We select the best exercises in a band for women's weight loss

A beautiful figure and a slim body is a dream!

But if a complete woman with an unhealthy person is reflected in the mirror, it means that it's time to change for the better.Work, the household takes a lot of time.But the time for your training can be found.We will tell you how to return your shape without visiting the gym.

Where to start playing sports at home for a girl

The most important is mood.If you don't believe in your power, then nothing will work.You need to choose a place for your apartment training, buy special clothes, a carpet, dumbbells, ribbons or rope.

If it is not possible to buy all the accessories, then you can use plastic bottles of liters of water instead of dumbbells and the carpet can easily replace a thick towel.Once the opportunity arises, it is necessary to get sports equipment, it will give more confidence and desire to play sports.

The place for lessons should be in a bright room, quite free.Before each training and after that, the room must be carefully ventilated.

Nutrition and physical activity

A few years ago, the principles of proper nutrition came into fashion.And this is not surprising, the balanced menu helps not only be saturated, but also to help losing weight.

The basic principles of proper nutrition are the techniques of rich foods, should be at least 6 per day:

1. First of all, you must have breakfast.This activates all the metabolic processes of the body just in the morning.Ideal breakfast dishes can be porridge, omelette or omelette.In a few hours you can eat again.Fruit salads, yogurt, green tea with mint are suitable.
2. Lunch includes forced meat, but not fat, fried pork.For PP, it is preferable to use chicken.
3. The fourth meal is vegetables or clean fruit dishes.
4. The next dinner may consist of baked fish, light dish or dairy products.
5. The last meal can also be saturated with vegetables.After that, you can drink 1 cup kefir.

All exercises that help get rid of extra pounds at home focus on weight loss.These include active swings with hands and sauces, jumping on the rope and a bar.

Athletic Group for every day at home

From childhood, we knew the exercise.After all, in kindergarten, teachers showed how to knead their hands and feet.The first training for weight loss at home can start with a warm -up.Knead all the muscles of the body for fifteen minutes.

The exercises aimed at combating extra pounds must be performed at the same time every day.

The morning hours are suitable for physical activity.In the morning, half an hour before the start of training, you must have breakfast.It is desirable for the food to be saturated with protein.Eggs, chicken breast and legumes are perfect.

Simple for beginners and full

Those who have just begun to turn their bodies into an ideal, quickly tired of long education, so the complex can only consist of three exercises at the beginning. A cluster of physical exercises begins after a compulsory hot -

1. Stand on the shelf: The legs are mounted on the width of the shoulder, lower your hands to the seams.Slowly inhale and start the side of lifting your hands.Raise and straighten your hands, hold them in this position for a few seconds, lower them.This exercise helps to improve hand relief.
2. The second step may be the slopes of the body forward.This is an easy exercise, during which you can try to stick your feet with your hands.Thus, flexibility develops.
3. The third stage is occupations.Enhance the buttocks, improving flexibility.A little secret: Occupations help the intestines accelerate their work, so the waste of life does not remain in the body.If you end up daily according to an individual training program for a girl, then after 6 months you can achieve great results.The buttocks will pull up, the muscles will be reinforced and the legs will become tougher.

For burning subcutaneous fat

Intensive training, which can take place every other day, must have two goals - burning fat and draw muscles.

Long -term cardio and low carb diet are used to get rid of subcutaneous fat deposits.Some nutritionists are advised to train at all on an empty stomach, while others doctors make recommendations on increasing the time of heart education.

Objections Selected categories will help get rid of fat deposits:

1. Cardio.This is either a run on the spot or works on an exercise bike.The time of such a training is from 40 minutes to one hour and a half.The first 40 minutes are muscle heating and enhancement of the cardiovascular system and only intensive fat burning begins.
2. Slow workout cardio on an empty stomach.This type of exercise is, for example, fast walking.A great advantage of such a training is that you do not need to visit the gym, you can walk around the house.If you have a dog, then you can go right in the morning without having breakfast, go for a ride a quick step with your favorite pet.

Power in all muscle groups for relief

After a mandatory cardirakirazminka, you can start the exercises aimed at improving body relief.

For lessons, you need to buy small dumbbells weighing from 1 kg.They can successfully replace bottles full of water.Gradually, the weight of the dumbbells must be increased or added to any power exercise.

For a beautiful terrain of buttocks - Occupations with dumbbells.We reduce our hands with dumbbells on the face and occupations, during the occupation, straighten the hands with dumbbells and try to lower it on the floor in front of us.Repeat three times, ending fifteen times.

To relieve hands.Increase and decrease in dumbbells, push -ups from the floor, the exercise of the bar.Read more about weight loss exercises from the link.

Planck - a unique exercise is calculated For all body muscles, the only difficulty is to be held for at least 40 seconds.To run the bar, you need to stand on the shelf, as when you press and freeze.It is necessary to watch that the priest does not go out and the back does not bend.The body extends to a straight line under the slope.The bar runs into stretched hands, gradually moves to the elbows.

We lose weight at home: effective training for fat -and weight loss program

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

1. Link.Working with a wreath helps to throw extra pounds that were tightly installed on the hips and waist.You can turn the wreath for no more than 20 minutes a day.
2. Plump.Any lady can stand at the bar, even the most inexperienced, but you can start from 20 seconds a day.
3. Twins.To wave your feet - the lesson is easy and slow exercises will help reduce the amount of subcutaneous fat at any age.
4. Rap.To touch forward, trying to embrace your legs - such an exercise is useful in reducing fat and strengthen calf muscles.
5. Press pump.The most common exercise will not immediately give us beautiful cubes, but will help to accelerate fat burning, describes the waist and strengthens the muscles of the case.

