What to do if you want to lose weight, and visit the gym is not possible? Good results at home can be achieved. Need to do daily fat burning exercises for the entire body and the diet to follow a moderate weight loss.
Effective exercises for weight loss
Weight loss men need to change lack of physical activity, slow metabolism, is the most active. The morning should start charging, and a half hour state of the workout at night. Each Entire day using the opportunity to use. Weight loss helpful to replace riding an Elevator, climbing stairs, before and going to bed to take a short hike. Exercises to give all the muscle corset of the body and tone and weight loss aesthetic to maintain health, it is important to follow the simple instructions:
- Remove from the diet of cakes and bread of high-grade flour.
- Cook steamed or boiled.
- Eating fruits and vegetables rich in fiber.
- At night not to eat the last meal-no later than 2 hours before bedtime.
- To drink clean water.
Exercises for the whole body and fitness in slimming keeping is a prerequisite. In drawing up the programme of state education it is necessary to consider focused on the problem of research and areas of fitness. Experienced fitness trainer recommended the use of effective and exercises for slimming strengthen the muscles.
Back
"Lean forward" one of the most effective movements for strengthening, slimming and back. Muscles, straightening the spine, a man must stand for "Bridge". Information and to improve the withdrawal of the blade the blood circulation in the trapezius rhomboid muscles and the body and reduce fat in the cervical region. To teach "Plank pull dumbbells" strongly burn fat at the expense of the broad muscles of the back and a Boat to cope with cellulite lower back.
Chest
"Presses with dumbbells lying" forced to work both fibers, which makes it possible to lose weight without losing muscle mass. Teach "Push-UPS on the wall" women can do several repetitions, which gives the required intensity fat-burning. The systematic implementation of the exercise of "Dry bra" tone and supports muscle static load with the "press hands" comes to increase the breast elasticity. Diet is a crucial factor in weight loss, women breast, physical activity and helps to maintain a beautiful shape.
Foot
Slimming legs, working out the muscles of the body as well as use different variations of exercises, "the Squat". Side lunges perfectly, heavy legs from the outside. Teach the "Scissors" or by pressing the ball of the knees makes the adductor muscles quickly burn fat in the inner thigh. Regular exercise "bicycle" provides a fitting to the knee area and gently works the joints. I lifted the socks, standing or sitting, reduce swelling, and give the lower leg relief.
Hip
Salagen have a stable stool to raise the knee up is an effective exercise for weight loss legs. "Short attacks" intentionally load on the hips, giving Hello relief. When you need special attention the inner surface, the complex exercises, the man need to add ""Plie" -squats". Burn fat outer thighs need to practice kicks to the ribs while standing.
Buttocks
Teach the "deadlift" good the muscles of practically the whole body and improve the tone of the gluteal muscles. Intensive weight loss buttocks, the man will need to perform "Abduction legs back" and have the attacks. "Hyperextension" is a good alternative to the deadlift, exercise, and your knees do not stress the quads. "Gluteal bridge" raise the volume of muscles effectively and reduce the body fat in the lower back buttocks. Teach called "Walking on the buttocks" to strengthen and Work the pelvic floor muscles of the hamstrings.
Hands
"Reverse push-ups" to support the chair from the edge of the sofa, or large load on the triceps area, and take the fat for your armpits. Different options the bending of the hand tighten and strengthen the anterior group of muscles of the shoulder. Exercise "Scissors and Crescent Cycle" steadily burn fat from the surface. "Dumbbell bench press up" exercise for the triceps, trapezius and upper arm muscles, it's beautiful fabric to create the shape of the shoulder girdle.
Stomach
The usual "Twisting" press a Work on the good, and to teach the "Reverse twisting" reduces body fat and strengthens the muscles in the lower abdomen. "Lateral and oblique twists", to emphasize the waist, and exercise "tilts to the side" gets rid of the fat on the sides. "Round leg rotation" on the complex effect on the muscles of the press. Pull the protruding belly is systematically made to teach the "Vacuum".
