Losing weight at home is a dream for those who do not have time to workout in the gym, or can not spend money on a subscription.True, regular home exercises for weight loss require considerable willpower. Being engaged in the schedule, you will feel that with each workout it becomes easier for you, and the body itself already requires a load. And if you recall the exercises from time to time, each workout will seem to be torture.
For home workouts, a floor mat - karemat, collapsible dumbbells with adjustable weight from 3 to 16 kg will be useful. gymnastic stick 1.5 m. long and gloves, so as not to earn calluses.
The best option is to train three times a week. Given that you do not need to adjust to the training schedule in the gym and spend time on the road, you can choose the most convenient time. Most suitable intervals from 11 to 13 hours and from 17 to 19 hours.But, in any case, you need to start training 2-3 hours after the last meal and finish no later than 2 hours before bedtime.
Any exercise is beneficial for only 3-4 weeks. After that, the body adapts to the loads, and they need to either increase or change the complex.
Warming up is an indispensable part of a set of exercises, wherever you practice.
It is best to warm up the muscles running in place with a high lifting of the knees. The duration of this exercise is about 2-3 minutes. Then -5 minutes tilts back and forth and sideways. The shoulder joints warm the swing and rotation of the arms. Felt that the muscles were poured and sweat appeared on the skin - you are ready to perform basic exercises.
Squats pump the inside of the thigh and buttocks.
Hands behind the head or at the waist, legs slightly wider than shoulders, feet pressed to the floor. Squat as low as possible. Be sure to watch your breathing: inhale - crouch, exhale - go up. Make sure that during the squats back was level, you can not lean forward.
Begin with one set of 20 squats and gradually increase the load up to 3 sets with intervals of 1 minute.You can add the load, taking in the hands of dumbbells, and gradually increasing their weight.
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Lunges on one legreduce the amount of hips.
Hands on the waist, one leg is placed as far forward as possible. While inhaling, lower to the knee, while exhaling, rise to the starting position. After each approach alternate legs. Start with 1 set of 15 repetitions, and increase the load to 3 sets.
Exercises for chest muscleslead to the tone of the muscles of the breast, improving its shape.
They will need a sports bench, which is successfully replaced by three stools, made up together and covered with a rug.
Lay your back on the bench, take the dumbbells in your hands and lift them up in front of you. While inhaling, spread your arms to the sides (as low as possible), while exhaling - lift to the starting position.
Then inhale hands with dumbbells, pull back behind the head, while exhaling, return to the starting position in front of you.
Start with 1 set of 10-12 repetitions and gradually increase to 3 sets.
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Exercises for the waist reduce its volume and remove the "rollers" from the sides.
Feet shoulder width apart.Put on the shoulder stick and grasp the edges with your hands. Without bending your legs, bend forward and turn the torso left and right as far as possible. Start with 1 set of 25-30 repetitions and gradually increase to 3 sets of 30 repetitions.
Abdominal exercisesPtighten and strengthen the muscles, and help to remove the saggy tummy.
Lie on the floor, bend your knees and hold your hands on a fixed object. On the exhale, raise your legs above your head, to return them to their original position.
Sit on the floor with your knees bent and your feet on the sofa or wardrobe. Put your hands on your stomach, tilt your head to your chest. In this position on the exhale, lie down on the floor, while inhaling - rise to the starting position.
Start with 1 approach, during which make the maximum number of repetitions. Gradually increase the load to 3 approaches.