The best waist, evenly stomach, steep hips, elastic breasts - a slender figure - the dream of many girls and women. If your forms are not perfect, but you are ready to work on your body, then to achieve the valuable parameters of 90*60*90, you will need a low calorie diet and a set of weight loss exercises. This will help you get rid of extra pounds, increase skin elasticity and improve your overall body tone. Let's talk about how to lose weight quickly at home using fitness workouts.
How to do fitness at home properly
Weight loss is a long process that requires a combination of low -calorie nutrition and exercise. If you do not want to attend workouts in the gym, then in achieving the hidden forms of home complex of weight loss exercises will help you. In order for the fat burning process to the most effective and excess weight slowly and gradually, it is necessary to monitor the key principles of sports training recommended by well-known fitness trainers and professional athletes.
Class
A sustainable result for weight loss at home can be achieved with the help of regular fitness exercises. If you are just starting to exercise, then the frequency of classes 2 to 3 times a week will suit you. More modern fitness ladies can increase the number of training to 5-6 times with a required one day rest. It is recommended that physical activity be gradually increased so as not to overload the muscles and not lose the motivation for sports.
Duration of training
The main burning of fat is half an hour after the start of the lesson. Therefore, for rapid weight loss, start with 30-40 minutes a day, gradually increasing the duration of your workout to an hour. During the hours, pay attention to your well -being. Excessive physical activity can lead to unwanted injuries and a condition of overtraining.
Time for hours
The best time for cardio exercise is the morning clock when the metabolism speed reaches the maximum. Therefore, workouts up to 12. 00 a day will help you deal with extra pounds and increase muscle tone. In the afternoon, they are more suitable for power sports exercises aimed at developing muscle relief and a set of mass. In addition, regular evening workouts will help you relieve psychological stress after a difficult day. The optimal time for sports after noon: from 16. 00 to 20. 00.
Putting the goal and a variety of training
It is recommended to develop a muscle group qualitatively and to distribute the load in other parts of the body according to the residual principle. For example, on Monday, 80% of the time you pull the press, on Wednesday you pay the main attention to the lower body, and on Friday you work on the muscles of the hands and chest. Thus, in a week, you will effectively work out all the basic muscle groups without overloading your body with sports exercises.
Balanced diet
If you seriously decide to lose weight at home, then you cannot do without competent diet restrictions. Turn off harmful and high-calorie diet products, spend 1-2 times a week, make a food diary and follow the total calorie content of your diet daily. All this will help you lose weight quickly and achieve hidden shapes.
An effective complex of home weight loss exercises
It will get rid of excess weight, workouts at home, you can with the help of complex exercises for different muscle groups. Choose physical activity by focusing on your sports workouts and your current condition. If you have just started training, then you will have enough 2-3 approaches 10-15 times. If you have been sports sports for a long time, then do not hesitate to increase the number of approaches and repetitions to the maximum.
Complex exercises for the abdomen and sides
Fat deposits on the stomach and sides are the headache of many women. You can reduce the waist and remove the relaxed stomach using simple and easy press exercises. Such regular training is an effective remedy for protruding folds on the side. They increase the tone and elasticity of the muscles of the press, make the waist thin and elegant.
A set of abdomen weakening exercises should include sports elements in the upper press, lower press and inclined muscles of the abdomen. In the article "What exercises should be done to eliminate the stomach and sides? " We looked in detail the training characteristics for this problematic area. By adding these fitness exercises for weight loss and sides to your workout schedule, you will quickly get rid of excess fat.
Leg weight loss training, ass and hips
Getting rid of extra inches in your hips and tightening your ass will help simple and light fitness exercises. Take a look at such workouts several times a week and then quickly achieve a good result. The best exercises for this problem area are:
- Squats.During these exercises, most leg muscles (thighs and buttocks) work. That is why they are the most effective weight loss tool. The deeper you squat, the more muscle works. As an additional load, it is recommended to use small dumbbells.
- Hood- A worthy addition to squat. There are many options for this exercise: forward, back, right and left. The less you squat during the attacks, the more effective the weight loss exercise is. When performing a sports element, make sure that the knee is at an angle of 90 degrees with respect to the thigh, keep your back straight. To maintain the balance, take the back of the chair.
