The rapid desire to lose weight arises not only in women, but also in men.Someone lacks harmony and confidence, and it is important for someone to restore health, live fully or, say, give birth to a child.But often the first thing that comes to the minds of those who want to lose weight, is eliminating the diet of incredible materials, till fasting.
But some people think - in addition to changing your daily diet, you need to take care of physical activity, and it is not necessary to buy expensive membership in the gym, it is enough to study a set of exercises for weight loss at home.The desired results can be achieved only with a competent combination of proper nutrition and moderate physical activity.
Where to start?
Exercise is not the first goal for weight loss, they do not need to complete for data, everything should go into a complex and bliss.With this approach, you can get the result - everything should be done on will and not through force.What can I say about diet.First of all, try the following:
- Stop thinking and start acting;
- Eat often, but in small parts, strangely enough - it acts;
- Finally, diet flour products out of fatty and spicy foods;
- Eat for Anand-Again, yet, you wanted bread or dumplings for health and do not reprimand yourself.But do not misbehave;
- Start doing a little bit. It is 10–15 minutes a day, and it is already an achievement;
- For sports you need a good mood - do not engage in force;
- Apply load every day;
- Drink more water, up to two liters;
- Self -consent will definitely work.
Everything is very simple - now, after reading the article, go for a walk, go to the store or go to the market, vegetables, fruits, olive oil, greens, nuts and black chocolate tiles to increase mood.There is no need to create additional stress for the body, this is already enough in life, just slowly rebuild it on the treatment path and then the lost weight mechanism will begin automatically.
Inventory that will work in a new game life
To start the passage of weight, it is not enough to change your diet and score refrigerators with useful products, the right items should appear in your home.What is useful for daily sports:
- To pump the press to practice, the rug or karmat, convenient for stretching exercises;
- Dambal, buy first lungs of 1-2 kg suitable for women and 3-5 for men;
- New games are very important for excitement and convenience;
- A circle with a weight of 1-2 kg is not easy.
In the future, an elastic ribbon, a jumping rope, fitball and other simulators can be used, but will be sufficient for a beginning and initial list.Also pay attention to the place where you conduct training or plan training.Here it should be quite light, huge, clean, the opportunity to ventilate the room should be possible.Clean it every day here - it is also an additional load on the body.
Which exercises are suitable for home?
At home, you can do all exercises that are taught in sports.We have done the best practice for you to lose weight and some of the most important useful body habits, thanks after developing their body.
So, very first and essential habit is a warm -up, without it you cannot start practicing at all.Debt the tilt, run in place, jump, move your arms and neck.Warm -up should take at least 15 minutes.Now a set of classes.
Squats.Oh yes, they hate many, but many.But this is one of effective exercises.Squat correctly so that the hips are parallel to the floor.First, you can squat on a chair, such exercise is repeated 10–15 times in an approach.Later, increase the load at a time to 20-30 squat.
Planck.The purpose of a classic exercise is to strengthen all muscle groups.This is enough to put on the floor of each other parallel to each other and raise the body, which set the legs on the socks.You need to keep out for at least one and a half to two minutes.But this is for a beginning, slowly you have to increase the execution time.
Bridge.Lying on your back, you need to relax your arms and legs on the floor and raise the pelvis elevated.Such exercises should not be 15-20.
Press.One and everyone does not have a favorite, but very effective activity to lose weight.अपनी पीठ पर लेटते हुए अपने पैरों को ऊपर उठाएं।Alternatively, without touching the floor, lower your legs.Now put your arms behind your head, bend your feet on your knees, take a hill into the floor and lift the body.
By the way, plus a useful habit - classes should pass at least half an hour, so, when you enter a new life rhythm, take it a rule.
To lose weight, it is important to deal with dumbbells, they will increase the load and give the muscle tone.So, get straight, separate your feet separately from the shoulder, dumbbells, palms in your hands are replaced.When you exhale, reduce your hand on the shoulder, on inhalation - it.Alternatively, exercise at least 10-15 times per hand.
Here again, the right habit - follow your breath, it will provide exercise facility and you will not get tired so soon.
Again, the function with dumbbells is to bend the hands in a horizontal position.Put two stools nearby as sports bench.Lie on them with your back and straighten your arms to sides, so that the elbow turns under the body.EXhale - Add your hands in front of you, inhel - reduce it in your original position.Such movements are useful for strengthening the chest.
Lesson for the back: Your initial position is slightly bent on the knees, which is placed on the width of the pelvis.The blade needs to be connected, straighten your back and bend slightly.In the hands - dumbbells, hands are made down.Breathing - spread your arms to sides, inhale - return to your original position.
This simple practice for weight loss, provided that their daily execution can give results in a few weeks.Note that there should be many exercises for each muscle group in your premises, as well as normal strong classes.
Final stage of training
This is an important point, because, as you need to complete the training correctly using workout exercises.Dear, rebut down, shake your hands, walk slowly in a circle, do circular movements of your neck, straighten your 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 to charge, what should actually be included in the complex, which cannot be done today, but we have to repeat it tomorrow.Analyze the day.When you think, sit in the lotus posture, lower your hands on your knees, close your eyes, focus and sit in silence for several minutes.Now get up slowly and you can go to the shower.Charging is over today.Or want to repeat?
Psychological mood
Home slimming exercises not only include physical activity and proper nutrition, and psycho -emotional mood is also important.Classes will not intervene from the field of auto -traning:
- Losing weight is not a goal, the goal is to become a healthy, thin and happy person and maintain this situation continuously.Remind yourself;
- Arrange yourself a moment of rest - just lay on the floor or couch, close your eyes and dip in the dark, try to present yourself in a certain position of hypnosis;
- Imagine the desired result: Write the expected weight and other parameters on paper, make a map of desires where you paint yourself with a thin person;
- Prepare the idea correctly, use phrases "I lost weight/lost weight", "I am a thin and healthy person", more often "health", "happiness", "harmony", "advantage", "target" and other words that will be set correctly;
- Use mobile lost weight applications, they will remind you of classes, food and will be happy with inspiration to pictures and phrases.
It is also important that people should communicate with people like people, with people who have managed to achieve the goal, managed to achieve a healthy diet and lifestyle rail, do not miss this opportunity!