A slim figure is not only an indicator of beauty but also health. An abundance of unhealthy food, long hours of play seat enjoyment activity, lack of fresh air can lead to weight gain and the emergence of various kinds of diseases.
Doctors recommend the allocation of at least 30 minutes per day physical education. The use of the fitness center is not mandatory, for busy people there is a great Alternative exercises for losing weight at home.
Complex effective exercises will help to bring the figure in order, without a large expenditure of time and money. The main thing is to engage, on a regular basis.
Simple exercises for beginners
People that do not have the experience, the gym, start with simple exercises that help the body gradually get used to the loads. The optimal training duration for beginners – 20 minutes.
All movements must be slow, without the use of mass principle. If the load seems to be insufficient, you can use small weights with a weight up to 1 kg.
You will learn more on how to properly use the weights for the legs.
Each exercise should begin with a warm-up. Exercise for beginners includes the following movement: fluid Rotation head (10-15 times), straight arms forward and backward (10-15 times), housing (8-12 times), pool (8-12 times), knee (10-15 times), jump on the spot (10-15 times). Warming up prepares the body with the main unit of the exercises, and helps to avoid injuries.
Complex for beginners, the quick weight loss includes the following exercises (number of repetitions – about 15-20 times):
- Knee bend: knee bend deep with the simultaneous raising of the direct hands to the front.
- Lunges: alternate forward with the left and right foot. Important: the knees must be bent at a right angle.
- Squats-plie: shoulder tackle wide feet, the socks turn aside, and make slow knee-bend on 3 accounts, then slowly lift.
- Simplified push-UPS: take-UPS on the floor, elbows on his knees and the palms of the hands, wrung out at a slow pace. In the course of the exercise, you can bend not over the back, and pull your head up, just need to move the hands. If discomfort in the knees, then under a low pillow or a towel to put under you.
- Exercise for the abdominal muscles: the back, the legs bend in the knees, the hands, the neck, lifting on the exhale, the shoulders slowly, inspiration fall. When lifting, do not pull the neck, only lift the shoulders – the tension of the abdominal muscles.
- Buttocks: on your back, bend your legs at the knees, pull the arms along the body, butt lifting, quick movements make the buttocks upwards and downwards. During the ascent should be possible to compress muscle buttocks.
The exercises for beginners help, in only 20 minutes of instruction, a good workout for all of the "problematic" zones: legs, hips, hands and shoulders, the press enter. During the lesson, take short breaks, but not longer than 5 minutes. The end of the exercise, you need to.a simple tension rod: sit on the floor, wide, legs spread, slowly, to stretch the fuselage to the front, to the left, to the right
To lose weight at home was done quickly, you need to exercises after the intensive program, consisting of strength training and aerobics. Aerobics leads to increased heart rate – a prerequisite for effective fat burning. Strength exercises help increase the tone and volume of the muscles, the figure of a beautiful relief. There are several circuits lessons at home:
- A day of Aerobic exercise – running dedicated on the track, Dance aerobics, a stationary bike ride. Other day – Power-load, including exercises for all muscle groups.
- In the course of the training, strength and Aerobic exercises. Example: the class begins with a 5-minute ride on a stationary bike, then exercises for the abdominal muscles, then another 5 minutes of aerobics, then exercises for the thighs.
In the execution of effective exercises focus on a certain muscle group, but at the same time, other muscles, which enhances the effect of Training. That of course helped to house maximum calories to consume, make sense, the weights – dumbbells of 1.5–3 kg. Better to do it with a little weight, but more reps.
To remove the belly and flanks of the slopes have to be to at home exercises for the abdominal muscles. Here, the complex is of the most effective exercises for the abdominal muscles (all of the exercises 20-30 times for 2-3 sets):
Scissors
- Starting position: sit on the back, the hands pull along the torso, lift the socks above the ground to about 15 cm.
- Execution: make the movement cross the straight legs, the stage alternately on the top left and right feet.
Twist
- Starting position: sit on the back, clasped hands to the nape of the neck.
- Design: should you alternately lift the knees bent and with the opposite elbow.
Side-To-Side Rotation
- Starting position: sit on the floor, lying on the side, the lower arm stretch forward, slide the top Hand to the ear.
- Execution: twist to the side, lift the legs, pull with the elbows.
For buttocks and thighs
The complex for the upper part of the legs and buttocks is focused on lose weight quickly at home, and the formation of elastic shapes.
If you payload is regularly under the body, then very soon it will attract the first pleasant changes: leather, leaving, laxity of the muscles of the inner and outer parts of the thighs, more rounded and elastic buttocks, reduce Cellulite.
Efficient system at home should be the following exercise for slimming buttocks and thighs (the number of repetitions – 20-30, 2-3 sets):
Squats with dumbbells
- Starting position: stand your feet apart shoulder-width, take a barbell with a weight of 1.5–2 kg.
- Execution: deep and at the same time the arms, crouching, to the front. Elbow when lifting the hands must "see" to the bottom. Squats are helpful for the inside of the front and back of the thighs. The use of dumbbells increases the load.
