A sharp desire to lose weight appears not only in women, but also in men.Someone has no harmony and confidence, and for someone who is important to restore health, live fully or, say, give birth to a child.But often the first thing that appears in the minds of those who want to lose weight is to tiring an extraordinary content diet, to fasting.
But only a few people think - besides changing your daily diet, you need to take care of physical activity, and for this there is no need to buy expensive subscriptions to the gym, enough to learn a series of exercises for weight loss at home.Only with a competent combination of proper nutrition and physical activity can be achieved.
From where?
Exercise for weight loss is not the first goal, they do not need to be fulfilled for statistics, everything must run in the complex and pleasure.With this attitude, you can achieve results - everything must be done at will and not through strength.What can I say about diet.First, try the following:
- Stop thinking and starting to act;
- Eat frequently, but in small portions, strangely - it acts;
- Finally, exclude flour products from food, fatty and spicy foods;
- Eat for pleasure, however, you want bread or dumplings for health and do not reproach yourself.But don't abuse;
- Start doing a little 10-15 minutes a day, and this is an achievement;
- For sports you need a good mood - do not get involved in strength;
- Uphold the burden every day;
- drink more water, up to two liters;
- Self -control will definitely be useful.
Everything happens very simple -at this time, after reading the article, walking, going to the store or to the market, biting vegetables, fruits, olive oil, green vegetables, nuts and black chocolate tiles to improve mood.No need to create additional stress for the body, it is enough in life, only gradually rebuilding it in the healing path and then the losing weight mechanism will begin by itself.
Inventory that will be useful in new sports life
To start weight loss, it's not enough just to change your diet and print a refrigerator with a useful product, the right item will appear in your home.What is useful for daily sports:
- Rug or karemat, comfortable for stretching exercises, to do exercises to pump the press;
- Dumbel, buy the first 1-2 kg lungs that are suitable for women and 3-5 for men;
- New sports clothes are very important for stimulus and comfort;
- A circle weighing 1-2 kg, is not easier.
In the future, elastic bands, jumping, fitball and other simulators may be useful, but for the beginning and the initial list will be enough.Also pay attention to where you do or plan to conduct training.Here must be quite light, spacious, clean, the opportunity for ventilation of the room must be possible.Clean up here every day - this is also an additional burden on the body.
What exercises are suitable for home?
At home, you can do all the exercises taught in Sports.We have gathered for you to practice the best to lose weight and some of the most important bodily habits, after developing their bodies they will say thank you.
So, the first habit and need to be warm, without it you cannot start practicing at all.Distinguish the slope, run in place, jump, move your arms and neck.Warm -Up must take at least 15 minutes.Now a set of class.
Squat.Oh yeah, it's simple, but a lot of squats are hated.But this is an effective exercise.Squat properly so that the hips are parallel to the floor.At first, you can squat in a chair, such exercises are repeated 10-15 times in one approach.Then, increase the load to 20-30 squats at once.
Planck.Classic exercises aimed at strengthening all muscle groups.Enough to be placed on the floor of the arms parallel to one another and lift the body, adjust the feet on the socks.You have to last for at least one and a half to two minutes.But this is for the beginning, gradually you have to increase execution time.
Bridge.Lying on your back, you must rest your arms and feet to the floor and lift the high pelvis.Such exercises must be 15-20 no less.
Press.Others not everyone has favorite activities, but is very effective for weight loss.Lying on your back, lift your legs.Alternately, without touching the floor, lower your feet.Now put your hand behind the head, bend your feet on the knee, take the hill to the floor and lift your body.
By the way, plus a useful habit - Class must go through at least half an hour, therefore, when you enter the rhythm of a new life, then take the rules.
To lose weight, it is important to deal with Halter, they will increase the burden and provide muscle tone.So, be straight, spread your shoulders -separate, halter in your hand, your palm is handed over to you.When exhaling, raise your hand to the shoulder, in inhalation - lower.Do the exercise in turn, at least 10-15 times per hand.
Here once again, the right habit - follow your breath, this will facilitate the exercise and you will not be tired so fast.
Once again, the task with dumbbel is to bend the hand in a horizontal position.Place two benches nearby as a sports bench.Lying with your back and straighten your hands to the side, so that the elbows turn under the body.Exhale - connect your hands in front of you, take a breath - Lower to the original position.Such movements are useful for strengthening the chest.
Lessons for the back: Your initial position is a slightly bent foot on the knee, placed at the width of the pelvis.The knife needs to be connected, straighten your back and slightly bent.In hand - Halter, hands are lowered.Exhale - apply your hand to the side, inhale - return to its original position.
This simple exercise for this weight loss, as long as their daily execution can give results in a few weeks.Note that in your complex there must be some exercises for each muscle group, as well as general strengthening classes.
The final stage of training
This is an important point, because, because you need to complete the training correctly using exercises.Unfortunately the tendency again, shaking hands, walking slowly in a circle, making a circular movement of your neck, straightening your shoulders, folding your shoulders, thinking about plans for tomorrow.After all, this is an important question - when it's better and more comfortable to start charging, what actually must be included in the complex, which cannot be done today, but we must repeat it tomorrow.Analyze that day.When you think, sit in a lotus pose, lower your hand to the knee, close your eyes, concentrate and sit in silence for several minutes.Now slowly get up and you can go to the bathroom.Filling today.Or want to repeat?
Psychological mood
Slimming exercises at home not only include the right physical and nutritional activity, and psycho -emotional mood is also important.Classes from the field of automatic training will not interfere:
- Loss of weight is not a goal, the goal is to be a healthy, slender and happy person and continue to maintain this condition.Remind yourself about this;
- Set yourself for a moment of relaxation - just lying on the floor or sofa, close your eyes and plunge into the darkness, try to introduce yourself into a certain state of hypnosis;
- Visualize the desired results: Write the expected weight and other parameters on paper, make a map of desire where you describe yourself with a slim person;
- Formulate the mind correctly, using the phrase "I lose weight/weight loss", "I am a slim and healthy person", more often uses "health" words, "happiness", "harmony", "benefits", "purpose" and other words that will be determined in the right way;
- Use cellular weight loss applications, they will remind you of class, food, and cheer by motivating images and phrases.
It is also important to communicate with people who like the middle of the middle, with people who, thanks to training for losing weight, successfully achieving goals, managed to get a diet from a healthy diet and lifestyle, don't miss this opportunity!