The diet alone is not enough to look beautiful, you need to dedicate time to physical training. That's why we have prepared for you a set of exercises to lose weight at home for every day. For women, this is a great option to give the muscles their former elasticity in a few sessions. In some cases, you do not need to resort to strict diets, as just training, you can lose 3 to 7 kg in a month.
Basic rules for losing weight
We recommend that you familiarize yourself with some useful rules that will help you create a toned body without extra pounds in the future:
- sports exercises should be done every other day;
- an hour before training starts, you need to eat little;
- warm up before exercise;
- the load should gradually increase;
- during classes, it is necessary to drink a little still water in small sips;
- you should start the exercise repetition 10 times (for example: 10 squats, 10 somersaults and so on), with each subsequent workout increasing 5 - 10 repetitions, you need to reach 50 times.
- monitor correct breathing;
- after training, start eating no earlier than 2 hours later.
Observation!It is good to train outdoors, if it is not possible, open the window. This way, the body will be saturated with oxygen faster and the weight loss process will get off the ground.
As mentioned above, before exercising, you must warm up your entire body well. So let's start:
- we started circular movements in different directions from the cervical vertebrae. Rotations should be slow and not too deep;
- move on to the shoulders. We place our hands on our shoulders with our palms and perform circular rotations back and forth;
- we go down below. The elbows can be stretched like this, stretch the straps in front of you, parallel to the floor and start to bend them at the elbows, and then unfold;
- Hands. Hold the lock with your fingers at eye level and start circular movements without releasing the handles;
- warm up the back and waist with oblique movements in different directions;
- to prepare your lower back for training, you must pretend to be twisting your arch, while only your hips should work;
- knead your legs with regular squats or forward lunges.
Ten approaches from each point will be sufficient to start the next exercises.
Important!You can only start exercising after a good warm-up, which will help you avoid unplanned injuries.
A set of sports exercises for every day
Then the time has come when you can devote an entire hour to losing weight and not being distracted by anything. We will not waste precious minutes, we will start.
These exercises will help you to shape your arms and chest for a firmer appearance.
- We stand with our backs to the wall, step forward and turn around. We accept the main position (we keep our backs straight, feet shoulder-width apart), we stretch our arms out in front of us, we support our palms against the wall. From that position, we bend the handles at the elbows and try to touch the wallpaper with the tip of the nose. Then, with a sudden movement, we push the wall and lower the handles at the seams.
- We lie on our backs, bend our legs slightly at the knees, extend our arms to the sides as if you have been tired all day and decide to rest a little. But instead of resting, we take small dumbbells, if they are not there, then you can simply clench your fists and perform the following movements: we tighten the sports equipment firmly, slowly connect it above the chest, then slowly lower the straps to yoursoriginal position, open your fists and start again.
- "Boat" exercise not everyone can do, but you don't have to back down, try to learn. We lie face down, the chin is straight and in contact with the floor. Behind the back we clasp our hands in the lock or resort to the help of dumbbells again, we take each other in the hands and we take each other by the back. Now the most difficult. . . At the same time, we pulled the chin, arms and legs off the ground, taking the shape of a boat. Relax and repeat the exercise.
Get rid of your belly and keep your back straight
These exercises will help you to straighten your back with ease and give your stomach a flat appearance.
- We sat on the edge of the chair, our backs straight, feet on the floor. With a slow movement, we pull our knees against our chest, embracing them with our arms. We return to the starting position.
- We put our feet shoulder-width apart, the back is straight. We lean forward so that our hands touch the floor, while the legs at the knees and the back should be straight, we return to the main posture, we repeat.
- We lay on the shoulder blades so that the spine is in total contact with a hard surface, yes, this is not easy, but try. And we started to pull our knees up to the chest, as close as possible. We smoothly return to the starting position.
Sexy hips and buttocks
Well, there is nothing to talk about here, the more of these exercises, the more these places will stand out.
- We accept the basic posture, put our feet shoulder-width apart. We direct the knees and toes in the same direction. We stretch our arms parallel to the floor or hold them behind our heads, contract our buttocks and start to squat.
- We lay on the training mat, arms spread in different directions, palms facing down. Lift one leg and pull the toe upward, begin circular movements with the entire leg, first in one direction, then in the other. Change the leg and do the same.
- We take the back of the chair, straighten the back so that the shoulder blades are connected. We put one leg on its side and started to swing from side to side, don't forget to pull the sock. Repeat with the other leg.
To create slim legs, we recommend using the following exercises.
- We lay down on the rug, hands on our chest. The legs are lifted off the ground and we start "cycling" first forwards and then backwards.
- We squat down and spread our legs as far as possible. Then, we begin to move the body from one leg to the other, while the body must remain in the same position and the back must be straight.
- The simplest exercise is scissors. We lie on the shoulder blades, hands in an arbitrary position, and lift the legs with the heels towards the ceiling to obtain a right angle. We cross them in different directions, while the knees must remain straight, and proceed with the exercise. Slowly bring your legs together and then return to the starting position. To prevent your legs from getting too tired, this exercise should be divided into two passes.
Yoga for the face
We already know harmony exercises, now we have to work with the face.
- We draw air into the oral cavity, press our lips tightly together and begin to roll in a circular motion from one cheek to the other.
- Pull your lips out with a tube for 5 seconds and relax them drastically.
- With a deep breath through the nose, we contract our cheeks, hold our breath for 5 to 10 seconds and exhale slowly with our mouth slightly open.
If you have never practiced sports, you should not do all the exercises at once. Start with the easiest and add new moves after each session. This will allow your body to gradually get used to stress.
Are there any contraindications?
There is a weight loss category that can exercise at home for weight loss only with the permission of an experienced doctor. This includes people with:
- stroke or recent heart attack;
- joint or blood vessel problems;
- diseases of Organs internal organs;
- trauma to the musculoskeletal system.
Dangerously!If you have problems with your cardiovascular system, you shouldn't risk your health by doing intense exercise. A slow and calm pace is only allowed with frequent breaks and only with the permission of your doctor.
In order to get the result as quickly as possible, the following products must be excluded from the list in the first month:
- flour-based products (white bread, pasta and various bread rolls);
- fried foods (meat and everything else is best boiled or steamed);
- sweets (chocolate, cakes and others).
Useful diet tips:
- eat more vegetables and fruits;
- the last meal should be 2 hours before bedtime;
- there is no need to stuff yourself at night, it will not do you any good;
- do not drink more than 2. 5 liters of water per day;
- eat only when your body requires it.
Any woman can perform this set of weight loss exercises at home. The main thing here is the desire to get a good figure and not be lazy. And after a while, her life will be filled with new colors.