The loads must correspond to age.You can start performing exercises while still a teenager.

Up to 30 years

The girl under the age of 30 is still quite young and active and the muscle fibers are very elastic.At this age, it is quite easy to put on weight, using conventional heart disease.

The cardiovascular system has not yet been worn out, so the girl is able to withstand walking with a quick step at least 40 minutes.

Active exercises, such as swings with hands and feet, squatters, jumps, are quite suitable for those who don't even have 30 years old.

You can use a special lesson for the abdominal type.Using this exercise, you can enhance the inner muscles of the type and remove extra centimeters from the sides in a short period of time.To perform this exercise you need:

• Lie on a carpet or a large towel.
• Bend the legs on the knees, placing them on the shoulder width.
• We put our hands behind the head.
• In exhalation slowly lift your legs.
• Correct them for a few seconds.
• In inspiration slowly lower.

We perform the exercise fifteen times, in three approaches with a short break.

In 30-40 years of age

After 30 years, human muscles lose their elasticity and become more complicated to return it.Metabolism slows down, the body does not process incoming food so quickly, so after 30 years it should be more careful for its diet.

Effective weight loss exercises can be done:

1. Mandatory hot -day daily. Due to the fact that muscles are no longer so flexible, it is impossible to start intensive classes immediately, at least 5-11 minutes it is necessary to warm your body.
2. Occupations. They can be done at any age if the pressure allows.
3. Inclination forward. A very effective activity to enhance the lower back.
4. Twims with hands and feet.
5. Dumbbell exercises. The optimum weight of the dumbbells for exercises must be 2 kg.

After 40-45 years

Complete women who have reached the age of 40 sometimes have no desire to return the previous form.They believe that after 40 years it is already impossible to put the picture.However, this is not the case.Many dietician doctors recommend playing sports at any age.A sports figure and suitable muscle can extend the youth.

Ladies exercises after 40 years should not be very intense.Whar up can start with easy exercises:

1. Circular head movements for 15 seconds from left to right, then from right to left.This exercise helps to stretch the throat muscles and increase blood flow to the head.
2. Circular movements of hips and pelvis.Slow rotation of the hips, the hands in the belt.You should try to bend to the left as much as possible, then slowly "carry yourself" to the right.
3. The slopes are required.It is necessary to bend as it turns out.
4. Occupations.A very important part of education.Be sure to perform 15 occupations in each lesson.
5. Vacuum.One of the most interesting exercises helps to pump the muscles of the inner type and reduce the fat layer in the stomach.The blank is performed 3-4 times a day.Lying on your back, bend your feet on your knees and exhale the whole air from yourself.To drag the stomach as if "stuck to the spine".Keep your breath in this position for at least 40 seconds.If it doesn't work, then you can slowly inhale the air, but without loosening the inner muscles.The next day, you can feel a pleasant pain in, and the stomach will gradually become more suitable.

A set of weight loss exercises, intended for women for 40-45 years, consists of two phases: cardio with aerobics and dumbbelling classes.The weight of the dumbbells should not exceed 1 kg, the time per exercise is at least 3 minutes.

Tips for playing sports at home

Home training is possible without prejudice to the necessary conditions.In addition, you can use techniques such as:

1. Water.During the classroom, water is necessary, but you should drink a little with small courts.In order not to distance yourself from training and not run in the kitchen, it is best to prepare a bottle of water in advance.
2. Do not hurry with conclusions and throw lessons if the weight "rises".The perfect weight loss is 1 kg per week.In a month, you can pour 4-5 kg without the use of additional stimulants.
3. You cannot take weight loss pills, laxatives and diuretics.They act immediately, but the body is huge.

It is best to start playing sports under your favorite television program or series.Thus, education will almost go wrong.Gradually, you can give up the television series when the sport becomes a habit.

Harley Pasternak Gymnastics Trainer

It always recommends that it remains awake and full of power to those who are determined.The main desire is to take at least 10,000 steps a day, except for compulsory education.Special electronic gym brands can help this.The coach suggests using any free minute to walk in the fresh air.

Pilates coach kit rich

It is advisable to train daily for 30 minutes or to perform 5 km. It cannot lose a single training, otherwise the desire to continue overweight will disappear immediately.The effect of the classes will be more remarkable if you alternate running and a 30 -minute course.These tips are good at this for their performance you do not need to go to the gym.

Certified coach Jessica Smith

Do not focus on calorie calculation.All thoughts about how many fat sheets with each training session must be thrown out of your head.It is best to think about your health, how health improves after training, lightness in the body.A positive attitude will help quickly and for a long time will bring the shape to the shape.

The main conclusions

Weight loss at any age will necessarily lead to positive results.

What is important to create an effective training plan to burn fat and weight loss at home, we remember:

1. First you need to change the diet, add fresh vegetables and fruits to your diet, replace the cakes in yogurt is quite feasible.
2. It is wrong to hurry up in sports immediately.This is full of sprains, pain not only in the muscles.The internal organs are gradually increasing, so losing weight weight in the form of severe training with heavy loads can only damage and even lead to diseases of the cardiovascular system.
3. If you start with a 15 -minute warm -up and gradually increase training time, this will help you make the shape of your dreams in a fairly short time.
4. The most important thing is not to give up!