A sharp desire to lose weight arises not only in women but also in men.Someone lacks harmony and self -confidence, and for someone it is essential to restore health, live fully or, say, give birth to a baby.But often the first thing that comes in the minds of those who want to lose weight is the exhaustion of diets with extraordinary content, until fasting.
But few people think - besides changing your daily diet, you need to take care of physical activity, and there is no need to buy expensive fitness subscriptions, it is enough to study a set of weight loss exercises.Only with a competent combination of proper food and moderate physical activity can the desired results be achieved.
Where to start?
Exercise for weight loss is not the first goal, they do not need to be fulfilled for statistics, everything has to go to a complex and pleasure.With this attitude, you can achieve results - everything must be done as desired and not through strength.What can I say about diets.First, try the following:
- Stop thinking and start acting;
- Eat often, but in small portions, quite strangely - it works;
- Finally, exclude flour products from diet, fatty and spicy foods;
- Eat for pleasure, however, you loved bread or dumplings-hay for health and do not reprimand yourself.But do not abuse;
- Start making a little-le to be 10-15 minutes a day, and this is already an achievement;
- For sports you need a good mood - do not get involved in power;
- Apply the load daily;
- Drink more water, up to two liters;
- Itself -Control will definitely come useful.
Everything happens very simple - now, after reading the article, go for a walk, go to the store or on the market, bite vegetables, fruits, olive oil, greens, nuts and black chocolate tiles to raise the mood.There is no need to create extra stress for the body, it is already enough in life, simply gradually rebuild it on the path of healing and then the losing weight mechanism will begin on its own.
Inventory that will come available in a new sports life
To start the path of weight loss, it is not enough just to change your diet and mark the refrigerator with useful products, the right items should appear in your home.What is useful for everyday sports:
- carpet or karems, suitable for stretching exercises, for performing exercises to pump the press;
- Dumbbell, buy the first lungs of 1-2 kg suitable for women and 3-5 for men;
- New sportswear is very important for stimulus and convenience;
- A peg with a weight of 1-2 kg, not easier.
In the future, a elastic ribbon, a jump rope, fitball and other simulators may come available, but for a start and the initial list will have enough.Also pay attention to the place where you do or plan to develop training.Here it should be quite light, spacious, clean, the opportunity to ventilate the room should be possible.Do cleaning here every day - this is also an extra load on the body.
Which exercises are home -made?
At home, you can do all the exercises that are taught in sports.We have collected for you the best weight loss exercises and some of the most important useful habits of the body, after developing their body will say thank you.
So the first and necessary habit is a warm, without it you can't start practicing at all.Distribution tilts, run in place, jump, move your arms and neck.The warm number should last at least 15 minutes.Now a group of classes.
Squats.Oh yes, the simple ones, but very much hated squats.But this is one of the effective exercises.The squat correctly so that the hips are parallel to the floor.At first, you can gather in a chair, such an exercise is repeated 10-15 times in an approach.Later, increased load to 20-30 meetings at a time.
Planck.A classic exercise aimed at strengthening all muscle groups.It is enough to place on the floor of the forearm parallel to each other and raise the body, placing the feet in the socks.You need to keep out for at least one and a half to two minutes.But this is for a start, gradually you need to increase the execution time.
Bridge lying on your back, you need to rest your arms and legs on the floor and lift the pelvis up.Such exercises should be 15-20 no less.
Press another not everyone has a favorite, but very effective activity for weight loss.Lying on your back lift your feet up.Otherwise, without touching the floor, lower your feet down.Now put your arms behind your head, bend your legs to your knees, take a hill on the floor and lift the body.
By the way, plus a useful habit - the class must pass at least half an hour, so when you get into the rhythm of a new life, then take a rule.
To lose weight, it is important to handle hand, they will increase the load and give our muscles.So be straight, spread your feet -the wiggon away, dumbbells on your hands, the palms are back to you.In extracting, raise your hand on the shoulder, in the drowning - lower it.Do the exercise alternately, at least 10-15 times in hand.
Here again, the right habit - follow your breath, this will ease the exercise and you will not get tired so quickly.
Again, the dumbbell task is to bend your hands in a horizontal position.Put two nearby excrement as a sports bench.Lie on them with your back and run your arms to the sides so that the elbows turn down the body.Extraction - tie your hands in front of you, soak - lower it to its original position.Such movements are useful for strengthening the chest.
Lesson for the back: Your starting position is the slightly bent legs on the knees, located at the pelvic width.The blades should be connected, run the back and bend slightly.In the hands - dumbbells, hands sit down.Extraction - spread the wings on the sides, inhale - return to its original position.
These simple weight loss exercises, provided their daily execution can deliver a result in a few weeks.Note that in your complex there should be some exercises for each muscle group as well as general strengthening classes.
The last stage of training
This is an important point because, as you need to complete the training correctly using exercise exercises.Dear the tendencies again, shake your hands, walk slowly in a circle, make circular moves of your neck, straighten your shoulders, fold your shoulder blades, think about the plan for tomorrow.After all, this is an important question - when it is better and more convenient to start charging, what exactly should be included in the complex, which could not be done today, but we have to repeat it tomorrow.Analyze the day.As you think, sit in the lily positions, lower your hands to your knees, close your eyes, focus and sit quietly for a few minutes.Now slowly get up and you can go to the shower.Charging is over today.Or do you want to repeat?
Mood
Dilution exercises at home include not only physical activity and proper nutrition, and the psycho -emotional mood is also important.Classes in the field of automatic adjustment will not interfere:
- Losing weight is not a goal, the goal is to become a healthy, thin and happy person and to maintain this condition constantly.Remind yourself of this;
- Organize for yourself a moment of relaxation - just lie on the floor or sofa, close your eyes and dive in the dark, try to introduce yourself to a certain state of hypnosis;
- Visualize the desired result: Enter the expected weight and other parameters on paper, create a map of desires where you portray yourself with a thin person;
- Formulate the thoughts correctly, use the phrases "I lost weight/lost weight", "I am a thin and healthy person, most often use the words" health "," happiness "," harmony "," benefit "," purpose "and other words that will decide in the right way;
- Use mobile loss applications, they will remind you of classes, food and cheers with photos and motivational phrases.
It is also important to communicate with people similar to him, with people who, thanks to weight loss exercises, managed to achieve their goal, managed to board the rails of a healthy diet and lifestyle, do not miss this chance!