We choose the best practice in a campus for weight loss of women at home

A beautiful shape and a thin body is a dream!

But if a full female with an unhealthy face is reflected in a mirror, it means that it is time to change for better.Work, housekeeping requires a lot of time.But your training time can be found.We will tell you how to return your figure without going to the gym.

Where to start playing at home for a girl

The most important thing is the mood.If you do not believe in your strength, nothing will work.You need to choose a place for your training in the apartment, buy special clothes, a rug, dumbbell, ribbon or a rope.

If it is not possible to buy all the goods, you can use a liter plastic bottles of water instead of a dumbbell, and the rug can easily replace a thick towel.As soon as the opportunity arises, it is necessary to get sports equipment, it will give more confidence and desire to play the game.

The place for classes should be in a bright room, quite free.Before and after each training, the room should be carefully ventilated.

Nutrition and physical activity

A few years ago, the principles of proper nutrition came into fashion.And this is not surprising, the balanced menu not only helps to be saturated, but also helps in losing weight.

The basic principles of proper nutrition are the technique of hearty food, they should be at least 6 per day:

1. First, you need to have breakfast.It triggers all the metabolic processes of the body in the morning.Ideal dishes for breakfast can be porridge, fried eggs or omelets.You can eat again in a few hours.Green tea with fruit salad, curd, mint is suitable.
2. Lunch required meat, but not fat, fried pork.For PP, it is better to use chicken.
3. The fourth food is vegetable or purely fruit dishes.
4. The next dinner may include ripe fish, light side dishes or dairy products.
5. The final food can also be saturated with vegetables.After that, you can drink 1 cup kefir.

All exercises that help get rid of extra pounds at home are focused on losing weight.These include active swings with hands and lungs, jumping on rope and once.

Sports complex for every day at home

Since childhood, we are familiar with exercise.After all, in kindergarten, the teachers showed how to knead their hands and feet.The first training for weight loss at home can be started with a warm -up.Knead all the muscles of the body for fifteen minutes.

Practice should be done every day at the same time for the purpose of combating extra pounds.

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

Simple for beginners and complete

Those who are just starting to turn their body into an ideal, they get tired of long training quickly, so only three exercises can be included in the complex. A compulsory warm -up begins a complex of physical exercise:

1. Stand in the rack: The legs are placed on the shoulder width, lower your hands on the seam.Slowly breathe and start raising your hands.Raise and straighten your hands, hold them in this position for several seconds, reduce them.This practice helps improve hands relief.
2. The second step may be inclined to the front of the body.This is an easy exercise, during which you can try to hold your feet with your hands.Thus, flexibility develops.
3. The third stage is squat.Improving flexibility, improving flexibility.A short secret: squats help the intestines speed up their work, so life was not wasted in the body.If you squat daily according to a person personally compiled for a girl, then after 6 months you can achieve excellent results.The buttocks will pull, the muscles will be strong, and the legs will become more rigid.

To burn under leather fat

Intensive training, which can be done every other day, must have two goals - burning fat and pumping muscles.

To successfully get rid of subcutaneous fat deposits, long -term cardio training and low -carb diet are used.Some nutritionists recommend training on an empty stomach, while other doctors make recommendations to increase cardio training time.

Counterly selected classes will help get rid of fat deposits:

1. Cardio,It is either a run on the spot or works on the exercise bike.Such training time is 40 minutes to one hour and one and a half hours.First 40 minutes of muscle heating and strengthening the cardiovascular system, and then fat begins to burn intense.
2. Slow cardio training on an empty stomach,This type of exercise, for example, is fast walking.A large plus of such training is that you do not need to go to the gym, you can walk around the house.If you have a dog, you can go right in the morning, without breakfast, go for a walk with a quick step with your favorite pet.

Power on all groups of muscle for relief

After a mandatory cardiranjminka, you can start practicing for the purpose of improving body relief.

For classes, you need to buy small dumbbells weighing 1 kg.They can successfully replace bottles filled with water.Gradually, the weight of the dumbbell should be increased or added to each force exercise.

For a beautiful area of buttocks - Squats with dumbbells.We reduce hands with dumbbells in face and squat, during squat, we straighten hands with dumbbells and try to reduce it on the floor in front of us.Repeat three times, squat fifteen times.

For relief of hands,Lifting and reducing dumbbells, push -ups from the floor, bar exercise.Read more about practice to lose weight by link.

Planck - Calculate a unique exercise For all body muscles, The only difficulty is to hold for at least 40 seconds.To perform the bar, you must stand in the rack, such as squeeze, and freeze.It is necessary to see that the priest does not stick out and does not bend back.The body is extended to a straight line under the slope.The bar is performed on the outside hands, slowly switching to exercise on the elbow.

We lose weight at home: effective training for fat and weight loss schedule

Suitable for initial training that do not require good physical preparation and endurance:

1. circle,Working with a circle helps to throw extra pounds that settled tightly at the hips and waist.You can bend the circle for more than 20 minutes a day.
2. Plank,Any woman can stand in the bar, even the most inexperienced, but you can start from 20 seconds a day.
3. Twins,To wave your legs - lessons are easy, and slow exercise will help reduce the amount of subcutaneous fat at any age.
4. bends over,To bend forward, trying to embrace your feet - such an exercise is useful to reduce the fat layer and strengthen the calf muscles.
5. Press pumping,The most simple press exercise will not give us beautiful cubes immediately, but will help accelerate fat combustion, outline the waist and strengthen the muscles of the case.

