A striking desire to lose weight occurs not only for women but also for men.Someone lacks harmony and self -confidence, and it is very important for someone to restore health, live completely, or, say, give birth to a child.However, often the first thing that comes to those who want to lose weight, the mind is exhausted with an incredible content diet, to fasting.
However, only a few people think that not only is changing your daily diet, but you also need to take care of your physical activity, and you do not need to buy expensive gym subscriptions, enough to investigate exercises to lose weight at home.Only with a competent combination of proper nutrition and moderate physical activity can the desired results be achieved.
Where to start?
Weight loss exercise is not the first goal, they do not need to be carried out for statistics, everything should be complex and pleasure.From this point of view, you can achieve the results - everything must be done by will, not by force.What can I say about diets.Try the following first:
- Stop thinking and start playing;
- Eat frequently but in small portions, strangely, it works;
- Finally, remove flour products, fatty and spicy foods from the diet;
- Eat for pleasure if you still wanted bread or dumplings for the health of the health and don't mind yourself.But do not abuse;
- Start a little 10 to 15 minutes a day, and this is already a win;
- You need a good mood for sports - don't get power;
- Follow the cargo every day;
- Drink more water, up to two liters;
- Self -Control will definitely be useful.
Everything is very simple - now, after reading the article, go for a walk, go to the store or to the market, bite vegetables, fruits, olive oil, greens, nuts and black chocolate tiles to increase your mood.There is no need to create extra body stress, this is enough life, just gradually restore it on the healing path, and then the losing weight will begin independently.
Inventory that will be useful in new sports life
It is not enough to change your diet and evaluate your refrigerator with useful products, your home should be suitable for items.What is useful for everyday sport:
- a mat or carame, convenient for stretching exercises, perform exercises for pumping the press;
- Dumbbells, buy the first 1-2 kg lungs suitable for women and 3-5 men;
- New sportswear is very important for stimulus and convenience;
- Lankov, which weighs 1-2 kg, is not easier.
In the future, an elastic band, jump rope, Fitball and other trainers may be useful, but the initial and initial list will be sufficient.Also pay attention to the place where you are conducting or planning to do training.It should be quite light, spacious, clean, the ability to ventilate the room should be possible.Control here every day - it is also an extra body load.
What exercises are suitable for home?
You can do all the exercises that are taught in sports at home.We have collected the best exercises for you, how to lose weight and some of the most important beneficial body habits, creating their body.
So, the first and necessary habit is warm, without it you can't start practicing.Scatter tilt, run, jump, move hands and neck.The warm round should take at least 15 minutes.Now a set of classes.
Squats.Oh yes, those simple, but many hated squats.But this is one of the effective exercises.Properly squat to keep the hips parallel to the floor.Initially, you can hit the chair, such an exercise is repeated 10 to 15 times in one way.Later, increase the load to 20-30 squats at a time.
Planck.A classic exercise aims to strengthen all muscle groups.It is enough to place it on the forearm floor, parallel to each other and lift the body by placing your feet on the socks.You have to stay at least one and a half for up to two minutes.But this is the beginning, gradually you have to increase the execution time.
The bridge.Lying on your back, you need to rest with your hands and feet to the floor and lift the pelvis up.Such exercises should be 15-20.
Press.Another not everyone has a favorite but very effective activity to lose weight.Raise your legs while lying on your back.Alternately, without touching the floor, lower your legs down.Now put your hands behind your head, bend your feet to your knees, grab the mountain to the floor and lift your body.
By the way, there is one useful habit - classes should survive for at least half an hour, so when introducing a new life rhythm, then follow the rule.
For weight loss, it is important to cope with dumbbells, they will increase the load and give muscle tone.So, become straight, spread the area of the shoulder of the leg, the dumbbells in the hands, the palms are turned to you.Raise your hand on your shoulder on the exhalation, inhaling - lower it.Perform the exercise alternately, at least 10 to 15 times per hand.
Again, the right habit - follow your breath, it will make the exercise easier and you will not get tired so quickly.
Again, the task with dumbbells is to bend your hands in a horizontal position.Put two chairs nearby as a sports bench.Lie on them back and straighten your hands sideways to turn your elbows below your body.Exhale - Connect your hands in front of you, inhale - lower it to the starting position.Such movements are useful for strengthening the chest.
Back lesson: Your starting position is the legs slightly bent to the knees placed on the width of the pelvis.The blade should be connected, straightened the back and slightly bend.In the hands - dumbbells of hands are lowered down.Exhale - spread your hands sideways, inhale - return to the starting position.
These simple weight loss exercises if their daily execution can result in a few weeks.Note that each muscle group should have several exercises as well as general strengthening classes for each muscle group.
The final phase of the training
This is an important thing because you need to finish your workout correctly using workout exercises.Dear inclinations again, shake hands, slowly go circle, make ring neck movements, straighten your shoulders, bend the shoulder blade, think about tomorrow's plan.After all, this is an important question - when it is better and more convenient to start charging, which really should be included in the complex that could not be done today, but we have to repeat it tomorrow.Analyze the day.While you are thinking, sit in the lotus pose, lower your hands at your knees, close your eyes, build up and sit in silence for a few minutes.Now slowly get up and you can go to the shower.The charging ended today.Do you want to repeat?
Psychological mood
Refine exercises at home include not only physical activity and proper nutrition, as well as important psycho -emotional moods.Classes from automatic training field will not interfere:
- Losing weight is not a goal, the goal is to become a healthy, slender and happy person and keep this condition constantly.Remind you of it;
- Worry about the moment of relaxation - just lie on the floor or sofa, close your eyes and dive into the darkness, try to introduce yourself to a certain state of hypnosis;
- Visualize the result you want: Write the intended weight and other parameters on paper, create a desire map where you depict yourself with a slender person;
- Correctly formulate thoughts, use the phrases "I have lost weight/I lost weight", "I am a slender and healthy person", mostly use words "health", "happiness", "harmony", "benefits", "goal" and other words that will be properly determined;
- Use mobile loss weight programs, they will remind you of classes, dishes and delight in motivating photos and phrases.
It is also important to interact with people like people who have been able to reach the goal of a healthy diet and lifestyle, do not miss this opportunity with the weight of the weight exercise!