Exercises to lose weight at home

Fine waist, smooth belly, steep slopes, firm breasts – slim figure – the dream of many girls and women. If the modules are not perfect, but you are willing to work on your own body, to reach dear parameters 90*60*90 you will need reduced-calorie diet and a series of exercises for weight loss. This will help you to get rid of extra pounds, improve skin elasticity and improve the overall tone of the body. Let's talk about how to lose weight fast at home workouts fitness.

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How to properly deal fitness at home

Weight loss – a long process that requires a combination of low-calorie and physical exercise. If you do not want to attend courses of training in the gym, then to reach loved ones forms will help you at home exercises for weight loss. For the process of burning fat is done more efficiently and excess weight is decreased slowly and gradually, it is necessary to respect the fundamental principles of training recommended by famous fitness trainers and professional athletes.

The regularity of the lessons

Sustainable results for weight loss at home you can reach with regular fitness exercises. If you are just starting to do some sport, we recommend attending classes 2 to 3 times a week. The most advanced fitness lady can increase the number of workouts up to 5-6 times with the obligation of a day of rest. Physical activity is recommended to increase gradually, not overloading the muscles and not lose the motivation to attend the lessons of sport.

The duration of the exercise

Base of fat burning happens after about half an hour from the beginning of the lesson. Therefore, to the rapid weight loss begins with 30-40 minutes per day, gradually increasing the duration of exercise up to an hour. During the lessons, pay attention to your health. Excessive physical activity can cause injury, and the state of overtraining.

The time for the lessons

The best time to practice cardio exercises are the early morning hours, when the rate of metabolism reaches the maximum. So training up to the hours 12.00 of the day will help you cope with the extra pounds and improve muscle tone. The afternoon is more suitable for strength exercises and sports, aimed at the processing muscle relief and a set of mass. In addition, regular evening workout will help you relieve the psychological stress after a hard day of work. The optimal period of time for sports after dinner: from 16.00 to 20.00.

Set a goal, and a variety of workouts

A balanced diet

Recommended for training, quality and work a muscle group, and the load on the rest of the body supply the residue. For example, on the Monday 80% of the time you shake the press, Wednesday is the attention to the lower part of the body, and on Friday, it works on the muscles of the arms and chest. So for a week you quality work all the major muscle groups, without overloading the body exercises sports.

A balanced diet

If you are seriously decided to lose weight at home, can not do without competent limitations in the power supply. Eliminate from the diet are harmful and foods with high caloric content, a further 1-2 times during the week to spend the days of fasting, take a food diary and daily attention to the total calorie in your diet. All this will help you to lose weight quickly and reach dear forms.

An effective complex of exercises at home to lose weight

Get rid of excess weight, physical exercise at home is possible with the help of the exercises complete on different muscle groups. The physical load pick up, focusing on her athletic preparation, and health status. If you've just started training, this will be enough for 2-3 approaches for 10-15 times. If it is already time for doing sports, is to increase the number of series and repetitions to the maximum.

Full of exercises for belly and hips

The fat deposits on the abdomen and hips – headache to many women. To reduce the waist and remove the stomach flaccid is possible with the help of simple and easy exercises for the abdominal. To regular exercise is effective in protruding folds on the sides. They increase the tone and elasticity of the abdominal muscles, make the waist thin and graceful.

A series of exercises for slimming the abdomen must necessarily include sports articles printed the upper,lower abdominal and obliques. In the article "What exercises should I do to get rid of the belly and hips?" we examined in detail the characteristics of workout for this problem area. The addition of these fitness exercises for slimming the abdomen and hips in your training program, you will quickly get rid of excess fat.

Exercise for weight loss legs, buttocks, and thighs

Get rid of inches in the hips, and pull on the buttocks, simple and easy fitness exercises. Pay attention in training a couple of times a week, and then quickly achieve a good result. The best exercises for this problem areas are:

Squat
  • Squat. During the execution of these exercises works most of your leg muscles (thighs and buttocks). This is why they are the most effective means for weight loss of the legs. The deeper you squat, the greater the number of muscles to work. As an additional load, it is recommended to use small dumbbells.
  • Lunges – a worthy addition to the bending. There are many variations of this exercise: forward, backward, left and right. Below you squat during the summer, in the most effective way this is a exercise for weight loss. Running sports item, be sure that the knee was under an angle of 90 degrees with respect to the thigh, back straight. To maintain balance, grasp the backrest of the chair.
  • Mahi – great for study of the muscles of the legs. Perform exercises in standing or lying down. If you want to increase the efficiency of your workout, then align lunges, and mahi in a single element.

