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.
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.
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.
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.
You can perform the following exercises with the elastic band, as shown in the picture, that improve the results:
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.
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.
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:
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.
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:
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.
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.
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.