What exercises help to lose weight. Lose weight at home: the best set of exercises for girls. EXERCISES FOR Slimming Hips

Welcome to you, dear readers. Today we will talk about a serious problem, relevant both for women and for men, namely, about overweight and the rapid way to combat it. Fat not only spoils the figure, it worsens well-being, reflected at the work of the internal organs, entails early aging, violation of the hormonal background and other irreversible phenomena. Calculate the body will help the set of exercises for weight loss. It is important to understand how to properly train to achieve a quick result and suspended body.

How to conduct training at home and gym, what exercises are among the most effective, which is still needed to do, except for intensive power loads to get rid of extra kilograms, in details you will tell you this article from the editorial board "I and Fitness".

Preparatory stage

Before proceeding to active classes on simulators and perform daily physical exercises, it is necessary to be performed in the particular process of weight loss. The secret of success is a harmonious combination of fat burning diet and physical exertion.

What would eat this to lose weight

It is important to learn how to eat right, because no workout will help you to lose weight if you continue to eat carbohydrate high-calorie food. The menu for girls and guys who want to lose weight, and make the body slim and tightened, must be based on protein consumption. The main source of protein food is low-fat meat, bird (chicken and turkey), fermented milk products, eggs, etc.

It is necessary to combine protein with a fiber contained in vegetables, as well as complex carbohydrates (croups, manarons of solid varieties, wholegrain bread). The optimal ratio of BJW for weight loss is 50/15/35. Mandatory condition for those who seek to lose weight in 30 days is the exclusion from the diet:

sweets;
baking and bakery products;
sweet carbonated drinks, juice and alcohol;
semi-finished products;
fastfud;
mayonnaise.

It is important to revise ways of cooking. Fried food is considered harmful. If you need to cook something in a pan, then use olive oil, but it is better to give preference to such thermal methods of food processing, like a pair, baking, quenching, cooking. Learn to count calories. It is necessary to consume fewer calories than spending the body. A total of 1200-1500 kcal is considered sufficient norm for every day. It is important to eat fractionally, but small portions. Do not allow hunger feelings, so you will increase the risk of breakdown.

To get rid of extra kilograms hanging abdomen and sides in a short time, it is necessary to maintain the body's water balance. The daily rate of fluid is 2 liters. Pour clean non-carbonated water, green tea, herbal decoctions. From coffee, cocoa and other calorie drinks it is better to refuse.

Secrets of successful training

The newcomer, who is used to sit at home and have buns, before studying the technique of exercise, you need to be performed in the particular exercise. The rules for holding training for novice houses or in the gym are pretty simple:

Before starting the training, it is necessarily carried out, and after - a hint (). It is necessary to heat muscles and joints, prevent risk of injury and damage.
Slimming and burning calories must be focused on cardio load. Running, swimming, cycling, active fitness and aerobics - all these types of cardio workout. Such a load starts the combustion of fat deposits, develops a cardiovascular and respiratory system. Cardio is an excellent workout option.
Remove fat - not the most important thing. To have an elastic body, you need to build muscles and pump it. For this you need strength classes with weights - dumbbells, giri, barbell. Exercises must be performed in 3-4 approaches of 5-7 repetitions.
It is necessary to increase the load gradually. Choose a convenient rhythm of work. Start with minimal loads, extend the technique, but only then complicate the exercises.
It is necessary to train in comfortable clothes and under rhythmic music. All movements should be free, so the clothes should not shove. And cheerful music will raise the mood during classes.
Start the day with. It will help to charge the body with energy for the whole day, "wakes up" cells.
Breather breathe. During the exercise, you must often breathe. At effort is always exhaled.

Make a table with a schedule of classes. No need to do every day. Let's leisure muscles and time to restore muscle tissue. The perfect solution is training every other day. It is important not to set unattainable goals, for example, to lose weight in a week. Getting rid of excess weight - the process is long and requiring maximum self-dedication. It can be noted for a minimum of workouts.