Failure Steps "Swing"
- Starting position: take a dumbbell in your Hand, put them together and the feet.
- Execution: alternate lunges with the right foot in front and back. You go for the other foot. Lunges promote the formation of beautiful buttocks.
Lunges with the redirection of the Hand
- Starting position: take a dumbbell, make the maximum foot lunge forward, stretch the arms behind the back with palms facing the outside.
- Execution: keep the tension in the thighs, you start the arms back up to the top and reduces the shoulder blades. Exercise is useful for the front and outer parts of the thigh, as well as for hands, shoulder and back.
Abduction of the legs in stop lying
- Starting position: lie take the accent, as for push-UPS.
- Execution: alternately put your feet in the direction of the maximum distance, then go back to the original Position. The abduction of the legs in the stroke helps lying elastic shaping of the upper thigh.
For arms and shoulders
The formation of the beautiful arms and shoulders requires the execution of exercises with the weights. If you are used when Training the thighs, buttocks and the press, dumbbells, then this is a good strain for the hands.
Also useful are the exercises for the hands: diffraction at different angles or derivation with dumbbells to meet in front, to the side.
Also useful for triceps and biceps classic support, with which to train the back, chest, press sun.
For slim legs
Exercises for slimming legs at home aimed at the formation of the elastic thighs with no Cellulite, good knees and calves properly. The feet were well-shaped, useful to go with Dance-aerobics, regularly the house on the socks. In the usual Training to enable the following exercise (you can go each time 30-45 by 2-3 sentences):
Plie socks
- Starting position: position the feet shoulder-width apart, remove the socks.
- Execution: lift your toes, put you on three accounts, down to the heels. Plie on the socks promote weight loss the thigh, the formation of a beautiful calf.
Leg lift
- Starting position: sit on the side, resting your elbows on the floor, pull the toes socks.
- Execution: lift the top leg as high as possible, then slowly lower it. Useful exercise for the inner and outer surfaces of the thigh.
Mahi Feet
- Starting position: legs together, point the back.
- Execution: swing the foot forward, then pull back the leg, at the same time the housing moves to the front. When training mahah the rear and the front surface of the foot mounted.
Physical exercises for men
Diet for men, and house-made complex exercises, if you perform regularly, will help you to lose weight, form a beautiful torso and of the press without a visit to the gym. As for the women, men and the twist for the abdominal muscles showing, leg raise in a supine position, lunges, squats with the weight. The weight of the dumbbells for men should be 8-12 kg.
Exemplary Home workout for men contains the following exercises:
- Rotation for the press;
- Leg raise is perpendicular to the torso, lying on the back;
- Pushups;
- Lunges with the weight;
- Deadlifts with ankle weights (dumbbells);
- Mahi dumbbells forward, to the side.
How to lose weight with exercise for a week at home
Exercises to lose weight quickly at home should be considered as load-bearing elements, and aerobics. Useful to train every day twice a day.
For example, in the morning run on the treadmill or exercise on a stationary bike and in the evening the Power usage to the home.
Evening Training must be filled with exercises that involve multiple muscle groups. The approximate scheme of such a class:
- 5-Minute Workout;
- classic knee bend with the use of dumbbells;
- Alternative lunges forward and backward;
- Squats-plie with the use of dumbbells;
- lying on the back, leg lift with simultaneous breeding of dumbbells;
- Rotation for the press;
- Mahi dumbbells forward, to the side;
- Flexion of the hands with dumbbells at different angles;
- Pushups.
You will learn how to lose weight fast other ways.
Video lesson on the technique of execution of exercises for losing weight at home
To help Training at home will be able to lose weight. The advantages of teaching at home, saving time, the possibility to combine teaching with the viewing of favorite TV Shows or music, the absolute Minimum of the required sports equipment.
Convenient Form, Plus endurance in the carrying out of the daily 15-minutes-complex, will make your dream of the perfect figure a reality.
If you would like to save time and money on traveling to the gym, then in the Video exercises to lose weight at home help you.
Quickly the weight throws in the home
Proper nutrition and physical activity can help to fix quickly enough figure
What am I supposed to do?
Slim and beautiful every girl wants, but a healthy and sporty lifestyle among the force, only not many.
Not to not visit if you feel like dancing or aerobics, Fitness Studio, you can have a slim and smart Form. To the Sport after 20-30 minutes per day.
You need to take care of your body and it will give you a good health, as well as excellent views.
Here you will find a practical exercise, help, lose weight at home without exercise equipment. You know you can create your individual workout-Chart.
Before you start Training, you should be Training. It will help you warm up your muscles and joints and to protect against damage and injury.
It is necessary to begin from the top down, gradually warming up of the neck, shoulders and arms, back, buttocks, hips, knees and feet.
If you don't know how to warm up — no Problem. Start the implementation of the circular motion of each joint. First one side, then the other. Process therefore all the parts of the body.
Then a good warm-up is worth it. For this strong, you RUB your hands until they are hot. Then heat in the face, neck, ears, and nose. More, the warm hands RUB the entire body from head to toe.