A sharp desire to lose weight arises not only in women but also in men.Anyone has no harmony and self -confidence, and anyone needs to restore health, live or, say, a child.But often the first thing that comes in the mind for those who want to lose weight is the exhaustion of the diet of an incredible content, fasting.
But few people think - besides changing your daily diet, you have to take care of physical activity, and it is not necessary to buy expensive signatures in the gym, it is enough to study the combination of exercises to lose weight at home.Only with a competent combination of proper nutrition and moderate physical activity can be achieved.
Where should we start?
Exercise for weight loss is not the first goal, they do not need to perform statistics, everything should go difficult and happy.With this attitude, you can achieve results - everything has to be done optionally, not by force.What can I say about the diet.First, try the following:
- Stop thinking and start acting;
- Eating often, but in small parts, strangely enough - it acts;
- Finally, exclude flour products from diet, fatty and spicy foods;
- Eat for pleasure-if you still want bread or silence-eating for health and not reprimanded.But do not use abuse;
- Start a little for 10-15 minutes a day and this is already a achievement;
- You need a good mood for sports - don't get into force;
- Load every day;
- Drink more water, up to two liters;
- Self -control will really be useful.
Everything is very simple - right now, after reading the article, go for a walk, in the store or in the market, vegetables, fruits, olive oil, herbs, nuts and black chocolate tiles to enhance the mood.There is no need to create extra stress for the body, it is already enough in life, simply to gradually rebuild it on the healing path, and then the mechanism of weight loss will begin on its own.
Inventory that will promote new sports life
To start a weight loss, it is not enough to change your diet and the refrigerator with useful products, the right items should appear in your home.What is useful for everyday sports:
- Carpet or karemat, convenient for stretching exercises, pressing the press to perform exercises;
- Dumbbells, buy the first lungs 1-2 kg suitable for women and 3-5 men;
- New sports clothing is very important for stimulating and convenience;
- Hoop, which weighs 1-2 kg, is not easy.
In the future, an elastic ribbon, a jump rope, a fitch and other simulators can be convenient, but for the beginning and the starting list will be enough.Also pay attention to the place where you are going or going to train.Here should be quite light, wide, clean, the ability to ventilate the room.Cleaning here every day - this is also an extra load on the body.
What exercises are suitable for the home?
At home, you can do all the exercises that are taught in sports.We have gathered the best exercises for you for weight loss and the most important beneficial habits of the body after developing their body.
So the first and necessary habit is warm, without it you will not start training at all.Pour angled, run to the ground, jump, wrap your arms and neck.Warm should take at least 15 minutes.Now the kit of classes.
Squats.Yes, it's simple, but many hated squats.But this is one of the effective exercise.Properly sprinkle so that the thighs are parallel to the floor.At first, you can get on the bench, such an exercise will repeat 10-15 times with one approach.Later, increase the load to 20-30 squares at a time.
Planck.Classic exercise aimed at strengthening all groups of muscles.It is enough to place each other on the floor and raise the body, put the legs on the socks.You have to spend at least one and a half for two minutes.But this is the beginning, you have to gradually increase the time of execution.
Bridge.Lying on your back, you need to rest your arms and feet on the floor and raise the pelvis high.Such exercises should be at least 15-20.
Click.Not everyone has a favorite but very effective activity for weight loss.Raise your feet on your back.Alternally, without touching the floor, feet down.Now place your arms with your head, kneel on your knees, take a hillside on the floor and raise your body.
By the way, plus one useful habit - the classes should go for at least half an hour, so when you enter the rhythm of a new life, then you will get the rule.
To lose weight, it is important to deal with dumbbells, they will increase the load and give the muscle tone.So, become straight, distribute the width of the shoulder of your feet, your hands in your hands, the palms are back.When removed, raise your hand on the shoulder during inhalation - reduce it.Exercise alternately, at least 10-15 times per hand.
Again, the right habit - follow your breath, it will help you exercise and you will not get tired so quickly.
Again, the task of the dumbbells is to put the hands in a horizontal position.Put two stools as a sports chair.Look at their backs and straighten their arms on the pages so that the elbows turn on the body.Remove - connect your hands in front of you, inhale - reduce it to the original position.Such movements are useful for strengthening the chest.
Lesson on the back: Your starting position is the legs slightly bent on the knees, which is placed on the width of the pelvis.The blades should be connected, straightening the back and slightly bent.In the hands - the dumbbells, the hands are down.Remove - Divide your arms on the sides, inhale - return to your original position.
These simple exercises for weight loss, provided that they can work daily for several weeks.Keep in mind that there should be some exercises in your complex for each muscle group as well as for general reinforcement classes.
The last stage of training
This is an important issue because, because you need to complete the training properly using exercise exercises.Dear inclinations, brush your hands, slowly walk in the circle, make circular movements of the neck, straighten your shoulders, fold your shoulder blades, think about tomorrow's plan.After all, this is an important question - when it is better and convenient to start charging, exactly what to bring in a complex that cannot be done today, but we must repeat tomorrow.Analyze the day.Before you think, sit in the lotus posture, lower your hands to your knees, close your eyes, concentrate and silence for a few minutes.Now you will slowly get up and you can go to the shower.Charging is over today.Or do you want to repeat?
A psychological mood
Weak exercises at home include not only physical activity and proper nutrition, but also a psycho -emotional mood.Classes from the auto -training field will not interfere with:
- Losing weight is not a goal, the goal is to become a healthy, weak and happy person and to keep this situation constantly.Remind yourself about it;
- Arrange yourself at the time of rest - just lay on the floor or sofa, close your eyes and put them in the dark, try to introduce yourself to some hypnosis;
- Visualization with the desired result: Write the expected weight and other options on paper, create a map of desires where you depict a weak person yourself;
- Correctly formulate thoughts, use the phrases "I have lost weight/weight", "I am a weak and healthy person", more often I use the words "health", "happiness", "harmony", "benefits", "purpose" and other words;
- Use mobile weight programs, they remind you of classes, dishes, and cheer on motivated pictures and phrases.
It is also important to communicate with people, with people who, thanks to weight loss exercises, managed to achieve their goals, have managed to get on a healthy diet and lifestyle, not miss that chance!