Occupation mode

Training can be targeted, i.e., aimed at the correction of problem areas - waist, rashek, feet, priests, as well as constructing. Classes will be as efficient as possible if you need to determine which zones need to be strengthened and podcast. To control the results, take a photo before the start of the training, and repeat them every month. In pictures, it is easiest to track the changes taking place with the figure. We bring to your attention the exercises for different muscle groups. Choose suitable options, and make an individual classes.

For hips and buttocks

The area of \u200b\u200bpriests and lyask is for most girls the most problematic. Fats, as unclear, accumulate precisely below the belt. This is due to female physiology. The organism of the girls "programmed" to deposit fat in the zone of the abdomen, hips and buttocks, because it creates favorable conditions for the implementation of the reproductive function. It effectively help to reduce amounts in the field of Niza:

Mahi.. You can carry out the exercise standing or lying. In a vertical position, it is necessary to hold on with your hands behind the support. First, the right leg is assigned back, then the left. If working in a horizontal plane, you need to lie on the side, and raise your leg up. Exercise should be done 20 times for each leg.

Fallen. We stand straight, in the hands of dumbbells, make a step forward and simultaneously squatting. As soon as the thigh becomes parallel to the floor, we return to the IP. Make 2-3 approaches 10 times.

Squats. Exercise has many variations. To begin with, set the traditional technique. Start straight, the distance between the feet of 40-50 cm, the hands are folded into the castle. We begin to squat, reducing the pelvis back, retain the straight. It is not necessary deep to squint, stop and start moving in the opposite direction after the thighs will become parallel to the floor surface.

For back

Our figure depends largely on posture. In full, as well as people after 40 years, the spine accounts for a serious load, and the muscles are not able to maintain it under pressure. Therefore, it is very important to strengthen the muscles of the back. To do this, you must perform the following exercises:

Mill. We become straight, legs spread the wider line of the shoulders, the hands are divorced to the sides. It is necessary to bend forward, the back is straight, and perform mahs with hands, alternately touching them by half. The optimal amount is 20 repetitions.

Almost Kuwarki. We lie down on my back, leg legs to the stomach and wrap them with their hands, tilted the head forward. In such a grouped position, begin to roll back and forth. We make 2 approaches of 10-15 repetitions.

Basket. We lie down on the stomach, feet bend in the knees, put an ankle with your hands. On the breath we take off the chest and fest from the floor, fix the position and relax. We repeat 10-15 times.

Snake. Lady on his stomach, legs together stretched out, focus on socks. We take the arms back, connect them to the lock and raise your chest, as above, the look is directed to the ceiling. Perform an exercise 10 times.

Performing these uncomplicated movements, you can significantly improve the state of the back, fix posture, prevent the development of osteoporosis and osteochondrosis. A simple and convenient option for your back training is classes on phytball. After performing exercises on the ball, you can also strengthen the muscles of the back and other muscles groups.

For the press

These exercises can be included in a comprehensive training or done separately in the morning and in the evening.

Planck. Reviews indicate that this is one of the best static exercises that allow you to raise the overall muscle tone. It is necessary to take the position stop lying, then bend your hands and rely on the forearm. The whole body should be intense and constitute a solid line. We stand in this position 4 times a 1 minute.

Twist. Going to the floor, legs raise on the hill and fix. Hands are headed. Take a breath, and on exhale raise body body and stretch your breasts to the knees. We perform 3-4 approaches of 10-12 repetitions. There are straight, oblique, inverse.

Scissors. Going to the floor, raise your legs up at an angle of 30 degrees and perform crossing, resembling the movement of scissors. Half the left leg over the right, still half a minute, on the contrary.

For hands and shoulders

After 50 years, as well as with a sharp weight loss, the skin in the field of hands and the forearm greatly saves. To give muscles elasticity and return the tone, follow the following exercises:

Push ups. We go to the stomach, make focus on the palm and socks. Severe and extend your hands at the elbows 20 times. If the first time it turns out less, do not worry. Each time you will get more and better.

Hand breeding to side. Exercise is performed with dumbbells. Start right, in each hand a dumbbell. Take a breath and dragging your hands to the side so that they become parallel to the floor. Strive to perform 30 repetitions in 2-3 approaches.