For example,do a lunge back with the right foot, with the hand to stand behind the backrest of the chair. On inspiration, lift the right foot forward during exhalation, to return to the starting position. This option fitness exercises gives a quality of processing of the muscles of the thighs and buttocks.

Please note that in the article to know the common guidelines, how to lose weight in the legs.

Simple and easy exercises for the back and arms

Smooth back, strong muscles of the back, the shoulders rounded and beautiful form of the hand make the figure feminine singular beauty, harmony and charm. Strengthen muscle groups, improve the tone of the upper part of the body and burn the excess fat help you a series of exercises for the weight loss of the back and arms:

  • Push-ups – great for the training of the muscles of the arms, chest and back. As the main complication in this exercise, does the weight of the body. If it is physically difficult to do push-ups from the sex, to lean to the sport bench or a table.
  • Climbs handlebars give a good independent of the load on biceps and triceps. There are many variations of these exercises. Updates are performed: direct or reverse grip in front of him, straight or bent elbows with the hands behind the head, etc. Choose the options at its sole discretion.
Climbs handlebars

Slimming the hands of these exercises you should run with the use of small dumbbells and lots of repetitions. For example, 2-3 approach 50-100 times with dumbbells 2-3 kg. If you want to work the muscle relief, then you need to make a minimum of repetitions with heavier weights. The load in this case, you must individually chosen by them.

Strength exercises and men for weight loss at home

Male set of exercises for weight loss at home should include cardio-loading and strength training exercises. This approach to training is effective for lowering the excess weight, and for the development of power performance. Cardio exercises trained perfectly the the circulatory system and increase the general resistance of the organism. The engine is, the complex gives an increase in muscle mass and a relief of the muscles.

Effective exercises for men:

  • Jumping rope or jogging is a great option for the warm-up before strength of the structure. To increase physical activity use the interval approach to training, alternating different pace of the lessons.
  • Horizontal bar or parallel – efficient sports equipment for training all muscle groups. Performing a pull-up or push-up, is qualitatively will work the muscles of the chest, arms, and shoulders. In addition, it raises a leg in the visch give a good workout for abs and legs.
  • Barbell and dumbbells will help you get a good relief with the help of an isolated exercises for the muscles of the upper part of the trunk. Well demonstrated increases of dumbbells for the biceps seated or on a bench inclined, Romanian or other types of traction rod on the triceps and back muscles. Use several options of the socket sporting shells (hammer, direct, reverse), in order to touch the various muscles during the workout.

The smooth execution of these simple and easy exercises will help you obtain a beautiful relief of the musculature, to increase strength and endurance. Simply highlight an hour of workout a few times a week to get good results in sports. Thanks to these activities, you will easily be able to keep the body in perfect shape.

Aerobic dance

Dance exercises to lose weight at home

Dance aerobics – a good way to quickly get rid of the extra pounds. These activities under the vigorous and exciting music to give a huge charge of cheerfulness and will develop the plasticity of the body and increase the general resistance of the organism. Also, doing dance-fitness, activate your metabolism and train the cardiovascular system.

Dance aerobics combines this direction, such as Latin, samba, rumba, jazz and even a classical ballet. You can choose exactly the type of dance that is most pleasing and train your favorite songs. Moreover, dance exercises give a good physical activity for all muscle groups. During a lesson, you can burn a large amount of energy: up to 700 calories in an hour. Therefore this type is so popular among the other fitness exercises.

Dance aerobics can be at home, with video-workout stars fitness, in the gym or under the guidance of an experienced coach. If you are in good physical shape, choose active dance, for example, Latin or rock-n-roll. If you only start to exercise, is the approach of a more peaceful direction – funk-aerobics or dance oriental. Don't forget to make it legally binding that the exercise stretching, before and after lessons. This will allow you to adapt to an intense physical effort and relieve tension in the muscles after physical activity.

Slimming in the house requires a bit of self-organisation and discipline. Ask clear objectives and define the tasks necessary, and then clearly act on the basis of this plan. Doing exercises regularly complex for rapid weight loss and adhering to a low-calorie diet balanced, you can quickly reach the perfect body shape.