The finest waist, an even stomach, steep hips, elastic breasts - a slender figure - the dream of many girls and women. If your forms are not perfect, but you are ready to work on your body, then to achieve the treasured parameters 90*60*90 you will need a low -calorie diet and a set of exercises for weight loss. This will help you get rid of extra pounds, increase skin elasticity and improve the overall tone of the body. Let's talk about how to quickly lose weight at home using fitness training.
How to do fitness at home correctly
Losing weight is a long process that requires a combination of low -calorie nutrition and physical exertion. If you do not want to attend training in the gym, then in achieving the treasured forms a home complex of exercises for weight loss will help you. In order for the process of burning fat to go most efficiently and excess weight decreases slowly and gradually, it is necessary to observe the key principles of sports training, recommended by well-known fitness trainers and professional athletes.
Regularity of classes
Sustainable result for weight loss at home can be achieved using regular fitness exercises. If you are just starting to play sports, then the frequency of classes from 2 to 3 times a week will suit you. More advanced fitness ladies can increase the number of training to 5-6 times with a mandatory one day of rest. Physical activity is recommended to increase gradually that not to overload the muscles and not lose motivation for sports.
Duration of training
The main burning of fat occurs half an hour after the beginning of the lesson. Therefore, for quick weight loss, start with 30-40 minutes a day, gradually increasing the duration of the workout to one hour. During classes, pay attention to your well -being. Excessive physical activity can lead to undesirable injuries and a state of overtraining.
Time for classes
The best time for cardio exercises is the morning clock when the metabolic rate reaches the maximum. Therefore, training until 12. 00 a day will help you cope with extra pounds and increase muscle tone. Afternoon hours are more suitable for power sports exercises aimed at working out the muscle relief and a set of mass. In addition, regular evening training will help you relieve psychological stress after a difficult working day. The optimal time period for playing sports after lunch: from 16. 00 to 20. 00.
Setting the goal and a variety of training
It is recommended to work out one muscle group with qualitatively, and distribute the load on other parts of the body according to the residual principle. For example, on Monday 80% of the time you download the press, on Wednesday you pay the main attention to the lower body, and on Friday you work on the muscles of the hands and chest. Thus, in a week you will efficiently work out all the main muscle groups, without overloading your body with sports exercises.
Balanced diet
If you seriously decide to lose weight at home, then you can not do without competent diet restrictions. Exclude harmful and high-calorie products from the diet, spend 1-2 times during a week, make a food diary and daily follow the general calorie content of your diet. All this will help you lose weight quickly and achieve cherished forms.
Effective complex of home exercises for weight loss
It will get rid of excess weight, training at home, you can with the help of complex exercises for different muscle groups. Choose physical activity, focusing on your sports training and current well -being. If you just started training, then you will have enough 2-3 approaches 10-15 times. If you have been playing sports for a long time, then feel free to increase the number of approaches and repetitions to the maximum.
Complex exercises for the abdomen and sides
Fat deposits on the stomach and sides are a headache of many women. You can reduce the waist and remove a flabby stomach using simple and easy exercises for the press. Such regular training is an effective remedy for protruding folds on the sides. They increase the tone and elasticity of the muscles of the press, make the waist thin and elegant.
A set of exercises for losing weight of the abdomen must include sports elements on the upper press, lower press and oblique muscles of the abdomen. In the article "What exercises need to be done to remove the stomach and sides? "We examined in detail the features of training for this problem area. By adding these fitness exercises for losing weight and sides to your training schedule, you will quickly get rid of excess fat deposits.
Training for weight loss of legs, buttocks and hips
Getting rid of extra centimeters in the hips and tightening the buttocks will help simple and light fitness exercises. Pay attention to such training several times a week and then quickly achieve a good result. The best exercises for this problem area are:
- Squats.During the performance of these exercises, most of the muscles of the legs (hips and buttocks) work. That is why they are the most effective tool for losing weight. The deeper you squat, the more muscles it works. As an additional load, it is recommended to use small dumbbells.
- Lugs- A worthy addition to squats. There are many options for this exercise: forward, backward, right and left. The lower you squat at the time of attacks, the more effective this exercise for weight loss. Performing a sports element, make sure that the knee is at an angle of 90 degrees with respect to the thigh, keep your back straight. To maintain balance, take the back of the chair.
