A sharp desire to lose weight arises not only in women, but also in men.Someone lacks harmony and self-confidence, and for someone it is vital to restore health, live fully or, say, give birth to a child.But often the first thing that comes to the minds of those who want to lose weight is exhausting diets of incredible content, up to fasting.
But few people think - in addition to changing your daily diet, you need to take care of physical activity, and for this it is not necessary to buy expensive subscriptions to the gym, it is enough to study a set of exercises for weight loss at home.Only with a competent combination of proper nutrition and moderate physical activity can the desired results be achieved.
Where to start?
Exercise for weight loss is not the first goal, they do not need to be fulfilled for statistics, everything should go in a complex and pleasure.With this attitude, you can achieve results - everything must be done at will and not through force.What can I say about diets about.First, try the following:
- Stop thinking and start acting;
- Eat often, but in small portions, oddly enough - it acts;
- Finally, exclude flour products from the diet, fatty and spicy foods;
- Eat for pleasure-if, nevertheless, you wanted bread or dumplings-eat for health and do not reproach yourself.But do not abuse;
- Start to do a little-let it be 10-15 minutes a day, and this is already an achievement;
- For sports you need a good mood - do not engage in force;
- Enforce the load every day;
- drink more water, up to two liters;
- Self -control will definitely come in handy.
Everything happens very simple - right now, having read 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 raise the mood.There is no need to create additional stress for the body, it is already enough in life, just gradually rebuild it on the healing path and then the losing weight mechanism will start on its own.
Inventory that will come in handy in a new sports life
To start the path of losing weight, it is not enough just to change your diet and score the refrigerator with useful products, the right items should appear in your house.What is useful for daily sports:
- rug or karemat, convenient for stretching exercises, for performing exercises to pump up the press;
- dumbbells, buy first lungs of 1-2 kg suitable for women and 3-5 for men;
- New sportswear is very important for stimulus and convenience;
- A hoop with a weight of 1-2 kg, not easier.
In the future, an elastic ribbon, a jump rope, fitball and other simulators may come in handy, but for a start and the initial list there will be enough.Also pay attention to the place where you conduct or plan to conduct training.Here it should be quite light, spacious, clean, the opportunity to ventilate the room should be possible.Do cleaning here every day - this is also an additional load on the body.
What exercises are suitable for home?
At home, you can do all the exercises that are taught at sports.We have collected for you the best exercises for losing weight and some of the most important useful body habits, after developing their body will say thank you.
So, the very first and necessary habit is a warm -up, without it you can’t start practicing at all.Dissage tilts, run in place, jump, move your arms and neck.The warm -up 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.Squat correctly so that the hips are parallel to the floor.At first, you can squat at a chair, such an exercise is repeated 10-15 times in one approach.Later, increase the load to 20-30 squats at a time.
Planck.A classic exercise aimed at strengthening all muscle groups.It is enough to put on the floor of the forearm parallel to each other and raise the body, setting the legs on the socks.You need to hold out for at least one and a half to two minutes.But this is for a start, gradually you have to increase the execution time.
Bridge.Lying on your back, you need to rest your arms and legs to the floor and lift the pelvis high up.Such exercises should be 15-20 no less.
Press.Another not everyone has a favorite, but very effective activity for losing weight.Lying on your back raise your legs up.Alternately, without touching the floor, lower your legs down.Now put your arms behind your head, bend your legs at your knees, take a hill into the floor and lift the body.
By the way, plus one useful habit - classes should go through at least half an hour, therefore, when you enter the rhythm of a new life, then take it a rule.
To lose weight, it is important to deal with dumbbells, they will increase the load and give the muscles tone.So, become straight, spread your feet shoulder -width apart, dumbbells in your hands, palms are turned to you.On the exhale, raise your hand to the shoulder, on the inhalation - lower it.Do the exercise alternately, at least 10-15 times per hand.
Here again, the right habit - follow your breath, this will facilitate the exercise and you will not get tired so quickly.
Again, the task with dumbbells is to bend the hands in a horizontal position.Put two stools nearby as a sports bench.Lie on them with your back and straighten your arms to the sides, so that the elbows turn below the body.Exhale - connect your hands in front of you, inhale - lower it into its original position.Such movements are useful for strengthening the chest.
Lesson for the back: Your starting position is the legs slightly bent at the knees, placed on the width of the pelvis.The blades need to be connected, straighten your back and bent a little.In the hands - dumbbells, hands are lowered down.Exhale - spread your arms to the sides, inhale - return to its original position.
These simple exercises for weight loss, provided that their daily execution can give a result in a few weeks.Note that in your complex there should be several exercises for each muscle group, as well as general strengthening classes.
The final stage of training
This is an important point, because, as you need to complete the training correctly using workout exercises.Dear the inclinations again, shake your hands, walk slowly in a circle, make circular movements of your neck, straighten your shoulders, fold the shoulder blades, think about the plan for tomorrow.After all, this is an important question - when it is better and more convenient to start charging, what exactly should be included in the complex, which could not be done today, but we have to repeat it tomorrow.Analyze the day.While you think, sit in the lotus pose, lower your hands to your knees, close your eyes, concentrate and sit in the silence for several minutes.Now slowly rise and you can go to the shower.Charging is over today.Or want to repeat?
Psychological mood
Slimming exercises at home include not only physical activity and proper nutrition, and psycho -emotional mood is also important.Classes from the field of auto -training will not interfere:
- Losing weight is not a goal, the goal is to become a healthy, slender and happy person and maintain this condition constantly.Remind yourself of this;
- Arrange for yourself a moment of relaxation - just lie 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 result: write the expected weight and other parameters on paper, create a map of desires where you portray yourself with a slender person;
- Correctly formulate thoughts, use the phrases “I lost weight/lost weight”, “I am a slender and healthy person”, more often use the words “health”, “happiness”, “harmony”, “benefit”, “goal” and other words that will set in the right way;
- Use mobile losing weight applications, they will remind you of classes, meals and cheer up with motivating pictures and phrases.
It is also important to communicate with like -minded people, with people who, thanks to exercises for losing weight, managed to achieve the goal, managed to get on the rails of a healthy diet and lifestyle, do not miss this chance!