- Twins- A great option for studying the main muscles of the legs. You can perform exercises standing or lying. If you want to increase the efficiency of your workout, then combine the blells and swinging in one element.
For example, go back with your right leg, hold your hand with your hand. On the inspiration, lift your right leg forward, when exhaled, return to the starting position. This fitness option is provided by a high quality study of the muscles of the thighs and buttocks.
Please note that in the next article you will learn about the general recommendations on how to lose weight in your feet.
Simple and light exercises for the back and arms
Flat back, strong muscles on the lower back, rounded shoulders and a beautiful shape of the hands give the female figure a special beauty, harmony and charm. To strengthen the necessary muscle groups, increase the tone of the upper body and burn excess fat will help a set of exercises for weight loss on the back and hands:
- Push -ups- A great option for training the muscles of the hands, chest and back. Because the main weight in this exercise is the weight of the body. If you are physically difficult to push from the floor, then rely on a sports bench or table.
- DumbbellsGive a good isolated load of biceps and triceps. There are many opportunities for these exercises. The outputs are made: by directly or reverse grip in front of you, directly or bent at your elbows with your hands, behind your head, etc. Choose options at your discretion.
For weight loss, these exercises are recommended to be performed with the help of small dumbbells and many reps. For example, 2-3 approaches 50-100 times with dumbbells 2-3 kg. If you want to work out muscle relief, then you need to do a minimum of high weight reps. The load in this case must be selected individually.
Power Exercises for men for weight loss at home
The men's complex of weight loss exercises should include cardio load and strength exercises. This approach to training is effective both to reduce excess weight and to develop power indicators. Cardio-signpost perfectly trains the circulatory system and increases the overall endurance of the body. The power complex gives an increase in muscle mass and beautiful muscle relief.
Effective exercises for men:
- Jumping rope or jogging- A great option for warming in front of the power complex. To increase physical activity, use the interval approach in training, alternating a different rate of classes.
- Horizontal tape or bars- Effective sports equipment for training all muscle groups. Performing pulling or pressing -ups, you will effectively intensify the muscles of the chest, arms and shoulders. In addition, the lifts of the feet in the suspension give a good load on the press and the feet.
- Bar and dumbbellsThey will help you achieve good relief by using isolated exercises for the muscles of the upper body. They have perfectly proven to the dumbbell elevators on the biceps from the position of sitting or on the inclined bench, Romanian or other types of adhesion of rods for triceps and muscles on the back. Use different options for gripping sports shells (hammer, straight, reverse) to use different muscles during exercise.
Regular performance of these simple and easy exercises will help you achieve beautiful muscle relief, increase strength and endurance. It is enough to allocate one hour for training several times a week to achieve good sports results. Thanks to such classes, you can easily keep your body in perfect shape.
Dance exercises for weight loss at home
Dance Aerobics is a good way to get rid of excess weight quickly. Such classes to vigorous and ignition music give excellent energy charging, developing the body's plasticity and increasing the overall durability of the body. In addition, while practicing fitness dance, you activate your metabolism and train your cardiovascular system.
Dance Aerobics combines such directions as Latin American, samba, rumba, jazz and even classic ballet. You can choose exactly the dance that is more soon and train for your favorite tunes. In addition, dance exercises give good physical activity to 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 with other fitness exercises.
You can participate in dance aerobics at home using video training from popular fitness stars or in a sports club under the guidance of an experienced trainer. If you are in good physical shape, then choose active dances, such as Latin or Rock & Roll. If you just start training, then you will approach you more relaxed aerobics or oriental dancing directions. Be sure to do warmly before and stretch in hours. This will allow you to adapt to intense physical activity and relieve muscle tension after motor activity.
Weight loss at home requires a certain self -organization and discipline. Set clear goals and define the tasks you need and then act clearly in accordance with this plan. By regularly performing complex exercises for rapid weight loss and adhering to a low -calorie -balanced diet, you can quickly achieve the perfect body shape.