A strong desire to lose weight stands not only in women, but also in men.Someone lacks harmony and self -confidence, and for someone it is essential to restore health, live fully or, let's say, give birth to a child.But often the first thing that comes into the minds of those who want to lose weight is an extension of diets of incredible content, up to fasting.
But few people think: in addition to changing the daily diet, you have to take care of physical activity and for this reason it is not necessary to buy expensive subscriptions in the gym, it is sufficient to study a series of exercises for weight loss at home.Only with a competent combination of adequate diet and moderate physical activity is it possible to obtain the desired results.
Where to start?
Exercise for weight loss is not the first goal, they must not be made for statistics, everything should go to a complex and a pleasure.With this attitude, you can get results: everything must be done at will and not through strength.What can I say about diets.First, try the following:
- Stop thinking and start acting;
- He often eats, but in small portions, strangely - he acts;
- Finally, exclude flour products from the diet, fatty and spicy foods;
- He eats for pleasure, however, you wanted bread or gnocchi for health and do not reproach.But not abuse;
- It starts making a small letter that are 10-15 minutes a day, and this is already a result;
- For sport you need a good mood: do not engage in force;
- Impose the load every day;
- Drink more water, up to two liters;
- The car -contollo will certainly return useful.
Everything happens very simple: at this moment, after reading the item, take a walk, go to the shop or to the market, vegetables bites, fruit, olive oil, vegetables, nuts and black chocolate tiles to increase the mood.It is not necessary to create further stress for the body, it is already enough in life, only gradually reconstructing it on the healing path and therefore the losing weight mechanism will begin on its own.
Inventory that will be useful in a new sporting life
To start the path to lose weight, it is not enough to change the diet and mark the refrigerator with useful products, the right items should appear in your home.What is useful for daily sports:
- Carpet or Karemat, convenient for lengthening exercises, to perform exercises to pump printing;
- Dumbbells, buy first lungs of 1-2 kg suitable for women and 3-5 for men;
- The new sportswear is very important for stimulus and convenience;
- A circle with a weight of 1-2 kg, no longer easy.
In the future, an elastic ribbon, a rope per jump, a fitball and other simulators can be useful, but to begin with and the initial list will be enough.Also pay attention to the place where you lead or plan to conduct training.Here it should be light enough, spacious, clean, the opportunity to ventilate the room should be possible.Clean here every day: this is also an additional load on the body.
What exercises are suitable for the home?
At home, you can do all the exercises that are taught in sport.We have collected the best exercises for you to lose weight and some of the most important habits of the body useful, after developing their body, they will thank you.
So, the very first and necessary habit is a warm, without it you cannot start practicing you at all.Deselan inclinations, run in place, jump, move your arms and neck.The heat -Up should take at least 15 minutes.Now a series of classes.
Squat.Oh yes, simple ones, but many hated squats.But this is one of the effective exercises.Squts correctly so that the sides are parallel to the floor.Initially, you can crouch on a chair, such an exercise is repeated 10-15 times in an approach.Later, increase the load to 20-30 squats at a time.
Planck.A classic exercise aimed at strengthening all muscle groups.It is sufficient to put on the floor of the parallel forearm together and lift the body, putting the legs on the socks.You have to resist for at least one and a half at two minutes.But this is for a start, you gradually have to increase the execution time.
Bridge.Lying on the back, you have to place your arms and legs on the floor and lift the pelvis at the top.These exercises should be 15-20 no less.
Press.Another not everyone has a favorite activity, but very effective for losing weight.Lying on the back raises your legs.Alternatively, without touching the floor, lowering the legs.Now put your arms behind your head, fold your legs on your knees, take a hill on the floor and lift the body.
By the way, plus a useful habit: lessons should pass at least half an hour, therefore, when you enter the rhythm of a new life, then take a rule.
To lose weight, it is important to face the dumbbells, they will increase the load and give the tone of the muscles.So, it becomes straight, spread the shoulder of the feet at a distance, dumbbells in the hands, the palms are turned to you.At the epraction, he raises his hand on the shoulder, on inhalation: lower.Do the exercise alternately, at least 10-15 times per hand.
Also in this case, the right habit: follow the breath, this will facilitate the exercise and you will not tire so quickly.
Once again, the task with dumbbells is to bend your hands in a horizontal position.Put two stools nearby like a sports bench.Lie on them with their backs and straightened their arms on the sides, so that the elbows turned under the body.Espira - connects your hands in front of you, inspire - lower it in its original position.These movements are useful for strengthening the chest.
Lesson for the rear: the starting position is the legs slightly bent on the knees, positioned on the width of the pelvis.The blades must be connected, straightened the back and bend a little.In the hands - Dumbbells, the hands are lowered.Exhale - spread your arms on the sides, Inspira - returns to its original position.
These simple weight loss exercises, provided that their daily execution can give a result in a few weeks.Note that as a whole there should be several exercises for each muscle group, as well as the general strengthening classes.
The final training phase
This is an important point, because, since it is necessary to correctly complete training using training exercises.Dear the inclinations again, shake your hands, slowly walks in a circle, do circular movements of the neck, straightened your shoulders, fold the shoulder blades, think about the floor for tomorrow.After all, this is an important question: when it is better and more convenient to start loading, what should be exactly included overall, which could not be done today, but we must repeat it tomorrow.Analyze the day.As you think, sit in the pose of the lot, lower your hands on their knees, close your eyes, concentrate and sit in silence for several minutes.Now he gets up slowly and you can go to the shower.The recharge is over today.Or do you want to repeat?
Psychological mood
The slimming exercises at home include not only physical activity and correct nutrition and psycho -emotional mood is also important.The classes from the field of the car -training do not interfere:
- Losing weight is not a goal, the goal is to become a healthy, slender and happy person and constantly keep this condition.Remember this;
- Organize a moment of relaxation: lie on the floor or on the sofa, close your eyes and dive into the darkness, try to introduce you to a certain state of hypnosis;
- View the desired result: write the expected weight and other parameters on paper, create a map of desires in which you retract you with a streamlined person;
- Formulating the thoughts correctly, using the phrases "I lost weight/lost weight", "I am a streamlined and healthy person, more often I use the words" health "," happiness "," harmony "," benefit "," objective "and other words that will set itself in the right way;
- Use mobile weight loss applications, lessons, meals and cheers will remember you with motivating images and phrases.
It is also important to communicate with similar people, with people who, thanks to the exercises to lose weight, managed to achieve the goal, they managed to climb the rails of a healthy diet and a lifestyle, do not miss this possibility!