The finest waist, belly smooth, steep legs, firm Breasts, slim figure – the dream of many girls and women. If your forms are not perfect, but they are ready to work on your body, in order to achieve the estimated parameters 90*60*90 you need a low-calorie diet and a series of exercises for weight loss. This will help you get rid of extra pounds, increase skin elasticity and improve the General tone of the body. To lose we talk about how weight fast at home with the help of Fitness Training.
How right the own Fitness at home
Slimming is a long process that requires a combination of low-fat diet and physical activity. If you do not want to attend the Training in the gym, that will help in achieving the cherished forms of them, home-made, a set of exercises for weight loss. The process of fat burning was most effective in overweight and fell slowly and gradually, take note of the most important principles of athletic training, which is recommended by famous Fitness trainers and professional athletes.
Sustainable results for weight loss at home you can reach with a regular Fitness exercises. If you are just starting to play sports, then you will be the frequency of the lessons 2 to 3 times per week. Advanced Fitness Lady the number of training sessions can increase up to 5-6 times a mandatory day of rest The physical strain is not recommended, be gradually increased to overload the muscles and not lose Motivation, instruction in sports.
The duration of the training
The basic fat burning comes half an hour later, out of the classroom. So for fast weight loss gradually increase the duration of the training up to an hour to start with 30-40 minutes per day. During the lesson, pay attention to your health. Excessive physical strain can lead to unwanted injuries and a state of overtraining
Time to practice
The best time for employment of Cardio exercises in the morning, when the metabolic rate reaches a Maximum. So Training up to 12.00 hrs of the day will help you to increase with obesity, and muscle tone. The afternoon hours are more suitable to sporting exercises on the development of muscular dystrophy of the Reliefs and of the principle of mass. In addition, regular formal training will help you remove the psychological burden after a hard day's work. The optimum period of time for sports in the afternoons: from 16.00 to 20.00.
The objective and the variety of exercises
It is recommended that within a training session efficiently by working a group of muscles, and the burden is on the Rest of the body to distribute as a residual. For example, on Monday 80% of the time you shake the press, on Wednesday, the focus of the lower half of the body dedicate, and on Friday work on the muscles of the arms and chest. So, for a week, they are qualitatively all the main groups of muscles to tackle, without overtaxing your body from the exercise.
A balanced diet
If you are serious about losing weight at home, you can not without a knowledgeable restrictions in the diet. Exclude from the diet of harmful and calorie-rich foods, in addition to 1-2 times per week almost daily spend, start a food diary and observed daily for a common calorie content of their diet. All this will help you to lose weight quickly and reach the cherished forms.
Effective complex of exercises for losing weight at home
To get rid of excess weight, to work out at home, you can with the help of the complex of exercises for the different muscle groups. To select physical stress on their athletic training and the current state of health. To train if you just started, then you have enough to be 2-3 approaches till 10-15 time. If you drive long Sport, feel free to increase the number of sets and repetitions to the Maximum.
Complex exercises for the abdomen and flanks
Fat deposits on the belly and flanks – a headache for many women. The waist, and you remove the flabby belly can be reduced with simple and easy exercises for the abdominal muscles. Such regular exercise – effective means of curved folds on the sides. You increase the clamping force and elasticity of the abdominal muscles, make the waist thin and elegant.
A series of exercises for slimming stomach absolutely should be the muscles of the sporty elements in the upper die,the lower abdominal muscles and oblique abdominal. In the article "What kind of exercise you should do to get rid of belly fat and sides?", we have in Detail the specifics of the training for this problematic Zone. By get rid of this Fitness-exercises to remove belly and flanks, in your training plan, you fast, the extra fat deposits.
Workout, slimming legs, buttocks and hips
The additional inches to get rid of on the thighs and buttocks help to streamline simple and easy Fitness exercises. Pay attention to as a Training to reach a couple of times per week, and then quickly a good result. The best exercises for these problem areas are:
- Squats. While performing this exercise works most of the muscles of the legs (thighs and buttocks). That is why they are the most effective means for weight loss the legs. The deeper you squat, the more muscles works. As an additional burden on small weights is recommended.
- Lunges – a worthy addition to crouching. There are many variants of this exercise: forward, backward, to the right and to the left. The lower you squat during the attacks, the more effective the exercise for weight loss. Implementation of a sporting Element, make sure that the king was a meadow in a 90 degree angle in relation to the thigh, the back you just keep. For the preservation of the balance you hold in the backrest of the chair.
