What do you do if you need to lose weight, and to take advantage of the fitness center, the club doesn't have the resources? The result can be done at home. You will need to run it every day the fat-burning workout for your entire body and stay with a moderate-to-diet-for-weight-loss.
Exercises-to-lose-weight
To reduce weight, you need to be a change of sedentary lifestyle, slow metabolism, and at the maximum of the asset. In the morning, it must be started with the load, and back to the home of the exercise is to highlight a half-hour in the evening. During the day, using all of the power to physical exercise. For fat burning, it is useful to replace it with a ride on the elevator of the crane to the stairs, and before going to bed, do a little hiking. Exercises for all the muscle corset back will make you tone up your body and enhance the weight loss and the maintenance of health, it is important to observe the simple recommendations are:
- Remove from the diet of buns and loaves of bread from a larger varieties of flour.
- To cook food in steam, or boil.
- Eating fresh fruits and vegetables, which are rich in fiber.
- In the evening, not to eat your last meal 2 hours before sleep.
- A drink of clean water.
Workouts for your entire body to lose weight and keep in shape and it is a condition-sine-qua-non. When you compile a program, the home should be considered a dedicated in the development of the areas of concern and a state of health. An experienced fitness instructor, to recommend the usage of an efficient exercise for muscle building, and weight loss.
Back
"Lean forward," one of the most effective movements for strengthening and slimming the back. The concentration of the muscle, straightening the spine, you should be regularly getting up to the Bridge. Information, and to the day of his retirement from the blades will improve the blood circulation of the trapezoid, and a diamond in the muscle and reduce the fat layer in the cervical neck area. One year of "the drive Belt on the alter of" vigorous fat-burning, thanks to the work of the larger muscles of the back, and the "Boat" deals with the treatment of cellulite on your lower back.
The chest
"Presses-dumbbell, lying down, make it work for the two types of fibers, which makes it possible for you to lose weight without losing muscle mass. The exercise "Push up from the wall of the women, they are able to perform a large number of repetitions in order to ensure the strength required for fat-burning. The procedures for the exercise of the "Dry bras will support your muscles toned, and the ability of static charge when Compressing the palms," is going to add the chest stretch. A healthy diet sets the factor-of-weight-loss breasts in the female, and is a physical load helps to maintain a nice shape.
Ft
The legs are weight-loss, and also to the concentration in the muscle of the whole body, use a different variation of the exercise "squat". The lateral thrusts as well carry you to the foot of the outside world. Exercise "Scissors" or by closing the ball from your knees will force your muscles and the adductors strongly to burn off the fat on the inside of my thigh. The regular practice of the exercises of the "Bike" creates a picture of the area of the knee, and carefully studied of the joints. The new lifts in your socks, standing, or sitting, they will reduce the puffiness and give you a lower leg of a breath of fresh air.
The hip
Selegiline is in a constant bench with a lift of the knee to the top of effective exercise for weight loss legs. The "short stocked" to purposely load your hips, they will give you a relief. When you need a special surface on the inside, on the work, you must add the "Plié-squatting". For fat-burning on the outer side of the thigh, you need to practice the scale with the foot on the side of the foot.
Bottom
Exercise, "Stanovaya pull", useful for the muscles in practically all parts of the body and improves the muscle tone in the muscles of the buttocks. The intensive weight loss in the buttocks, you must perform the Displacement of the foot backwards and you loose some. "With" — a very good alternative for a survey of the earth's pull, exercise does not carry the knees and the quadriceps. "The gluteus bridge, effectively lifting the amount of muscles and reducing the fat you want to the lower back and buttocks. As an exercise in "walking on back" it strengthens the muscles of the pelvic floor, and is in the biceps of the thigh.
Hands
"The back-quotes as push-ups" while supporting yourself on a chair or on the edge of the sofa, great for carrying in the region of the triceps, and the removal of the fat with the breast. In a variety of ways of bending the hand down, and strengthen the front group of muscles of the shoulder. The exercises of the "Shear" and "Rotation" of the growing evenly burn the fat from the surface with your hands. "The bench press, dumbbells up to get involved in the work of the triceps, trapezius, and deltoid muscles, it creates a form of the girdles from the shoulder.
The stomach
The normal "Twist," the wonderful working of the top of the press, as an exercise in "Found a twist in it reduces the fat you want, and it strengthens the muscles in the lower part of the belly. "The sides, and torsion bars," accentuating the waist, in the exercise of the "Tilt it to the side, removes the deposits of fat on the sides. Called to the circular of the rotation with your feet in the complex that affect the abdominal muscles. So pull up a bulging belly in a systematic way to do the exercise in a 'Vacuum'.
