The sharp desire for weight loss occurs not only in women but also in men.Someone lacks harmony and self -esteem, and for someone it is vital to restore health, to live completely or, say, to give birth to a child.But often the first thing that comes to the minds of those who want to lose weight is the exhausting diets with incredible content to an empty stomach.
But few people think - in addition to changing your daily diet, you have to take care of physical activity and you do not need to buy expensive fitness subscriptions, it is enough to study a set of weight loss exercises at home.Only with a competent combination of appropriate nutrition and moderate physical activity can the desired results be achieved.
Where do I start?
Weight loss exercise is not the first goal, they do not need to be performed for statistics, everything should move in complex and pleasure.With this regard, you can achieve results - everything must be done as desired, not through strength.What can I say about diets.First, try the following:
- Stop thinking and start acting;
- Eat frequently, but in small portions, however strange - it works;
- Finally, exclude flour products from diet, fat and spicy foods;
- Eat for pleasure-if you still wanted bread or dumplings to eat for health and do not reproach yourself.But do not abuse;
- Start doing a little, let it be 10-15 minutes a day and this is already an achievement;
- You need a good mood for sports - do not participate in force;
- Apply the load every day;
- Drink more water, up to two liters;
- Self -control will definitely be helpful to you.
Everything happens very simple - at the moment, when you read the article, go for a walk, go to the store or on the market, bite vegetables, fruits, olive oil, green, nuts and black chocolate tiles to lift your mood.It is not necessary to create additional stress for the body, it is already enough in life, it just gradually restores it along the healing pathway, and then the weight loss mechanism will start alone.
Inventory that will be useful in a new sports life
To start the path of weight loss, it is not enough to just change your diet and evaluate the refrigerator with useful products, the right items should appear in your house.What is useful for everyday sports:
- Carpet or Karemat, convenient for stretching exercises, to perform the pumping exercises;
- Dumbbells, buy first lungs of 1-2 kg, suitable for women and 3-5 for men;
- New sportswear is very important for stimulus and convenience;
- 1-2 kg hoop, no easier.
In the future, an elastic ribbon, jump rope, fitball and other simulators may be useful, but for starters the initial list will have enough.Also pay attention to where you are conducting or planning to conduct training.It should be quite light, spacious, clean, the possibility of ventilation of the room should be possible.Do clean here every day - this is also an additional load on the body.
What exercises are suitable for home?
At home, you can do all the exercises that are taught in sports.We have collected for you the best exercises for weight loss and some of the most important useful body habits after the development of their body will say thank you.
So, the first and necessary habit is warm -Up, without it you can't start practicing at all.Distract the slopes, run to the place, jump, move your arms and neck.The warm -up should take at least 15 minutes.Now a set of classes.
Squats.Oh, yes, these simple but very hated squats.But this is one of the effective exercises.Cut properly so that your hips are parallel to the floor.At first you can squat in a chair, such an exercise is repeated 10-15 times with one approach.Later, increase the load to 20-30 squats at a time.
Planck.A classic exercise aimed at strengthening all muscle groups.It is enough to put on the floor of the forearm parallel to each other and lift the body by placing the legs of the socks.You should last at least one and a half to two minutes.But for a start, you must gradually increase the execution time.
Bridge.When lying on your back, you should rest your hands and feet on the floor and lift your pelvis high up.Such exercises should be 15-20 no less.
Press.Another not everyone has a favorite but very effective weight loss activity.Lying on the back lift your legs up.Alternatively, without touching the floor, lower your legs down.Now put your hands behind your head, bend your legs on your knees, take a hill on the floor and lift your body.
By the way, plus a useful habit - the classes have to go through 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 deal with dumbbells, they will increase the load and give the tone to the muscles.So, get straight, spread your legs -width off, dumbbells in your hands, your palms are facing you.On the exhalation, lift your hand to the shoulder, on the inhalation - lower it.Do the exercise consistently, at least 10-15 times by hand.
And here, the right habit - follow your breath, this will make it easier to exercise and you will not get tired as quickly.
Again, the task of dumbbells is to bend the hands horizontally.Put two stools nearby as a sports bench.Lie on them with your back and straighten your hands from the side so that the elbows turn under the body.Exhale - connect your hands in front of you, lift it - lower it in your original position.Such movements are useful for strengthening the breast.
Back Lesson: Your starting position is the legs slightly bent at your knees, placed on the width of the pelvis.The blades should be connected, straighten your back and bend a little.In the hands - dumbbells are descended down.Exhale - spread your hands from the side, inhale - return to your original position.
These simple weight loss exercises, provided that their daily performance can produce results in a few weeks.Note that your complex should have several exercises for each muscle group, as well as general reinforcement classes.
The last stage of training
This is an important point because, as you have to complete the training properly, using exercise for exercise.Dear again the inclinations, shake your hands, walk slowly in a circle, make circular movements on your neck, straighten your shoulders, fold the shoulder blades, think about the plan for tomorrow.After all, this is an important question -when it is better and more comfortable to start charging, what exactly should be included in the complex that could not be done today, but we must repeat it tomorrow.Analyze the day.As you think, sit in the lotus position, lower your hands on your knees, close your eyes, concentrate and sit in the silence for a few minutes.Now slowly rise and you can go in the shower.Charging is over today.Or do you want to repeat?
Psychological
Home weight loss exercises include not only physical activity and proper nutrition, and psycho -emotional mood is also important.Classes from the Automatic Training Field will not interfere:
- Weight loss is not a goal, the goal is to become a healthy, slender and happy person and constantly maintaining this condition.Remind yourself;
- Arrange for yourself a moment of relaxation - just lie on the floor or sofa, close your eyes and immerse yourself in the dark, try to enter into a certain state of hypnosis;
- Visualize the desired result: Write the expected weight and other paper parameters, create a wish card where you present yourself with a slender person;
- Properly formulate thoughts, use the phrases "I lost/weakened", "I am a slender and healthy person", more often I use the words "health", "happiness", "harmony", "benefit", "goal" and other words that will be placed in the right way;
- Use mobile weight loss apps, they will remind you of classes, eating and cheer with motivating photos and phrases.
It is also important to communicate with such people, with people who, thanks to weight loss exercises, have been able to achieve the goal, have been able to get on the rails of a healthy diet and lifestyle, do not miss that chance!