The best waist, even stomach, steep buttocks, elastic breasts - a slender figure - many girls and women's dreams. If your form is not perfect but you are ready to work physically, to reach the precious parameter 90*60*90 you will need a low-calorie diet and a range of weight loss exercises. This will help you get rid of the extra pounds, increase skin elasticity and improve the overall tone of your body. Let’s talk about how to use fitness training to lose weight quickly at home.
How to do fitness at home correctly
Weight loss is a long process that requires a combination of low nutrition and physical fatigue. If you don’t want to attend training in the gym, a weight loss exercise complex will help you in achieving precious manifestations. To make the fat burning process most effective, with slow weight gain and gradual loss, it is necessary to observe the key principles of exercise training, which is well-known for fitness coaches and professional athletes.
Classroom regularity
Regular fitness exercises can be used to achieve sustainable results for weight loss at home. If you're just starting to play sports, classes 2 to 3 times a week will be for you. More advanced fitness ladies can increase the number of training to 5-6 times during one day’s break. Physical exercise is recommended to gradually increase so that the muscles are overloaded without losing motivation to exercise.
Training duration
The main burn of fat occurs half an hour after the start of the course. Therefore, to quickly lose weight, gradually increase the exercise time to one hour starting from 30-40 minutes a day. Please pay attention to your well-being during class. Excessive physical exercise can lead to adverse injuries and overtraining status.
Class time
The best time for aerobic exercise is the morning clock when the metabolic rate reaches its maximum. So, a training up to 12. 00 per day will help you cope with extra weight and increase muscle tone. Afternoon hours are more suitable for dynamic exercises designed to exercise muscle relief and a set of mass. Additionally, regular evening training will help you relieve your difficult workday psychological stress. The best time to participate in exercise after lunch: from 16. 00 to 20. 00.
Set goals and various training
It is recommended to use qualitatively to develop a muscle group and distribute loads in other parts of the body according to the remaining principles. For example, on Mondays of 80% of the download press, you will shine on Wednesday to the lower body and Friday you work on the muscles of your hands and chest. So, within a week, you will be effective in exercising all major muscle groups without overloading your body.
Balanced diet
If you seriously decide to lose weight at home, you can’t do it without the ability to eat. Exclude harmful and high-calorie products from your diet, spend 1-2 times a week, make a food diary, and follow the general calorie content in your diet every day. All of this will help you lose weight quickly and get precious forms.
Effective complex for weight loss
It will get rid of too much weight and train at home, and you can get the help of complex exercises from different muscle groups. Choose physical exercise and focus on your athletic training and current wells. If you're just starting training, you'll have enough 2-3 goals 10-15. If you participate in exercise for a long time, feel free to increase the number of methods and repetitions to the maximum.
Complex movements on the abdomen and sides
Fat deposition in the stomach and sides is a headache for many women. You can use simple and easy exercises to reduce your waist and clear your soft stomach for the press. This routine training is an effective remedy for extending the folds on the sides. They add tone and elasticity to the press muscles, making the waist thin and elegant.
A set of exercises that reduce abdominal weight must include the element of exercise on the upper pressure, the downward pressure and the oblique muscles of the abdomen. In the article "What exercises need to be taken to clear the stomach and sides? " we examined the training features in this problem area in detail. By adding these fitness exercises to lose weight and training schedules, you will quickly get rid of excess fat deposits.
Training weight loss in legs, hips and hips
Getting rid of the extra centimeters of your hips and tightening your hips will help with a simple and lightweight fitness exercise. Pay attention to this type of training several times a week and then quickly achieve good results. The best exercises in this problem area are:
- Squat down.During the performance of these exercises, most of the leg muscles (hips and hips) work. That's why they are the most effective tools for weight loss. The deeper you squat, the more muscle it will work. As an additional load, small dumbbells are recommended.
- Length- Added worth mentioning. There are many options for this exercise: forward, backward, left and right. The smaller you squat when attacking, the more effective your weight loss exercises are. Perform the movement elements, make sure the knee is 90 degrees from the thigh and keep the back straight. To maintain balance, pick up the chair.
