A keen desire to lose weight occurs not only in women, but also in men.Someone lacks harmony and self -confidence, and for someone, it is essential to restore health, to live fully or, say, to give birth to a child.But often, the first thing that comes to mind those who want to lose weight is an exhausting diet of incredible content, up to fasting.
But few people think - in addition to changing your daily diet, you must take care of physical activity, and for that, it is not necessary to buy expensive subscriptions at the gymnasium, just study a set of exercises for weight loss at home.It is only with a competent combination of appropriate nutrition and moderate physical activity that the desired results can be obtained.
Where to start?
The exercise for weight loss is not the first objective, they do not need to be fulfilled for statistics, everything should go to a complex and pleasure.With this attitude, you can get results - everything must be done at will and not by force.What can I say about diets.First, try the following:
- Stop thinking and start playing;
- Eat often, but in small portions, curiously - it acts;
- Finally, exclude food flour products, fatty and spicy foods;
- Eat for fun - if you nevertheless wanted bread or dumplings for health and don't blame you.But don't abuse;
- Start making a little to rent from 10 to 15 minutes a day, and it's already a success;
- For sports, you need a good humor - do not engage in the field;
- Apply the load every day;
- drink more water, up to two liters;
- Self-control will certainly be useful.
Everything is very simple - at the moment, after reading the article, walking, going to the store or on the market, biting vegetables, fruits, olive oil, green vegetables, nuts and dark chocolate tiles to increase the atmosphere.It is not necessary to create additional stress for the body, it is already enough in life, to gradually reconstruct it on the path of healing, then the weight loss mechanism will begin alone.
Inventory that will be useful in a new sports life
To start the path of weight loss, it is not enough to change your diet and mark the refrigerator with useful products, the right items should appear in your home.Which is useful for daily sports:
- The carpet or karemat, practical for stretching exercises, to perform exercises to inflate the press;
- Highs, buy the first lungs of 1 to 2 kg suitable for women and 3-5 for men;
- New sports clothes are very important for stimulus and convenience;
- A hoop with a weight of 1 to 2 kg, not easier.
In the future, an elastic ribbon, a jump rope, a fitball and other simulators can be useful, but for the start and the initial list, there will be enough.Also pay attention to where you drive or plan to provide training.Here it should be quite light, spacious, clean, the possibility of ventilating the part should be possible.Do the cleaning here every day - it is also an additional load on the body.
What exercises are at home?
At home, you can do all the exercises that are taught in sport.We have collected for you the best exercises to lose weight and some of the most important useful body habits, after developing their bodies, thank you.
So, the very first and necessary habit is a warm-up, without it, you cannot start practicing.Stop the reclining, run in place, jump, move your arms and neck.Hot must take at least 15 minutes.Now a set of classes.
Squats.Oh yes, these simple squats, but many hated.But this is one of the effective exercises.Squat correctly so that the hips are parallel to the ground.At first, you can squat in a chair, such an exercise is repeated 10 to 15 times in an approach.Later, increase the load to 20-30 squats at a time.
Planck.A classic exercise aimed to strengthen all muscle groups.Just put on the floor of the forearm parallel to each other and raise the body, fixing the legs on the socks.You have to hold at least one and a half to two minutes.But it is to start, you must gradually increase the execution time.
Bridge.Lying on your back, you have to rest your arms and legs on the ground and lift the upper basin.These exercises should not be 15 to 20.
Press.Another, not everyone has a favorite activity, but very effective in losing weight.Lie on your back, lift your legs.Alternatively, without touching the floor, lower your legs down.Now put your arms behind your head, fold your legs to your knees, take a hill in the ground and lift the body.
By the way, the more a useful habit-the classes should go through at least half an hour, therefore, when you enter the rhythm of a new life, then take it a rule.
To lose weight, it is important to face the dumbbells, they will increase the load and set the tone of the muscles.So, become straight, spread your separate shoulder feet, dumbbells in your hands, the palms are turned to you.On the expiration, raise your hand to the shoulder, on the inhalation - lower it.Do the exercise alternately, at least 10 to 15 times per hand.
Again, the right habit - follow your breathing, it will facilitate exercise and you will not be tired so quickly.
Again, the task with dumbbells is to fold your hands in the horizontal position.Put two stools nearby as a sports bench.Lie on them with your back and straighten your arms on the sides, so that the elbows turn below the body.Exhale - Connect your hands in front of you, inspire it - lower it in its original position.These movements are useful for strengthening the chest.
Lesson for the back: your starting position is the legs slightly folded with the knees, placed on the width of the basin.The blades must be connected, straighten the back and fold a little.In the hands - the dumbbells, the hands are lowered.Exhale - Spread your arms on the sides, inspire - go back to its original position.
These simple exercises for weight loss, provided that their daily execution can give a result in a few weeks.Note that in your complex, there should be several exercises for each muscle group, as well as general strengthening classes.
The last stage of the training
This is an important point because, because you have to complete the training correctly using training exercises.Dear inclinations again, shake hands, walk slowly in a circle, make circular movements of your neck, straightening your shoulders, fold the shoulder blades, think of the plan of tomorrow.After all, this is an important question - when it is better and more practical to start loading, which should be included in the complex, which could not be done today, but we must repeat it tomorrow.Analyze the day.While you think, sit in the lotus laying, lower your hands to your knees, close your eyes, focus and sit in silence for several minutes.Now go up slowly and you can go to the shower.The load is completed today.Or do you want to repeat?
Psychological mood
Home take-off exercises include not only physical activity and good nutrition, and psycho-emotional mood is also important.The classes in the domain of automatic training do not interfere:
- Losing weight is not an objective, the objective is to become a healthy, slim and happy person and to maintain this condition constantly.Remember that;
- Have a moment of relaxation-simply lie on the ground or the sofa, close your eyes and immerse yourself in the dark, try to present yourself in a certain hypnosis state;
- Visualize the desired result: write the expected weight and other parameters on paper, create a card of desires where you represent with a thin person;
- To properly formulate thoughts, use the phrases "I lost weight / lost weight", "I am a thin and healthy person", most often uses the words "health", "happiness", "harmony", "advantage", "objective" and other words that take place in the right way;
- Use mobile weight loss applications, they remind you of lessons, meals and will withdraw with images and motivating sentences.
It is also important to communicate with similar people, with people who, thanks to the exercises for having lost weight, managed to reach the goal, have managed to put themselves on the rails of a healthy diet and a lifestyle, are not missing this chance!