Effective exercises for weight loss at home

Look slim and beautiful, every girl wants to, but to lead a healthy and athletic way of life just not a lot.

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

exercise for weight loss

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

Here you will find practical exercises that will help you to lose weight at home without exercise equipment. Knowing them, you can create your own individual exercise program.

Before you start training, you should do warm-up . It helps to warm up muscles and joints, and protect you from damage and injuries.

Need to start from the top down, gradually turning into heat in the neck, shoulders and arms the lower back, buttocks, thighs, knees and feet.

If you don't know how to warm up - no problem. Start with a circular motion for each joint. The first way, then another. The way it works all parts of the body.

Then, it is a good warm up. This much RUB your palms until they become hot. After this, heat of the face, neck, ears, nose. Next, warm your hands, spread to the whole body from head to toe.

Workout arms and shoulders

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

Exercise back

Become just. Begins to open from right to left. To perform u-turns, the part of the body that is below the belt, and the legs should be in one place and not moving.

During twisting, the neck muscles should be strained. Always look straight in any direction, which can in turn. So 20-30 rounds.

The following exercise, we give surrounded in the lower back, including the back. Stand exactly. Begin to rotate the body on its own axis in a circular motion to the left. Do this 10 times at the beginning and repeat in the opposite direction.

It should resemble the movement of a boxer in the ring, which dodge the opponent's punches. As in the previous exercise, the pelvis and legs should remain stationary.

Exercise for the legs

Legs warm-up: put socks on the floor and rotate the foot in different directions. Put a sock on both feet, raise up and down, not tilted to the heels. Repeat it several times.

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

Training program

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

Shave your buttocks in tonus

  • Static squats. Perform the first exercise, open your feet wider than shoulders. Stand up, bend at the knee joints. The angle should be such that you can't put your feet Cup and is afraid that it will fall (i.e. the angle is about 90 degrees). Freeze and you have this position as long as possible.
  • Regular squats . This is the best exercise to get a thin priest and toned buttocks. Squats do a better of the several approaches to 20-50 times.
  • Jumping. Sit on his thighs. Sharply jump up and return to the starting position. Have to jump as high as possible. It is enough to 20 repetitions.

Make the legs slim

Make the legs slim
  1. Mixing and dilution of the foot. Lie back on the floor, place your hands under your buttocks, raise straight legs up. Mix and spread on raised legs. Repeat the exercise ten times.
  2. Squat rack with your knees. Stretch your arms forward on his knees. Now sit alternately in each buttock, moving the body side. Exercise done quickly, so as not to lose balance.
  3. The Sumo squat . Standing position feet shoulder width apart, spread your feet and knees outward. Slowly squat to get a feel for how the muscles as well as hips. Moving in a half circle as long as possible. Then try to smoothly return to its original position.
  4. Leg swings. Lying to the other side and bend your lower leg at the knee, bring it forward. Straight to the top of the foot take the lift up, with a large amplitude, trying to move as slowly as possible. Then turn to the other side and repeat with the other leg. This exercise will help to repair and improve the shape of the inner part of the thighs .

You can perform the following exercises with a rubber band, as shown in the photo, which will significantly improve the results:

Create a flat stomach

  • Twisting. Lie on your back, put your hands behind your head and legs straight. Lift the body, touch the knees on the chest. Slowly return to the starting position, be careful not to pinch the neck. To simplify the exercise (if this option is run, you can't) make small updates: the main thing - to tear off shoulder blades off the floor.
  • Twisting rotation. Lie on your back, legs bend at the knees and put your hands behind your head. Now try to curl your elbow to touch the knee and the opposite foot.
  • The height of the legs. Don't go to the original position of the previous exercise. Lift straight legs at an angle of 45 degrees and try a little longer to keep them in the up position. Repeat the exercise 8-10 times. In this position, you can shake your legs up and down with small amplitude, or perform the "scissors".
  • A more complex version of lifting the legs. Lie on your back, extend your arms to the sides and slowly lift straight legs perpendicular to the floor. Lower the legs too, very slowly - so the load on the abdominal muscles will be more. Also try to rock the foot from side to side and return them to the perpendicular position. Exercise to clean the well, the abdomen and flanks.

To strengthen the back and make it graceful

To strengthen the back and make it graceful

No. 1. For the first exercise lie on your back with open arms. Bend your legs at the knees. Then rhythmically lift the hips as high as possible and lower it, trying to stay in the up position as long as you can.

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

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

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

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

Pull your hands

  • Push-ups. Take the emphasis lying. But, unlike the man standing, the knees lay on the floor. Try to wring out from the floor 10 times.
  • Push-ups off the bench. The following exercises you will need a chair or on the edge of the sofa. Come back and put my hands on her. Legs need to straighten and relax. Begin to bend your arms at the elbow joints. At the lowest point you should almost get my ass to the floor. Then fully straighten your arms. Repeat this 10-15 times.
  • Static training. Stand up straight, hands pull in front, parallel to the floor. Trying to keep them in this position as long as possible.

Accelerated results with proper nutrition

Proper nutrition is as important part of the process of losing weight than exercise. What and how much you eat depending on Your results, so if you want the mirror started to please You, must adhere to the following principles.

Account of a calorie deficit

Calculate how many calories per day you need weight loss, according to the following formula:

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

This relationship is:

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

Weight loss figures you need to reduce 400-500.

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

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

Subtract the 500, and it turns out that a safe weight loss so the input you need to consume 1617 calories per day. Of course, to calculate all the calories up it is impossible, but still trying to keep the exact figure.

Follow the norms BJU

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

Products with high protein content are:

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

Discard the "bad" food

If you want to lose weight, you need 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 adhere to this principle, and as a result can continue to use the hated kilograms.

By the way, almost all harmful, there is an alternative. So, tea, you can add substitute instead of sugar, and a salad dressed with Greek yogurt, 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 the daily intake of calories.

Do not get carried away mono-dies

The effects of mono-diet could be very negative. At best, it is to reduce the metabolism and go back 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 diet, but it will lead to significantly slowing down the metabolism.
  2. Select the time that you devote exclusively for home workouts. Don't delay and don't put them under any circumstances - the result is not possible without regularity.
  3. Set realistic goals and not wait for the results of a series of "7 lbs in a week."
  4. Remember, your motivation, and don't let others knock You off the "right path". Don't listen to entreaties to "take care" of friends, said that chocolates or cookies are nothing.
  5. Often photographed and if you honestly worked hard, after a while You'll start to notice changes.