A thin figure number only beauty but also health. Abundant junk food, sitting for hours, working, increase the weight of the bullet and the lack of fresh air and a different kind of disease.
Allot of doctors least 30 minutes a day physical education course. Access to the gym is not a necessity, there is a great alternative for busy people – slimming exercise at home.
Regular exercise will help you get a great time without a complex shape and cost money. Most importantly, exercise regularly.
A simple exercise for beginners
People of non-experience fitness activities to get started with simple exercises to get the body slowly used to stress. For beginners Optimal exercise time is 20 minutes.
Before you rush to perform all the necessary movements, without using weight. Load if that seems insufficient, then you can apply a small wheel weights 1 kg in weight.
To learn more, and properly use ankle weights.
Any exercise should start with warming up. Warming for beginners includes the following movement: smooth rotation head (10-15 times), directly back and forth with the hands (10-15 times), Housing (8-12 times), pelvic (8-12 times), knee (10-15 times), jump (10-15 times). Warming up prepares the body, helps prevent injuries and exercise main blog.
The resort provides a fast weight loss for beginners contains the following exercises (number of iterations – 15 to 20 times):
- Squats: squats shallow, reproductive at the same time the hand is straight forward.
- Lunges: alternate forward, left and right foot. Important: do not bend the knee should be erect.
- Squats-plié: shoulder width foot, put the sock into the right slowly to the shuttle 3 accounts, then slowly climb.
- Sinav simple: acceptance to the ground from a distance, on his knees, elbows, and palms, sinav at a slow pace. Pulling his head back up to carry with only one hand cannot bend during exercise. A noticeable discomfort in the knee, then put a low pillow or towel under them.
- Press exercise: straight back leg, bend the knee, get back to my friends, your shoulders gently as you exhale, breath take – away. You need to climb up a crane, which should not be the only voltage due to shoulder and abdominal muscles.
- Weight hips: straight, on your back, bend the knee, elongate the leg throughout the body, including the hands, raise the hips, hips move up and down to make the quickest. Hip muscles compress the traces when I uninstall facilities.
The workout helps a good load for beginners listed just 20 minutes to teach a lesson to all the "problematic" areas: legs, his hips, hand and shoulder press. Allowed short breaks during the course, but at the most 5 minutes. Completed a banner you need to exercise easy: to sit on the floor, legs widely spread; slowly stretch your torso forward, left, right.
For Quick Body Slimming home was a busy and hectic schedule that includes a required power, and aerobic exercise. Aerobic way, often heart rate – mandatory conditions for effective fat burning. Power exercises increase the volume of tone and relaxation in the beautiful shape that is connected to a Nov. Several schemes ideal home:
- Dedicated a day of aerobic exercise – in a way I'm running, dance, aerobics, bike not bike. Another day – an exercise that includes all groups in the exercise of power Nov.
- During exercise, combining strength and aerobic exercise. For example, a lesson starts with 5 minutes of abdominal exercises performed on a stationary bike the next, then another 5 minutes of aerobic exercise after hip.
When you run a particular emphasis on effective workout for a group of Nov, however, the impact of running and other exercise that strengthens the muscles at the same time. Maximum calories to spend for the courses to help in the House, useful to use wheel weights – dumbbells from 1.5 to 3 kg. better to use a little weight, but more repetitions.
To resolve, flabby belly and sides, make exercise at home to press. Press here for the most effective workout complex (2-3 times for 20-30 to do all the exercises approach):
Scissors
- Position: takes on your back, pull your hands, lift up from the ground 15 cm socks throughout the body
- Execution: the structure of cross-motion flat feet, setting the stage for, respectively, up, left and right foot.
Twist
- Position: it takes, on your back, hands behind his head.
- Execution: alternately bent knees, reaching out and raising This him a reverse elbow.
Side twist
- Position: on the floor, side, bottom, his hand, pull it forward, to make the upper arm, your ear.
- Execution: bend the side of the building, put your legs up, elbow them backwards.
For hips and thighs
This is aimed at the hip and upper leg, fast slimming, home and styling, elastic figure.
On a regular basis to give you, the burden of the lower body, the most important leather keep up with subtle changes very soon to go sagging, Nov, inner and outer thighs, buttocks more rounded and smooth, cellulite is reduced.
Complex hips and thighs slimming exercise at home effectively must include the following (number of iterations – 20-30, 2-3 approach):
Squats with dumbbells
- Starting position: your feet shoulder width apart, pick ups, dumbbell, weight 1,5–2 kg.
- Execution: deep squat, putting your hands forward at the same time. Elbow lifting, need a hand "watch," is down. Squats are useful for interior, front and rear thighs. An increasing burden of using dumbbells.
