A sharp desire to lose weight not only occurs in women, but also in men.Someone lacks harmony and confidence and for someone it is important to restore health, live fully or say, give birth to a child.But often the first thing that comes to the mind of those who want to lose weight is to fatigue diet of incredible material, up to fasting.
But few people think - in addition to changing your daily diet, you need to take care of exercise and for that it is not necessary to buy expensive subscriptions to the gym, it is enough to study the set of weight loss exercises at home.Only with a competent mix of proper nutrition and medium exercise can the desired results can be achieved.
Where to start?
Movement for weight loss is not the first goal, they do not have to meet statistics, everything should go into complex and satisfaction.With this attitude, you can succeed - everything must be done at will and not by force.What can I say about a diet about.First, try the following:
- Stop thinking and start playing;
- Eat often, but in small doses, oddly enough - it works;
- Finally, exclude meal products from the diet, fat and spicy foods;
- Eat for pleasure-if, nevertheless, you wanted bread or dumping tables for your health and not address you.But do not abuse;
- Start doing a little let.There are 10-15 minutes a day and this is already an achievement;
- For sports, you need a good mood - do not participate in effect;
- Enforce the load every day;
- Drink more water, up to two liters;
- Self -Board will definitely come in handy.
Everything happens very simple - now, after reading the article, go for a walk, go to the store or to the market, bite vegetables, fruits, olive oil, green, nuts and black chocolate tiles to increase the mood.There is no need to create a body load for the body, it is already enough in life, just gradually rebuilding it on the healing path and then the weight of weight method will start on its own.
Stores that will come in handy in a new sports life
To start the trail to lose weight, it's not enough just changing your diet and scoring the fridge with useful products, the right things should appear in your house.What is useful for daily sports:
- Blanket or karemat, convenient for elastic exercises, to perform exercises to pump the pressure;
- Plots, buy the first lungs of 1-2 kg that suits women and 3-5 for men;
- New sportswear is very important for harassment and comfort;
- Circle with weight 1-2 kg, not easier.
In the future, elastic table, jumping rope, fitball and other simulators can come in handy, but to begin with and the starting list will be enough.Also notice the place where you are engaged or planning to train.Here it should be quite light, spacious, clean, the opportunity to ventilate the room should be possible.Make cleaning here every day - this is also an additional load on the body.
What exercises are suitable at home?
At home, you can do all the exercises taught in sports.We have collected the best exercises for you to lose weight and some of the most important useful body habits, after developing their bodies will express thanks.
So, the first and necessary habits are warm, without it you can't start exercising at all.Displound slope, run in place, jump, move your arms and neck.The warm -pin should take at least 15 minutes.Now set of classes.
Short.Oh yes, these simple, but many hated short.But this is one of the effective exercises.Just so that the hips are parallel to the floor.At first you can pile in a chair, such an exercise is repeated 10-15 times in one approach.Later, increase the load to 20-30 short at a time.
Planck.Classic exercise aimed at strengthening all muscle groups.It is enough to put on the floor on the forearm parallel to each other and lift the body and put your feet on the socks.You must hold out for at least one and a half to two minutes.But this is to start, gradually you need to increase the construction time.
Bridge.When you lie on your back, you need to rest your arms and feet on the floor and lift the pelvis high up.Such exercises should be 15-20 no less.
Press.Another one that not everyone has a favorite, but very effective activity to lose weight.Lies on the back lift your feet up.Alternately, without touching the floor, lower your feet down.Now place your arms behind the head, bend your feet on your knees, take a height to the floor and lift the body.
By the way, plus one useful habit - classes should go through at least half an hour, because, when you enter the rhythm in new life, take that rule.
To lose weight, it is important to deal with plots, they will increase the load and give the muscles a tone.So, be straight, spread your legs on the shoulder apart, a plot in your hands, the palms are turned to you.On the spirit, lift your hand up the shoulder, on the inhalation - lower it.Do the exercises alternately, at least 10-15 times per hand.
Here again, just routine - follow your breath, this will facilitate the exercise and you won't be tired so quickly.
Again, the project with weights is to bend your hands in a horizontal position.Put two stools in the area as a sports bench.Lie on them with the back and straighten your arms aside so that the elbows turn under the body.Inhale - connect your hands in front of you, breathe - lower it to the original position.Such movements are useful for strengthening the chest.
Lesson for the back: Your starting position is your feet bent slightly at your knees, placed on the width of the pelvis.The blades need to connect, straighten the back and bend a bit.In the hands - plots are reduced.Inhale - spread your arms to the sides, breathe - go back to the original position.
These simple exercises for weight loss, provided that their daily implementation can deliver several weeks.Note that in your complexity there should be some exercises for each muscle group, as well as general grants classes.
The final stage of training
This is an important point, because like you need to finish the training properly with a workout.Dear the tendencies again, shake your hands, walk slowly in a circle, make circular movements on the neck, the right shoulders, folding shoulder blades, think about the plan for tomorrow.After all, this is an important question - when it is better and more convenient to start loading, what should be exactly in the complexity that could not be done today, but we have to repeat it tomorrow.Analyze the day.Although you hold, sit in the Lotus, lower your hands on your knees, close your eyes, focus and place in the silence for a few minutes.Rise now slowly and you can take a shower.Charge is completed today.Or do you want to repeat?
Psychological mood
Slimming exercises at home not only include exercise and proper nutrition and psychotropic mood is also important.Courses from the field of automatic training will not interfere:
- Lightweight is not a goal, the goal is to become a healthy, slender and happy person and maintain this situation constantly.Remind yourself of this;
- Plan for a relaxation - just lie on the floor or couch, close your eyes and sink into the dark, try to introduce yourself to a certain hypnosis;
- Visually the desired result: Write the prospective weight and other variables on paper, create a map of the desires where you describe yourself with a slender person;
- Properly shaped thoughts, use the phrases "I lose weight/lose weight", "I am a thin and healthy person", more often use the words "health", "happiness", "harmony", "benefits", "goals" and other words that will put properly;
- Use mobile phones that lose weight applications, they will remind you of courses, meals and refresh the inspiring images and phrases.
It is also important to interact with human people, with people who, thanks to exercises for losing weight, managed to achieve the goal, managed to get on the rails of a healthy diet and lifestyle, not miss this opportunity!