A lot of people just can't bring myself to do fitness in the gym.
In such a situation, you can begin training at home.
Below are the most effective complexes of exercises for different muscle groups that will help you to lose weight.
Basic rules of exercise for weight loss at home
As with any exercise, to achieve the desired result, you must follow the basic rules of exercise:
- Frequency of sessions should be two to four times per week. A smaller number will not give the desired effect, more will be the stress to the body. You should start with low and gradually increasing the frequency of the lessons.
- During the training process it is not recommended to take breaks. All systems should be performed smoothly and continuously.
- You should follow the guidelines regarding the time of the training process. Slimming perfect class time is 40 — 45 minutes. It is important to note that starting from such long-term studies, you should not. It is best to start with ten minutes of the complex, adding to it for 5-10 minutes a week until you reach 40 to 45 minutes. Exceed the recommended option should not be. Excessive loads can lead to various diseases and major changes in the body.
- To perform each exercise properly, clearly following the instructions. Very often, many novices forget about the technique, but it depends on the end result. It is important to follow these, as often the body begins to look for the easiest way, especially if the person was not previously engaged in sports. Here is an example based on flow press. To perform the exercise, lie down, gets your hands behind your head, then bends his knees and rests his feet on the floor. On the exhale, the person lifts the trunk and pulls him to his feet, keeping the elbows straight, inhale returns to its initial position. Many people, in this exercise, forget about the need to strain the abdominal muscles, during movement on the exhale. If you forget this part, you can do 200 approaches in the day and not to achieve any result.
- Any workout it is important to start a workout. This will help to warm up the muscles without damaging them during a workout. Workout can replace Jogging, who are encouraged to engage in the fresh air.
Before exercise should drink a glass of cool water, about half an hour before the start of the training process. It will fill the allotted amount of liquid.
If during a workout you really want to drink, it is important to remember not to drink the cold liquid. Allowed to drink only water at room temperature.
Consuming water, you need to drink it slow SIPS. In addition, you cannot drink sweetened or acidic liquids, as this will start in the digestive tract, which is dormant during any sports.
Important! Allowed no more than one glass of water or your kidneys will start to work in emergency mode.
Before training, the body needs to warm up properly. This will allow you to protect yourself from injury.
As a warm-up perfect circular rotation of the joints for 10 reps in each direction. With this method, it is necessary to warm up the whole body.
- It is important to start with the cervical vertebrae, making a slow and not very deep circular rotation.
- Then proceed to the shoulders. This palm is put on the shoulders and rotating joints at first, 10 to 20 times in one direction and then the same in another.
- The next stage of the elbows. To do this, stretch the hands parallel to the floor and the first bend in the elbows.
- Hands. Raise hands to hands were a little below eye level, and squeeze Cams. To start the rotation of the palms, first one, then the other side.
- Back and waist warm movements to the left or right. The trunk is developed, and the legs and hips remain stationary.
- Across. For this joint you need to rotate the pelvis, as if trying to spin a hula-Hoop. To run the approaches on both sides.
- Feet best warm up normal squats. Keep them together and heel it is important to press firmly to the floor.
Morning exercises for the flexibility of the back
Many people who have problems with weight, has a concomitant disease – osteochondrosis. Its called the disease of office workers, because the clerks are forced to stay long in sitting position.
Due to degenerative disc disease in the brain receives the right amount of blood that is the cause of frequent headaches, poor vision and lower immunity. In order to overcome this problem, to strengthen the back muscles, correct posture and gait to make beautiful, useful five-step methodology of morning exercises.
She well develops the spine:
- Tumbleweed. First, you need to sit on the floor. Bend your knees close to your chest, keeping your heels together. To grab your hands behind the ankle. To "hide" his chin on his knees. The back is curved is obtained. Return to the starting position. Just need 10-20 repetitions.
- Snake. You need to lie on her stomach. Keep feet together, chin to rest on the floor. Take hands behind back, simultaneously throwing back his head and looking up at the ceiling. Nose breathing, deep and even. Return to the starting position. A total of 10 repetitions.
- Mahi. For the source position to stand. Feet widely to place 70 to 100 cm. Hands up to the side parallel to the floor. Lean to the side, trying to get the right hand to right foot. Second hand might be held perpendicular to the body. To stay a while and return to the starting position. To do 5 tilts in the other direction.
- Bow. For the source position you need to lie on her stomach. Keep legs bent at the knees, hands gradually to have back. To grab the ankle. At the same time slowly come off the floor. Lift chest and legs simultaneously as far as possible. This should be done on the inhale. Exhale, returning to the initial position.
- Fish. For the source position needs to go. The spine should be relaxed and maximally pressed to the floor. Need to stretch my legs and to connect the heel and feet, hands under the neck. Breath deep. Linger a while in this position. Gradually begin to imitate the movement of fish from the top-down and left-right. It is important that the whole body had assumed the position as if you are floating. This exercise is done for 2 minutes.
