Set of exercises for weight loss slim 3 months

Lack of exercise, poor diet, bad habits, stress look and health. And cause weight gain, which spoils the shape and mood of a woman.

Effective way to weight loss for girls is considered a systematic exercise classes. Good results can be achieved at home without visiting the gym. Enough to learn a set of exercises for weight loss, to know the peculiarities of the preparation and leadership training.

Proper warm-up

The quality of the workout depends on the success of the future of education. If you neglect this stage, you risk to damage muscles and joints, or nausea during class.

Proper warm-up includes the drafting of various muscle groups, starting from the upper part of the body, a smooth transition to the bottom.

Give the approximate variety of activities warm up:

  1. To rise directly, feet width of shoulders, hands on waist. Turn the head up and down, his chin touching his chest and taking his head back to the side. Do each exercise slowly.
  2. Lift your shoulders up and down, round rotation back and forth.
  3. Stretch your arms in front of him, and take turns pulling one of your hands than before.
  4. Hands clasp in front of chest. Turns to the upper part of the shell part, the lower part is stationary, feet pressed to the floor.
  5. Proper warm-up
  6. Tilts to the side to stretch the oblique abdominal muscles. The second hand on the waist, the other stretches to the side.
  7. The slopes of the body down, fingers to the floor. Stay in this position for 10 seconds.
  8. Lunges leg: alternately take a wide step forward, shift the body weight onto the supporting leg. The angle of the knee 90°.
  9. Feet shoulder width apart, legs slightly bent, hands placed on his knees. At the same time, turn the knees inward and then outward.
  10. Stand up straight, relying on the size of the foot is one foot and the other to turn the sock. Rotate the foot on the toe clockwise, then counterclockwise. The same is done with the other leg.
  11. Running in place for a moment.
  12. Take a deep breath, raising his hands above his head. Then take a deep breath and put your hands down.

What you need to know about training for weight loss

The aim of the figure of your dreams, don't forget the basic rules of preparation and carrying out training. The best results in the fight against excess weight can be achieved by combining strength and aerobic exercise.

Type of training

Strength training is performed with the extra weight and the objective is to develop and strengthen the muscles. Due to the weighting used sports equipment ‒ a barbell, dumbbells, weights of limbs and equipment.

Aerobic or cardio training improves the work of cardiovascular system, activate metabolism and because of the active rhythm will allow you to burn fat.

Time

Matter what time of day is best to do the training, no. It all depends on the people features: schedule, routine and health.

Time

Some trainers recommend exercise for weight loss the morning on an empty stomach. This is because, after a long sleep, and before Breakfast the sugar level in the blood is reduced, so the body is forced to pull energy from fat and carbohydrates. As a result of the morning exercise, you can lose weight faster and better than in the evening. In addition, the load on the heart works for all internal processes and help to brighten up.

If you have a serious disease, especially the heart, should consult a specialist. He gave recommendations on the selection and performance of exercises for weight loss.

The degree of stress in the morning and evening is different. 1. half of the day the intensity of the exercise should be small, and 2. the second half of the day ‒ higher.

Diet before and after

That a balanced diet without any harmful products up to 70% affects the health and figure that you can tell any coach.

What are the characteristics of the meal before training, the basic rule ‒ full download protein, fiber and complex carbohydrates. A meal should spend at least an hour before the workout. At the beginning of the exercise should be moderate feeling of satiety.

Immediately after training it is better to prefer fresh fruits, for example, eat a green Apple. After 30-40 minutes, you can eat protein foods, and two hours later ‒ complex carbohydrates.

The complex of exercises for slimming

Is a sample exercise program for weight loss, where every day is designed to develop specific muscle groups. The alternative these days even workout the problem areas. You can perform all these exercises and some of them, if you are new to the sport.

In class you will need:
  • bottle with clean water;
  • fitness Mat;
  • sports clothing and footwear;
  • hand weights or weighted arms and legs.

One training session is designed for 45-60 minutes.

