A sharp desire to lose weight arises not only for women but also in men.One has no harmony and confidence, and for someone it is vital to restore health, live fully or, for example, to give birth to a child.But often the first thing that comes to the minds of those who want to lose weight is exhaustive diets of incredible content, until fasting.
But few people think - in addition to changing your daily diet, you need to take care of physical activity and therefore you do not have to buy expensive subscriptions in the gym, as long as you study a set of weight loss exercises.Only with a competent combination of proper nutrition and moderate physical activity can the desired results be achieved.
Where to start?
Exercise for weight loss is not the first goal, it does not need to be fulfilled for statistics, everything must go to complex and pleasure.With this attitude, you can achieve results - everything must be done at will and not by force.What can I say about diets.First, try the following:
- Stop thinking and start acting.
- Eat often, but in small portions, quite strange - it acts.
- Finally, you exclude flour products from diet, fat and spicy foods.
- Eat for pleasure-though, however, you wanted bread or pasta-eating for health and don't blame yourself.But don't be abused.
- Start doing a little bit is 10-15 minutes a day, and this is already an achievement;
- For sport you need a good mood - don't get into force.
- It imposes the load every day.
- Drink more water, up to two liters.
- Self -Control will definitely come useful.
Everything happens very simple - now, having read the article, go for a walk, go to the store or the market, bite vegetables, fruits, olive oil, green, nuts and black chocolate tiles to increase the mood.There is no need to create additional pressure for the body, it is already enough in life, just gradually rebuild it on the path of treatment and then the weight loss mechanism will start on its own.
Inventory that will come useful in a new athletic life
To start the weight loss route, it is not enough to change your diet and score the refrigerator with useful products, the right items should appear in your home.What is useful for everyday sports:
- The carpet or karemat, convenient for stretching exercises, for performing exercises to pump the type.
- Dumbbells, buy the first lungs 1-2 kg suitable for women and 3-5 for men.
- The new Sportswear is very important for stimulus and convenience.
- A wreath with a weight of 1-2 kg, no easier.
In the future, a rubber ribbon, a jump rope, fitball and other simulators may be useful, but for a beginning and the original list will be enough.Also pay attention to the place where you are conducting or planning to conduct training.Here should be quite light, spacious, clean, the opportunity to ventilate the room should be possible.Do cleaning here every day - this is also an extra load on the body.
Which exercises are suitable for the home?
At home, you can do all the exercises taught in sports.We have collected for you the best weight loss exercises and some of the most important useful habits of the body, as you develop their body will say thank you.
So the first and the necessary habit is a warm -up, without it you can't start exercising at all.Soluble slopes, run in place, jump, move your hands and neck.The hot -up must take at least 15 minutes.Now a set of classes.
Occupations.Oh yes, these simple, but many hate squats.But this is one of the effective exercises.Squat right so that the hips are parallel to the floor.In the beginning, you can end up in a chair, such an exercise is repeated 10-15 times in an approach.Later, increase the load to 20-30 squats each time.
Plan.A classic exercise aimed at enhancing all muscle groups.It is enough to put on the floor of the forearm at the same time and lift the body, to put the legs on the socks.You have to keep out for at least one and a half to two minutes.But this is for a start, you should gradually increase the execution time.
Bridge.Lying on your back, you need to rest your hands and feet on the floor and lift the pelvis high.Such exercises must be 15-20 no less.
Type.Another does not all have a favorite but very effective activity for weight loss.Lying on your back, lift your feet.Alternatively, without touching the floor, lower your feet down.Now put your hands behind your head, bend your feet on your knees, take a hill on the floor and lift the body.
By the way, as well as a useful habit - classes should spend at least half an hour, so when you enter the pace of a new life, then take a rule.
To lose weight, it is important to deal with the dumbbells, increase the load and give the muscle tone.So, become straight, apply your feet shoulders -apart, dumbbells in your hands, the palms are turning to you.In exhalation, lift your hand on the shoulder, inhalation - lower it.Do the exercise alternately, at least 10-15 times per hand.
Here again, the right habit - follow your breath, this will make it easier for exercise and you will not get tired so fast.
Again, the task of dumbbells is to bend the hands in a horizontal position.Put two stools near as a sports bench.Lie on them with your back and straighten your hands to the sides so that the elbows turn under the body.Exhale - connect your hands in front of you, inhale - lower it to its original position.Such movements are useful for boosting the breast.
Back lesson: Your starting position is slightly bent on the knees, mounted on the width of the pelvis.The blades must be attached, straighten your back and bend a little.In the hands - dumbbells, hands are reduced.Exhale - spread your hands on the sides, inhale - return to its original position.
These simple weight loss exercises, provided that their daily execution can work in a few weeks.Note that there should be several exercises for each muscle group, as well as general aid classes.
The final stage of training
This is an important point, because, as you should complete training properly using training exercises.Dear slopes again, shake your hands, walk slowly in a circle, make circular movements of your throat, straighten your shoulders, fold your shoulders, think of the plan for tomorrow.After all, this is an important question - when it is better and more convenient to start charging what exactly needs to be included in the band, which could not be done today, but we have to repeat tomorrow.Analyze the day.While you think, sit on Lotus set, lower your hands on your knees, close your eyes, gather and sit in silence for several minutes.Now it is going up and you can go to the shower.Charging is over today.Or do you want to repeat?
Psychological disposition
Slimming exercises at home include not only physical activity and proper nutrition and psycho -emotional mood is also important.Classes from the field of automatic training will not intervene:
- Weight loss is not a goal, the goal is to become a healthy, slim and happy person and to keep this situation constantly.Remind yourself.
- Arrange for yourself a moment of relaxation - just lie on the floor or on the sofa, close your eyes and sink into the dark, try to introduce yourself to a particular state of hypnosis.
- Visualize the desired result: Write the expected weight and other parameters on paper, create a map map where you depict yourself with a thin person.
- Please use the thoughts correctly, use the phrases "I lost weight/lost weight", "I am a thin and healthy person", more often use the words "health", "happiness", "harmony", "benefit", "target" and other words they will put in the right way.
- Use applications to lose mobile telephony, will remind you of your lessons, meals, and enjoy with images and phrases.
It is also important to communicate with people, with people who, thanks to weight loss exercises, have managed to achieve the goal, have managed to reach the rails of a healthy eating and lifestyle, do not miss this opportunity!