- Twins- A great option for studying the main muscles of the legs. You can perform exercises standing or lying. If you want to increase your training efficiency, then combine lunges and swings in one element.
For example, take a lunge back with your right foot, hold your hand with your hand. On inspiration, raise your right leg forward, on exhalation, return to the starting position. This option of fitness is provided by high-quality study of the muscles of the hips and buttocks.
Please note that in the next article you will learn about the general recommendations on how to lose weight in the legs.
Simple and light exercises for the back and hands
A flat back, strong muscles of the lower back, rounded shoulders and a beautiful shape of the hands give the female figure a special beauty, harmony and charm. To strengthen the necessary muscle groups, increase the tone of the upper body and burn excess fat will help a set of exercises for weight loss of the back and hands:
- Push -ups- A great option for training the muscles of the hands, chest and back. As the main burden in this exercise is the weight of the body. If it is physically difficult for you to do push -ups from the floor, then rely on a sports bench or table.
- Raises of dumbbellsGive a good isolated load on biceps and triceps. There are many options for these exercises. The ascents are performed: by direct or reverse grip in front of themselves, straight or bent at the elbows with your hands, from behind the head, etc. Choose options at your discretion.
For losing weight, these exercises are recommended to be performed using small dumbbells and many repetitions. For example, 2-3 approaches 50-100 times with dumbbells 2-3 kg. If you want to work out the muscle relief, then you need to make a minimum of repetitions with heavy weights. The load in this case must be selected individually.
Power exercises for men for weight loss at home
The male complex of exercises for losing weight at home should include cardio load and strength exercises. This approach to training is effective both for reducing excess weight and for the development of power indicators. Cardio-reigns perfectly train the circulatory system and increase the overall endurance of the body. The power complex gives an increase in muscle mass and a beautiful relief of muscles.
Effective exercises for men:
- Jumping with a rope or jogging- A great option for warming up in front of the power complex. To increase physical activity, use the interval approach in training, alternating a different pace of classes.
- Horizontal bar or bars- Effective sports equipment for training all muscle groups. Performing pull -ups or push -ups, you will effort the muscles of the chest, arms and shoulders efficiently. In addition, lifts of the legs in the hang give a good load on the press and legs.
- Bar and dumbbellsThey will help you achieve a good relief using isolated exercises for the muscles of the upper body. They perfectly proved themselves to the dumbbell lifts on the biceps from the position of sitting or on the inclined bench, Romanian or other types of rod traction for triceps and muscles of the back. Use different options for the grip of sports shells (hammer, straight, reverse) to use various muscles during training.
The regular implementation of these simple and easy exercises will help you achieve a beautiful relief of muscles, increase strength and endurance. It is enough to allocate one hour for training several times a week to achieve good sports results. Thanks to such classes, you can easily maintain your body in perfect shape.
Dance exercises for weight loss at home
Dance aerobics is a good way to quickly get rid of extra pounds. Such classes to energetic and incendiary music give an excellent charge of vigor, develop body plasticity and increase the overall endurance of the body. In addition, while practicing fitness dance, you activate the metabolism and train the cardiovascular system.
Dance aerobics combines such directions as Latino, Samba, Rumba, jazz and even classic ballet. You can choose exactly the dance that is more like and train for your favorite melodies. In addition, dance exercises give good physical activity on all muscle groups. During one lesson, you can burn a large amount of energy: up to 700 calories in one hour. Therefore, this species is so popular among other fitness exercises.
You can engage in dance aerobics at home using video training of popular fitness stars, or in a sports club under the guidance of an experienced coach. If you are in good physical shape, then choose active dances, for example, Latino or rock and roll. If you just start training, then you will suit you more calm directions-Fank Aerobika or oriental dances. Do not forget to do mandatory warm -up before and stretching after classes. This will allow you to adapt to intensive physical activity and relieve tension in the muscles after motor activity.
Losing weight at home requires a certain self -organization and discipline. Set yourself clear goals and define the necessary tasks, and then clearly act in accordance with this plan. Regularly performing complex exercises for quick weight loss and adhering to low -calorie balanced nutrition, you can quickly achieve perfect body shape.