Tightening. Movement is performed on the crossbar. It is necessary to grasp the horizontal bar so that the distance between the palms amounted to 25-30 cm. Hands have an effort to tighten the body up so that the chin is above the crossbar. The minimum number of repetitions is 10 times.

It is important to understand how much effective training should last. A good option is no more than an hour, but 30 minutes little. Before starting the course of weight loss, you must consult with your doctor and professional coach. They will help to choose an effective and secure classes.

Also watch the video from the canal - everything will be good:

Slimming requires a concentration and responsible approach. It is important to have a powerful incentive and not throw training, and give up bad habits. Observing the basic rules of training at home or in the hall, you will be able to get rid of extra kilograms, acquire a slim figure and self-confidence. Good luck!

If the article turned out to be useful to you, tell your friends about it. Perhaps someone from them, she will also come in handy.

When you wake up, look in the mirror, are you satisfied with yourself? Do you like your body? Every woman wants to look even better, these are your requests. But, not everyone succeeds quickly, this requires years for years, and the result is not always obtained. But, there are effective exercises for rapid loss, which are able to solve this problem for the shortest possible time. In this article we will tell you about them. And at the end of the article, be sure to browse the fun cartoon.

You can hang around in the gym, sit on millions of diets, but, not get anything in return. It happens that you lose weight for a short time, it seems that I am satisfied with the result, but after a month of the Boca again do not fit into your favorite jeans. What is the problem? And the problem is that each set of exercises must be selected individually, based on the parameters of the body. The same applies to the diet, but, not every woman does it. This is based on the average indicators, therefore, gives the greatest result. In addition, you yourself will be able to control the load, depending on the state of your health.

So, further we will present you an effective set of exercises for weight loss, which will help in the fight against overweight. It is best to back it up, then you will get the result even faster. You should prepare for these exercises, and prepare your body according to the following rules:

In the evenings, do a light jog. This is a run, which will occupy from you from the strength of 20-30 minutes a day, but give excellent results.
In the morning, naturally, it is necessary, moreover, quite intense.
As we have already said, when performing these exercises, you must comply with a diet. This is an optional rule, but, nevertheless, will give the result.

Observe these simple rules, and the success is guaranteed. Well, let's go to classes!

This complex should be performed regularly, especially since it will not take you a lot of time. First you can every day, and then 3-4 times a week. Be sure to ventilate the room where you will do, oddly enough, but oxygen helps greater burning fat. Naturally, it is necessary only in suitable clothing, in summer - in shorts and T-shirt, in winter - in a sports suit.

Dear ladies, you will need dumbbells, but do not be afraid, they should not be harder than 3kg. They will only give your body a beautiful relief, but you will not like a woman - tank.

Exercise 1

First you need to go on your feet, since women are the most vulnerable place where night sandwiches love to be postponed. Therefore, make squats. Become on the width of the shoulders, make deep squats, sit for 5 seconds, and come back to its original position. So it is necessary to make 10 squats of 5 approaches.

Exercise 2

We make lunges forward. Land about the back of the chair, and alternately makes each foot 10 drops.

Exercise 3.

Come to the wall, and begin to squat, as if you sit on the chair. As soon as the hips become parallel to the floor, stay in such a pose 1 minute, then get up. You should do 5 minutes.

Exercise 4.

You will need a rope. You probably know what kind of turbine, it effectively helps to lose weight. Do not less than 100 jumps.

Exercise 5.

Slimming hands make classic pushups, as well as use dumbbells.

This effective set of exercises for weight loss will help you quickly bring the body to normal.

Effective exercises for weight loss. Reviews

Effective exercises for weight loss, the reviews of which are only positive, help various categories of girls. Here are just some comments from our readers:

Olga:

- Hello! I decided to do yourself, and start using these exercises. Of course, the first time was difficult, because it was not physically prepared, but after a week I lost 2 kg. Then he decided to reinforce all this diet, continued to do, and in a month dropped 7kg. I continue to do on, but no longer so often to simply keep the form.

Nikolay Vorontsov:

"Of course, I understand that the exercises are adapted for women, but still decided to try, and indeed, in 2 weeks dropped 4kg. I am not ashamed to say that I am engaged in female exercises, they strongly help me.