The waist
For a slim and attractive waist, you should do a "Twisting of the torso to the side," or "the Mill", what do you do with the abdominal muscles, obliques heavily on the decline. As an exercise in "curve of the leg, lying on the ground," the actively burning fat in your problem area, and reinforce to the media. "The side of the bridge," and "the Lifting of the leg, lying down," as well to tone up the muscles to the side and fell on the cover of the belt.
Squats
For the correct execution of the exercises will have to put up with the feet shoulder-width apart, placing you on the same level with your knees. Back, to retain, direct, and with deviations from the well, lower back, arms, and omit the body. To minimize on the blades, push the pelvis to the back, and the eyes to sit back down. Flexing the hip joint until parallel with the ground, and the weight of the body, you'll need to transfer it to the heel of a foot. Whether soaring, off the top of the hill. By performing the squat, the need to track down some of the main points:
- At the bottom of the position of the knees did not show it to the front of the foot.
- You can't get up to the last four.
- It is forbidden to rounding to the top of the back and lower back.
- During the ascent, is not limited to the knees.
Lunges
At the beginning of the year to put your feet in the width of the pelvis, and then take a step forward and to sit down. To transfer the load on the front foot, then the other, pull back and support at the toe of the foot. Back smooth, with deviations from the natural in the back of the hand are located at the time. The joint of the knee, the feet, the work is bent at an angle of 90°, and experience an increase in workload, for this reason, it is important not to allow the tribe to a sock on the foot. Off, you want to climb to the top, and put in the work to stand on the side of reference.
Push-ups
The starting position for push-ups — the emphasis lying on the straight hand, with the staging of the width of the shoulders. The distance between the feet does not affect the execution of push-ups. In the body, to maintain the smooth, tensing your glutes and abs. The bending of the arms, take a deep breath, and touch your chest to the floor. Gently away, all along the body of the lift. When the execution of the exercise, it is important to:
- Abide by putting their hands in the middle of the chest.
- Do not allow the deflection of the lumbar spine.
- To avoid the strong, in the day of his retirement, broad, and flabby thighs.
"From the jump"
In order to prevent a variety of injuries, but prior to running jumps, you need to exercise your ankles and knee joints. The position of the source, place your feet together and your hands to omit the body. Shoulders, to omit, press to carry on, the back kept straight and with a little bit of tense from l'oreal. The explosive power of the muscles of the thigh and leg, pushing the body upward, pulling your leg. Drop down to the socks, a light spring in the knees.
Elevation of the legs
To perform this exercise, you should lie down on your back and press firmly on the lower part of your back, placing your hands at your sides. The strength of the abdominal muscles to tear off the hips from the floor and, exhaling, lift it up at an angle of 60°. Keep your feet up for 2 sec. and the protection of doing it, without touching the heels to the sex. In order not to reduce the work load, you may lift your head off the floor. For beginners and for women who have a weak press, sit-up, you should start with an alternative to the crane legs.
"Pair of scissors"
Important: this exercise is performed only on the hard surface. Lie down on your back, bend your hips and extend your arms over upper body. The palm of the hand is placed under the buttocks, and put it on the floor. Making the breath, raise one leg and pull the tights. The strength of the abdominal muscles, hold your feet off the ground at an angle of about 30°to -90°. First, to dilute the standing on the side, and then reduce it on the cross.
"The twist"
Lie on your back with your hands and fingers to concatenate it to the castle in the back of my head, and the elbows and the weakening of the hand. For the beginner it is permitted to cross his hand on his chest. Bend your hips and put a leg on any piece of furniture. Exhaling, twist the body and pull the shoulders to the pelvis. You will need to run it every day the fat-burning workout for your entire body and stay with a moderate-to-diet-for-weight-loss. The position of the final spin round, and the abs are strongly reduced. It is not limited to the elbows, and stretch your neck, your chin, bring the chest. On the inhalation, come back to the body in a horizontal position.
Trailer
After the load, it is necessary to normalize the heart rate, slow heart rate, and relieving stress on the nervous system. Properly executed, the coupling promotes a fast recovery from the load, and the return of the abbreviations of the muscles in their original state. Stretching will increase the elasticity of the ligaments and of the muscles to improve the blood circulation in the body, and to contribute to the elimination of toxins from the body.
The actual trailer should be run with a simple movements and exercises
- "Vertigo";
- By pressing the elbow to the shoulder;
- Pull the elbow into the upper back.
- Slopes, leaning, or support services;
- Mix with hands behind the back;
- The streaks on the door.