- twin- Excellent choice for studying the main muscles of the legs. You can perform a movement of standing or lying. If you want to improve your training efficiency, combine lunges and swings into one element.
For example, put the lunge back with your right foot and hold your hand. Inspiration, raise your right leg forward, exhale, and return to the starting position. This fitness choice is provided through high-quality research on hips and hip muscles.
Note that in the next post you will learn general advice on how to lose weight on your legs.
Simple and lightweight back and hand exercises
The flat back, strong lower back, round shoulders and beautiful hand shapes give the female image a special beauty, harmony and charm. To strengthen the necessary muscle groups, increasing the tone of the upper body and burning excess fat will help with a set of exercises to reduce weight on the back and hands:
- push-up- Excellent choice for training hands, chest and back muscles. Since the main burden of this exercise is the weight of the body. If you are physically hard to push from the floor - rely on a sports table or table.
- Improve dumbbellsGive good isolated load on the biceps and biceps. There are many options for these exercises. Proceed ascending: Bend or bend your elbow directly or backwards by direct or reverse grip in front of yourself, directly or from the head, etc. Choose options as appropriate.
For weight loss, it is recommended to use small dumbbells and many repetitions for these exercises. For example, 2-3 times approaching 50-100 times of dumbbells 2-3 times, 2-3 kg. If you want to develop muscle relief, you need to reduce the weight of repetition. In this case, the load must be selected separately.
Men's Strength Exercise to Lose Weight at Home
The exercise complex for men's weight loss exercise at home should include aerobic exercise and strength exercise. This training method can both effectively reduce the development of overweight and power indicators. Heart reorganization perfectly trains the circulatory system and increases the body's overall endurance. Dynamic complexes can increase muscle mass and beautiful relief of muscles.
Effective exercises for men:
- Jump rope or jogging- Excellent choice for preheating in front of the power complex. To increase physical exercise, use interval methods in training and alternately use different courses.
- Horizontal bar or bar- Effective exercise equipment for training all muscle groups. Perform pull or push - You will work effectively on the muscles of your chest, arms and shoulders. Additionally, the lifting of the suspended legs can be loaded well on the press and on the legs.
- Bar and dumbbellsThey will use isolated exercises of isolated upper body muscles to help you get good relief. They perfectly prove themselves from sitting position or tilting benches, Romanians or other types of pole traction, triceps and muscles on the back. During the training process, use different options to grab the sport shell (hammer, straight, reverse) to use various muscles.
The regular implementation of these simple and easy exercises will help you gain beautiful reliefs on your muscles, adding strength and endurance. It is enough to allocate a few times a week to get good exercise results. Thanks to courses like this, you can easily stay physically.
Dance practice losing weight at home
Dance aerobic exercise is a great way to get rid of extra weight quickly. This vibrant and music-burning class gives great vitality, enhancing body plasticity and increasing overall body endurance. Additionally, while practicing fitness dance, you can activate metabolism and train your cardiovascular system.
Dance aerobics combines directions such as Latino, samba, rumba, jazz and even classic ballet. You can choose precisely a dance that is more like your favorite melody. In addition, dance exercises provide good physical exercise for all muscle groups. In one class, you can burn a lot of energy: up to 700 calories in an hour. Therefore, this species is very popular in other fitness exercises.
You can use video training from popular fitness stars or do aerobic exercises in a sports club under the guidance of experienced coaches. If you are in good shape, choose a valid dance, such as Latino or Rock. If you are just starting training, you will fit your more calming direction – Mexican or Oriental. Don't forget to have a mandatory enthusiasm before class and before stretching. This will allow you to adapt to strengthening physical exercise after exercise and reduce muscle tension.
Losing weight at home requires a certain amount of self-organization and discipline. Set clear goals and define the necessary tasks and then act clearly according to the plan. Doing complex exercises regularly to lose weight quickly and adhere to the nutrition of low calorie balance, you can quickly get the perfect body shape.