A sharp desire to lose weight arises not only in women, but also in men.Someone lacks harmony and self -confidence, and for someone it is important to restore health, to live completely or to give birth to a child, for example.But often the first thing that comes to mind is that who want to lose weight, strenuous nutrition from incredible content to fasting.
But only a few people think - in addition to changing your daily diet, you have to take care of physical activity.This is not necessary to buy expensive subscriptions for the gym.It is sufficient to study a number of exercises for weight loss at home.The desired results can only be achieved with a competent combination of appropriate nutrition and moderate physical activity.
Where do you start?
Exercise on weight loss is not the first goal, they do not have to be met for statistics, everything should go in a complex and pleasure.With this attitude you can achieve results - everything has to be done as desired and not done by strength.What can I say about diets?First try the following:
- Stop thinking and starting to act;
- Eat often, but in small portions, strangely, it is;
- After all, they exclude flour products from nutrition, fat and spicy foods;
- Don't eat for pleasure either, you wanted bread or dumplings for health and do not imagine.But do not abuse;
- Start doing a little when it is 10-15 minutes a day, and this is already a performance.
- You need a good mood for sports - not in force;
- Enter the load every day;
- Drink more water, up to two liters;
- Self -Control will definitely be useful.
Everything happens very easily - at the moment after reading the article, going for a walk, going to the store or the market, vegetables, fruit, olive oil, green, nuts and black chocolate tiles bite to increase the mood.It is not necessary to create additional stress for the body, it is enough in life.
Inventory that will prove useful in a new sports life
To start losing weight, it is not enough to change your diet and achieve the refrigerator with useful products.The right articles should appear in your house.What is useful for daily sport:
- Carpet or karemate, comfortable for stretching exercises to carry out exercises to pump the press;
- Dumbbell, buy the first lungs of 1-2 kg, suitable for women and 3-5 for men;
- New sportswear is very important for stimulus and convenience.
- A tire with a weight of 1-2 kg, not easier.
In the future, an elastic ribbon, a leap, a fit ball and other simulators can be useful, but at the beginning and the first list will be enough.Also pay attention to the place where you carry out or plan training.Here it should be pretty light, spacious, clean, the possibility of ventilating the room should be possible.Clean here every day here - this is also an additional load on the body.
Which exercises are suitable for at home?
At home you can do all the exercises that are taught in sports.We have collected the best exercises for losing weight for you and thank you for some of the most important useful body habits after you have developed your body.
So the very first and necessary habit is a warm, without it cannot start to practice at all.Dissage inclination, run on the spot, jump, move your arms and neck.The warm up should take at least 15 minutes.Now a number of classes.
Squat.Oh yes, these simple but many hated squats.However, this is one of the effective exercises.I crouch properly so that the hips are parallel to the floor.First you can crouch on a chair, such an exercise is repeated 10-15 times in one approach.Later, increase the load to 20-30 squats at the same time.
Planck.A classic exercise to strengthen all muscle groups.It is sufficient to put on the bottom of the forearm parallel to each other and increase the body and put your legs on your socks.You have to hold at least one and a half to two minutes.But this is at the beginning, gradually you have to increase the execution time.
Bridge.When you lie on your back, you have to rest your arms and legs on the floor and raise the pool up.Such exercises should not be 15-20.
Press.Another not everyone has a favorite, but a very effective activity to lose weight.They lie up their legs on their backs.Alternatively, without touching the floor, lower your legs.Now put your arms behind your head, bend your legs on your knees, take a hill in the floor and lift the body.
By the way, plus a useful habit - courses should go through at least half an hour.So if you enter the rhythm of a new life, then take it on a rule.
To lose weight, it is important to deal with dumbbells.They increase the cargo and give the muscles the sound.So, rough.When exhaling, lift your hand on the shoulder, when inhalation - lower them.Alternately carry out the exercise at least 10-15 times per hand.
Here too the right habit - follow your breath, this makes the exercise easier and you don't get tired so quickly.
Again, the task with dumbbells is to bend your hands in a horizontal position.Put two chairs nearby as a sports bank.Lay on your back with your back and stretch your arms on the sides so that the elbows rotate under the body.Breathe out - connect your hands in front of you, breathe in - lower it to its original position.Such movements are useful to strengthen the breast.
Lesson for the back: Your starting position is the legs that are slightly curved on the knees and are placed on the width of the pelvis.The blades must be connected, smooth the back and be bent a little.The hands are lowered in the hands.Exhale - distribute your arms on the pages, breathe in - return to its original position.
These simple exercises on weight loss, provided that your daily execution can provide a result in a few weeks.Note that there should be several exercises in your complex for each muscle group and general strength classes.
The last phase of the training
This is an important point because you have to complete the training with training exercises correctly.Better the inclinations, shake your hands, slowly go into a circle, make circular movements of your neck, smooth out your shoulders, fold your shoulder blades, think of the plan for tomorrow.After all, this is an important question - if it is better and more convenient to charge what should be included in the complex that could not be done today, but we have to repeat it tomorrow.Analyze the day.As you think you sit in the Lotus pose, lower your hands on your knees, close your eyes, concentrate and put in silence for a few minutes.Now you are slowly climbing and you can go to the shower.The shop is over today.Or do you want to repeat?
Psychological mood
Grinding exercises at home not only include physical activity and the right nutrition, and psychoemotional mood is also important.Classes from the area of automatic orientation do not interfere:
- Losing weight is not a goal, the goal is to become a healthy, slim and happy person and constantly maintain this condition.Remember it;
- Stand up for a moment of relaxation - just lie on the floor or on the sofa, close your eyes and plunge into the darkness, try to introduce yourself to a certain state of hypnosis.
- Visualize the desired result: Write the expected weight and other parameters on paper, create a card of wishes on which you represent yourself with a slim person.
- Give the thoughts correctly and use the phrases "I lost weight/weight", "I am a slim and healthy person", use the words "health", "happiness", "harmony", "use", "goal" and other words that occur in the right way.
- Use mobile loss of weight applications, remind you of classes, meals and cheerfully with motivating images and phrases.
It is also important to communicate with people with people who, thanks to exercises to lose weight, have achieved the goal of reaching the rails of a healthy diet and a healthy lifestyle and not missing this opportunity!