Look slim and beautiful every girl wants, but lead a healthy and sportive life-style just not many.
Even if you are not fond of dancing or aerobics, not to attend a gym, you can have a thin and slender figure. You need to give the sport for 20-30 minutes a day.
Taking care of your body and will delight you with good health and good appearance.
Here you will find practical exercises that will help you to lose weight at home without exercise equipment. Get to know them, you will be able to create your individual training schedule.
Before you start the training you should perform warm-up . This will help to warm the muscles and joints, and protect you from damage and damages.
Must start from the top down, slowly turning, from warming up neck, shoulders and hands at the bottom of the back, buttocks, hips, knees and feet.
If you don't know how to warm up - no problem. Begin to circular motion of each joint. First one way, then the other. The work, therefore, all parts of the body.
Then, it is good to warm up. For this very RUB your palms until they become hot. After that, the heat of the face, the neck, the ears, the nose. Next, warm hands spread all over the body, from head to toe.
Workout for arms and shoulders
Follow the rotation of the shoulders forward and backward. You can rotate the shoulders in turn, and at the same time. The arms are straight, the brush is mounted as if they are in a support (for example, if you lean on the table or the machine) - so that the muscles will work more efficiently. Rotate the elbows in opposite directions. Next, rotate your hands, clenched in fists.
Training for the back
Be exactly. Begin to develop themselves from right to left. Making u-turns, on the part of the body that is below the belt, as well as your feet should be in one place and not move.
During the twisting, the neck muscles should not be strained. Look straight ahead in any direction that can be presented. So 20-30 turns.
The following year, we give the embattled bottom of the back, including the loins. Stand exactly. Begin to rotate the body around its axis in a circular motion to the left. This 10 times to start and repeat in the opposite direction.
It should look something like the movement of a boxer in the ring who evades his opponent's punches. As in the previous exercise, the hips and legs should remain in its place.
Training for the legs
Foot warming: put a sock on the floor and rotate the foot in different directions. Put on socks of both legs, climb up and down, not leaning on your heels. Repeat this several times.
To further complicate the task and make the training more effective, raise up on your toes as high as possible, and the squat, with legs bent, without bending the back.
Thus, the warming has ended and it's time to start core exercises. The following is effective can lose weight at home.
Driven buttocks in tonus
- Squats static. To carry out the first exercise, open your legs wider than your shoulders. Standing up, bend on the knee joints. The angle should be such that you could put on the leg of the Cup and not be afraid that it will fall (that is to say, an angle of about 90 degrees). Freeze and who are in this position as long as possible.
- Regular squats . This is the best exercise to gain slim priests with tones the buttocks. Squats to behave better in several approaches 20-50 times.
- Jumping. Sit down on their hind legs. Sharply of salt and return to the initial position. You need to jump as high as possible. Will it be enough 20 such repetitions.
Make legs slender
- The mixing and dilution of the legs. Lie with your back on the floor, put the hands under the buttocks, raise straight legs. Mix and spread up the legs. Repeat this exercise ten times.
- Squats from the rack on his knees. Stretch your arms forward over your knees. Now sit alternately in each buttock, move your body to the side. Exercise to do quickly to not lose balance.
- Squats sumo . In a standing position with your feet shoulder-width apart, spread your feet and knees outward. Little by little squat to get an idea of how the muscles of both hips. Moves in a semicircle as long as possible. Then, try to return without problems to its original position.
- The leg of humour. Lie down on one side and bend the leg at the knee, bring it forward. Straight top of the leg to take the lifts with a wide range, trying to move as slowly as possible. After turning to the other side and repeat with the other leg. This exercise will help to correct and improve the shape of the internal part of the thighs .
You can perform the following exercises with the elastic band, as shown in the picture, that improve the results:
Create belly flat
- Torsion. Lying on your back, put hands behind head and legs straight. Lift your body, touching your knees with your chest. Slowly return to the starting position, taking care not to pinch the neck. To simplify the exercise (if this variant execution, you can't) make small improvements: the most important thing - to pull the shoulder blades off the floor.
- Twisting with the rotation. Lie down on your back, bend your legs at the knees and put your hands behind your head. Now try to curl to the elbow to touch the knee of the opposite leg.
- Elevation of the legs. Do not go from the original position of the previous year. Lift straight legs at an angle of 45 degrees and try it a little more time to keep them in the raised position. Repeat this exercise 8-10 times. In this place, you can shake your legs up and down with small amplitude or to perform the "scissors".