Day 1: Legs and buttocks

This complex is designed for the tightening and development of the calf and gluteal muscles. Particular attention is paid to the most problematic areas ‒ the inner thigh, "breeches" and the buttocks.

Mahi's hand

Standing close to the wall, rise on socks. Lift your left foot slightly to the side and pulling off the stockings, one foot resting on the toes. Running feet make the Mach side, at the top hold for a few seconds, then slowly lower down.

Only 20 repetitions on each leg 2 sets.

Mahi then

Starting position – the wall on tiptoe. Lift the left leg straight, pull your toes towards. Take the working leg back to the tension in the buttocks and hold it in the air for a few seconds, return to starting position. Body smooth, don't lean forward.

Only 20 repetitions on each leg 2 sets.

Raise the legs up, with emphasis on the
Raise the legs up, with emphasis on the

Take the knee-elbow position, back straight, eyes pointed at the floor. Tighten your left leg, pull the sock and lift as high as possible above the floor, maintaining a flat posture. Keep your feet for a few seconds and then lower down without touching the floor with his knee. Because stress you can use a small hand weight – 1-2 kg cuff weight or bottle of water, which should keep the working leg.

20 times on each leg for 2 sets.

Raise the legs to the side, focusing on the

Starting position as in the previous exercise. Only now you can raise the legs up and to the side. Complications you can also use the extra weight.

Only 15 times on each leg for 2 sets.

Squats wall

Stand with your back against the wall, the distance between the feet no more than 5-10 centimeters. Lower body until thighs parallel to the floor, touching your back to the wall.

Repeat the exercise 30 times.

Sit-UPS to lift the foot

Lie on your back, hold the straightened foot wall, extend your arms over your head. On the exhale, raise the body and touch the wall with their hands, spreading the legs apart. Then bring the feet together, return to starting position.

Perform the exercise 25 times.

Static squat on the wall

Stand with your back against the wall, down into a squat position so that the angle of the knee was straight, shoulders pressed tight against the wall, one leg to the other. Hold this position for 30-40 seconds, weight on one leg, then at the same time to trust another.

Squat "plie" with the jump

During exercise, make sure your knees are parallel to feet and not go for the socks, keeping your back straight. The squat position for a "plie", and when you lift it up, do a small jump with both feet. Inhale lower legs parallel to the floor. After jumping, land with knees bent.

The number of repetitions of 15 times.

Lift your legs up and crosses the other

Take position lie on your side, raised up on one elbow. The top leg bend at the knee and place the front of the lower leg foot, can keep hand. Lift the top leg feel that it works the inner thighs. Repeat the same on the other side.

Do the exercise 15 times for each leg, a total of 3 sets.

The slope of the fuselage behind the knees

Get on your knees, hands print front, posture even. Most of the weight back, without bending at the waist. Repeat the exercise 15 times for 2 sets.

Stretching the gluteal muscles

From a standing position, feet together, tilt the housing down and try to get palms to the floor, hold for 5-10 seconds, then slowly lift the body up.

Day 2: Press

Tighten the abdomen, should pay attention to all parts of the press. Exercises designed to work the oblique, straight and lower abdominal muscles.

Lateral twisting

Lie on your back, bend your legs, press the feet on the floor, hands put on his head. Lift and turn the body alternately from different sides, from the elbow to the opposite knee. Perform each exercise slowly, without jerks.

Do 15-20 repetitions on each side, total of 2 sets.

A classic twist

The situation is the same as in the previous exercise. Do straight sit-UPS.

Only 30 reps for 2 sets.

Standing on the side of the plank

Lying on side, raise up, straightened the arm, lift the hips off the floor, feet together. A blank in this position the appointed time. Then switch hands and repeat the same on the other side.

Time ‒ 30 seconds to 2 minutes.

Reverse crunches

On your stomach, hands at his sides, legs extended. Because the tension of the abdominal muscles, slowly lift your legs and hips up, transfer the weight to your shoulder, because if you want to go out "candle." Lift the hips as high as possible above the floor, hold for a few seconds, then return to the starting position.

Only 20 times for 2 sets.

