We choose the best exercise for women's weight loss

A nice figure and a thin body of body!

But if a full woman, who is a non-healthy face, is time to change the better.Work, homework takes a lot of time.But time for your workout can be found.We will tell you how to return your figure without visiting the gym.

Need to start playing sports at home for a girl

The most important thing is the mood.If you don't believe in your strength, nothing will work.Choose a place for training in the apartment, choose a place to get special clothes, carpet, dumbbells, tape or rope.

If it is not possible to buy all the accessories, then you can use water instead of water in the lithin plastic glass and can replace a thick towel of the rug.As the opportunity arises, you need to get sports equipment, it will give you more confidence and desire to play sports.

The place for classes should be in a bright room, it should be quite free.The room must be carefully ventilated before each exercise and then.

Nutrition and physical activity

A few years ago, the principles of proper nutrition have become fashionable.And this is not surprising, but balanced menu helps not only be saturated, but also to lose weight.

The basic principles of proper nutrition are the methods of heartily food, they must be at least 6 a day:

1. Should be breakfast first.This triggers all the metabolic processes on the right in the right.Ideal dishes for breakfast can be porridge, scrambled eggs or omelets.You can re-eat after a few hours.Green tea with fruit salads, yogurt, mint
2. Definitely meat in lunch, but fat, not fried pork.Need to use chicken for PP.
3. The fourth meal is vegetable or purely fruit containers.
4. The next dinner can consist of cooked fish, light side dishes or dairy products.
5. The last meal can also be saturated with vegetables.After that, you can drink 1 cup of kefir.

All exercises that help to get rid of extra pounds in the house were directed to lose weight.These include active swings with their hands and lungs by jumping on a rope and a bar.

Sports Complex for Every Day at Home

From childhood, we got acquainted with the training.After all, in the kindergarten, teachers show how to knead their weapons and legs.The first training to lose weight at home can be started with warming.Knead all the muscles of the body for fifteen minutes.

Exercises fighting additional pounds should be performed at the same time every day.

Morning hours are suitable for physical force.In the morning, half an hour before the training starts, there should be a breakfast.The food is desirable to be saturated with proteins.Eggs, chicken breasts and legumes are perfect.

Simple for beginners and full

Only those who begin to make their bodies ideal, quickly tired of long training, so the complex may consist of only three exercises. After mandatory warming, the physical exercise complex begins:

1. Stand in the rack: The legs are placed on the shoulder, and lower your hands down in seams.Breathe slowly and start the burning of your hands.Raise your hands and make it a few seconds in this situation, lower them.This exercise helps to improve the relaxation of hands.
2. The second step can be forwarded to the bodyboard.This is an easy exercise, you can try to hug your feet with your hands during this time.Thus, comfort is developing.
3. Third Stage Squats.Strengthen gluteal muscles, improve comfort.A little mystery: Squats helps to accelerate their work to intestines, so the loss of life is not lying in the body.You can get excellent results in 6 months, according to a training program for a girl compiled individually.Breasts will pull, the muscles will be strengthened and their legs will be tighter.

To burn subcutaneous fat

An intensive training that can be carried out every day should have two goals - it should have fat burning and pumping muscles.

To successfully rescue subcutaneous fat deposits, long-our-day cardio education and low -carb diet are used.Some nutritioners recommend training in an empty stomach in all, other doctors make recommendations for the increase in cardio training.

Selected classes will help you get rid of fat deposits:

1. Quarrying.This is either a run on the spot or works on a training bike.The time of such a training is more than 40 minutes.The first 40 minutes begin to warm the muscles and strengthen the cardiovascular system and only the intensive burn of oil.
2. Slow cardio education in an empty stomach.This type of exercise, for example, is a fast walk.It is not necessary to visit a large plus, gym, such a training, you can walk around the house.If you have a dog, without breakfast, go to a quick walk with your favorite pet without having breakfast.

Power to groups of all muscles for relief

After a compulsory kichirakirazmakin, you can start training aimed at improving the relief of the body.

For classes, you should get small dumbbells weighing from 1 kg.They can successfully replace bottled bottles with water.Gradually, the weight of the dumbbells should be increased or added to every force training.

For a beautiful area of the buttons - Squats from dumbbells.We reduce hands with dumbbells with face and bucket, make your hands with dumbbells during the bucket and try to lower it to us.Repeat three times, whisk fifteen times.

For the relief of the hands.Lifting and down the dumbbells, push it from the ground, coaching the bar.Read more about the exercises to lose weight with the link.

Plank - a unique exercise is calculated For all body musclesThe only difficulty is to keep at least 40 seconds.To play the bar, you should stand in the rack when squeezing and frozen.It is necessary to watch the priest does not cling and the back of the back.The body is extended for a straight line under the slope.Bar, stretching hands, gradually transition to exercise on elbows.

We lose weight in the house: Effective training for fat -burning and weight loss program

Beginners are suitable for training that does not require good physical training and endurance:

1. Cowardice.It helps to work with a hoop, throwing an extra pound in a firm living in hips and waist.You can twist the hoop to avoid more than 20 minutes a day.
2. Plank.Any lady can stand on the bar, even the most inexperienced, but you can start 20 seconds a day.
3. Twinting.To wave your feet - The lesson is easy and slow exercises will help reduce subcutaneous oil at any age.
4. Tils.Tending to embrace your legs - such a exercise is useful for reducing the oil layer and strengthen calf muscles.
5. Press the pump.The most common press training will not immediately give us beautiful cubes, but will help accelerate the burning of the oil, to accelerate the outline of the waist and strengthen the muscles of the work.

