Exercise program for weight loss at home

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.

Gym

How to exercise to lose weight?

This question interests everyone who wants to be in good physical shape. Home exercise for weight loss able to give attractive to those who do not find time to visit gyms. Experts in this field emphasize that in order to achieve a good result only by properly combining the complex of strength exercises and cardio.

The aerobic exercise can burn more calories in comparison with the power for the same duration. However, taking into account the selection of exercises, it should be borne in mind that the strength training increases metabolic rate at rest during the recreation. Thanks aerobic the fat is burned exclusively during the year, just when the process stops. If we are talking about the force, the situation is radically opposite. Fat burning does not stop even after workouts. An elevated level of metabolism is maintained for 6 hours, then gradually becoming the norm.

What has to be taken into account?

Training efficiency that can be achieved only under the condition of the observance of certain rules:

  • train at least 3-4 times a week;
  • to perform the exercises necessary without breaks between them;
  • discard the water consumption during training;
  • reduce the amount of time the pause between sets;
  • focus on quality of exercise, not quantity;
  • an additional set of exercises Run 1-2 times a week.

To lose weight and achieve the best result possible, for the training you will need:

  • comfortable and soft Mat that allows you to perform exercises on the ground;
  • a small narrow bank;
  • dumbbells;
  • footwear and clothing that allows you to freely perform the exercises.

Training at home requires it to execute with an interval of one day. Training for weight loss is best done in the period from 11.00 to 14.00 and between 18.00 and 20.00 hours. Choose which workout is best, it must be remembered that the positive effect that they have only for 4 weeks. In the future training plan to complicate still more the increase of the load or change of set of exercises. Experts do not recommend to carry out the interval training later than two hours before you go to sleep or to eat.

The training starts with a warm-up, which helps the muscles prepare for more severe stresses, its implementation will be enough exercises that I can remember from high school PE class. For weight loss at home requires at least 10 exercises covering all muscle groups. If the problem area is the lower part of the body, a exercise program for weight loss should consist of 4 exercises for the buttocks and legs, 3 exercises of the top part of the body and 3 for the abdominal and back. This training program gives you the opportunity to work the muscles in the problem areas at the beginning of the home training, when you're still full of energy.

The number of repetitions is determined by the purpose. If we aspire to pronounce muscle, fatigue, the number of repetitions can reach to 20, the same amount needed for weight loss. If the goal is the acquisition of relief of muscle and tone, then do 10-15 repetitions. Whatever the number of groups of 3-4.

Training

Warm up before the exercise

To begin your warm-up need from the top down, gradually turning from warming up neck, shoulders and hands at the bottom of the back, buttocks, hips, knees and feet. If you can't heat it 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.

If the problem area is the stomach

The stomach area is a problem for the majority of those who want to get rid of the extra kilos. The most effective abdominal exercises: crunches, twists and leg raises.

  • The curl is performed while lying on the ground. Press down firmly on the floor lower back, bend the legs in knees, hands put on head, elbows dissolve in the parties. On inhaling, lift head and elbows off the ground, lift the chin up, the lock position for a few seconds. On the exhale take the starting position of the body. Please keep in mind that in its elevated position with respect to the abdominal area should feel the tension. The exercise is repeated 20 times.
  • Weight loss program that is implemented at home must necessarily include reverse torsion. This exercise implies lifting the floor and not just on the leaves and the head and of the pelvis. Similar to the previous year, the number of repetitions of 20 times. Lie on the floor, on the inhale raise your upper torso, trying to reach the knees, exhale down, 20 times.
  • To perform the following exercise requires a chair. Sit on the edge, try to lift my feet to touch the chin. The exercise is repeated 20 times. Sitting in a chair, perform torso twists to the right and to the left, 15 times on each side.
Exercise for weight loss buttocks

Exercise for weight loss buttocks

  • 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.
  • The squat is the best exercise to gain slim priests with tones the buttocks. Squats to behave better in several approaches 20-50 times.
  • 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 this type of jumps.

Wasp waist at home

Slim waist has always been the envy of the female sex. With some small effort to perform the exercises, you can achieve visible results at home, without special equipment and a good eye of the trainer.

  • Lie on the floor, hands under your head. You need to climb with their arms outstretched so that the angle between the bottom of the back and the floor was 45°.
  • Turned again to the wall or a door. On the door in the shoulder, secure the rubber band or extension. The other end of the harness holding in the left hand. Stretching of the enlargement, turn to the right. In the same way, do the exercise with the right hand.
  • To perform the following exercises that require a heavy book. Lie down on your back, resting on the stomach book. Inhale and exhale slowly, this book has to maintain a static position.
  • Exercise program for weight loss can also be performed with the use of additional elements. For the following exercises, you will need a fitball. Sit on an exercise ball, foot lock and back, the body should be motionless. Move your butt to the ball left and right. Check that the body was not leaning forward and backward. Through this exercise, you will be able to use the obliques.
  • Get on your knees, an exercise ball, place on the left. Put the right leg forward, bending the knee. The left hand, keep the ball, and the right hand held over the head. Lean to the right, the work with the body. The exercise is performed for 40 times to each side.

