We choose the best exercises in a complex for losing a pound of women at home

A beautiful figure and a slender body is a dream!

But if in the mirror reflects a complete woman with an unhealthy face, it means it's time to change for the better.Working, household leading requires a lot of time.But your time for your training can be found.We will tell you how to return your figure without a visit to the gym.

Where to start playing sports at home for a girl

The most important thing is the mood.If you don't believe in your strength then nothing will work.You need to choose a place for training in the apartment, buy special clothes, mat, dumbbells, tapes or rope.

If it is not possible to purchase all add-ons, you can then use a liter of plastic water bottles instead of a dumbbell, and the mat can easily replace a thick towel.As soon as the opportunity arises, it is necessary to acquire sports equipment, will give more self-confidence and desire to play sports.

The place to class should be in the bright room, quite free of charge.Before each training and after it, the room must be carefully ventilated.

Nutrition and physical activity

A few years ago, the principles of the correct diet came in a way.And that is not surprisingly, balanced menu helps not only saturated, but also helps in weight loss.

The basic principles of proper nutrition are the techniques of cordial food, should be at least 6 a day:

1. First of all, you have to have breakfast.This runs all body metabolic processes right in the morning.Ideal breakfast dishes can be porridge, eggs or omelet.You can eat again in a few hours.Fruit salads, yogurt, green tea with mint are suitable.
2. Lunch necessarily involves meat, but not thick, fried pork.The pp is desirable to use chicken.
3. The fourth meal is plant or purely fruit dishes.
4. The next dinner can consist of roasted fish, light attachments or dairy products.
5. The last meal can be saturated with vegetables.You can then drink 1 cup of kefir.

All exercises that help solve extra pounds at home are focused on weight loss.They include active swings with hands and lungs, jumping on the rope and bar.

Sports complex for each day at home

We are familiar with exercise from your childhood.After all, in kindergarten, teachers showed how manually and legs change.The first training for loss of weight at home can be started with warm.Replace each body muscles for fifteen minutes.

Exercises focusing against additional pounds must be performed at the same time each day.

Morning hours are suitable for physical effort.In the morning, half an hour before starting training, you have to have breakfast.It is desirable that food is saturated with proteins.Eggs, chicken breasts and legumes are perfect.

Simply for beginners and full

Those who just start turning their body to the ideal, quickly tired of long training, so the complex can consist of only three exercises. The physical exercise complex begins after compulsory heating:

1. Stand in stand: Legs are placed on the width of your shoulders, lower your hands on the seams.Slowly inhale and start lateral your hands.Raise and correct your hands, hold them in this position for a few seconds, lower them.This exercise helps to improve the relief of your hands.
2. The second step can be the slope of the body forward.This is a simple exercise, during which you can try to fasten your feet with your hands.Thus, flexibility is developing.
3. The third phase is squatted.Strengthening the glutel muscle muscles, improving flexibility.One small secret: squats help the guts to speed up their job, so loss of life isn't staying in the body.If you store every day according to the individually composed training program for a girl, then after 6 months you can achieve excellent results.The buttocks will retire, the muscles will strengthen, and the legs will become more hard.

To burn the subcutaneous fat

Intensive training that can be performed every other day must have two goals - burning fat and pumping muscles.

For successful to get rid of subcutaneous fat deposits, long-terms of cardion training and low cord diets are used.Some nutritionists advise that they are at all trained on an empty stomach, while other doctors give recommendations to increase cardiac training time.

The thickly selected classes will be helped to be released by fatty deposits:

1. Cardio.This is either running on the spot or work on a workout bike.The time of such training is 40 minutes to an hour and a half.The first 40 minutes is the warming of the muscles and strengthening the cardiovascular system and only then starts intense ignition of fat.
2. Slow cardio training on an empty stomach.This type of exercise is, for example, fast walking.Great plus such training is that you don't need to visit the gym, you can walk around the house.If you have a dog, then you can go right in the morning without having breakfast, go for a walk with a quick step with your favorite pet.

Power on all muscle groups for relief

After compulsory cardiacarism, you can start performing exercises focused on improving the relief of the body.

You must buy small noodles weighing 1 kg for classes.They can successfully replace water-filled bottles.Gradually, the weight of the dumbbell must be increased or added to each exercise for force.

For a beautiful terer buttocks - Squats with dumbbells.We reduce our hands with dumbbells in Lacquer and Chučanka, during the sister-in-law, straightforward hands with dumbbells and try to put it down to the floor in front of us.Repeat three times, squatting fifteen times.

To relieve hands.Raising and lowering the dumbbell, push off the floor, the exercise bar.Read more about weight loss exercises.

Planck - calculated unique exercise For all body muscles, The only difficulty is to endure at least 40 seconds.To perform a bar, you must stand in a rack, as when you squeeze and freely.It is necessary to watch that the priest does not hold back and the back does not bend.The body expands to one right line below the slope.The tape is performed on the arms outstretched, gradually switches to the exercise on the elbows.

We lose weight at home: Effective training for a loss of fat and weight loss

Beginners are suitable for training that do not require good physical preparation and endurance:

1. Rim.Working with the hoop helps to throw extra pounds that settled firmly on the hips and the waist.You can twist a hoop for not more than 20 minutes a day.
2. Planck.Any lady can stand in a bar, even the most acute, but you can start out of 20 seconds a day.
3. Twins.To wave your legs - a lesson is simple, and slow exercises will help reduce the amount of subcutaneous fat at any age.
4. Slope.To rest your legs, trying to hug your feet - such an exercise is useful to reduce fat layer and strengthening calf muscles.
5. Press pumping.The most ordinary press exercise will not give us beautiful cubes immediately, but it will help speed up fat, shape the waist and strengthen the case muscles.

