Regardless of gender, age and ethnicity, all people desire, as long as possible to stay beautiful and attractive, to have a strong, young and toned body, and just to feel good, due to excellent physical shape. However, it should be understood that if one such gift is given by nature, others may require serious effort and systematic training. If to speak about excess weight it has long been a pervasive problem of humanity with which you need to fight, and how to do it, going to the gym or exercise at home, and maybe self-examining exercise for weight loss women at home, it is a personal choice.
Do not have to visit the gym, workout at home for women for weight loss
Many people today complain about the extra weight, however, make any steps for its elimination in no hurry. It is understandable, because not everyone has the opportunity to regularly visit the gym where give lessons with a professional instructor, because their services will cost is not cheap, and not too shy to show their extra folds under the sports bra. They are trying to lose weight with the help of various diets, therapeutic fasting, special pills, but it turns out to be ineffective and sometimes even harmful.
Scientists have long confirmed that the use of a wide variety, from classic to newfangled, diet will not give the expected result on weight loss. The most simple and effective method of getting rid of extra pounds is eating a balanced diet (proper and healthy diet), skillfully combined with the right set of exercises for weight loss at home for each day for women.
But not to worry, and in order to really lose weight, do not have to regularly go to the gym, every girl or woman is able to build his own body, studied the question of the structure of the body and regularly. Here the main thing not to be afraid, never give up and to follow all instructions to achieve truly amazing results.
- Focus on self-discipline, positive attitude, build the plan you want to follow – you need to do everything possible to actually lose weight.
- To you saw the result, you need to do at least three or four times a week.
- Build a regime of his day so that during training accounted for the interval between 11 am and hour of the day, and after lunch, with about five to seven. This time is most suitable for physical activity.
- Try to never eat right before exercise as this will not benefit. Better to wait two hours that the food is fully dissolved.
- Not we are forced to force themselves to exercise, so think about motivation to work.
As in any business, it is very important regularity and consistency of sessions, so he should not forget about exercise, or the results you don't like it.
Collect the needed equipment
If you've decided that you urgently need a nutrition program and workout for weight loss for women, and there is no doubt, then you are ripe for "adult" decisions and actions. Will only acquire the appropriate equipment, which is a those things and equipment that you will use during training.
- It would be nice to have dumbbells at home, from one to five pounds. Men do not interfere, and 7-16 pounds, but women such weight to anything.
- You need to buy a sports Mat, which will facilitate the exercises and to some degree protect against injury.
- Natural clothing for physical training – a factor not unimportant. It should be comfortable and not restrict movement.
A good purchase will be a gymnastic Hoop. In order to exercise with it to be effective, it must have a mass of not less than a kilogram. Be prepared to put in enough effort to practice, it will be difficult and hard, but you will like the result.
A set of exercises for weight loss women at home
Every professional athlete, could confirm that any exercises you should always begin with warm-up. Only when you are satisfied, you can proceed to the basic exercises, then the program of training and nutrition for weight loss for women will be safe and effective. If you do not exercise, then you can seriously hurt yourself and even get injured, but to achieve real results are unlikely to succeed.
The warm up is the start of any workout
In fact, everything is quite simple, just a good first RUB your palms together until they seem really hot, and then RUB their neck, arms, and even face. The entire body requires kneading when loved ones have the skill of massage, and it does not hurt.
- First mash the shoulders, neck and arms. For this you need to do rotational movements of the neck, then shoulders. Shake hands like they have wet.
- Next you need to stretch your back, and it is better to stand up straight, and then execute the pan, tilt. Keep in mind that your body has to work just above the waist, and everything below, to stay motionless.
- After that knead the lower back and pelvis, performing circular and rotational motion.
- Left several times to sit down, perform a few leg swings forward and backward and to the sides, and you're ready for a full workout.
The duration of the workout should be approximately ten to fifteen minutes. If there is a place you can lightly jog, jump and you can start.
A set of exercises for weight loss at home for women: squats
On the way to losing weight, there is no worthier and more effective exercise than squats, that's a fact. In one approach, it is desirable to perform at least twenty repetitions. Hands set on his waist and legs, as it should be and shoulder width apart. The back is sure to keep straight, and if you do not lean forward. This exercise is also a models the shape of the buttocks and thighs, so it's worth a try.
Plays a significant role of breath: a squat on the inhale, fall with exhale. Gradually, each day increase the number of sets until you reach three, which are made with a break of one to two minutes. Where-that days through ten it will be possible to complicate the task and squat with dumbbells.
Long thrust legs: train your calf muscles and not only
Make a wide step forward with one foot and tap the second floor. Get up to the starting position and repeat again all that is needed, but the other leg. Hands then best kept at the waist, but you can breed to the side, to give greater stability. At the beginning of a single approach fifteen repetitions and then gradually increase the amount to two approaches.
Hands and also chest muscles: lie on back
For this exercise already need a bench, or even a gym Mat, as you first need to lie on your back and dumbbells. On the inhale slowly raise the hands with dumbbells in hand and just breath make head. In one approach must be twelve repetitions. The number of approaches you need to bring to three sometimes, and you can increase the weight of dumbbells.
The upper and lower abdominal muscles
This exercise is also performed from the same, old, lying down with your legs should be bent at the knees and the feet fixed in one position. Place your hands directly behind your head, interlock your fingers and lift the body so that the blades were detached from the surface. If at first you get to climb three times, that's good. Over time, the number of liftings can be increased arbitrarily, which means how much is enough force.
Later in the same position need to grab something heavy, for example, it may be the leg of the couch, and lift bent legs up to her stomach, trying to get them as high as possible. Eventually it will be possible to do a similar exercise with the legs extended. It is recommended that the same schedule as for squats.
Unique plank: magic wand pounds
It was impossible not to include this exercise in a comprehensive workout for weight loss at home for women as it is unique in its properties. Being in a static position, you will be able to work out many muscles, even without doing anything.
It is also useful to perform an exercise called "Horizon", which is exactly similar to swallow, but assumes a fixed position and tension of all muscles. If it doesn't happen, don't worry, you still can.
A hula Hoop weighing one kilogram
It is very helpful to do the exercises with a Hoop, which when rotating massages and kneads the muscles. It will help eliminate the cellulite in the initial stage, will help to banish excess fat from waist and hips, strengthens the legs and even the shoulder girdle.
Experts recommend to play it for fifteen minutes twice a day. If there is a desire and appetite, as it is known, comes during meal, you can increase that number in half.
A few simple tips and recommendations
In order to do a set of exercises for weight loss at home for each day for women more effective and efficient, you need to consider a few nuances. To know their need for those who had never engaged in physical activity, as they are basic tips that can give any athlete.
- Do exercises only in a well ventilated room, but you need to follow to avoid drafts. The fresh air will help you to get more enjoyment from the classes and also help the body to get enough oxygen.
- You need to make your own training plan, for example, on Tuesdays, Thursdays and Saturdays, and not to miss classes. Regularity and system are your best aides in weight loss.
- In addition, be sure to do warm-up before starting to workout.
Already ten days later you just mark as started to change your body and the extra pounds will disappear much faster if you forget about healthy nutrition, proper regime and quitting bad habits.