A simple set of exercises for weight loss at home, designed for daily 20-minute lesson. Effective weight reduction and study of the problem areas through an effective exercise.
Not every woman can boast of a great figure, which she generously endowed by nature. Most women and girls have a lot of work on his body to achieve seductive forms. And not all of them, unfortunately, can afford to regularly go to the fitness club to workout in different circumstances. But in order to effectively reduce weight, tighten the muscles for a long time to fix the result, it is possible to train at home. We offer you a simple set of exercises for weight loss at home, which will help you to get rid of fat in problem areas and improve overall health.
Exercises to reduce weight and strengthen the muscle corset
To achieve a good result in a short time, requires a comprehensive approach to weight loss. You need to not only train physically, but also to review your diet. Eliminate eating fast food, and products made from wheat flour, sugar, fizzy drinks, fatty, fried and salty foods. Try to eat more protein and drink at least 2 liters of pure water or green tea a day.
Try to change your way of life: instead of watching your favorite series go to the pool or go running in the Park, take a bike ride or stationary bike. And, of course, try to allocate daily for 20-30 minutes on these exercises for weight loss.
A Classic "Plank". This is an effective static exercise for a short time will help to strengthen all muscle groups, and also contribute to burn fat in problem areas. For its implementation does not require special equipment or inventory, in the course of exercise, you can slightly change the position of the limbs, experiment with the number of points of support, thereby impacting the various groups of muscles and increasing their endurance.
Starting position – prone position on straight arms, hands point forward and put one vertical line with the shoulders. Head, back, loins and legs should be straight, chin slightly raised. Tighten your abdominal muscles, try to keep your back straight and do not bend your knees. Lock body in this position for 1 minute, and then you get down on your knees or strike a pose "Dog muzzle down" to give the muscles a rest.
To get good results doing the "plank" every day, it is also recommended to increase the time of exercise by 30 seconds every 2-3 days, gradually bringing it up to 3 minutes.
The Burpee exercise is a great way to get rid of excess fat and achieve a slimmer figure. When executed, utilizes all muscle groups and accelerates the metabolism, therefore extra weight will melt before our eyes.
Sit on his haunches, putting his palm in front of him at shoulder width. On the exhale, making the jump the legs back, take the emphasis lying on the direct hands (a classic position for push-UPS). Tighten your abs and back muscles, and simultaneously jump two feet in the original position, the hands should remain stationary. Take a breath and you jump up as high as possible, raising his hands and moving his shoulders about.
Without stopping for a break again, please accept my burpees, and repeat the sequence 12-15 times at the most rapid pace.
"Jumping Star" practice of the heart muscle, speed up metabolism, strengthen bone tissue, but also muscles of the arms, legs, stomach and back.
Stand on one foot position close to each other, straight arms down along the body. Simultaneously, exhale, jump up a few inches from the floor, spread the legs shoulder-width apart, and your arms out to the sides (you can clap hands). Exhale and return to starting position.
Do 2-3 sets of 15-20 jumps. Pay attention to your breathing – inhale do it through the nose and out through your mouth.
Exercises for a flat stomach and slim waist
Many women face problem of fat deposition on the abdomen and flanks. To get rid of them will these exercises for weight loss effective and simple.
Leg raises from the prone position aimed at strengthening the lower section of the abdominals, waist and back.
Lie on a flat hard surface, place hands on the sides along the body or behind your head and interlock in the lock. When lifting the feet try not to tear the upper body from the floor and arch your lower back. Slowly raise both legs up to an angle of 45 degrees, hold this position for 10-15 seconds, then slowly return to starting position. You can not put your feet on the floor, then you will create additional load on the abdominal muscles.
Repeat this exercise at least 15-20 times the number of sets is 2 to 4.
"Bike" with a twist – one of the most effective exercises for abdominal development, weight loss and body shaping of the abdomen and waist.
Lie on your back on a flat hard surface (the floor or exercise Mat), scapula and pelvis should touch the floor. Bent at the elbows hands behind your head, hands interlock in the lock, and the legs bend. Then simultaneously lift the upper part of the body (head, arms, shoulders), straining the abdominal muscles and lift feet from the floor to a height of 40-50 cm below the knees were bent at an angle of 90 degrees. Alternately bend the legs, mimicking the Cycling and try to touch the elbow to opposite kneecap, doing the twist.
Do 10-20 repetitions on each leg. After a brief respite, they can make another 2-3 sets.
Lose weight in thighs and buttocks
What exercises to do to lose weight in thighs and buttocks will be discussed further. Do this regularly, and in 3-4 weeks you will be able to evaluate the first results.
Jumping from a deep squat. This exercise strengthens and shapes the shape of the buttocks and quadriceps, improves metabolism and promotes overall weight loss. During execution, jumps from the squat you need to follow the correct technique and breathing for increasing the load you can use a special weighting.
Take a relaxed, flat rack, spread the legs shoulder-width apart, hands cross your chest or interlock at the back of the castle. Take a moderately deep breath and sit down so that your thighs were parallel to the floor, being careful not to tear the foot off the floor. If you have physical training, you can sit down below. At the same time exhale, squeeze the muscles of the thighs and buttocks and you jump up with maximum force. If the foot falls to the floor, immediately return to the squat position and repeat the sequence.
The rise of the buttocks. For this exercise you will need a low stable chair, bench or Ottoman.
Lie on the floor belly up next to the pillar that the seat was sent to you. Direct hands spread them apart or close together at the back. Bend your legs at an angle of approximately 90 degrees, heels put on the edge of the seat. Leaning on a chair, lift your pelvis to a height of 30-50 cm, to the thigh and torso form a straight line. The head, shoulders and shoulder blades when performing this exercise do not have to come off the floor. Lock body in this position for 5-7 seconds, then lower your buttocks almost to the floor without touching it, and from this position start the next repetition.
Do the exercise 15-20 times, take a short break and perform another 2 sets.
Follow the daily available complex, observe a light diet, move more, and after a month the scales will show on 5-9 pounds less.
The exercise is aimed at muscle groups: Press