A set of exercises for weight loss slim 3 months

The sedentary lifestyle, poor diet, bad habits, stress look and health. And the cause of the increase of weight, which spoils the shape and the mood of the woman.

Effective to weight reduction for girls are considered as a systematic fitness classes. Good results at home without visiting the gym. Enough to learn a set of exercises for weight loss, know the peculiarities of the preparation and completion of the training.

Proper warm-up

The quality of the training depends on the success of the upcoming training. If you neglect this step, the risk of injury to muscles and joints or feeling sick during class.

Good warmup includes the development of different muscle groups, starting with the upper part of the body, a smooth transition at the bottom.

Give the approximate range of actions to heat:

  1. Rise directly, feet on width of shoulders, hands on your waist. Rotate the head up and down, his chin touching the chest and bringing the head back on the side. Do each exercise slowly.
  2. Lifting the shoulders up and down, rotating circular back and forth.
  3. Stretch your arms in front of him and alternately pull one of the hands as before.
  4. Hands lock in front of the chest. Tour to the top of the shell part, the lower part is stationary, feet pressed to the floor.
  5. Proper warm-up
  6. Leans to the side to stretch the abdominal muscles oblique. With one hand on her waist, the other stretching to the side.
  7. The slopes from the body down, fingers to reach the earth. To stay in the position for 10 seconds.
  8. Lunges leg: alternatively, make a large step forward, shifting the weight of the body over the support leg. The angle in knee 90°.
  9. Feet shoulder width apart, legs slightly bent, hands placed on the knees. At the same time, turn the knees inward, and then outward.
  10. Of right foot, based on the full foot of one leg and the other, to translate sock. Rotate the foot to the tip of the needles of the clock, and then left. The same is done with the other leg.
  11. Running in place for a minute.
  12. Take a deep breath, raising your hands over your head. Then, a deep breath and put his hands down.

What you need to know about training for weight loss

With the aim of the figure of your dreams, do not forget the basic rules of preparation and carrying out of the training. The best results in the fight against excess weight can be achieved by the combination of power and aerobic exercise.

Type of training

Strength training performed with more weight and is aimed at the development and strengthening of the muscles. As a weighting factor used sports equipment ‒ a bar, with dumbbells, weights for the limbs and equipment.

Aerobic or cardiovascular training to improve the work of the cardiovascular system, activates the metabolism and because of the active rhythm will allow you to burn fat.

The time of the

Matter what time of day is best to do the training, not. It all depends on human capabilities: schedule, routine, and health.

The time of the

Some coaches recommend training for weight loss in the morning on an empty stomach. This is because after a long sleep and before Breakfast the sugar level in the blood is reduced, so that the body is forced to draw energy from fats and not from carbohydrates. As a result of morning workouts allow you to lose weight faster and better of the night. In addition, the burden on the heart runs all internal processes and helps to encourage.

If you have a serious illness, especially heart disease, should consult a specialist. Recommendations for the selection and performance of exercises for weight loss.

The degree of stress in the morning and the afternoon is different. In the 1st half of the day the intensity of sports activities should be low, and in the 2nd half of the day ‒ upper.

The diet before and after

That a balanced diet without harmful products up to 70% affects the health and the figure that I'm going to say to any coach.

As for the characteristics of the meal before training, the basic rule ‒ full download protein, fiber and carbohydrate complexes. A meal worth spending at least an hour before the exercise. At the beginning of the workout should be a moderate feeling of satiety.

Immediately after training it is better to prefer fresh fruits, for example, eating a green Apple. After 30-40 minutes, you can eat protein food, and two hours later ‒ carbohydrate complexes.

The complex of exercises for weight loss

There are sample exercise program for weight loss, where every day are designed to develop specific muscle groups. Alternative these days, even for the training of problem areas. You can do all these exercises and some of them, if you are new to the sport.

For the classes you will need:
  • bottle of fresh water;
  • gym Mat;
  • sports clothing and footwear;
  • dumbbell or weighting of the hands and feet.

A training session is designed for 45-60 minutes.

Day 1: Legs and buttocks

This complex is designed for the tightening and development of the calf and gluteal muscles. Special attention is paid to the most problematic areas ‒ the inner side of the thigh, "breeches" and the buttocks.

