The sharp desire to lose weight does not only be in women, but also in men.Someone lack harmony and self-confidence, and for someone is vital to restore health, live completely or, say, give birth to a child.But often the first thing as far as the minds of those who want to lose weight are exhausted by a diet of incredible content, to post.
But few people think - in addition to changing your daily eating, you need to take care of physical activity, and it is not necessary to buy expensive subscriptions to the gym, it is enough to study a weight for weight loss at home.Only with a competent combination of proper nutrition and moderate physical activity can achieve the desired results.
Where to start?
Exercise for weight loss is not the first goal, they should not be met for statistics, everything should go to the complex and satisfaction.With that attitude you can achieve results - everything must be done at will and not via forces.What can I say about a diet.First try the following:
- Stop thinking and start acting;
- Eat often, but in small portions, unusual - works;
- Finally, turn off the flour products from diets, fatty and spicy foods;
- Eat for pleasure - if, though, you wanted bread or dumpling-eating for health and don't resent yourself.But they don't abuse;
- Start making a little - let it be 10-15 minutes a day, and this is already achievement;
- You need a good mood for sports - Don't deal with force;
- Spending a load every day;
- Drink more water, up to two liters;
- Self-confidence will definitely come well.
Everything happens very simply - just read the article, go for a walk, go to the store or market, bite vegetables, fruits, olive oil, greenery, nuts to lift your mood.No additional body stress should be created, but is enough in life, just gradually renew it in the path of healing, and then a weight loss will be paid.
Inventory that will enter your new sports life
To start the path of weight loss, it is not just enough to change your diet and achieve refrigerator with useful products, the right items should appear in your house.What is useful for daydraws:
- rugs or karemat, suitable for stretching exercises to perform printing exercises;
- Dumbbells, buy first 1-2 kg lungs suitable for women and 3-5 for men;
- New sports clothing is very important for the incentive and convenience;
- Hoop with weight 1-2 kg, it is not easier.
In the future, elastic ribbon, rope for jump, fitball and other simulators can enter the hand, but to start and the starting list will suffice.Also, pay attention to the place you behave or plan to implement training.Here you should be quite lightly, spacious, clean, the room for ventilation of the room should be possible.Clean yourself here every day - this is also an additional load on the body.
What exercises are suitable for home?
You can do all the exercises that are teaching in sports.We gathered the best exercises for weight loss and some of the most beneficial personal habits, after the development of their body will say thank you.
So the first and the need is warm, without it you can't start exercising without it.Broadcast slopes, run in place, jump, move your hands and neck.It should be warmly lasted for at least 15 minutes.Now a set of hours.
Squats.Oh yes, they're simple, but many people hate squats.But this is one of effective exercises.Keep correctly so that the hips are parallel from the floor.At first you can squeal on a chair, such an exercise repeats 10-15 times in one approach.Later, increase load at 20-30 squats at once.
Planck.A classic exercise focused on strengthening all muscle groups.It is enough to put on under the forearm in parallel with each other and raise the body, place your feet on socks.You have to endure at least one and a half to two minutes.But this is to start, gradually you have to increase the execution time.
Bridge.Lying on your back, you have to rest your arms and legs on the floor and lift a bowl high.Such exercises should be less than 15-20.
Press.Another one is not everyone's favorite, but a very effective activity for weight loss.Lying on your back lift your legs up.Alternately, without touching the floor, lower your legs down.Now place your hands behind your head, bend your legs on your knees, paste on the floor and pick up your body.
By the way, plus one useful habit - class should take at least half an hour, therefore, when you enter a rhythm of a new life, then bring it a rule.
To lose weight, it is important to deal with dumbbells, they will increase the cargo and give muscles.So become straight, spread your legs Rame-Windth apart, dumbbells in your hands, your palms turn around.Raise your hand on the shoulder, to inhale - lower it.Alternately do exercise, at least 10-15 times in hand.
Here again, the real habit - Follow your breath, this will make it easier for the exercise and you will not get tired so quickly.
Again, the task with dumbbells is a bending of hands in a horizontal position.Put two stools nearby as a sports bench.Lie on them with your back and correct your hands on the side so the elbows turn under the body.Exhale - Connect your hands in front of you, inhale - lower it to your original position.Such movements are useful for strengthening your chest.
Back Lesson: Your starting position are legs slightly bent in your knees, placed on the width of the pelvis.Blades should be connected, correct your back and tips a little.In his hands - dumbbells, hands come down.Expend - spread your hands on the side, inhale - return to the original position.
These simple exercises for weight loss, provided their daily execution can give the result in a few weeks.Keep in mind that there should be several exercises for each muscle group in your complex, as well as general strengthening classes.
Final Stage of Training
This is an important thing, because, as you need to finish the training correctly using exercise exercises.Dear favorable, shake hands, walk slowly in a circle, make circular movements door, straighten your shoulders, fold your shoulders for tomorrow.After all, this is an important question - when it is better and more convenient to start charging, which exactly needs to be involved in the complex, which cannot be done today, but we must repeat it tomorrow.Analyze the day.While thinking, sit in the pose Lotus, lower your hands on your knees, close your eyes, concentrate and sit in silence for a few minutes.Now slowly get up and you can go to the shower.Filling is finished today.Or do you want to repeat?
Psychological mood
Exercises for weight loss at home include not only physical activity and proper nutrition, and the psycho -emotional mood is also important.Automatic surveillance classes will not be mixed:
- Losing weight is not a goal, the goal is to become a healthy, slender and happy person and constantly maintain this condition.Remind yourself of this;
- Arrange yourself a moment of relaxation - just lie on the floor or couch, close your eyes and stab into the darkness, try to introduce yourself to a certain state of hypnosis;
- Visualize the desired result: Write the expected weight and other parameters on paper, create a map of desires in which you are displayed with a slim person;
- Proper formulation of thought, use phrases "I lost weight / lost weight", "I am a slender and healthy person," I use the words "health", "good" and other words that will be in the right way;
- Use mobile devassment devices, will remind you of classes, meals and cheer up motivating images and phrases.
It is also important to communicate with similar people, with people who, thanks to weight loss exercises, managed to reach the gala diet and lifestyle, don't miss this chance!