Zinaida Sergeevna:

- I am 55 years old, but I will fully fulfill these workouts with great pleasure. Of course, not so intense, not so much, but, nevertheless, I feel great for your years.

As you can see, effective exercises for rapid slimming really help people. Join both you! Good luck!

And in the conclusion, look at a very useful cartoon, you will like it exactly!

To burn a bigger calorie, you need to use many muscles. Isolated exercises, for example, bending hands on biceps, burn a lot less calories than pull-ups, in which, in addition to hands, spend the energy of also the muscles of the back and bark.

All exercises from our workout use several muscle groups at once, increasing calorie spending. At the same time, the movements are quite simple, so you can quickly master them and hold out of high intensity longer.

The second cause of efficiency is a high pace. These exercises need to be performed with maximum return, without rest until complete recovery. High pulse over the entire workout helps to spend more calories.

How to do exercises

Perform exercises for 30 seconds, mounted with a 30-second holiday. If you are not loaded, perform 2-3 circles. Gradually, you can increase the operating time up to 60 seconds, but leave the rest to the rest.

Combine the sequence as you like more, but do not put a number of exercises loading one muscle group. Alternating load on arms and legs, back and press, you avoid fatigue and can withstand a high pace throughout the workout.

What exercises do

1. Skier movements

This exercise is an excellent alternative to ordinary jump. It loads the entire body, and especially the buttocks, the hips and muscles of the sprinklers.

Tilt the housing forward, get straight hands behind your back, bend your knees, but do not go to squat. From this position with a sharp explosive movement, straighten and simultaneously knead your hands. You can go on socks or bounce a little, but not high.

2. Dance predator

The exercise well warms the hood and the muscles of the shoulder belt.

Stand straight, legs together, both hands. Keep right in front of yourself, Couple palm. Let's go to squat with a jump, putting the legs to the sewn. At the same time tilt the housing forward, divert hands to the sides and twist the blades. Return to the original position and repeat. Gradually increase the speed and range of movements.

3. Running skating

This dynamic exercise imitates high-speed skating. It greatly loads the legs and muscles of the bark, increases the pulse.

Tilt the housing forward with a straight back. Make a jumping leap right foot on the right side, transfer both hands to the right, accompanying the body movement. Leave the left leg to the right, you can put it on the floor or leave on weight. Repeat movement to the left. Do not straighten the case, try to perform movement quickly and without stopping.

4. Explosive pushups

Even if you have nicely mastered the usual pushups, when you perform this exercise, you will have to be pregnant. It loads not only the muscles of the shoulder belt, but also back, hips, buttocks.

Exercise only on preheated muscles, otherwise you risk damage shoulders.

Stand up in the focus of lying, give the pelvis back, bend your knees - this is the starting position. From here, a sharp explosive movement will go to push up. Return back and repeat.

5. Jumping in the semi-traced

This is an excellent alternative to ordinary squats. Jumping in the semi-traced is well hammering the muscles of the legs and do not overload the knees.

Put your feet together, go down to squat with a straight back, keep your hands in front of yourself. With a jump, lay down the legs wide, and then with the jump collect them back. Repeat movement as quickly as possible.

6. Running on the step

Put the left leg on a small elevation, step, stand, or even a stack of books. Change the position of the legs to the opposite fast jumping movement. Make the movement spring and gently, keep your knees slightly bent.

Another option of this exercise is jumping from side to the side of the elevation. Alternate them with each other to improve coordination and diversify workout.

7. Burmpion

The exercise will load all the muscles of the body, turn away the pulse and make you falling faster than anything else.

From the standing position, go down to the focus of lying. Get down, touch the floor with breasts and hollows, then squeeze yourself up, with a jump put your feet to the hands, trying not to bend the knees. Straighten and jump up, slamming your heads.

8. Jumping in the stop position lying

Exercise well loads the hips and shoulders, the muscles of the bark.

Stand on all fours, tear your knees from the floor, keep your back straight. From this position, push off your feet and jump into the other side through the hand on your hands. Through the same jump back. If you are scared to perform in full amplitude, do not jump high. Get used to the range gradually.