"Flippers"

Starting position as above. Alternating fast pace, lift the leg to 30 degrees, because the abdominal muscles, the body is raised. The course of performing exercises not to bend the lumbar spine and not jerks.

All ‒ 15 times on each leg for 2 sets.

"Bicycle"

Lie on your back, put your hands behind your head and slightly lift the body from the floor. Alternately bend your right elbow to the left knee and vice versa. The free leg is straight and parallel to the floor. Chin to the chest, do not push and do not strain your neck muscles.

Change of foot is performed 15 times, a total of 2 sets.

Balance

Sitting on the buttocks, raise straight legs above the floor, hands pull ahead. Hold this position for 15-20 seconds. Breathing is relaxed and the spin smooth. Try as much as possible the position by pressing, holding the balance.

Pulling legs to the chest

From the horizontal position, lift the palms, arms bent at the elbows, calves weight and are parallel to the floor. Lower body, and at the same time straighten the legs. When you lift the body, the legs bend at the knees and pull them to your chest. Repeat the exercise 15-20 times.

"The pendulum"

Lying on back, lift straight up to your size foot. In turn, give them the first right, then left, when not turning the body. Repeat 15 times.

"Climber"

Starting position – plank with straight arms, back straight, stomach in, head forward. Exhale, pull right knee to chest, exhale return to the starting position.

Only 25 times.

Stretching exercise "Snake"

Turn over on your stomach, lean on straight arms, palms on the floor. Look at the ceiling, arms situated under the rib cage. Slightly raising the housing above the floor, you need to bend at the waist and feel the tension of the abdominal muscles.

3. day: Chest and arms

Ideal for any girl's taut Breasts and slender arms. So that these areas form with the help of such exercises.

Push-ups from the wall
Push-ups from the wall

Go against the wall, legs pinch together and your hands to lean on the wall. By shifting the body weight on the toes, place your hands slightly wider than shoulder width, and begin push-ups. Back, neck and legs flat and motionless, with only your hands.

Repeat 20 times.

Push-ups from the surface, raise the legs

Choose any smooth flat surface – table, chair, sports.forum, and start push-ups. Falling down, alternately raise one leg.

Only 15-20 times.

Change your arms with dumbbells

Lying on the floor, pick up a small dumbbell. Alternately raise and lower the arms without touching the floor. Change the speed of the hands must meet the rhythm of breathing.

Is performed 15 times, a total of 2 sets.

The French press stands

Take one dumbbell with both hands, bring it overhead and drop them together behind your head. then make your back straight. You can perform both sitting and standing.

The number of repetitions to 20 times.

Alternative management in the hands of a permanent

Position to attack any foot leaning on a bent elbow hand on my knee. On the other hand, dumbbells to bring up after the drop and the set-up of the knee. Lift the dumbbells, bring the blades together.

Only 15-20 repetitions on each hand.

Lifts dumbbells lying

Lie on your back, press the blade on the floor, the hands take dumbbells and bring them. Holding the dumbbells, raise your hands to the chest, hold at the top and slowly return to the starting position.

Repeat 15 times.

Lifting dumbbells for biceps

Pick up a dumbbell. Simultaneously bend your arms at the elbows, without lifting them from the body.

Only 15 times for 2 sets.

Breeding dumbbells in hand

Slowly and simultaneously raise your hands with dumbbells in hand.

Repeat the exercise 10-15 times.

Stretching the triceps

Cross arms lock behind: the right hand extends down, left – top. Up to find your hands to stretch the muscles. Hold the position for at least 5 seconds. Adjust manually.

Day 4: Heart

To develop muscle, diaphragm, heart, and fat, requires active practice. The total duration of any time the heart is 15-40 minutes.

You can choose what you want:
  • Jogging in place/treadmill/outdoors. Efficiency, alternating running high lifting of the thigh, and running with the Mahi in the lower leg.
  • Cycling/exercise bike.
  • Jump rope or without it. Here are a variety of jumps: criss-cross, classic, alternative, high knees.
  • Any exercise without the extra weight, running quickly – for example, fitness-aerobics or system TABATA.