A strong 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, for example, give birth to a child.But often the first thing that comes to the minds of those who want to lose weight are the exhausting diets of incredible content, to fasting.
But few people think: in addition to changing their daily diet, you must 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 to lose weight in the home.Only with a competent combination of adequate nutrition and moderate physical activity the desired results can be achieved.
Why start?
The exercise for weight loss is not the first objective, they do not need to be fulfilled for statistics, everything must go in a complex and pleasure.With this attitude, it can achieve results: everything must be done at will and not through force.What can I say about diets?First, try the following:
- Stop thinking and start acting;
- Eat often, but in small portions, strange as it seems, acts;
- Finally, it excludes diet flour products, fatty and spicy foods;
- Eat for pleasure, if, however, you wanted bread or meatballs to eat for health and do not reproach you.But don't abuse;
- Start to make a little road from 10 to 15 minutes a day, and this is already an achievement;
- For sports you need a good humor, do not get involved in force;
- Enforce the load every day;
- Drink more water, up to two liters;
- Self -control will definitely be useful.
Everything happens very simple: at this time, after reading the article, go to walk, go to the store or market, bite vegetables, fruits, olive oil, vegetables, 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, simply reconstructs gradually on the healing route and then the lost weight mechanism will begin on its own.
Inventory that will be useful in a new sports life
To start the path of losing weight, it is not enough to change your diet and qualify the refrigerator with useful products, the right items should appear at home.What is useful for daily sports:
- Carpet or karemat, convenient for stretching exercises, to perform exercises to pump the press;
- weights, buy the first 1-2 kg lungs suitable for women and 3-5 for men;
- The new sportswear is very important for stimulus and convenience;
- A ring with a weight of 1-2 kg, not easier.
In the future, an elastic tape, a jumping rope, a fitball and other simulators can be useful, but for the beginning and the initial list there will be enough.Also pay attention to the place where it performs or plans to training.Here it must be quite light, spacious, clean, the opportunity to ventilate the room should be possible.Do here every day: this is also an additional load in the body.
What exercises are adequate for the home?
At home, you can do all the exercises taught in sports.We have compiled for you the best exercises to lose weight and some of the most important useful body habits, after developing your body, it will be appreciated.
So, the first habit and necessary is a warm, without it, you cannot start practicing at all.Dissident tilts, runs instead, jumps, move your arms and neck.The warm must take at least 15 minutes.Now a set of classes.
Squats.Oh yes, those simple squats, but many hated.But this is one of the effective exercises.Present correctly so that the hips are parallel to the floor.At first, you can squat in a chair, this exercise is repeated 10-15 times in an approach.Later, the load increases at 20-30 squatillas at the same time.
Planck.A classic exercise aimed at strengthening all muscle groups.It is enough to place the floor of the forearm parallel to each other and lift the body, placing the legs in the socks.It must endure at least one and a half to two minutes.But this is for the beginning, you must gradually increase the execution time.
Bridge.Lying face up, you must rest your arms and legs to the floor and lift the pelvis on top.Such exercises must be 15-20 no less.
Press.Another, not everyone has a favorite, but very effective activity to lose weight.Lying on his back raises his legs.Alternatively, without touching the floor, lower the legs down.Now place your arms behind the head, double your legs on your knees, take a hill on the floor and lift your body.
By the way, in addition to a useful habit: classes must go through at least half an hour, therefore, when you enter the rhythm of a new life, then take a rule.
To lose weight, it is important to deal with weights, increase the load and give you the tone of the muscles.Then, harden, extend the width of the shoulder of the feet, the weights in the hands, the palms turn to you.In exhalation, lift your hand on the shoulder, in inhalation, get off.Do the exercise alternately, at least 10-15 times per hand.
Here again, the correct habit: follow your breathing, this will facilitate the exercise and will not tire so fast.
Again, the task with the weights is to bend your hands in a horizontal position.Put two stools nearby like a sports bank.Lie on them with your back and straighten the arms to the sides, so that the elbows turn under the body.Exhale: Connect your hands in front of you, Inhale: Báj them in your original position.Such movements are useful for strengthening chest.
Lesson for the back: Its initial position is slightly folded legs on the knees, placed in the width of the pelvis.The blades must be connected, straighten the back and bend a little.In the hands: weights, hands are lowered.Exhale: extend the arms to the sides, Inhale - return to your original position.
These simple exercises for weight loss, provided that their daily execution can give a result in a few weeks.Keep in mind that in its complex there must be several exercises for each muscle group, as well as general strengthening classes.
The final stage of training
This is an important point, because, since it needs to complete training correctly using training exercises.Estimated of the inclinations again, stag your hands, walk slowly in a circle, make circular movements of your neck, straighten the shoulders, bend 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 loading, what should be included exactly in the complex, which cannot be done today, but we have to repeat it tomorrow.Analyze the day.As long as you think, sit on the lotus pose, lower your hands to your knees, close your eyes, focus and sit down on silence for several minutes.Now get up slowly and you can go to the shower.The load is over today.Or do you want to repeat?
Psychological mood
Home weight loss exercises include not only proper physical activity and nutrition, and psycho -emotional mood is also important.Automatic training field classes will not interfere:
- Losing weight is not an objective, the goal is to become a healthy, thin and happy person and constantly maintain this condition.Remember this;
- Organize a moment of relaxation: just down on the floor or the sofa, close your eyes and immerse yourself in the dark, try to introduce yourself to a certain state of hypnosis;
- Visualize the desired result: write the expected weight and other paper parameters, create a map of desires where it is portrayed with a thin person;
- I correctly formulate the thoughts, use the phrases "I lost weight/weight I lost", "I am a thin and healthy person", use the words "health", "happiness", "harmony", "benefit", "objective" and other words that will be put in the right way;
- Use mobile weight loss applications, you will remember classes, meals and cheer up with motivating images and phrases.
It is also important to communicate with people like people with Mida, with people who, thanks to the exercises for losing weight, managed to achieve the goal, managed to climb to healthy diet and lifestyle, do not miss this opportunity!