Waist
Slim and attractive waist to make a "torso Twists to the side," or "Mill", that make the obliques heavily will shrink. Teach "Turn your feet on the floor" to actively burn fat in problem areas, confirm and press. "The bridge" and "lift your legs lying on your side," fine tone the muscles of the side and reduce the extent of the waist.
Squats
For the correct execution of the exercises, the man need to put feet width apart, placing in the same plane as the knees. Back and Hold straight bend at the waist, hands lower along the body. Bring the blades by moving the hips and back, exhale to sit unfortunately. Thigh bent parallel to the floor, the body and the weight should be moved to the heel. To rise, exhaling to the top of the rise. By performing the squat, the male need to control the highlights:
- The lowest position of the knees the legs will not pull forward.
- You can't stand on tiptoes.
- It ny forbidden to round the upper back the lower back.
- When not to raise the void to reduce the knees.
Attacks
At the beginning of the exercise, put your feet width of the hips, and then take a step forward and gently sit down. Move the load a foot in front, the other to pull and lean on is located. The back is smooth, natural curve in their lower back, palms located on the belt. The knee in the operated leg is bent at an angle of 90°, will experience increased stress and, so it is important to prevent protrusion above the knee the toe of the foot. Inhale, rise up, and a Work pane, the leg adjacent to the reference.
Push-ups
The starting position push-UPS — the emphasis lying on the straight hands, the production shoulder-width apart. The distance between the feet does not affect the performance of the push-UP. The body keeps still, Contracting and glutes abdominal muscles. Flexing his hands, taking a deep breath, touching the sex and the breast. Smoothly breathe throughout your lifting life. During the execution of exercise is important:
- Comply with the opinion of your hands mid-chest.
- To prevent deflection of the lower back.
- To avoid strong dilution, elbows sagging and thighs.
"Jumping"
Prevent a variety of injuries, before running jumps need to warm up the ankles and knee joints. In the starting position, put your feet together, hands lowered along the body. Shoulders unfortunately, the bent press, keep your back straight and slightly tense. The explosive power of the muscles of the thigh to the lower leg pushing the body in and up, stretching the legs. Land on the toes, the knees a little in the spring.
Leg lifts
You can make the exercise a man will need to lie on your back and press your lower back, put your arms along the body. The strength of the abdominal muscles to pull your pelvis off the floor, and out of breath, lifting up to 60°. Keep your feet up for 2 sec. and exhale, lower your heels don't touch the floor. In order not to reduce the load, it is impossible to tear your head off the floor. Beginners and women who have a weak stomach, with man should begin with alternating leg lifts.
"Scissors"
Important: to teach is done on a hard surface. Lie on your back, bend your hips and extend your arms along the body. Palm placed under the buttocks, the foot is placed on the floor. Inhale, lift your legs and pull your toes. The strength of the abdominal muscles to keep your feet above the floor at an angle of 30°-90°. The first, spread her legs to the side, then reduce and limit you.
"Twisting"
Lie on your back, fingers clasping his Glen Vallecillo behind head, elbows dissolve in the parties. Beginners receive the cross arms. Bend your hips and put your lower leg on any furniture. Exhaling, turn your body and pull the shoulders to the pelvis. Need to do daily fat burning exercises for the entire body and the diet to follow a moderate weight loss. In the end position, has a rounded back, are and abdominal muscles decreased significantly. You can't bring your elbows straining his neck and, and chin pressed to the chest. On the exhale return the body in a horizontal position.
Tow bar
When loading, it is necessary to normalize the heart rate, lower heart rate, and relieve tension of the nervous system. Do the right thing tow bar to promote rapid recovery after exercise and return to the shortened muscle to its original state. Stretching increases flexibility in the ligaments muscles and and improves blood circulation in the body promotes the elimination of toxins from the body.
Effective hitch should perform movements with simple exercises and:
- "Vertigo";
- It pinning the elbow to the shoulder;
- Pull the elbow behind;
- The tilt or reclining support;
- Hands behind his back;
- Posters in the doorway;
- Teach the "Crescent" and "Cobra";
- Pull the leg back.
