Sharp desire to lose weight arises not only in women, but also in men.One has no harmony and self -confidence, and for someone important to restore health, live in full or, say, give birth.But often the first thing that comes to the minds of those who want to lose weight is to eat incredible food, to fast.
But some people think - in addition to changing your daily diet, you need to take care of physical activity, and for this you don't have to buy expensive subscriptions to the gym, it's enough to study a set of exercises for weight loss at home.Only with the right combination of nutrition and moderate physical activity, the desired outcomes can be achieved.
Where to get started?
Training for weight loss is not the first goal, they do not need to be met for statistics, everything should go in complex and fun.With this attitude, you can achieve the results - all of which must be done according to the will and not through violence.What can I say about a diet.First, try the following:
- Stop thinking and start acting;
- Eat often, but in small portions, weird enough - it acts;
- Finally, excluding flour products from food, fatty and spicy foods;
- Eat for fun-if you want bread or dumplings for your health and don't criticize yourself.But don't abuse;
- Start doing a little-leave 10-15 minutes a day, and this is already a achievement;
- For sports, you need a good mood - don't take effect;
- Enforce daily loads;
- Drink more water, up to two liters;
- Self control will definitely be useful.
Everything is very easy -now, after reading the article, goes walking, goes to the store or to the market, bite vegetables, fruits, olive oils, vegetables, nuts and black chocolate tiles to improve mood.There is no need to put extra pressure on the body, enough in life, just gradually rebuilding in the healing path and then weight mechanism will begin by itself.
Inventory that will be useful in new sports life
To start a lose weight, it's not enough to change your diet and score the refrigerator with useful products, the right stuff should appear in your home.What is useful for daily sports:
- carpet or caremat, easy for stretching exercises, for training to pump newspapers;
- Dumbbells, buy 1-2 kg first lungs suitable for women and 3-5 for men;
- New sports sports are very important for stimulation and convenience;
- Loop weighing 1-2 kg, not easy.
In the future, elastic ribbons, jump ropes, fitballs and other simulators may be useful, but for the start and the initial list will be enough.Also note the place where you run or plan to conduct training.Here it should be quite light, spacious, clean, the opportunity to move the room is possible.Cleaning here every day - this is also an additional burden on the body.
What kind of training is right for home?
At home, you can do all the exercises taught in sports.We have collected for you the best exercises for weight loss and some of the most important body habits, after developing their bodies will thank you.
Therefore, the first and necessary habits are warm, without it, you cannot start practicing at all.Disces millts, run in place, jump, move your arms and neck.The warm should take at least 15 minutes.Now is a set of classes.
Squats.Oh yes, they are simple, but many squats are hated.But this is one of the most effective exercises.Refresh properly so that the hips are parallel to the floor.Initially, you can squeeze in a chair, such exercises are repeated 10-15 times in one approach.Then, increase the load to 20-30 squats at a time.
Planck.Classical exercises aimed at strengthening all muscle groups.It is enough to place on the floor of the lower arm in parallel to each other and raise the body, setting the feet in the socks.You need to last at least one and a half to two minutes.But this is for the beginning, gradually you need to improve the implementation time.
Bridge.Lying on your back, you need to rest your hands and feet to the floor and lift the pelvis high.Such training should be 15-20 no less.
Press.Another not everyone has a favorite activity, but it is very effective in losing weight.Lying on your back raises your feet.Often, without touching the floor, lower your feet down.Now place your arm behind your head, bend your feet on your knees, take the hill to the floor and lift the body.
This way, coupled with a useful habit - the class should go through for at least half an hour, so when you enter the rhythm of a new life, then take the rules.
To lose weight, it is important to deal with dumbbells, they will increase the burden and provide muscle tone.Therefore, becoming straight, spreading your shoulders besides, dumbbells in your hands, palms turn to you.In breathing, lift your hands to the shoulder, on the inhalation - lower it.Do the exercises alternately, at least 10-15 times per hand.
Here again, the right habit - follow your breath, this will make you easier and you will not get tired too fast.
Again, the task with dumbbells is to bend your hands in a horizontal position.Put two stools nearby as a sports bench.Lie on them with your back and straighten your arms to the side, so that the elbows turn under the body.Exhale - connect your hand in front of you, inhaling - lowering it to its original position.Such movements are useful for strengthening the chest.
Lesson for back: Your starting position is a slightly bent foot on the knee, placed on the width of the pelvis.The blade needs to be connected, straightening the back and bent slightly.In hand - dumbbells, hands are lowered.Exhale - Spread your arms to the side, inhaled - back to its original position.
This simple exercise is for weight loss, provided that their daily implementation can provide results in a few weeks.Note that in your complex there should be some exercises for each muscle group, as well as general reinforcement classes.
The final level of training
This is an important point, because, as you need to complete the training properly using exercise exercises.Dear more tendency, shake your hands, walk slowly in a circle, make a circular movement of your neck, straighten your shoulders, fold the shoulder blade, think about the plan for tomorrow.After all, this is an important question - when it's better and easier to start charging, what actually needs to be included in the complex, which can't be done today, but we need to repeat it tomorrow.Analyze the day.As you think, sit on the lilies, lower your hands to your knees, close your eyes, focus and sit still for a few minutes.Now slowly go up and you can go to the bathroom.The filling is over today.Or want to repeat?
Psychological atmosphere
Home slimming exercises include not only proper physical and nutrition, and Psycho -Emotional mood is also important.Classes from Auto Fields -Training will not interfere:
- Losing weight is not a goal, the goal is to be a healthy, slippery and happy person and maintain this condition.Remind yourself of this;
- Organize your own moments - just located on the floor or sofa, close your eyes and plunge into darkness, trying to introduce yourself to certain conditions of hypnosis;
- Imagine the desired results: the heavy writing and other parameters on the paper, create a desire map where you describe yourself with a slim person;
- Formulate proper thinking, use the phrase "I lose weight/weight", "I'm a slim and healthy person", more often using the words "health", "happiness", "harmony", "benefits", "goals" and other words that will be set correctly;
- Use mobile weight applications, they will remind you of classes, food and cheering by motivating pictures and phrases.
It is also important to communicate with people who love it, with people who, thanks to training for weight loss, achieving goals, successfully gaining a healthy diet and lifestyle, don't miss this opportunity!