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Home fitness for weight loss: the complex of intensive exercise
- The basic rules of weight loss
- The necessary conditions for home fitness
- Study of legs and buttocks
- Exercises for a slim waist
- Strengthen the abdominal muscles
- Stretching and relaxation
Sun rays cause not only positive emotions. For many it becomes clear that the winter months with holidays and feasts left too obvious traces in the form of extra pounds. It is not necessary to despair: losing weight is possible, even if you train at home. Follow the simple set of exercises, you can gradually get rid of fat. The main thing is to work out regularly and follow a proper diet. Then the figure will become slim and toned, and a new swimsuit would be a couple of sizes smaller than the previous one.
The basic rules of weight loss
To the effect of exercise was maximal, it is necessary to observe the following rules.
In order not to lose motivation, you must not only clearly present the results we seek. It is equally important to track intermediate outcomes and to encourage yourself even for small victories on your way to losing weight. This can be a movie, concert or something else that is fun.
It is important to remember that muscles weigh more than fat. This may cause a small increase in weight after the first weeks of training. Therefore more revealing to track the results will be not weighing and measurement of volume measuring tape.
The necessary conditions for home fitness
Home fitness complex is good in that for its implementation does not require any special conditions. The main requirement for the place of exercise — having enough free space. Clothing and footwear should be comfortable, not constraining movements.
The equipment needed for training: Mat, dumbbells weighing 1.5 to 2 kg, jump rope. Also, don’t forget to prepare a towel and a water bottle. To do it more fun, you can find the right music.
At the beginning of any activity, you must warm up your muscles and ligaments. You should jump rope, run in place for 7-10 minutes.
Then it is necessary to perform warm-up complex, which includes rotations in the major joints, starting with neck and ending with the ankle.
Study of legs and buttocks
Exercises for the lower body belong to the high-intensity. They help to burn more calories faster and become slimmer.
- Lift the knee in front of him.
- The splaying of the legs.
- Swings from the position of “karate”.
It mnogoetajnoe exercise promotes active development of the thighs and buttocks. You must follow the technique of performing squats: at the bottom of the thigh should be parallel to the floor. To protect the knees, do not pull them over your toes. Squatting should submit a pelvis as before. When lifting you need to stretch your heels to the floor. To increase the load holding thighs dumbbell.
This version of squats to do, widely spreading legs and socks in hand. The back is straight. Need to drop three bills, make the climb — two. In the bottom angle at the knees should form 90. Need to do 2-3 sets of 5-10 repetitions.
They are working on the buttocks and anterior thigh. Attacks are performed in the following way.
- Mahi aside.
- Lift legs back.
Exercises for a slim waist
To make the waist thinner, don’t need much to pump the lateral muscles of the trunk. This can cause the opposite effect and give this body part an extra amount. To form the waist using exercises to strengthen and stretch the oblique muscles of the abdomen.
- Circle housing.
Strengthen the abdominal muscles
The main exercise to work out the abdominal muscles — crunches. They can be run in the classic version, and diagonally. In the latter case will be developed obliques.
To perform at least 10 times and go to the diagonal twisting. For this we need to put the Shin of the left leg on the right knee and twist toward her to the right elbow reach the opposite knee.
Stretching and relaxation
To complete the fitness exercises you should stretch. These exercises will make the muscles more elastic and relieve post-workout pain. You should stretch the main muscle groups: thighs, calves, buttocks, chest, back and arms.
At the end of class to relax, taking a pose of yoga — Shavasana. To do this, lie on your back, arms and legs dissolve at a comfortable width. Close your eyes and completely relax.
Uses photographs Shutterstock