Loads must match old age.You can start by performing exercises while there are more teenagers.

Up to 30 years

The girl under 30 is still quite young and active, and muscle fibers are very elastic.In this age, it is quite easy to lower the weight, using conventional cardio training.

The cardiovascular system is not yet worn, so the girl is able to endure walking fast step for at least 40 minutes.

Active exercises, like swing with hands and legs, squats, jumping jumps, are pretty suitable for those who have not yet been 30 years old.

You can use a special lesson for abdominal press.With this exercise, you can strengthen the interior muscles of the press and terminate additional centimeters from the side in a short time.To perform this exercise, you need:

• lie on a mat or large towel;
• We bend your legs in your knees, putting them on the width of your shoulders;
• We put our hands behind your head;
• Slowly lift your legs on the exhale;
• fix them for a few seconds;
• Slowly lower on inspiration.

Exercise We are executing fifteen times, in three accesses with a small break.

In 30-40 years

After 30 years, human muscles lose their elasticity and becomes more complex to return it.Metabolism slows down, the body does not process incoming food so fast, so after 30 years it should be more careful in their diet.

Effective weight loss exercises can become:

1. Mandatory daily warm -up. Due to the fact that muscles are no longer as elastic, it is impossible to start an intense class immediately, at least 5-11 minutes it is necessary to heat your body.
2. Squats. They can be done at any age if the pressure allows.
3. Slope forward. Very efficient activity to strengthen the lower back.
4. Twims weapons and legs.
5. Exercises with dumbbells. The optimal weight of exercise dumbbell should be 2 kg.

After 40-45 years

Complete women who have reached 40 years sometimes have no desire to return a former shape.They believe that after 40 years, it is already impossible to put a figure in order.However, this is not like that.Many diet doctors recommend playing sports at any age.Sports figure and fit muscles can expand young people.

Exercises for ladies after 40 years should not be too intense.Heating can begin with light exercises:

1. Circular head movements in 15 seconds from left to right then from right to left.This exercise helps in the growing muscles of the door and increase blood flow to the head.
2. Circular hips and pelvis movements.Slowing down the rotation of hips, arms on the belt.You have to try to bend yourself to the left as much as possible, then slowly "switch" to the right.
3. It takes tendencies.It is necessary to bend as much as it turned out.
4. Squats.A very important part of the training.Be sure to perform 15 squats each lesson.
5. Vacuum.One of the most interesting exercises, helps pump the muscles of the inner press and reduce the greasy layer on the stomach.Vacuum is performed 3-4 times a day.Lying on your back, bend your legs in your knees and exhale the whole air.To pull the stomach, as if "holding your spine."Keep your breath in this position for at least 40 seconds.If it doesn't work, then you can slowly inhale the air, but without relaxing the internal muscles.The next day you can feel the pleasant pain inside, and the stomach will gradually become more appropriate.

A set of weight loss exercises, intended for women in 40-45 years, consists of two phases: cardio with aerobic elements and a class of power with dumbbells.The weight of the dumbbell must not exceed 1 kg, time per exercise is at least 3 minutes.

Tips for playing sports at home

The training at home is possible to be subject to the necessary conditions.In addition, you can use techniques such as:

1. Water.During classes, the water is needed, but you need to drink a little with small lees.To not be distracted from training and not bump into the kitchen, it is better to prepare a bottle of water in advance.
2. Don't rush the conclusions and throw classes if the weight is "rose".Perfect weight loss is 1 kg per week.In a month you can throw 4-5 kilos without the use of additional stimulus funds.
3. You cannot take weight loss pills, laxative and diuretics.They work right away, but the body is huge.

It is best to start dealing with sports under your favorite television program or series.So the training will pass almost imperceptibly.You can gradually abandon the television series when sports becomes a habit.

Fitness Trainer Harley Pasternak

It recommends that always remain awake and full of forces to those who are determined.The main desire is to make at least 10,000 steps a day, in addition to mandatory training.Special electronic fitness braces can help that.The coach suggests the use of any free minute for walking fresh air.

Pilates coach kit rich

Advises to perform training for 30 minutes or running 5 km on a daily basis.No training cannot be missed, otherwise the desire for continuing to fight with excess weight will immediately disappear.The effect of teaching will be noticeable if alternating running and a lesson of 30 minutes.These tips are good at it because of their performance, you don't need to go to the gym.

Certified coach Jessica Smith

Do not focus on Calories calculation.All thoughts about how many thick sheets with each training should be kicked out of their head.It is better to think about your health, how health improves after training, lightness in the body.A positive attitude will help quickly and long time bring a character into a form.

Main conclusions

Losing weight at any age will necessarily lead to positive results.

What is important to create an efficient training plan for burning fat and loss in fat at home, we remember:

1. First you have to change your diet, add fresh vegetables and fruits to your diet, replace the cakes on yogura rather feasible.
2. It's wrong to rush into sports immediately.This is full of spraying, pain not only in the muscles.Internal bodies gradually grow fat, so the emergency weight loss in the form of intense training with large loads can only harm, even lead to the disease of the cardiovascular system.
3. If you start with a 15-minute heating and gradually increasing the training time, this will help you make the character of your dreams in a fairly short time.
4. The most important thing is not to give up!