9. Steps on the bench

The exercise is well loading the hips, pumps the ionic muscles.

Make a step with right foot on the hill. Based on the leg, jump up, simultaneously waving with straight hands, swing the legs in the jump. After landing on the hill, the left leg will be, the next jump start with it. Jump, alternating feet, try to invest maximum effort into motion, "explode."

10. Frog jumps

This exercise will help you develop powerful legs, the press and shoulders will work.

Stand in the focus of lying, with a jump put your feet to your hands. Jump back to the focus of lying and repeat. If you do not have enough mobility to perform it in full amplitude, jump as far as possible. Gradually, the body will get used and you can increase the range of motion.

11. Bear bezchable

Movement in such an unusual posture well loads hands, back, hidden and calf muscles.

At the same time, rearrange the opposite hand and leg, try to keep the straight back. During the movement, the pelvis can go up, but not much.

12. Crab walking

Such a penetration is well loading shoulders, back, buttocks and hips.

At the same time, rearrange the opposite hand and leg, do not lower the pelvis on the floor until the end of the exercise. If you have little workout space, go forward and back.

13. Fucks leg in the stop lying

This difficult exercise well loads the muscles of the entire body and requires a fair dexterity and coordination.

Stand on all fours, tear your knees from the floor, distributing the weight between the palms and the pads of the stop. Tear away from the floor right leg and put the left hand, turn the left on the left leg and serve the straight leg forward. Return to the original position and repeat the other way.

14. Walking in the semi-man

This is a favorite exercise of all Soviet coaches, and not in vain. This movement not only gently loads legs, but also develops equilibrium and endurance.

Run in the semi-man and go forward, accompanying walking the movement of hands.

15. Walking with drop

This movement will achieve the leg muscles tired by the previous exercise. Make a step forward with the right foot, touch the left knee of the floor. Straighten and lift the left knee up in front of yourself, and then drop into the lunge on the left foot. Continue to move in this way.

Successful workouts!

Every spring we begin to fight overweight. There are tight diet and training "to wear". Some are even resorted to wonderful pills. But even babies are known that the main role in the war with hate kilograms is played, of course, exercise for fast weight loss.

Great if you can visit the sports club on an ongoing basis. Unfortunately, many lack time / money / patience. Excellent result will be given training at home.
The optimal (recommended by doctors) the duration of classes is 20-30 minutes.

Try the exercise complex below and surprise familiar with a spectacular result.

Workout and exercises for rapid slimming

Every workout must be started with a warm-up. Muscles and joints must be processed. It will save you from stretching and injuries of various severity.

So, begin. First, highlight the palm of the palm while they do not heat up. Mine face, ears and neck. Then make a pair of rotational movements by each joint in both directions.

We knead your shoulders and hands. Perform circular movements shoulders forward several times, then back. Straight hands, palm parallel to the floor and look at the opposite sides (as if depict a penguin). Next, we turn into different sides of the elbows, and behind them - cams.

Stand right, straighten your back. Make turns in opposite sides, leaving the bottom of the body stationary. Heads his head all the time. Perform 25 repetitions.

Then make circular motions to the case. 10 rotations in each direction. Legs are still motionless.

Complex of exercises for fast slimming at home

Exercise for harmony of the buttocks

Put your feet somewhat wider shoulders, bend them in your knees (most effective - at right angles). Stand in this posture so long as you can.

Exercise "Squate"

Make 2-3 approaches of 25-35 repetitions. During the squats, the knees should be directly above the footsteps.

Exercise "Jumping"

Sit down. From this position, jump at the highest possible height and return to the starting point. Repeat 20 times.

Exercise "Scissors"

Lie on the back, straighten up, put the hands under the bottom of the back. Cross your legs and spread them as wide as possible. Total 10 repetitions.

Exercise for slim legs

Stand on your knees, hands stretched in front of you. In a rapid pace, sit down for each buttock, tilting the body for equilibrium. Repeat 20-30 times.