Mahi on the hand

Stand close to the wall, the increase of socks. Lift the left leg, a little to the side and removing a sock, the other foot rests on the toes. The execution of the leg to the Mach side, at the top hold for a few seconds, then slowly lower down.

Only 20 repetitions on each leg for 2 sets.

Mahi makes

Initial position – of the wall in the tip. Lift the left leg straight, pulling the toes up. Take the working leg back to the tension in the buttocks and keep it in the air for a few seconds, to return to the initial position. Body soft, not lean forward.

Only 20 repetitions on each leg for 2 sets.

Lift the legs up, with emphasis
Lift the legs up, with emphasis

Take the knee and elbow position, back straight and gaze directed to the floor. Retighten the left leg, pull the sock and lift as high as possible above the floor, maintaining a flat posture. Hold up the leg for a few seconds and, further down, without touching the ground with your knee. As a weighting you can use a small dumbbell – 1-2 kg cuff weight or bottle of water, you must maintain the leg work.

20 times on each leg for 2 sets.

Raise your legs up, on the other side, focusing

Initial position as in the previous year. Only now it will lift the leg and, on the other side. For complications you can also use additional weight.

Only 15 times on each leg for 2 sets.

Squats wall

Stand with your back to the wall, the distance between the feet no more than 5-10 centimeters. Lower body until thighs parallel with the ground, touching your back to the wall.

Repeat the exercise 30 times.

Sit-UPS with raising the legs

Lie down on your back, keep your right leg on the wall, extend hands over the head. On the exhale, raise the body and touch the wall with your hands, spreading the legs apart. Then bring the feet together, return to the initial position.

Perform the exercise 25 times.

Squat static wall

Stand with your back to the wall, to the position in the squat, so that the angle of the knee was straight, shoulders pressed firmly against the wall, one leg to the other. Maintain this position for 30-40 depending on the weight of a leg, then, at the same time rely on the other.

Squat "plie" with the jump

During the exercise, making sure your knees are parallel to feet and not go for the socks, keeping your back straight. Squat in the position of "plie", and when lifting, do a small jump on both feet. Inhale the bottom of the thigh, parallel to the floor. After jumping, land with knees bent.

The number of repetitions to 15 times.

Lift the legs up and crossing the other

Take position lie on side, raise up on an elbow. The top of the leg bend at the knee and place the front part of the bottom of the leg on the foot, you can hold with one hand. Lift to the top of the leg feel as it works the inner thighs. Repeat the same on the other side.

Do the exercise 15 times on each leg, for a total of 3 sets.

The slope of the ridge back with your knees

Get on your knees, hands print in front of him, the posture, even. Most lean backward without bending at the waist. Repeat the exercise 15 times for 2 sets.

Stretch those muscles gluteal

From a standing position, the legs together, the inclination of the housing down and try to get with the palms towards the ground, hold for 5-10 seconds, and then slowly lift the body.

Day 2: Newspapers

To tighten the abdomen, should pay attention to all the parts of the press. Exercises for working the oblique, straight, lower abdominal muscles.

Lateral torsion

Lie down on your back, bend the legs, press the feet on the floor, hands put on his head. Lift and rotate the body as an alternative to the other side, elbow reach the opposite knee. Perform each exercise slowly, without jerks.

Do 15-20 repetitions to each side, for a total of 2 sets.

Classic twist

The situation is the same as in the previous exercise. To cope with sit-UPS.

Only 30 reps for 2 sets.

The stand-side table

Lie on side, lift a right arm, lift the hips off the ground, feet together. Abstain in this position at the appointed time. Then switch arms and repeat the same on the other side.

Time of 30 seconds to 2 minutes.

Reverse crunches

Prone position, hand at his sides, legs outstretched. Due to the tension of the abdominal muscles, slowly raise the legs and the pelvis, changing the weight on the shoulder, as if they want to go "sailing." Lift the pelvis as high as possible above the floor, and hold for a few seconds, then return to the starting position.

Just ‒ 20 times for 2 sets.