The load must correspond to age.You can start practicing during a teenager.

Up to 30 years

A girl under the age of 30 is still quite young and active, and muscle fibers are very elastic.At this age, losing weight using traditional cardio training is quite easy.

The cardiovascular system has not yet deteriorated, so the girl is capable of walking with a quick step in at least 40 minutes.

Active practice, such as swinging with weapons and legs, squats, jumping jumping, are quite suitable for those who are not yet 30 years old.

You can use a special text for the stomach press.Using this exercise, you can strengthen the internal muscles of the press and remove the extra centimeters from the sides in a short time.To do this exercise, you need:

• Lie on a rug or a large towel;
• We bend the legs in the knees, put them on the width of the shoulders;
• We placed our hands behind the head;
• Slowly lift your feet when exhaling;
• Fix them for a few seconds;
• Gradually less on inspiration.

We exercise fifteen times in three approaches with a small break.

At the age of 30-40 years

After 30 years, the human muscles lose their elasticity and become more complex to return it.The metabolism slows down, the body does not process the incoming food so quickly, so after 30 years it should be more careful about its nutrition.

Effective exercises for weight loss at home can become:

1. Compulsory daily warm -up. Due to the fact that muscles are no longer so elastic, it is impossible to immediately start intensive classes, at least 5–11 minutes it is necessary to heat your body.
2. Squats. If the pressure allows, they can be done at any age.
3. Further inclination. A very effective activity to strengthen the lower back.
4. Two with weapons and legs.
5. Exercise with dumbbells. The optimal weight of dumbbells for exercise should be 2 kg.

40-45 years later

The entire women who reach the age of 40, never have any desire to return the pre -form.He believes that it is already impossible to keep the figure in order after 40 years.However, it is not so.Many dietary doctors recommend playing games at any age.A game figure and fit muscles can expand youth.

Exercise for women should not be too intense after 40 years.Warm up can start with easy exercise:

1. For 15 seconds to right to right, then circular head movement from right to left.This exercise helps to spread the neck muscles and increase blood flow on the head.
2. Circular movement of hips and pelvis.Slow rotation of the hips, hands on the belt.You need to try to bend as much as possible, then slowly "move yourself" to the right.
3. Need to bend.It is necessary to bend as much as it turns out.
4. Squats.A very important part of training.Be sure to do 15 squats in each lesson.
5. Vacuum.One of the most interesting exercises, it helps pump the muscles of the internal press and reduce the fat layer on the abdomen.Vacuum is done 3-4 times a day.Lying on your back, bend your feet in your knees and take out the whole air out of yourself.To pull the stomach, as he "clings to the spine."Stop your breath in this position for at least 40 seconds.If it does not work, you can gradually breathe the air, but without resting the internal muscles.The next day, you may feel a pleasant pain inside, and the stomach will slowly become more fit.

In 40–45 years, a set of weight loss exercises purposeful for women is included in two stages: power classes with cardio and dumbbells with aerobics elements.The weight of the dumbbell should not exceed 1 kg, the time of exercise is at least 3 minutes.

Tips to play games at home

Training at home is possible under necessary conditions.In addition, you can use techniques such as:

1. Water.During the classroom, water is necessary, but you need to drink a little with small sips.It is better to prepare a bottle of water in advance, not to be distracted by training and not walk in the kitchen.
2. If the weight "increases", do not do it with conclusions and throw classes.The correct weight loss is 1 kg per week.In a month, you can throw 4-5 kg without the use of additional stimulating agents.
3. You cannot take pills for weight loss, laxative and diuretic.They work immediately, but the body is very large.

It is best to start playing under your favorite television program or series.Therefore, training will be passed almost irresponsibly.Gradually, you can leave the television series when the game becomes a habit.

Fitness trainer Harle Portnak

It advises to always stay awake and be full of strength for those who are prescribed.The main wish is to make at least 10,000 stages per day, in addition to compulsory training.Special electronic fitness braces can help it.The coach suggests using any free minutes to walk in fresh air.

Pilates coach kit rich

It recommends taking daily training or running 5 km for 30 minutes.Not a single training can be remembered, otherwise the desire to continue conflict with extra weight will disappear immediately.If you are running optionally and a 30 -minute lesson then the effect of classes will be more noticeable.These tips are good that you do not need to go to the gym for their performance.

Certified coach Jessica Smith

Do not focus on calculating calories.All ideas should be thrown out of your head with each training session.It is better to think about your health that training, how to improve health after lightness in the body.A positive outlook will help in quickly and prolonged shape.

key findings

Losing weight at any age will requirely give positive results.

We remember what is important for girls at home to plan an effective training plan for weight loss and weight loss:

1. First you need to change nutrition, add fresh vegetables and fruits to your diet, changing the cake on yogurt is quite possible.
2. Running into the game immediately is wrong.It is filled with sprains, not only muscle pain.Internal organs are gradually increasing fats, so emergency weight loss as intensive training with heavy loads can only damage the cardiovascular diseases.
3. If you start with a 15-minute warm-up and gradually increase training time, it will help make your dream figures in a very short time.
4. The most important thing is not to give up!