Exercise "Film"

Stand up, feet slightly wider shoulders, socks are deployed in opposite sides. Make a half-headed at a slow pace, lingering at the bottom as soon as you can longer. At the same speed, return to the original position. Perform 20 repetitions for 2 approaches.

Exercise "Mahi Foot"

Lieboy. Bend the foot below. Top leg make smooth lifts with a maximum amplitude. Make 20 moving. Repeat in the opposite direction.

Exercise for belly

Lie on the back, put hands under the back of the back, legs straightened. Tighten your knees to the chest, and the shoulders and head take off the floor and pull the knees. Return to the original position. Perform 2 times 2 approaches.

Exercise "Kosy twisting"

Lying on the back Bend legs in your knees. Walk hands to the back of the head. Now pull the elbow to the opposite knee. Repeat 20 times. Now from the opposite side.

Exercise for the Lower Press

Continuing to lie on the back, pull the straight legs at an angle of 45 0 to the floor and keep as much as you can. Make 10 approaches.

Exercise for the study of all muscle press

Source position is the same. Hands directed to the sides and pour out the palms down. Legs straighten strictly up. Slowly lower the legs down, return up, lower alternately and right. Make 12 times in all directions.

Exercise "Separation"

Continue lying on your back. Legs bent in the knees. Eat in the floor, hands stretch along the body. Raise the pelvis as you can high and lower. Perform a movement 20-30 times.

Screw exercise

Lying on the back, place your arms and legs perpendicular to the floor. Alternately, take off the feet of the hip and the blades as if trying to get them to the ceiling. Make 20 repetitions.

Exercise "Swallow lying"

Turn over your stomach. Lift straight legs and hands at the same time to the maximum height. Throw in opposite directions. Repeat 30 times.

Exercise "Pressing"

Stand up in the "bar". Lower the knees on the floor. Spit from the floor 10 times.

Exercise "Reverse pushups"

Stand your back to the chair. Sit on the edge and make your hands on the sides of the body. Bend legs at right angles and heels put on the floor. The pelvis put forward 5 cm over the edge of the chair, the back should remain straight. Bend the elbows at an angle of 90 0. Climb up. The elbows categorically unacceptably breed in different directions. Repeat 15 times.

Exercise for hand

Stand straight, lift hands in front of yourself. Hold in such a posture, as you can longer.

Exercise "Zaminka"

Complete the workout necessarily stretching. Sit on the floor, dig legs to the maximum width; Smoothly pull the body forward, left, right. Lie on the floor and pull your hands and legs cross in opposite sides (that is, I pull your left hand and right leg, and vice versa).

Exercises for weight loss at home supports muscle tone and improves the quality of the body as a whole. You will achieve a quick result if you fulfill the entire complex regularly.

Gym is far away? I do not want to spend time on trips, and money for payment? The ideal solution will be the training program for weight loss at home, which will pull out the whole body and strengthen the muscles due to exercises, no less effective than those that show you in the gym. All you need for a good result is a desire and a little time, which already in a few weeks or a month will pay off the imprints figure and vigorous well-being.

Where to start training at home

For a good result, you need to come up with the mind, that is, to prepare on several important aspects. List the most important thing:

First of all, decide what you want to achieve. If it is a common weight loss, it means that aerobic classes must be included, such as running, fitness, rope. If it is important to reduce separate parts of the body in the volume, then you need to select targeted exercises for them.
The second important factor is the definition of the load. Each of us I want to see the result as soon as possible, but squeeze the maximum from the body from the very beginning - harmful and even dangerous. You risk overvolting, create yourself problems with your heart and for a couple of weeks to fail from the unbearable pain in the muscles.
The third, to which you need to pay attention is a place for classes. Sometimes his absence is the cause of skipping and fast refusal from the initial plans. Therefore, take care that it is always at your disposal, provided you with space for scope, was away from fragile items.
The fourth is meal. It is impossible to write down its value, especially in people with slow metabolism. The diet must at least correctly adjust.
Last - inventory. For convenience, it is recommended to purchase a mat, dumbbells, phytball (sports ball), but the rug is replaced by any non-slip floor covering, dumbbells - on water bottles. Purchase of Fitbola Leave at your discretion.