Lunges "Swing"
- Position: grab a dumbbell with your legs together, put.
- Execution: alternate forward and back lunges with the right foot of the structure. For water another foot. Contribute to the formation of lunges, beautiful hips.
Transfer with Lunges before hand
- Position: take a dumbbell, your foot moves forward to take the maximum of the structure behind the palms of your hands outward.
- Execution: over-voltage protection, hips, machine, and managing your hands up before scapula. Useful for exercise as well as front and outer thighs, hand, shoulder and back.
The connection lead of the foot lying on
- Position: admissions sinav sinav for the position.
- Execution: recycled foot maximum distance to the side, and then back to the original position. Elastic shaping the connection lead of the foot is a lie hip.
Hand and shoulder
Styling, with nice hand and shoulder exercise requires weights. During your workout, thighs, buttocks and abdomen dumbbells used already for a good load manual.
It is also useful to perform individual exercise Hand: flexion under a different perspective, with the dumbbell forward or lead side.
Classic triceps and biceps during Exercise useful for sinav back, chest, pants.
Thin legs
The formation of cellulite leg slimming exercise home we aim to the hip without elastic, good legroom and a spacious calf. Foot thin, busy, useful, dance aerobics, walk regularly at home socks. A familiar exercise in the following exercise (30-45 by the time water every 2-3 approach):
Plié socks on
- Position: position your feet shoulder width, remove the socks out.
- Execution: rise socks, a seat, three account The Walking heel. Plié sock on the hip to cause weight loss the formation of good calf.
Leg lift
- Position: takes, side, elbow, lean, pull it to the ground, the foot sock.
- Execution: remove the highest upper leg, then slowly lower. A useful exercise for the hip external and internal surfaces.
Mahi kick
- Starting position: put your feet together, straighten your back..
- Execution: in addition, some mach one foot, then the foot before you take the trunk by pulling forward at the same time. The front surface of the rear foot train and a Mahi.
Physical exercise, for men
Diet home exercises for men and women, if they are to perform them on a regular basis by helping them to lose weight, to create, and press a beautiful body without gym. Women like men shown abdominal twist, lying leg raises, lunges, squats with weights. Should be 8-12 dumbbell weight for men kg.
About home workout exercises for men such includes:
- press for twist;
- leg lift torso upright, lying on your back;
- sinav;
- lunges with weights;
- deadlifts with weights (dumbbells);
- weight lifting mahi, forward, side.
How to lose weight with exercise at home for a week
Exercise at home for fast weight loss should include aerobic and power items is located. Useful exercise every day, twice a day.
For example, for a morning run on the treadmill or on a stationary bike, load power devote an evening inside the House.
Evening training exercises abounds with more than one Groups at a time should be Nov. On the job about a layout like this a lesson:
- A 5-minute warmup;
- classic squat using dumbbells;
- alternate forward and backward lunges;
- squats-plié using dumbbells;
- leg raises while lying on your back at the same time to rehabilitate;
- press for twist;
- weight lifting mahi, forward sides;
- hand flexion with dumbbells at different angles;
- sinav.
Rapid weight loss learn yourself in other ways, too.
Slimming home exercise techniques video course
A home exercise weight you are able to help. Advantages ideal home: the opportunity to combine with the facility of saving your time listening to music or watching your favorite TV shows, sports requires a minimum of equipment.
The handy form, plus daily perseverance to perform a complex of 15 minutes to make a dream, a perfect figure that it's a reality.
If you want to make money, the time and the gym, hiking, slimming exercises, you are given the video is in the House.
Landing weight quickly Home
Shape through proper nutrition and physical activity a fix fast enough
Where better to start?
Every girl wants slim and beautiful appearance, but it's a lot like the power of a healthy and sporty lifestyle.
Even if it isn't fond of dancing or aerobics, visit, sports you slim and trim shape. Pursuits it offers to the severity of 20-30 minutes a day.
This should take care of your body and health will delight you, as well as an excellent appearance.
Here you will find an exercise that will help you to lose weight at home without exercise complex practical. Purpose to make them on their own individual training program.
Before you begin to exercise you must exercise. That helps warm up muscles and joints, both against damage and injuries.
You need to get started going slowly from top to bottom, warmth, neck, shoulder and hand, waist, hips, her buttocks, knees and feet.
What if warming is not a problem. Start a circular motion of each joint. First one side, then the other. Thanks, therefore, all the body parts.
Warm up thoroughly, then stands. For this a strong rub palms, as hot as they come. After that, advance them in the face, neck, ears, nose. Next, rub the palms warm, and his entire body from head to toe.