- Mahi – ideal for the elaboration of the most important muscles of the legs. The exercises can standing or lying down. If you want to improve the efficiency of your training, then teach you lunges, and Mahi in a Element.
For example,take a lunge backwards with the right foot, the Hand hold behind the back of the chair. On the inhale, lift the right foot to the heated seats in the front, on the exhale return to the starting position. This Option Fitness exercises are the qualitative development of the muscles of the hips and the buttocks.
Please note that in the following article, you will learn about the General recommendations on how to lose weight in the legs.
Simple and easy exercises for back and arms
Smooth back, strong muscles of the loin, rounded shoulders, and beautiful shape of the hands give the female figure a special beauty, harmony and charm. The right muscle groups, the improvement in the tone of the upper side of the body to strengthen and burn the excess fat will help you a set of exercises for weight loss with back and arms:
- Push-UPS – ideal for Training the muscles of the arms, chest, and back. As a Chief stress in this exercise, the weight of the body. If you support physically spent hard to do, then they are based on the sporting bench or table.
- Increases dumbbells offer a good isolated strain on the biceps and triceps. There are many variations of these exercises. The ascents to be done: direct or reverse grip in front of you, straight or bent elbow with the hands, because of the head, etc. you Choose the options at its sole discretion.
Remove the hand protection it is recommended that these exercises with the use of small weights and many repetitions. For example, 2-3 sets of 50-100 times with 2-3 kg. To work dumbbells, If you want to be muscular Relief, but at least repetitions with heavy weights. The burden in this case, you must select individually.
Toning exercises for men at home slimming
Gentlemen-a number of exercises to lose weight at home you should exercises cardiovascular stress and strength include. This approach to training is for the reduction of obesity and for the manufacture of powertrain indicators. Cardio training exercises good for the circulatory system and increase the General resistance of the organism. The Power complex, the increase in muscle mass and a beautiful relief muscles.
Effective exercises for men:
- Jumping rope or Jogging – ideal to warm up in front of the military complex. For the increase in physical activity, you use the interval approach to training, alternating different pace of teaching.
- Stretching or beams – effective exercise equipment for Training all muscle groups. Performing pull-UPS or pushups, you deal efficiently with the muscles of the chest, arms and shoulders. In addition, the leg in Gleisdorf is a good strain to give lift to the abdominal muscles and legs.
- Rod and dumbbells help to have a good view on the terrace with the help of isolated exercises for the muscles of the upper body. Good climbs dumbbells for biceps sitting down or on the incline bench, Romanian, or other types of push-rods to the triceps and back muscles proven. You can use various options for the grip of the sports equipment (Hammer, straight, backward), in order to the different muscles during the workout.
The regular implementation of this simple and easy exercises will help you to increase the beautiful topography of the muscles, strength and endurance. To achieve select just for an hour workout several times a week of good sporting results. Through such activities, you can easily keep your body in perfect shape.
Dance exercises to lose weight at home
Dance aerobics – a good way to quickly get rid of extra pounds. Such activities prevailing under the energetic and fiery music give a great boost of energy, to develop the plastic of the body and increase General resistance of the organism. In addition, the Fitness deal-dance, activate the metabolism and train the cardiovascular System.
Dance aerobics combines such genres like Latin, Samba, Rumba, Jazz and even classical ballet. You can select the dance, the like best and train to your favorite music. Moreover, dance exercises will give a good physical strain on all the muscle groups. During the class, you can burn large amounts of energy: up to 700 calories per hour. Therefore, these kind of exercises so popular with other Fitness.
Engage in Dance-aerobics allows you to the Fitness home Training Video popular stars or sports Club, under the guidance of an experienced instructor. If you Roll in good physical shape, so choose the active dancing, for example, Latin or Rock 'N'. If you just start Training, then you will approach a quieter direction – funky aerobics or belly dancing. Not to forget the mandatory warm-up and Stretching after sports. This allows you to the intense physical effort and Stress in the muscles to motor activity.
Losing weight at home requires a certain self-organization and discipline. Implement clear goals and define the tasks, and then in accordance with this Plan. On a regular basis the complex of exercises for fast weight loss and compliance with the low-calorie balanced diet, you can quickly reach the ideal body.