The desire to lose weight occurs not only in women but also in men.Someone has no harmony and self -confidence, and for someone, it is vital to restore health, to live in full or to give birth to a child.But most of the time, the first thing that comes to the minds of those who want to lose weight is to exhaust their incredible content diets to fasting.
However, very few people think - as well as changing your daily diet, you need to look at physical activity, and it is not necessary to buy expensive subscriptions to the gym to the gym, it is enough to examine a number of exercises for weight loss at home.Only the desired results can be obtained with a competent combination of correct nutrition and moderate physical activity.
Where to start?
Exercise for weight loss is not the first target, they do not need to be fulfilled for statistics, everything should pass with a complex and pleasure.With this attitude, you can reach the results - everything should be done by will, not through power.What can I say about diets?First, try the following:
- Stop thinking and start acting;
- Eat frequently, but in small portions, strangely - moves;
- Finally, exclude flour products from diet, oily and spicy foods;
- Eat for pleasure-yine, you wanted to make bread or meatballs for health and do not reproach yourself.But don't abuse;
- Start doing a little-get 10-15 minutes a day and this is already a success;
- You need a good mood for sports - don't stay in force;
- Apply the load every day;
- For more water up to two liters;
- Self -Control will definitely work.
Everything is very simple - right now, when you read the article, go for a walk, go to the store or market, bite vegetables, fruits, olive oil, greenery, to raise the mood.There is no need to create additional stress for the body, it is already enough in life, just rebuilding on the way to healing, and then the losing weight mechanism will begin on its own.
Inventory that will be useful in a new sports life
In order to start weight loss, it is not enough to change your diet and score the refrigerator with useful products, the right items should appear in your home.Useful for daily sports:
- Carpet or square that is suitable for stretching exercises to make exercises to pump pressure;
- Fools buy the first lungs that are suitable for women 1-2 kg for women and 3-5 for men;
- The new sportswear is very important for stimulating and comfort;
- A circle with weight of 1-2 kg is not easier.
In the future, an elastic strip, a jumping rope, fitball and other simulators may work, but it will be enough for a start and first list.Also, pay attention to where you are trained or planned to receive training.Here it should be quite light, spacious, clean, and the opportunity to ventilate the room should be possible.Clean here every day - this is also an additional burden in the body.
Which exercises are suitable for the house?
You can do all the exercises taught at home and sports.We've collected the best exercises to lose weight for you, and some of the most important useful body habits will thank you after developing their bodies.
So, the first and necessary habit is a warm -up, you cannot start practicing without it.Disspage slopes, run, jump, move your arms and neck.Hot -up should last at least 15 minutes.Now a series of classes.
Squatting.Oh yes, this is simple, but many hates crotches.However, this is one of the effective exercises.Cast correctly so that the hips are parallel to the floor.At first, you can squat in a chair, such an exercise is repeated 10-15 times in an approach.Then, take the load into a 20-30 mouth fight at a time.
Planck.A classic exercise aimed at strengthening all muscle groups.It is sufficient to put in parallel to the base of the forearm and to raise the body and adjust the legs to the socks.You should wait at least one and a half to two minutes.However, for a start, you need to gradually increase the execution time.
Bridge.As you reach out on your back, you need to put your arms and legs on the ground and lift the pelvis up.Such exercises should not be less than 15-20.
Print.Someone else does not have a favorite, but there is a very effective activity to lose weight.Lift your legs on your back.Alternatively, lower your legs without touching the ground.Now put your arms behind your head, bend your legs to the knees, take a hill on the ground and lift the body.
In the meantime, plus a useful habit - classes should be at least half an hour, so when you enter the rhythm of a new life, take a rule.
It is important to cope with dumbbells to lose weight, increase the load and give muscles.So, be flat, smash your feet shoulder width, dumbbells in your hands, palms will be returned to you.Breathe, lift your hand on your shoulder, on the inhalation - download.Do the exercise alternately, at least 10-15 times per hand.
Here again, the right habit - follow your breath, you will facilitate this exercise and you will not get tired so quickly.
Again, the task with the dumbbells is to bend the hands in a horizontal position.Put two stools close as a sports counter.Lie with your back and straighten your arms to the sides so that the elbows turn under the body.Breathe - tie your hands in front of you, breathe - lower the original position.Such movements are useful to strengthen the chest.
Lesson for the back: Your starting position is slightly twisted on the knees placed in the width of the pelvis of the legs.The blades must be connected, straighten your back and bend a little.In the hands - dumbbells, hands are lowered.Breathe - spread your arms sides, breathe - go back to the original position.
For weight loss, these simple exercises, provided that their daily executions give a result within a few weeks.Keep in mind that your complex should have several exercises for each muscle group and for general strengthening classes.
The last stage of education
This is an important point because you need to complete the training correctly using exercise exercises.Dear tendencies, shake your hands, walk slowly in a circle, do the circular movements of your neck, straighten your shoulders, fold the shoulder knives, think of the plan tomorrow.After all, this is an important question - when it is better and more appropriate to start charging, just when we need to be included in the complex that cannot be made today, but we must repeat tomorrow.Analyze the day.While thinking, sit in the lotus pose, download your hands to your knees, close your eyes, concentrate and sit in silence for a few minutes.Now you can rise slowly and go to the shower.Charging is over today.Or do you want to repeat?
Psychological mood
Slimming exercises in the house only include physical activity and accurate nutrition, and the psycho -emotional mood is also important.Classes will not intervene from the automatic training field:
- Losing weight is not a target, the aim is to be a healthy, thin and happy person and to constantly protect this situation.Remind yourself;
- Edit yourself a moment of relaxation - just reach the ground or sofa, close your eyes and dive into the darkness, try to introduce yourself to a certain hypnosis;
- Visualize the desired result: Type the expected weight and other parameters on paper, create a desire map that you depict with a thin person;
- Formulate the thoughts correctly, use the expressions of “I lost weight/I lost weight”, “I am a thin and healthy person ,, more“ health ”,“ happiness ”,“ harmony ”,“ benefit ”,“ target ”and other words to be set correctly;
- Use mobile losing weight applications, they will remind you of lessons, food and cheer up with motivating pictures and sentences.
In order to lose weight, it is also important to communicate with people who manages to achieve the goal thanks to exercises, who have managed to enter the rails of a healthy diet and lifestyle, and who do not miss this chance!