We chose the best exercises in a complex to reduce women's weight

Beautiful characters and slim bodies are a dream!

But if the mirror reflects a complete woman with an unhealthy face, it means it's time to get better.Working and housekeeping requires a lot of time.But you can find your training time.We will show you how to return to your figure without going to the gym.

Where to start playing sports at home girl

The most important thing is mood.If you don't believe in your power, nothing will solve it.You need to choose a training place in your apartment and buy special clothes, carpets, dumbbells, ribbons or ropes.

If you can't buy all the accessories, you can use liters of plastic bottles of water instead of dumbbells, and the carpet is easy to replace with thick towels.Once the opportunity arises, it is necessary to buy sports equipment, which will give you more confidence and desire to participate in sports.

The class place should be in a bright room, very free.The room must be carefully ventilated before and after each training.

Nutrition and physical exercise

A few years ago, the proper nutritional principles gradually became fashionable.It's no surprise that the balance menu not only helps saturate, but also helps lose weight.

The basic principle of proper nutrition is a hearty food technique, which should be at least 6 per day:

1. First, you need breakfast.This triggers all metabolic processes in the body in the morning.The ideal dish for breakfast can be porridge, scrambled eggs or omelettes.In a few hours, you can eat again.Fruit salad, yogurt, green tea with mint is suitable.
2. Lunch must include meat, but not fat, fried pigs.For PP, it is best to use chicken.
3. The fourth meal is vegetables or pure fruit vegetables.
4. The next dinner may include grilled fish, light side dishes or dairy products.
5. The last meal can also saturate vegetables.After that, you can have 1 cup of kefir.

All the exercise that helps get rid of extra weight at home focuses on weight loss.These include active rotation with hands and lunges, jumping onto ropes and bars.

Sports complex at home every day

We have been familiar with sports since childhood.After all, in kindergartens, educators show how to knead their arms and legs.The first training to lose weight at home can start with warmth.Rub all muscles in your body for fifteen minutes.

Exercises designed to hit the extra pounds must be performed simultaneously every day.

Morning hours are suitable for physical fatigue.In the morning, half an hour before the training begins, you need breakfast.Expect food saturated protein.The eggs, chicken breasts and beans were perfect.

Simple for beginners

Those who have just begun to turn their bodies into ideals quickly get tired of long-term training, so the complex can only be composed of three exercises at first.Mandatory warmth -

1. Standing on the shelf: Place your legs over the width of your shoulders and place your hands at the seam.Take a breath slowly and start raising your hand.Raise and straighten your hands, hold them in this position for a few seconds, lowering them.This exercise helps improve hand relief.
2. The second step can be to tilt the body forward.This is a simple exercise in which you can try holding your legs with your hands.Therefore, flexibility develops.
3. The third stage is squats.Strengthens gluteal muscles and improves flexibility.A little secret: Squats help the intestines speed up their work, so waste your life and won’t linger in the body.If you squat every day based on a training program for girls that is individually compiled, you can achieve outstanding results after 6 months.The hips will be pulled up, the muscles will be strengthened, and the legs will become more cold-resistant.

Used to burn subcutaneous fat

Intensive training can be performed every other day, and there must be two goals - burning fat and pumping muscles.

To successfully get rid of subcutaneous fat deposition, use long-term aerobic exercise and a low-carb diet.Some nutritionists recommend full fasting training, while others have suggested increasing cardio time.

The courses selected will help get rid of fat deposition:

1. Aerobic exercise.It's either a running on the spot or a working out bike.This training time is 40 minutes to an hour and a half.The first 40 minutes are heating up the muscles and cardiovascular system before the strengthening burn of fat begins.
2. Slow-on-empty aerobic exercise training.For example, this exercise is a quick walk.The important advantage of such training is that you don’t have to visit the gym and you can take a walk around the house.If you have a dog, you can go without breakfast in the morning and take a quick walk with your favorite pet.

Power all muscles to relieve

After the mandatory Cardirakirazminka, you can start exercises designed to improve your body’s relief.

For courses, you need to buy small dumbbells weighing 1 kg.They can successfully replace bottles filled with water.Gradually, the weight of the dumbbell must be increased or added to each force exercise.

For beautiful hip terrain- Squat down dumbbells.We used dumbbells to reduce hands on the face and in squats, and during squats we straightened our hands with dumbbells and tried to put them on the floor in front of us.Repeat 3 times and squat 15 times.

To relieve your hands.Raise and lower dumbbells, push from the floor, practice bars.Read more about exercises for weight loss through links.

Planck - A unique exercise in computingFor all body muscles, the only difficulty is to keep it for at least 40 seconds.To perform a barbell, you have to stand on the shelf like you did when you squeeze and then freeze.It is necessary to watch the priest not sticking out and his back will not bend.The body extends to a straight line below the slope.The bar is performed on the extended hand and gradually switches to the exercises of the elbow.

Our Weight Loss at Home: Effective Training on Fat Burning and Weight Loss Programs

Beginners are suitable for training that does not require good physical preparation and endurance:

1. hoop.Working with the hoop helps to extend the extra pounds, which are tightly attached to the hips and waist.You can twist the hoop for no more than 20 minutes a day.
2. Planck.Any lady can stand in a bar, even the most inexperienced bar, but you can start from 20 seconds a day.
3. twin.Waving the feet - The course is easy and slow exercise will help reduce the amount of subcutaneous fat at any age.
4. tilt.Lean forward and try to hug your legs - this kind of exercise is very useful for reducing fat layers and strengthening calf muscles.
5. Press the pump to feed.The most common journalism exercises don’t bring us beautiful cubes immediately, but help speed up fat burning, outline the waist and strengthen the muscles of the case.

