A strong weight loss desire not only in women, but also in men.Someone lacks harmony and confidence, and for someone, restoring health, living or speaking, giving birth.But often the first thing that appears in the minds of those who want to lose weight is to exhaust the diet of the incredible content, until fasting.
But few people think - In addition to changing daily diet, you need to take care of your physical activity and because this is not necessary to buy expensive registration for the gym, it is enough to study a set of exercises to lose weight at home.Only with the competent combination of appropriate nutrition and moderate physical activity, the desired results can be achieved.
Where to start?
Exercise to lose weight is not the first goal, they do not need to be done for statistics, everything should go in a complex and joy.With this attitude, you can achieve results - everything must be done at will, not through force.What I can say about the diet.First, try as follows:
- Stop thinking and start acting;
- Eat regularly, but in small, strange enough - it acts;
- Finally, eliminate powder products from diet, fat and spicy foods;
- Eat because of joy-but however, you want bread or dumplings to eat for health and do not blame yourself.But not abuse;
- Starting a little allow it is 10-15 minutes a day, and this is a achievement;
- For sports, you need a good mood - not involved in force;
- Implement daily download;
- Drink more water, up to two liters;
- Self -control will definitely be helpful.
Everything happens is very simple - right now, when reading the article, walking, going to the store or going to the market, biting vegetables, fruits, olive oil, green vegetables, nuts and black chocolate bricks to improve the mood.No need to create more stress for the body, it was enough in life, only gradually rebuild it on the path of healing and then the weight loss mechanism will start on its own.
Inventories will be useful in a new sports life
To start the weight loss path, not enough to change your diet and score points in the refrigerator with useful products, the right items will appear in your home.What is useful for daily sports:
- Carpets or karemat, convenient for prolonged exercises, to perform exercises to pump up to the press;
- Dumbbells, buy the first 1-2 kg lungs suitable for women and 3-5 for men;
- New sports costumes are important for stimulation and convenience;
- A round weighing 1-2 kg, not easier.
In the future, a elastic ribbon, a dance rope, football and other simulation may be helpful, but to start and the original list will be sufficient.Also pay attention to where you proceed or plan to conduct training.Here it should be quite light, spacious, clean, the opportunity to ventilate the room is possible.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 taught in sports.We have gathered the best exercises to lose weight and some of the most important useful body habits, after developing their bodies will say thank you.
Therefore, the first and necessary habit is a warmth, without it, you can start practicing.Constantly leaning, running on the spot, jumping, moving your arms and neck.The warmth will take at least 15 minutes.Now is a collection of classes.
Squats.Oh yes, simple people, but many obnoxious squats.But this is one of the effective exercises.Squat exactly so that the hips are parallel to the floor.At first, you can squat in a chair, such an exercise is repeated 10-15 times in a approach.Then, increase the load to 20-30 squats at the same time.
Planck.A classic exercise to enhance all muscle groups.It is enough to place on the floor of the forearm parallel to each other and lift the body, set foot on the socks.You need to hold at least one and a half to two minutes.But this is to start, gradually you have to increase the time to perform.
Bridge.Lie on your back, you need to put your hands and feet on the floor and lift the pelvis high.Such exercises should be 15-20 equally.
Press.Another person not everyone has a favorite activity, but very effective to lose weight.Lie on the back to lift your feet.Take turns, without touching the floor, lowering your legs.Now put your arm behind your head, bend your feet at your knee, put a hill on the floor and lift your body.
By the way, plus a useful habit - classes should go through at least half an hour, so when you enter the rhythm of a new life, then offer a rule.
To lose weight, it is important to deal with dumbbells, they will increase the load and create muscles.So, become frank, lingering on your shoulders, a dumbbell in your hand, the palm is transferred to you.When exhaled, raise your hand on the shoulder, on the respiratory tract - lower it.Do alternating exercises, at least 10-15 times each hand.
Here again, the right habit - According to your breath, this will facilitate exercise and you will not be so tired.
Again, the task with dumbbells is to bend hands in a horizontal position.Place two nearby chairs like a sports bench.Lie on them with your back and stretch your arms straight to the sides, leaving the elbows under the body.Breathe out - Connect your hand in front of you, inhale - lower it to its original position.Such movements are useful to boost breasts.
The lesson for the back: Your starting position is the bent legs in the knee, placed on the width of the pelvis.The blades need to be connected, stretched back and bent a bit.In hand - dumbbell, hands are lowered.Breathe out - Sleeping arms to the sides, inhaled - Return to the original position.
Simple exercises to lose weight, provided that their daily performing can give results in a few weeks.Note that in your complex area should have some exercises for each muscle group, as well as general enhanced classes.
The final stage of training
This is an important point, because, because you need to complete the accurate training by using exercise exercises.Dear the trends again, shake hands, step slowly in a circle, perform the circular movements of the neck, stretch the shoulders, fold the shoulder blades, think about the plan for tomorrow.In the end, this is an important question - when it is better and more convenient to start charging, exactly what should be put into the complex, unable to do today, but we have to repeat it tomorrow.Date analysis.While you think, sit in a lotus position, lower your hands on your knees, close your eyes, focus and sit in silence for a few minutes.Now slowly increase and you can take a shower.The charger ended today.Or want to repeat?
Psychological
Home slimming exercises include not only physical and nutritious activity, and psychological mood is also very important.Classes from the automatic field -Power will not interfere:
- Losing weight is not a goal, the goal is to become a healthy, slender and happy person and maintain this situation continuously.Remind yourself of this;
- Arrange for yourself a relaxing moment - just on the floor or sofa, close your eyes and rush into the darkness, try to introduce yourself into a certain hypnotic state;
- Visiting the desired results: Write the expected weight and other parameters on paper, creating a desired map where you describe yourself with a slender person;
- Constructing exact thoughts, using the phrases I lost weight/weight loss, I am a slender and healthy person, often using health words, then happiness
- Using mobile weight loss applications, they will remind you of classes, meals and fun with promoting images and phrases.
It is also very important to communicate with the same people, with those who, thanks to the exercises because they have lost weight, have achieved goals, tried to get the rails of a healthy diet and lifestyle, do not miss this opportunity!