Slimming exercises

The program of exercises for weight loss at home of everyone who decided to lose weight quickly and efficiently should include two types of training: aerobic and power. The first are intended to warm up the case, increase blood circulation. They strengthen the metabolism, make a person sweat, with a long-term performance, lead to a noticeable weight loss in all parts of the body. The second will be directed to specific muscle groups. This will allow you to "dry" the body, bent of fat deposits from each muscle, worked out the relief.

Force

This type of exercise is popular among all who are engaged in bodybuilding, because it helps to create a beautiful muscular figure. When it comes to weight loss, power trainings are useful for studying individual muscles, but there is no need to fear that the muscles will grow with you, like on yeast. No, good load will pull them out and make the body more elastic. The essence of power training is to work with weight (dumbbells, weights, rods or weight of their body). Each type is performed by N-O, the number of times from 2 to 5 approaches.

By performing the training of this type, it is important not to load yourself before the redistribution. The load should be increased gradually, otherwise, due to severe stretch marks, ligaments, tendons, muscles may suffer. This will allow your body to confidently gain strength, improve stamina. Properly alternate breaths and exhalations. The weight loss program of the house includes basic power elements, among which you can allocate squats with burdens, bench press, elaboration, chest, shoulders with dumbbells.

Aerobic

As opposed to power, aerobic exercises involve all muscle groups. When they are fulfilled, a person consumes a lot of oxygen and consumes a lot of energy. The second name is cardiotrans, because they give a good burden on the entire cardiovascular system. For this reason, it is very important to calculate the intensity of such trainings. Newbies or people with the initial level of training should not from the very first classes to bring themselves to exhaustion, strong outbreak and inability to move their legs, since with inappropriate you strongly load the heart.

Sports coaches recommend choosing the intensity of aerobic classes depending on the frequency of their pulse. This will make it possible to calculate the most efficient and safe pace. Include aerobic classes in a slimming program recommended three times a week, alternating with power training. You can choose the type of classes at your discretion: running, walking, dancing, swimming, bike or exercise bike.

Interval

One of the most popular methods to achieve good physical indicators is to conduct interval training. They are an alternation of increased and reduced activity with minimal time on vacation. Nothing better burns fat than the approach of this type, but he also takes a lot of strength, so it's not necessary to withstand a large load right away. Even the aerobic occupation can be turned into an interval if you run, jump or twist the pedals are in high, then in a low pace.

How to make a training program for weight loss at home

Properly compiled training program for weight loss at home is half the success of the entire venture. Insufficient and irregular load will not give the result, too intensive will lead to overwork. It is important to determine the three components of a good workout: the frequency of classes, intensity and the choice of exercises. In order to start losing weight, it is best to alternately perform power and aerobic trainings, the weight of shells take a small one, and the number of repeats more. This will provide a uniform load and a constant decrease in fat stocks.

In which sequence to perform

Another important factor on which good health depends and the result is a sequence. Whatever exercises include your training program for weight loss at home, follow them in the same order:

Workout. Most of her avoids, considering this in vain spent time. Meanwhile, the warm-up is very important. It warms the muscles and ligaments, protects the joints from the injuries, the spine. From it you need to start every training session, spending 5-10 minutes on intense mahs with hands, slopes, turns.
The most difficult thing. Such energy-proof exercises, like squats, thrust, push ups are better to perform at the beginning of the workout, otherwise then they will not have forces. The first should go those types that you need to carefully work out, otherwise, you will also not be able to fully perform them at the end.
Load on muscle groups. First, there is always a common basic, then adjusting.

How to alternate the load

Stable weight loss can be achieved at the expense of a properly distributed load. It is necessary to tune in for 40-60 minutes of workout, because fat begins to spend the first half hour of occupation. During weight loss training, pay attention to:

Gradual increase. This applies to load and intensity.
Number of approaches. There should be no more than 5. In the future, the muscles are depleted.
Alternation of exercises for different muscle groups removed from each other. For example, first in hand, then back. If you need to work well a separate zone, make several different exercises with an emphasis on it.
Reduced load. Do not let yourself. As soon as you feel addiction, make more effort.