The load must correspond to age.You can start practicing as a teenager.

Up to 30 years

Girls under 30 are still young and active, with very elastic muscle fibers.At this age, it is easy to lose weight using regular aerobic exercise training.

The cardiovascular system has not worn out yet, so girls can walk quickly at least 40 minutes.

Active exercises such as arms and legs, squatting, jumping, jumping, and jumping are perfect for those under 30 years old.

You can use special courses on the abdomen.With this exercise, you can strengthen the internal muscles of the media and remove extra centimeters from the side for a short time.To do this exercise, you need:

• Lying on a carpet or a large towel;
• We bend our legs to our knees and place them on the width of our shoulders.
• We put our hands behind our heads.
• Raise your legs slowly while exhale;
• Fix them for a few seconds;
• It slowly decreases in inspiration.

We practiced 15 times in three methods.

At 30-40 years old

Thirty years later, human muscles lose their elasticity and returning to it becomes more complicated.The metabolism slows down and the body will not process incoming food so quickly, so after 30 years, you should be more cautious in nutrition.

Effective exercises to lose weight at home can become:

1. Mandatory daily warmth.Since the muscles are no longer so elastic, it is impossible to start intensive courses immediately, and it takes at least 5-11 minutes to warm your body.
2. Squat down.If pressure allows it can be done at any age.
3. Lean forward.A very effective activity to strengthen the lower back.
4. Arms and legs.
5. Exercise with dumbbells.The optimal weight of dumbbells should be 2 kg.

40 - 45 years later

Intact women reaching 40 years of age sometimes do not wish to return to the original form.They believe that after 40 years, it is no longer possible to form numbers in order.But, this is not the case.Many dietitian doctors recommend participating in exercise at any age.Athletic characters and fit muscles can expand youth.

Women's practice should not be too intense after 40 years.Warm-up can start with an easy exercise:

1. The round head movement moves from left to right for 15 seconds, then from right to left.This exercise helps stretch the muscles of your neck and increase blood flow to the head.
2. Round motion of hips and pelvis.Slow rotation of hips, hands on the hands.You need to try to bend to the left as much as possible and then slowly “shift yourself” to the right.
3. Need to be tilted.It is necessary to bend as much as possible.
4. Squat down.A very important part of training.Make sure to perform 15 squats in each class.
5. vacuum.It is one of the most fun exercises that helps tick the muscles of the internal press and reduce the fat layer of the stomach.Perform vacuum 3-4 times a day.Lying on your back, bend your legs and knees to exhale the entire air from yourself.Dragging his stomach, as if he was "stick to his spine".Keep breathing for at least 40 seconds.If it doesn't work, then you can slowly inhale the air without relaxing the internal muscles.The next day, you will feel internal pain and your stomach will gradually become healthier.

A set of weight loss exercises designed to target women in 40-45 years, including two stages: aerobic elements and a power category with dumbbells.The weight of dumbbells shall not exceed 1 kg, and each exercise time shall be at least 3 minutes.

Tips for Exercising at Home

Home training may be subject to the necessary conditions.Additionally, you can use the following techniques:

1. water.During class, water is needed, but you need to drink a little.To avoid distracting training rather than running into the kitchen, it is best to prepare a bottle of water in advance.
2. If your weight is "risked", don't rush to draw conclusions and hold classes.The perfect weight loss is 1 kg per week.Within one month, you can do 4-5 kg without other irritants.
3. You cannot take pills for weight loss, laxatives, and diuretics.They acted immediately, but were very big.

It is best to start sports under your favorite TV show or series.Therefore, training will be almost imperceptible.Gradually, when the sport becomes a habit, you can give up on TV series.

Fitness coach Harley Pasternak

It recommends always staying awake and full of strength to keep those determined strong.The main wish is to do at least 10,000 steps a day, in addition to mandatory training.Special electronic fitness brackets can help this.The coach recommends using any free minutes to walk in the fresh air.

Pilates coach Kit Rich

It recommends training for 30 minutes or 5 kilometers per day.Don't miss any training, or the desire to continue the overweight struggle will disappear immediately.If you alternate running and 30 minutes of course, the course will be more effective.These tips are great because you don't need to go to the gym for your performance.

Certified coach Jessica Smith

Don't focus on calorie calculations.All thoughts about fat leaves for each training session should be thrown out of your head.It is best to consider your health, how to improve your health after training, and be light inside.A positive attitude will help to quickly raise numbers into shapes for a long time.

Main conclusion

Weight loss at any age must lead to positive results.

We remember: Develop effective training plans to develop effective training plans and lose weight to girls at home.

1. First, you need to change your nutrition, add fresh vegetables and fruits to your diet, and replacing the cake on the yogurt is very feasible.
2. It is wrong to catch up with the exercise right away.It's full of sprains, not only pain in the muscles.Internal organs are gradually growing fat, so emergency weight loss in the form of intense training with heavy loads can only damage and even lead to cardiovascular disease.
3. If you start with a 15-minute warm-up and gradually increase your training time, this will help achieve your dream image in a very short time.
4. The most important thing is not to give up!