"Training program"
On Monday
The beginning of the week should be strength training to strengthen the muscles, when the body is well recovered after the weekend. Before training a man must spend 15 min active warm up to prepare the muscles of the whole body and the tendons of the load. Perform All exercises 15 repetitions 3 sets. Basic training includes exercises for all muscle groups:
- "Deep squats";
- "Must attacks" there is a certain number of repetitions performed for each leg;
- "Bar pull the dumbbell" — to make each hand 15 reps
- "Push-UPS";
- "Dumbbell bench press up";
- "Bending of hands with dumbbells";
- "Twisting";
- "Leg lifts".
Aerobic exercise good jumping rope, it is necessary to perform 3 times for 60 sec. Cool unfortunately – 10 minutes stretching all your muscles.
On Tuesday
Day circuit training, the exercises to perform alternating for 15 repetitions. Teach a man had to do 3 rounds. Prepare your heart to become the load to teach, should include running on the spot. Exercise is the main complex:
- ""Plie" -squats";
- "Push-UPS";
- "Gluteal bridge";
- "Superman";
- "Scissors";
- Jumping jacks – 30 times.
Tow bar you want to add breathing exercises to bring the heart rate back to normal.
Environment
Force-tracks, and aerobic exercise. Basic training includes 3 sets of exercises, each should perform 20 repetitions. The upcoming workout, the warm up should include torque movements, warm up the joints and ligaments. Teaching consists of exercises:
- "Squat" rise your hands in front of him;
- "Abduction legs back" – fill each leg 20 reps
- "Reverse pushups";
- "Hyperextension";
- "Bicycle".
Cool unfortunately, 5 minutes of stretching the legs and back and weight loss to spend Hiking 30-45 min.
On Thursday
A man has to do to teach, with an emphasis on problem areas. Short teach, makes the rotation movement of the feet and hands. Increase fat burning all do impact exercises 20 repetitions of the circle, where the rest between sets to 30 seconds. Lesson, do 2 rounds, which include:
- "Is-attacks" – each leg, do 20 repetitions;
- "Push the wall";
- "Gluteal bridge";
- "Extension of the hands up" light hand weight;
- "Superman";
- "Fired side";
- "Twisting";
- Jump rope – 30 sec.
Tow bar good Kun to stretch the muscles of the hands and feet, do breathing exercises.
Friday
Training to develop the maximum amount of muscle should be done for all exercises 2 sets. To improve the efficiency of teaching, the warm-up should include the Mahi, the rotation of the hands and feet and the body turns on the slopes. In each set do 15 repetitions of the following exercises:
- "Short attacks" – each leg do 15 repetitions;
- "Abduction legs back," – do 15 repetitions for each leg;
- "Bridge";
- "Push-UPS";
- "Crossing the floor above" – 60 as well.
- "Squeeze your palms in front of chest";
- "Twisting";
- "Rotate the feet" – in both directions perform 15 repetitions.
As a trouble to do 50 jumping jacks stretching the whole body and.
On Saturday
Exercises to work through More problem areas. The first part of the lesson to perform alternating exercises for the legs – 2 sets of 15 reps, then accordingly work out the upper body. Exercises completely separately. Includes warm-up running in place lifting the knees, basic and training:
- "Squats";
- "Abduction legs back";
- "Side lunge";
- "Gluteal bridge";
- Before the development of the top 50 jumping jacks;
- "Dumbbell bench press lying";
- "Superman";
- "Push-UPS";
- "Crossing the floor above" – 60 as well.
Add gerogian my perform jumping rope 2 times 60 sec. Tow bar should begin with exercises and breathing stretching the legs.
On Sunday
Day muscle recovery, aerobic exercise and active, a man must walk 60 min to start the hormonal process, before should the heart be carried out two approaches crunches:
- "Twisting" is the maximum number of times.
- "Bicycle" – 20 repetitions each leg.
- "Side slopes" – a total of 50 repetitions.
Aesthetic weight loss and the maintenance of the tone of essential daily exercises for the muscles of the entire body, as well as strict adherence to the diet and aerobic exercise. Man need to learn and technique to adhere to proper avoid injury to increase and the effectiveness of state education.