Loads must be eligible for age.You can start training while still a young man.

Up to 30 years

The girl under the age of 30 is still quite young and active and muscle fibers are very elastic.At this age, it is very easy to throw weight using the usual cardio training.

The cardiovascular system is not wearing it yet, so the girl can stand a walk at least 40 minutes quickly.

Active exercises such as weapons and legs, squats, jumping jumps, cunning, are still very suitable for those who are not 30 years old.

You can use a special lesson for the abdominal press.Using this exercise, you can reinforce the interior muscles of the press and eliminate additional centimeters on the side within a short time.To perform this exercise:

• Lie on a rug or a large towel;
• We twist the legs on the knees, placing the shoulders on the expanse;
• We put our hands behind the head;
• Raise your feet slowly in Exhale;
• Make them a few seconds;
• Slowly down about the inspiration.

We fulfill their exercise fifteen times, in three approaches with a small break.

At the age of 30-40

After 30 years, human muscles lose elasticity and are more complicated to return it.Metabolism is slow down, the body does not process the entry dish so quickly, so it should be more careful in nutrition after 30 years.

Effective exercises to lose weight at home may be in the following cases:

1. Mandatory daily warming. It is not possible to start intensive classes immediately due to the lack of elasticity of the muscles, at least 5-11 minutes of age.
2. Squats. If pressure allows you can be done at any age.
3. Bend forward. A very effective activity to strengthen the lower back.
4. Curls with arm and legs.
5. Exercises with dumbbells. The optimal weight of the dumbbells for exercise should be 2 kg.

After 40-45 years

There is no desire to return the past form when the women reached the age of 40 sometimes.They believe that in 40 years, it is no longer possible to put this figure in order.But this is not the case.Many dietists recommend playing sports at any age.A sport figure and matching muscles can extend young people.

In 40 years, the exercises for the ladies should not be very tight.Warming can start with easy exercises:

1. Round head movements in 15 seconds from left to right, to the left.This exercise helps to extend the muscles of his neck and increase blood flow.
2. Circular movements of hips and pelvis.Slow rotation of hips, hands on the belt.You should try to bend the left as much as possible, then slowly "move yourself" from right.
3. Inclinations are required.You need to bend as they go out.
4. Squats.A very important part of the training.Be sure to play 15 squats in each lesson.
5. Vacuum.One of the most interesting exercises helps to pump the muscles of the internal press and reduce the oil layer in the stomach.The vacuum is performed 3-4 times a day.Stretching behind it, twist your feet in your knees and remove all the air.Drag the stomach, as if "glued to the waist."Keep your breath in this position at least 40 seconds.If it doesn't work then you can breathe slowly, but without relaxing the inner muscles.The next day you can feel a pleasant pain and the stomach will gradually adapt.

The set of weight loss exercises designed for women aged 40-45 consists of two stages: aerobic elements and electric classes with dumbbells.The weight of the dumbbells should not exceed 1 kg, for at least 3 minutes for each exercise.

Tips to play sports at home

Home training is possible under the necessary conditions.In addition, you can use the technique:

1. Water.You need water during the lesson, but you need to drink a little with small siples.It is better to prepare a bottle of water in advance to avoid distracting and avoiding the kitchen.
2. If the weight is "rose", do not rush with the results and do not take classes.The perfect weight loss is 1 kg per week.Without the use of additional stimulating agents within a month, you can throw 4-5 kilograms.
3. You cannot lose weight, laxatif and diuretics.They move immediately, but the body is great.

Good to start playing sports under your favorite TV program or series.Thus, the training will be almost invisible.Gradually, you can give up the TV series when the sport becomes a habit.

Fitness Trainer Harley Pasternak

It always recommends that stay awake and full of strength to determined.The main desire is to take at least 10,000 steps in addition to mandatory training.Special electronic fitness braces can help it.Aries offers to use any free minutes to walk in the fresh air.

The Pilates Coach Kit is rich

Daily exercise advises to carry out within 30 minutes or escape 5 km.A single training will not be abducted, otherwise the desire to continue the fight with excess weight will disappear immediately.The effects of classes are more important if you work, and if there is a 30-minute lesson.These tricks do not need to go to the gym for performance.

Certified coach Jessica Smith

Don't pay attention to the calorie calculation.With each training session, all thoughts on how much fat leaves should be thrown out of your head.It is better to think about your health, lightness in medicine, however, it is better to improve health after lightness.The positive attitude will help you quickly and bring a long number of digits.

Basic results

Lose weight in any age will definitely lead to positive results.

We remember the important thing to create an effective learning plan for the girls in the house and weight loss:

1. You need to change the nutrition first, add fresh vegetables and fruits to your diet, change the cakes in the yogurt, it is quite possible.
2. It's wrong to hurry to exercise immediately.It is full of pain, pain, not just in the muscles.The internal organs are gradually lubricated, so the loss of urgent weight loss in the form of heavy trucks can only damage and even cause diseases of the cardiovascular system.
3. If you start with a 15-minute warming and gradually increase your training time, this will help you make the figure of your dreams in a short enough time.
4. The most important thing is not to give up!