, the duration must increase.
The Bridge. Lying on your back, you need to stretch your hands and feet into the floor and lift the pelvis up. This exercise should be less 15-20.
Press. Another, not all know, but very effective for weight loss with exercise. Lying on the back, put your feet up. Alternately, do not touch the ground, dip your feet to the bottom. Now place your hands behind your head, bend your legs at the knees, and the Rest in the ground and lift the housing.
By the way, Plus a good custom classes must have at least a half an hour, so if you are in the rhythm of a new life, then you take made it a rule.
In order to lose weight, it is important with dumbbells, you increase the load and gives the muscles elasticity. So, stand straight, feet shoulder-width apart, dumbbell in the hands, the palm of the hand. When you exhale, the Hand of inspiration lift to the shoulder — stop. You do the exercise alternately, at least 10-15 times on the Hand.
Again, this is the correct custom — follow your breathing, the easier the exercise, and you will not get tired so fast.
A contract with dumbbells — flexion of the Hand in a horizontal Position. Place two chairs in the vicinity as a Sport-bench. You lay on your back and stretch the arms so that the elbows have to be below the housing. Exhale close the hands in front of you, inhale, lower back to the starting position. Such movements are useful for strengthening the chest.
Exercise for the back: your starting position is knees slightly bent, is placed on the width of the pelvis. To connect the shoulder blades, keeping a straight back and bending down a bit. In the Hand dumbbell, arms down. Exhale — thin hands to the side, inhale back to the starting position.
These simple exercises for weight loss, provided your daily version is capable of, the result after a few weeks. We will note that you are only in your complex a couple of exercises for each of the muscle groups, but also strengthening exercises.
The last Phase of the training
This is an important point, because the Training exercises must end properly with a warm-up. Again, have inclinations, shake hands, walk slowly in a circle, make a circle movement of the neck, straight shoulders, fold the shoulder blades, think of a Plan for tomorrow. Because this is an important question — when is it better and more convenient exercises to begin, what exactly should have to repeat in the complex, which is not today, but tomorrow. Analyze Day. While you are thinking, sit in the Lotus Position, lower the hands on the knees, close the eyes, concentrate and sit for a few minutes in silence. Now slowly rise and you go in the shower. The charging process is over for today. Or do you want to repeat?
Attitude
Exercises to lose weight at home include not only physical activity and proper nutrition, and even more important is the Psycho-emotional mood. Not prevent classes from the field of Meditation help:
- losing weight is not the goal, the goal is to be healthy, slim and happy, and constantly to maintain that state. You remember these;
- you can organize a Moment of relaxation — lie on the floor or the Sofa, close your eyes and immerse yourself in the darkness, try to be in a state of hypnosis;
- you visualize the desired outcome: make a note of on paper the expected weight and other parameters, create a wish list, where you slender Person;
- right thoughts, the use of the expression to formulate "I'm skinny/thin", "I am a slender and healthy person", often they use the word "health", "happiness", "harmony", "use", "target" and other words, the votes in the desired manner;
- using Mobile Apps for losing weight, you need to remember you will be pictures about the activities, the shots of the food and cheering for various and phrases.
And it is important to communicate with like-minded people, with people, through the use of exercises for weight loss, managed to reach the goal, succeeded, on the rails of a healthy diet and lifestyle, don't you miss this Chance!