Exercises for quick weight loss in the abdominal area and sides
The greatest amount of body fat accumulates in the waist and abdomen. Further we will present the complex, which will help to lose weight these problem areas.
- A pair of scissors. For the source position you need to lie down. Waist to cuddle up to the floor and relax the neck. Raise the legs up at an angle 90ᴼ and to make movements imitating a scissors, alternating traffic pattern: left leg over right, then Vice versa — the right over the left. Repeat 15 times. Only after that lower legs.
- Oblique muscles. For the source position you need to lie down. Keep legs bent at the knees and to pull up to the buttocks. Then strain the press, off the floor, try to reach left hand to right hip, then change hands and return to starting position. Just need 10 approaches.
- Strap. First, you need to lie on your right side. Legs bent at the knees and lean on the bent right arm. Breath deep. To perform the movement from the floor up, straightening the arm and at the same time straining the muscles in the abdomen. Only need 10 reps with each hand.
- Twisting. For the source position you need to sit down. Keep legs extended in front of him, heels and toes to keep together. Make turns left and right, keeping your abdominal muscles tense. To return to the starting position. A total of 10 repetitions.
- Table. For the source position to lie on your back. Bend your knees and lift the legs parallel to the floor. Lower your right foot touch the floor (without dropping the foot) while straining press. Repeat with the other leg. A total of 15 approaches.
Legs, thighs, buttocks
For people who have the bulk of the fat accumulated in the legs to fit the next daily set of exercises to slim the legs, thighs, and buttocks:
- Mahi. For the source position to stand on all fours. Take your right foot back (to keep parallel to the floor) while pulling the left arm forward. Drag in different directions", as if trying to stretch the spine. Repeat with the other side. Only 10-15 repetitions.
- Mahi ago. For a source position, you must stand next to the chair. Feet together, hands rest on the chair. Pull your stomach and begin to pull the leg back up to the maximum possible without bending the knee. Just a little while longer. Repeat with the other foot. Just need 15-20 repetitions.
- Attacks. For the source position must stand, in the hands of dumbbells (enough for 1-2 kg of weight). Well, "walk" your right foot forward, bend knees and transfer weight onto this leg. Go back to the reverse position and repeat with the other side. Then move on to reverse lunges. The right leg widely to "walk" back, shifting her weight. Repeat with the other foot. Front and rear lunges to do 10-15 times.
- Squats. For the source position it is necessary to stand. Heel and feet together. Crouch to his feet, simultaneously pulling his hands forward. Return to the starting position.Important! Heel from the floor not to tear off it is impossible. You may have to do 25 approaches.
- Ballerina. For the source position it is necessary to stand. Feet to keep together, but not pressed. Rise to the toes, stopping for a second and come back. A total of 50 approaches.
Best lose weight face
The face also requires compound exercises. Next, presented in the most effective of them.
- Tilt your head back and hold for a few seconds. Only need 10-15 approaches.
- Pull the chin up as high as possible. The neck remains stationary. Only 10-20 approaches.
- Take a large, but not heavy book. Put it on the head. You must walk around the room for 2-3 minutes, trying to keep a book on your head.
- Draw lips, straining his neck muscles, but without moving it. Just 25 approaches.
- Say the letter "I", "In" a long sound, at the same time straining the muscles of the face. Just 20 approaches for each letter.
Exercises for shoulders and arms
These are the most useful exercises that will help to cope with her arm fat and strengthen the muscles of the shoulder joint.
- Push-UPS. For the source position it is necessary to rest her hands to the floor, spread shoulder-length apart (a little wider, if very hard). Feet "stand" on your toes. Smoothly bend the elbows and lower down to the floor (no lie). The back all the time keeping straight. Only 5-20 approaches.
- Pushups on the chair. For the source position it is necessary to keep your palm on the chair, my legs are really laid back and rested his fingers at the floor, then repeat the movement from the previous exercise. Only 10-20 approaches.
- Triceps. Sit on the floor beside the chair. Hands withdraw back and resting my palms on the chair. The feet rest on the heels. Rise on the palms, begin to perform the movement up and down. To run 20-25 times.
- Side swings with dumbbells. For the source position it is necessary to stand. Hold dumbbells at 0.5 — 2 kg. Take your arms out to the side at a right angle. To stay a while and return to the starting position. To run 30 times.
- Pulling up a dumbbell. For the source position it is necessary to stand. In each hand a dumbbell. Stretch the hands in front of him, linger for a second, then pull hands to yourself. All you need 25-30 approaches.
When choosing equipment, it is always important to remember that the most important thing is consistency.
Pay due attention to your body.
Only 15-20 minutes a day and you will begin to lose weight, regain a good mood and healthy.