Training schedule at home

Slimming speed will depend on the frequency of classes. It is best to appoint power training to study different muscle groups three times a week, make a daily table and comply with the mode. For example, on Monday, choose exercises for the upper body. On Wednesday, focus on his feet, on Friday - a complex for the buttocks and the press. Dedicate other days to rest or small aerobic loads, starting from 15 minutes a day, gradually increasing to 1-1.5 hours. You can combine strength and aerobic loads in one workout, then you can safely relax 4 days a week.

Complex of exercises for weight loss at home

A competent training program for weight loss at home should give a uniform load on the entire body, including aerobic. One and a half hours of workout for this is enough. Overwork it is not necessary, because you can always adjust the number of hikes and give yourself a 5-minute vacation. In your schedule of classes, it is necessary to enter the warm-up, several basic exercises, and will complete the work on yourself a hitch that will allow you to relax and save the forces after sports classes.

Workout

The warm-up is designed to warm up the body and supply muscles with oxygen. Do not avoid it if you do not want to get injuries, wear the lower back, overvolt the unheated muscles. As heating, you can make several gestures that should take away no more than 15 minutes:

any maugh hands and legs;
jumps on the rope;
easy running;
rotational movements for the joints of the hands and legs.

Basic exercises

The main forces of the body and the lion's share of time should be thrown on the elaboration of all zones. These are legs, hips, buttocks, belly, hands. Here are the main exercises available to each person to perform the house:

squats;
mahi legs on the sides;
mahi feet back;
press;
slopes;
rises hands up and side;
push ups.

Hitch

There are athletes and such a term as a hitch. It denotes a set of exercises that are performed at the end of the workout, and takes up to 10 minutes of time. The goal of the hitch is to move from excited to a more quiet state, remove milk acid from the muscles, reduce the pulse. As a hitch, you can make a slow jogging, which is completed walking and tightening.

For a thin waist

Wanting to make her waist fine, it is important to set themselves the achievable goals. Thus, the generally accepted rate of 60 centimeters is correct, only if your height is 160. This means that the waist girth is the number that is obtained if you deduct 100 centimeters from your growth. So, in order for the waist to become slim, it is necessary to include in classes:

Hoop or hulahup. The weight of the projectile is important. It must be at least 2 kilograms, and you need to rotate at least an hour.
Slopes. This simple and efficient exercise can be done in different variations (back / back, right / left).
Mill. Hands are placed on the parties and intensive maugh are made.

For weight loss hips and buttocks

Legs are one of the problematic parts of many people, especially girls, women, much less often men. Cellulite, Galife, wide caviar - all this requires correction. Make the legs and buttocks with beautiful will help such a list:

fucks ahead;
lunges in side;
mahi to the sides;
footheading to the side from the position lying;
deep squats with dumbbells.

For slimming belly and sides

The scheme of the general weight loss body will help reduce the volume of abdomen and sides. This process can be helped by adding several exercises that tighten the skin and muscle in this area:

bicycle;
lifts torso or twisting (better and more efficiently performed on the phytball, on which the legs need to be held);
roller riding (to start you can do from the knees, do not forget that you can not bend back - it should be straight all the time);
lifting legs at an angle of 90 degrees from the initial position lying (performed with the lowering of the legs, without touching the floor so that the belly is in constant voltage).

What do you need to do exercises to lose weight

Make hands beautiful, give them the tightened form will help several exercises using shells and without them. Everyone works out different parts of the hands, so they are recommended to alternate them from workout to training or perform everything alternately:

push ups;
push-ups on the contrary (for this you need to rest over your hands about the bench standing behind you, bend your hands in the elbows, omit and lift the torso);
tightening dumbbells to the chest.

Stretching

Choosing an active and often hard workout mode, many of us are completely missed from the type of stretching exercise, and then it is also very useful for slimming problem areas, even taking static into account. Stretching causes to stay for a few seconds in each position than it helps to work out every cell of the body, develop flexibility and consolidate the result. Everyone who is familiar with yoga even at the base level, know how powerfulness is, that is, the following exercises are effective for weight loss:

dog looking down;
active dove;
cobra.