Effective exercises for weight loss at home

Look slim and beautiful every girl wants, but lead a healthy and sporty lifestyle only not many.

Even if you are not fond of dancing or aerobics, do not attend a gym, you can have a slim and slender figure. You need to give the sport for 20-30 minutes a day.

exercise for weight loss

Taking care of your body and it will delight you with good health and great appearance.

Here you will find practical exercises that will help you to lose weight at home without exercise equipment. Knowing them, you will be able to create your individual training schedule.

Before you start training you should perform warm-up . It will help you to warm up the muscles and joints, and protect you from damage and injury.

Must begin from the top down, gradually turning from warming up neck, shoulders and hands to the lower back, buttocks, thighs, knees and feet.

If you do not know how to warm up - no problem. Start circular motion of each joint. First one way, then the other. Work thus all parts of the body.

Then you should have a good warm up. For this much RUB your palms until they become hot. After this, heat of face, neck, ears, nose. Then warm hands spread all over the body from head to toe.

Workout for arms and shoulders

Follow the rotation of the shoulders forward and backward. You can rotate the shoulders in turn, and at the same time. Arms remain straight, the brush is assembled as if they are on a support (for example, if you lean on the table or the machine) - so the muscles will work more efficiently. Rotate the elbows in opposite directions. Next, rotate the hands, clenched into fists.

Workout for back

Become exactly. Start to unfold from right to left. Performing u-turns, the part of the body which is below the belt, as well as your feet should stay in one place and not move.

During twisting, the neck muscles should not be strained. Look always straight in whatever direction you may turn. So 20-30 turns.

The following exercise, we give the embattled lower back, including the loins. Stand exactly. Begin to rotate the body around its axis in a circular motion to the left. Do this 10 times to start and repeat in the opposite direction.

It should resemble the movement of a boxer in the ring who evades enemy attacks. As in the previous exercise, your hips and legs should stay in place.

Workout for legs

Foot warm up: put a sock on the floor and rotate the foot in different directions. Put on socks of both legs, raise up and down, not leaning on your heels. Repeat it several times.

To complicate the task and make the workout more effective, raise up on the toes as high as possible and squat with legs bent, without bending the back.

Training program

Thus, the warm-up is over and it's time to start core exercises. The following is effective can lose weight at home.

Driven buttocks in tonus

  • Squats static. To perform the first exercise, open your legs wider than their shoulders. Standing up, bend in the knee joints. The angle should be such that you could put on the leg Cup and not be afraid that it will fall (Fig. an angle of about 90 degrees). Stand still and you are in this stance as long as possible.
  • Regular squats . This is the best exercise to gain slim priests with toned buttocks. Squats to perform better in several approaches 20-50 times.
  • Jumping. Sit on his haunches. Sharply you jump up and return to starting position. Need to jump as high as possible. It will be enough 20 such repetitions.

Do legs slender

Do legs slender
  1. Mixing and dilution of the legs. Lie with your back on the floor, placing hands under the buttocks, raise straight legs up. Mix and spread raised legs. Repeat this exercise ten times.
  2. Squats from the rack on his knees. Stretch your arms forward on his knees. Now sit alternately on each buttock, moving the body to the side. Exercise do quickly so as not to lose balance.
  3. Squats sumo . In a standing position with your feet shoulder-width apart, spread your feet and knees outward. Slowly squat to get a feel for how the muscles of both hips. Moving in a semicircle as long as possible. Then try to smoothly return to the starting position.
  4. Leg swings. Lie on your right side and bend your bottom leg at the knee, bring it forward. A straight upper leg elevate up with a large amplitude, trying to move as slowly as possible. Then turn over to the other side and repeat with the other leg. This exercise will help to correct and improve the shape of the inner part of the thighs .

You can perform the following exercises with the elastic band, as shown in the figure, which greatly improve the results:

Create flat tummy

  • Twisting. Lying on your back, put your hands behind your head and your legs straight. Lift the body, touching the Breasts of his knees. Slowly return to the starting position, being careful not to pinch the neck. To simplify the exercise (if this variant execution, you can't) make small upgrades: the main thing - to tear off shoulder blades off the floor.
  • Twisting with the rotation. Lie on your back, legs bend at the knees and put your hands behind your head. Now try to curl to the elbow to touch the knee of the opposite leg.
  • Elevation of the legs. Do not go from the original position of the previous exercise. Lift straight legs to an angle of 45 degrees and try a little longer to hold them in the raised position. Repeat this exercise 8-10 times. In this position, you can shake your legs up and down with small amplitude or to perform the "scissors".
  • A more complicated version of lifting the legs. Lying on your back, extend your arms to the sides and slowly lift straight legs perpendicular position to the floor. Lower the legs too, very slowly - so the load on the abdominal muscles will be more. Also try to rock the legs from side to side and return them in a perpendicular position. Exercise cleans well the belly and flanks.