- The exercises of the "half-moon", and "Fetch";
- Pull your leg behind you.
"Training program"
On Monday
At the beginning of the week, you should enjoy an energetic workout to increase muscular strength, as well as the body after the end of the week is restored. Prior to the training, you should take no more than 15 minutes. the active exercise of the whole body to prepare your muscles and joints for the next load. All of the exercises, performing 15 reps of 3 different approaches. Basic training includes the exercise of all of the muscle groups:
- "Squat depth";
- "Widespread outrage" — the number of repetitions to perform on each leg;
- "The drive belt in the alter, you will need to do this with each leg for 15 reps;
- "Push-ups";
- "On the bench press and dumbbells up;
- "For your biceps with dumbbell";
- "To twist";
- "The lifting of the foot".
For the aerobic working load of rope jumping, you must run it 3 times in 60 seconds. As for a trailer – about 10 min. stretch all of your muscles.
On Tuesday
The day of the fight, workout, exercise, run, turn in to 15 repetitions. Each time you need to do 3 laps into the race. To prepare your heart for the next load of training should include, do move on to the site. Exercise is the main complex:
- "Plié-squatting";
- "Push-ups";
- "Gluteal bridge;
- "The Superman";
- "Scissors";
- To jump to a place about 30 times.
In the trailer you have to add the breathing exercises to bring your heart rate to normal.
On Wednesday
The diameter of the strength and aerobic activities. Basic training includes a 3-approach to the exercises, one should perform 20 repetitions. Considering the activity in the next fiscal year, fiscal year must include a pin of a roller of a moving, warming up the joints and ligaments. The lesson consists of exercises to:
- "Squat," with the movement of the hands in front of you;
- "Free walk back" to run each leg, 20 reps;
- "The back-quotes as push-ups";
- "With the";
- "On the bike".
Like a trailer — in 5 minutes. stretch marks on the legs and back, and burning fat, go for a walk within a 30-45 min.
On Thursday
You must perform the exercise with a focus on the problem areas. A short pre-race warm-up to build from the rotational movement of the arms and the legs. To enhance the fat-burning effect of all exercises, perform 20 reps in one round, with the rest between sets to 30 seconds. To do this, the lesson 2 of the circle, and include the following:
- "Widespread outrage" – each leg to do 20 reps;
- "Push the wall";
- "Gluteal bridge;
- "Elevation of the leg to the top, with an easy dumbbell;
- "The Superman";
- "Mahi standing at the side;
- "To twist";
- Jump rope – 30 sec.
Throughout the trailer as well to stretch the muscles of the hands and feet, to do breathing exercises.
On Friday
In practice, you should work out the maximum number of muscles in order to do this, the 2-approach all the time. To improve the performance of a series of lectures, the exercise should include movements in the balance sheet, the rotation with the hands and feet, as well as the twists and tilts in the body. In either approach, you do 15 repetitions of the following exercises:
- Short racist" – each and every one leg, do 15 repetitions;
- "Free walk back" – to do 15 repetitions with each leg;
- "The bridge";
- "Push-ups";
- "The swing up from the floor – 60 seconds.
- "To reduce the palms of your hands together in front of chest";
- "To twist";
- "The rotation of the feet' in order to make the 15 reps.
Such a coupling is to do 50 jumps on the spot and stretching of the entire body.
On Saturday
To add to the workout of exercises to work on problem areas. In the first part of the lesson to perform alternate exercises for the leg 2, the approach of 15 reps, and after that, in the same way as the work on the top of the body. Abdominal exercises are carried out separately. To include in your training, do not move in place, with the lifting of the knees, and the basic training:
- "Crouch";
- "Free walk back";
- "Side-push";
- "Gluteal bridge;
- Prior to to to mimic the the top to do the 50 jumps in place.
- "The bench press dumbbells lying down";
- "The Superman";
- "Push-ups";
- "The swing up from the floor – 60 seconds.
To improve gerogianni running, jumping rope, or 2 times in 60 seconds. The trailer should start out with breathing exercises and stretching of the foot.
On Sunday
The day of recovery of the muscles, and is active in aerobic activities, you need to make a trip into the time limits of 60 minutes. To run the processes that the hormone prior to cardio should be performed by either of two approaches to the exercises in the press release:
- "The twist" – this is the number of times you can.
- "On the bike" – 20 reps for each leg.
- "Biases to the side is the only of the 50 repetitions.
For cosmetic weight loss and the maintenance of the tone you need for your daily exercises for the muscles of the entire body, as well as to the strict observance of a mode of a diet and an aerobic load. The need to study and observe the correct technique to avoid injury and to improve the efficiency of the home.