The sharp desire to lose weight arises not only for women but also for men.Someone lacks harmony and self -confidence, and it is important for someone to restore health, to live fully, or, say, give birth to a child.But often the first thing that comes to mind for those who want to lose weight is a tiring dietary diet until starvation.
But only a few people think - in addition to changing your daily diet, you have to take care of physical activity, and there is no need to buy expensive subscriptions in order to do this in the gym, it is enough to explore a set of exercises for weight loss at home.Only with a competent combination with proper nutrition and moderate physical activity can the desired results can be achieved.
Where to start?
Weight loss exercises are not the first goal, they do not have to be performed in statistics statistics, everything should be difficult and joy.With this attitude, you can achieve results - everything should be done at will, not by force.What can I say about diet.Try the following:
- Stop thinking and starting to act;
- Eat often, but in small portions, strangely - it works;
- Finally, exclude flour products from diet, fatty and spicy foods;
- Eat joy if you still wanted bread or dumpling food for health and not extend yourself.But would not be abused;
- Start doing a little to make it 10-15 minutes a day, and it's already an achievement;
- For sports you need a good mood - do not get in power;
- Follow the cargo every day;
- Drink more water, up to two liters;
- Self -control will definitely be useful.
Everything is very simple - now, as you read the article, go for a walk, go to the store or to the market, bite vegetables, fruits, olive oil, greens, nuts and black chocolate tiles to raise your mood.There is no need to create extra stress on the body, it is already sufficient in life, simply to gradually restore it on the healing path, and then the lost weight mechanism will begin by itself.
An inventory that will be useful in a new sports life
It is not enough just to change your diet and to evaluate the refrigerator with useful products, your home should appear in the right items.Which is useful for everyday sport:
- carpet or karemat, comfortable stretching exercises, pressing exercises for pressing;
- Dumbbells, buy the first lungs with 1-2 kg of suitable women and 3-5 men;
- New sportswear is very important for stimulus and convenience;
- The hoop weighing 1-2 kg is not easier.
In the future, elastic tape, jump rope, phytball and other simulators may be useful, but the application of the start and original list will be enough.Also pay attention to the place where you are guided or planning to do training.Here it should be quite light, wide, clean to allow the room to be ventilated.Do cleaning here every day - it is also an extra 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 compiled the best exercises for you for weight loss and some of the most important useful body habits after their body development will say thank you.
So the very first and necessary habit is warm, without it you cannot start practicing at all.Spread the bent, run in place, jump, move your hands and neck.The warm -up should last at least 15 minutes.Now a set of classes.
Squats.Oh yes, they just, but many hated squat.But this is one of the effective exercises.Sprinkle properly so that the hips are parallel to the floor.At first you can squat at a chair, this exercise is repeated 10-15 times in one approach.Later, increase the load to 20-30 squat at a time.
Plank.A classic exercise aimed at strengthening all muscle groups.This is enough to place the forearm floor parallel to each other and lift the body by installing the feet on the socks.You should hold at least one and a half to two minutes.But it is for the beginning, you need to gradually increase the execution time.
Bridge.When lying on your back, you should leave your hands and feet on the floor and lift the pelvis high.Such exercises should be 15-20 no less.
Press.Not everyone is a favorite but very effective activity for weight loss.While lying on your back, lift your feet up.Lower your feet down, alternately, without touching the floor.Now put your hands behind your head, fold your feet at your knees, take the mountain floor and lift your body.
By the way, as well as one useful habit - classes have to go through for at least half an hour, so when you enter the rhythm of a new life, then accept that rule.
To lose weight, it is important to deal with the dumbbells, they will increase the load and give the muscles tone.So, become straight, spread your feet shoulder width, dumbbells, wrists turn to you.When exhaling, lift your hand to your shoulder, inhaling - lower it.Do the exercise alternately, at least 10-15 times in one hand.
Again here, the right habit - follow the breath, it will make the exercise easier and you will not get tired so quickly.
Again, the task with dumbbells is to bend your hands in a horizontal position.Place two stools as a sports bench nearby.Place them with your back and straighten your hands sideways so that your elbows turn under your body.Exhale - connect your hands in front of you, inhale - lower it in its original position.Such movements are useful for strengthening the breasts.
At the back: Your starting position is legs slightly bent at the knees, placed on the pelvis width.The blades must be connected, tightened and slightly bent.Hands - dumbbells, hands are lowered.Exhale - spread your hands sideways, inhale - return to its original position.
These simple weight loss exercises provided that their daily exercise can produce results in a few weeks.Note that each muscle group should have multiple exercises as well as general strengthening classes.
The last stage of training
This is an important point because since you need to train properly with workout exercises.Dear tendency again, shake hands, slowly walk in a circle, make circular neck movements, straighten your shoulders, fold your shoulder blades, think about tomorrow's plan.After all, this is an important issue - when it is better and more convenient to start charging, which should be included in a complex that could not be done today, but we have to repeat it tomorrow.Analyze the day.While you think, sit in a lotus posture, lower your hands to your knees, close your eyes, focus and sit in silence for several minutes.Now slowly get up and you can go to the shower.Charging today is over.Do you want to repeat?
Psychological mood
At home, at home, slimming exercises include not only physical activity and proper nutrition, and psycho -emotional mood is also important.Classes from the auto training field will not interfere:
- Losing weight is not a goal, the goal is to become a healthy, thin and happy person and constantly maintain this condition.Remind yourself of it;
- Arrange the moment of relaxation - just sleep on the floor or sofa, close your eyes and dive into the dark, try to introduce yourself to a certain condition of hypnosis;
- Visualize the desired result: write the expected weight and other parameters on the paper, create a desire card where you depict yourself with a thin person;
- Formulate your thoughts correctly, use the phrases "I lose weight/lose weight", "I am a slender and healthy person", more often use the words "health", "happiness", "harmony", "benefit", "goal" and other words that will be in the right way;
- Use your mobile loss weight applications, remind you of classes, meals, and cheer up with motivating images and phrases.
It is also important to contact similar people with people who, thanks to weight loss exercises, managed to get to a healthy diet and lifestyle rails, do not miss this opportunity!