"Fins"

Starting position: as above. Alternatively, in a fast-paced, raise legs 30 degrees because of the abdominal muscles, the body is raised. In the course of performing exercises not to bend in the lumbar region of the spine and not idiots.

All ‒ 15 times each leg for 2 sets.

"The bike"

Lying on your back, put hands behind head and slightly lift your body above the floor. Alternatively, bend the elbow right in the left knee and Vice versa. The free leg straight and parallel to the floor. Chin to chest do not press and do not strain neck muscles.

Change of leg is executed 15 times, for a total of 2 sets.

Balance

Sitting in the buttocks, raise straight legs on the floor, hands pull ahead. Keep this position for 15-20 seconds. The breathing relaxed and the spin smooth. Try as much as possible to the strain of the press, the holding of the balance.

Pulling up legs to chest

From the horizontal position to lift the hands, arms bent at the elbows, the calves in weight and are parallel to the floor. Bottom of the body and, at the same time stretch your legs. When you lift the body, the legs bend at the knees and pull them to your chest. Repeat the exercise 15-20 times.

"The pendulum"

Lying on back lift straight up and gathered legs. In turn, give them the first right, then left, while not turning the body. Repeat 15 times.

"The climber"

Starting position – plank on straight arms, back straight, stomach in, head forward. Exhale, pull right knee to chest, inhale back to the starting position.

Only 25 times.

Stretching exercise "Snake"

You have to turn on his stomach, supporting himself on straight arms, palms on the floor. Look at the ceiling, arms situated under the rib cage. A little collection of the housing above the plant, it is necessary to bend the waist and felt the tension of the abdominal muscles.

Day 3: Chest and arms

Ideal for any girl, you have Breasts and slender arms. To bring these areas in the form will help you in this type of exercises.

Pushups of the wall
Pushups of the wall

Go to the wall, with her legs a bit together and the hands and lean on the wall. Move the body weight in the feet instead of the hands slightly wider than shoulder width and begin pushups. The back, the neck and the legs flat and motionless, involved only the hands.

Repeat 20 times.

Pushups from the surface, raising the legs

Select any flat steady surface – a table, a chair, sports.platform and start pushups. Falling down, alternately raise one leg.

Only 15-20 times.

Change of hands with dumbbells

Lying on the ground, pick up a small dumbbell. Alternatively raise and lower the arms without touching the ground. The rate of change of hands must meet the rhythm of the breath.

Executed 15 times, for a total of 2 sets.

The French press of the foot

Take a dumbbell with both hands, take it to the head and leave them together behind your head, then do a deal with again. It can be carried out both sitting and standing.

The number of repetitions to 20 times.

Alternative wiring from the hands of the foot

The position of the attack to any leg lean bent at the elbow, hand on my knee. On the other hand, with dumbbells take up after the fall and set up for the knee. The lifting of the dumbbell, bring the leaves together.

Only 15-20 repetitions in each hand.

Lifts dumbbell lying

Lying on your back, press the blade of the plant, of the hands take your dumbbells, and bring them back. Holding the dumbbells, raise the hands over the chest, it stays at the top and slowly return to the starting position.

Repeat 15 times.

Lifting dumbbells for biceps

Pick up a dumbbell. Simultaneously bend your arms at the elbows, without lifting them from the body.

Only 15 times for 2 sets.

Breeding dumbbell in hand

Slowly and, at the same time, lift your arms with dumbbells in hand.

Repeat the exercise 10-15 times.

Stretch the triceps

Cross arms in a lock behind: the right hand reaches the bottom, to the left of the summit. Maximum look for the hands to stretch the muscles. Hold the position for at least 5 seconds. Adjust the hands.

Day 4: Cardio

To develop muscle, the diaphragm, the heart, and fat, requires active practice. The total duration of any type of cardio for 15 to 40 minutes.

You can choose the one that you want:
  • Jogging in place/treadmill/outdoors. For efficiency, alternate running with high lifting of the thigh and running with the Mahi in the bottom of the leg.
  • Cycling/stationary bike.
  • Jump rope or without. Here include the various jumps: criss-cross, classic, alternative, high knees.
  • Any exercise without the additional weight, running at a rapid pace – for example, fitness-aerobics system or TABATA.