Strengthen the back and make it graceful

Strengthen the back and make it graceful

No. 1. For the first exercise lie on your back with outstretched arms. Bend feet in knees. Then rhythmically lift your pelvis as high as possible and lower it, trying to stay in the raised position as long as you can.

To complicate the exercise, one leg standing on the floor can be raised up or put on the knee of the other leg. This will help you to strengthen your back and to inflate the abdominal muscles.

No. 2. From the same position raise your straight arm up, then lift the straight leg. Do this so that your thighs are off the floor. Slowly lower legs.

Now stretch out after their hands up, trying to tear off from the floor the upper part of the body. Observing this sequence, try to repeat the exercise several times.

No. 3. Lie on your stomach. At the same time try to tear arms and legs off the floor. Do this 30-40 times.

Pull up hands

  • Pushups. Take the emphasis lying. But, in contrast to the male stands, knees lay on the floor. Try to wring out from the floor 10 times.
  • Push UPS from the bench. For the following exercises you will need a chair or the edge of the sofa. Become back to him and put my hands on him. Legs need to straighten and relax. Begin to bend your arms in the elbow joints. At the lowest point you should almost reach my ass to the floor. Then fully straighten the arms. Repeat this 10-15 times.
  • A static exercise. Stand up straight, hands pull in front of you, parallel to the floor. Try to keep them in this position as long as possible.

Accelerated results proper nutrition

Proper nutrition is no less important component of the process of losing weight than exercise. From what and how much You eat depends on Your result, so if You want the reflection in the mirror began to delight You, should adhere to the following principles.

Observe the calorie deficit

To calculate how many calories per day You need for weight loss, according to the formula:

(655+ (height, cm *1,8)+ (weight*of 9.6)-(age*4,7))*activity factor

This ratio is:

  • 1.2 for non-training person
  • 1,38 - 1 to 3 sports per week
  • 1.55 V is from 3 to 5 lessons
  • 1,73 - more than 5 training sessions

For weight loss the figures you need to subtract 400-500.

Example: height 167 cm, weight 55 kg, age 25, for an activity factor of 1.55.

(655+167*1,8+55*9,6-25*4,7)*1,55

Subtract 500, and it turns out that for safe weight loss at such input you need to consume 1617 calories per day. Of course, to calculate all the calories up it is impossible, but still try to keep an accurate count.

Follow the norms BJU

Proteins should constitute 30-40% of total calories, fats 15-20%, carbohydrates 30-40%. Food which contains mainly carbohydrates, try to eat in the morning or in the afternoon. In the evening give preference to protein foods.

To products with high protein content include:

  • Eggs
  • Chicken, lean meat
  • Fish
  • Cheese
  • Almonds
  • Soy products (e.g. soy meat, tofu).

Discard "bad" food

If You want to lose weight, you will have to give up sweets, fast food, sugary soda and packaged juices, mayonnaise, fatty and fried. Despite the fact that everyone knows it, few who conscientiously follows this principle and the result continues to wear the hated kilograms.

By the way, almost everything harmful there is an alternative. So, in your tea, you can add a substitute instead of sugar, and a salad dressed with Greek yoghurt, will be no less tasty than the salad with mayonnaise.

Eat 5-6 times a day in small portions

Rare power leads to a slow metabolism, so in order to speed up the metabolism, you must eat often without exceeding your daily intake of calories.

Do not get carried away mono-dies

The effects of mono-diet can be very negative. At best, it is the reduction of metabolic rate and return to the previous (if not large) amounts after the diet.

Conclusion

  1. Remember that losing weight = regular exercise+ proper nutrition. Do not neglect neither the one nor the other. Of course, you can lose weight only through dieting, but it will lead to a significant slowing of the metabolism.
  2. Select the time that You will dedicate solely to home workouts. Do not delay and do not put them under any circumstances - the result is not possible without regularity.
  3. Set realistic goals and not expect results in a series of "7 lbs in a week."
  4. Remember your motivation, and don't let others knock You off the "true path". Do not listen to the entreaties of "caring" friends, says that chocolates or cookies will be nothing.
  5. Most of the photographs and, if You honestly work on yourself, after a while You'll start to notice changes.