- More complicated version of lifting the legs. Lying on your back, extend your arms to your sides and slowly lift the leg straight in the position perpendicular with the ground. The bottom of the legs too, very slowly, so that the load on the abdominal muscles will be more. Also try to rock the legs from one side to the other, and return them in a position perpendicular to. Exercise to clean the belly and flanks.
Strengthen the back and make it funny
No. 1. For the first exercise lie down on your back with open arms. To bend feet in knees. Then, rhythmically lift your pelvis as high as possible and down him, trying to keep in the raised position as long as you can.
To complicate the exercise, one leg standing on the floor can be raised or put on the knee of the other leg. This will help you to strengthen the back and to inflate the abdominal muscles.
Nº 2. From the same position raise your straight arm up, then lift the leg straight. Do this so that your thighs are off the floor. Little by little the legs.
Now stretch out after your hands, trying to boot from the floor of the upper part of the body. Watching this sequence, try to repeat the exercise several times.
3. Lie on your stomach. At the same time, try to tear the arms and legs off the floor. This 30-40 times.
Raise your hands
- Pushups. Take the emphasis lying. But, unlike the male in the feet, knees put on the ground. Try to squeeze out from the floor 10 times.
- Pushups off the bench. For the following exercises, you will need a chair or on the edge of the sofa. Turned back to him and put my hands on it. Legs need to stretch and relax. Begin to bend your arms in elbows. At the lowest point you should almost get my ass to the ground. Then fully stretch those arms. Repeat this 10-15 times.
- A static of the year. Stand up straight, hands pull in front of you, parallel to the floor. Try to keep them in this position as long as possible.
Accelerated results from the right nutrition
Proper nutrition is no less important component of the process of loss of weight of the year. Of what and how much you eat depends on Your result, so if You want the reflection in the mirror starting to favor, should respect the following principles.
Observe the calorie deficit
To calculate the amount of calories a day You need for weight loss, according to the formula:
(655+ (height, cm *1,8)+ (weight*9.6)-(age*4,7))*activity factor
This relationship is:
- 1.2 for the non-formation of the person
- 1,38 - 1 to 3 of sports week
- 1.55 V is from 3 to 5 classes
- 1,73 - more than 5 training sessions
For the weight loss of the figures that you need to subtract 400-500.
Example: height 167 cm, weight 55 kg, age 25, for an activity factor of 1.55.
Subtract 500, and it turns out that for the security of the weight loss in this type of entry that needs to be consumed 1617 calories per day. Of course, to calculate all the calories it is impossible, but still try to keep an accurate count.
Follow the rules BJU
Proteins should constitute 30-40% of total calories, fats 15-20%, carbohydrates 30% to 40%. Food which contains mainly carbohydrates, try to eat in the morning or in the afternoon. In the evening, give preference to protein foods.
For products with high protein content include:
- Chicken, lean beef,
- Soy products (like soy, meat, tofu).
Stack of "bad" food
If You want to lose weight, you will have to give up sweets, fast food, sugary sodas and packaged juices, mayonnaise, fats and fried foods. Despite the fact that everyone knows it, just that technically follows this principle and the result continues to wear the hated kilograms.
By the way, almost everything harmful there is an alternative. So, in your tea, you can add a substitute instead of sugar, and a salad dressed with Greek yoghurt, will be no less tasty than the salad with mayonnaise.
Eat 5-6 times a day in small portions
Strange power that leads to a slow metabolism, so in order to speed up the metabolism, you should eat often without exceeding your daily calorie intake.
Don't bring mono-dies
The effects of the mono-diet can be very negative. At best, it is the reduction of the metabolic rate and return to the previous (if not large) amounts after the diet.
- Remember that loss of weight = regular exercise+ proper nutrition. Let us not forget neither the one nor the other. Of course, you can lose weight only through diet, but that will lead to a significant slowdown of the metabolism.
- Select the time that Will be devoted exclusively to the home workouts. Don't delay and don't put them in any case, the result is not possible without regularity.
- Set realistic goals and not expect results in a series of "7 pounds in a week."
- Remember your motivation, and do not let others knock you off the "true path". Do not listen to the entreaties of "caring" friends, says that the chocolate and cookies will be nothing.
- Often photographed and if You honestly worked hard, after a while You will start to notice changes.