Exercises of flexibility and slender back

  • 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.

  • 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 reach behind the raised hands, trying to break away from the floor of the upper part of the body. Watching this sequence, try to repeat the exercise several times.
  • Lie on your stomach. At the same time, try to tear the arms and legs off the floor. This 30-40 times.
Effective exercise for weight loss hands

The struggle for attractive hands

Exercise program for losing weight should include several exercises for the waist of the upper extremities.

  • Stand up, take a dumbbell (not over 1.5 kg each) and push them down. Raise your hands, bend them in the elbows. Arms to side and down through the walls. The exercise is done 10 times.
  • The feet are shoulder width apart, raise your right hand, placing it so that the elbow was at the level of the ear. Slowly bend your arm, turn your head and lower the dumbbell to your left shoulder. In order to reduce the burden of the articulation of the elbow, keep the elbow of the right hand with the left hand. To continue to support the elbow, stretching the arm.
  • 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.

Exercise program for weight loss at home. Advice on nutrition.

Day 1

Breakfast: 100 grams oatmeal porridge boil and add a tablespoon of raisins, coffee or green tea. The sugar not put.

Second Breakfast: kefir 1% — 1 Cup of grain bread – 2 pieces.

Lunch: Boil, bake or saute a chicken breast without skin – 100 g of boiled rice – 100 gr, tomato, mineral water.

Snack: Yogurt without any fillers, 1,5% fat 125 g kiwi – 1 piece.

Dinner: crab Meat with rocket salad, mineral water.

Day 2

Breakfast: Boil 100 g of buckwheat, add the vegetable oil – 1tbsp. a teaspoon, the coffee or green tea.

Second Breakfast: Apple, lean cottage cheese – 150 g of tea or mineral water.

Lunch: Beef steak with vegetables, mineral water.

Afternoon: Carrot or pumpkin juice – 1 Cup of wheat flour bread.

Dinner: Lean meat and fish (steamed or grilled) – 200g, green salad, dressed with lemon juice, mineral water.

Day 3

Breakfast: boiled Egg, grain bread – 2 pieces, the coffee or the tea.

Second Breakfast: a Pomegranate, a pear and dried fruit and nuts without salt – 10 pieces, mineral water or tea.

Lunch: cheese – 60 g, pop, salad, mineral water.

Snack: Natural yogurt (fat content 1,5%) – 125 g, a green salad dressed with lemon.

Dinner: milk (fat content of 0.55) and 2 proteins, green onion and tomatoes to fry an omelette, mineral water.

Day 4

Breakfast: Grapefruit, porridge (recipe on Monday), coffee or green tea.

Lunch: lean beef cottage cheese - 200 g, mix it with greens, radish and parsley, green tea or black.

Lunch: Meat (boiled or steamed on the grill) – 200 g peas-green – 200 g salad-fresh vegetables and lemon juice, apples, mineral water or tea.

Snack: Mushrooms (200 g) was put in place along with the tomatoes and the onion and season with 1 tablespoon of sour cream (fat content of 10%), an Apple, mineral water or tea.

Dinner: vegetable Salad with Parmesan cheese, mineral water.

Day 5

Breakfast: dried Apricots – 60 g of grain bread – 2 pieces of cheese (fat 17%) -30 g of green tea or coffee.

Second Breakfast: Egg, fruit and vegetables, juice – 1 Cup.

Lunch: Mineral water and risotto with mushrooms.

Snack: Apple, 150 g of low-fat cottage cheese, tea, green or black.

Dinner: steamed fish-200 g, salad with lemon, mineral water.

The diet

Day 6

Breakfast:Porridge 100 g of buckwheat-1 tbsp. spoon of vegetable oil, the green tea.

Lunch:mozzarella Cheese – 100 g of tomatoes and Basil.

Lunch:lean meat and Fish (steamed or grilled) – 150 g, boiled potatoes, a green salad and a lemon and mineral water.

Snack:Orange, yogurt - 125 g of mineral water.

Dinner:peeled Shrimp – 200 g of green leaves and mineral water.

Day 7

Breakfast: Skinny cottage cheese – 200 g of berries (fresh or frozen) 100 g of coffee or tea.

Second Breakfast: Yogurt (2,5 %) – 1 Cup of grain bread -2.

Lunch: Beans, green salad with lemon, mineral water.

Snack: hard-boiled Egg, tomato, Apple, tea.

Dinner: Meat – 150 grams, 100 grams of salad from fresh cabbage, water.