Fitness for losing weight at home. What results can we achieve ourselves?
Many of us have heard that to achieveIdeal forms need to go to the gyms, where modern technology will work for your benefit. You can also make an appointment with an individual trainer who will teach you fitness for weight loss. At home today, very few people do their own sport, but in vain. In fact, home workouts are as effective as hiking in expensive fitness clubs. Now we will look at how to work on your body in your own four walls.
Pros of homework
One of the most relevant topics for eachwomen is fitness for losing weight. At home, as it turned out, it is really possible to perform any exercises, study each individual muscle group and pull up problem areas. In addition, in this venture there are many positive aspects. Firstly, it's time saving. You do not have to go to the gym, therefore, on the road you can save two hours - that's for sure. Secondly, you can save your money. Modern coaches, alas, are not magicians, and they will offer you exercises that you already knew. The maximum that they will do is determine the individual load for you. Well, in the third place, you can not feel shy at home. As people with excess weight, and thin people come to clubs for fitness for weight loss. You can study at home without such an environment, not complex and not equal to others. As a result, your works will bear more fruit, and you can be proud of yourself.
Fitness slimming at home is necessarystart with the body warming up. So you reduce the risk of increased blood pressure and heart attack. The warm-up is simple, and it is aimed at all muscle groups, over which we will continue to work. So, we begin:
- Rotations head clockwise and counterclockwise.
- We stretch our arms above our heads, then lean forward, pulling the brushes to the floor.
- Torso bends to the sides.
- Rolling from the socks to the heels.
- The falls forward.
- Makhi feet.
Strengthening the muscles of the chest
If there are problems with being overweight, thenprobably need a small chest lift. We are now talking not about plastic, but about the usual fitness exercises for weight loss. At home, you can work with dumbbells that will increase the load, or with ordinary plastic bottles filled with water.
- Pushups. Everything is standard, take the pose of the strap and press it 10 times. If the task is too difficult for you, you can rest on the floor with your knees.
- We carry out a press of dumbbells. In the lower position of the hand, the maximum stretch in the sides, in the upper - pull as high as possible.
- Hand cultivation. We lay down on the floor, in the hands of dumbbells. Straighten your arms and lift them up, then spread them apart, without bending at the elbows.
- An old good exercise also works effectively. We squeeze our palms at the chest level, then squeeze them with force. At this point, the pectoral muscles should strain as much as possible, tremble as much.
Form a press
The stomach is the most problematic area, even in leanwomen. Moreover, the reduction of its volume in each case individually. Someone is losing weight quickly from the same type of exercises, and someone needs constant grueling training. We offer medium-sized fitness programs for losing weight at home, thanks to which all the muscles of the abdomen are worked out.
- Upper press. Lying on the floor, knees bent, lifting only the shoulders. The chin is pressed to the neck.
- The average press. The situation is not changing, only now it will be necessary to lift the entire torso. Keep your head straight.
- Lower press. We lay on our backs, our legs are even, our hands are at the seams. We lift both feet together at an angle of 90 degrees and lower it. It is recommended to perform the exercise slowly, keeping the feet a couple of centimeters from the floor.
- Twisting. Position - lying on the back, knees bent, arms stretched up. Now we simultaneously press our knees to the stomach and lift the upper part of the body.
How to achieve the Brazilian buttocks?
To pump up the gluteal muscles is the most difficult. Exercises that act directly on them are limited to a few points. If they are done diligently, the effect will not be long in coming.
- Squats. Dropping down, tilt the body forward, but do not bend the back.
- The falls. If you work on the buttocks, and not just warm up, then do this exercise slowly.
- Pelvic lift. We lay down on the back, legs bend at the knees. Now we raise and lower the pelvis, straining the buttocks. It is recommended to perform the exercise in four approaches. First, we put our feet close to each other, then slightly divorced, the third stage is set at a great distance, the fourth one is left widely apart, but lifting the pelvis, we simultaneously reduce our knees.
We tighten all the surfaces of the hips
If you want to reduce the amount of hips, orget rid of the so-called "ears", then you will help fitness for quick weight loss. At home, you can perform effective exercises that will quickly solve these problems.
- From the prone position on the abdomen, we lift the legs in turn one by one, straining the back surface of the thigh.
- Now turn on your back and raise your legs at an angle of 90 degrees. From this position, alternately do an exercise scissors and a bicycle.
- Pacing on the box. Simply put a comfortable elevation in front of you, and step on it.
- On the condition of the hips, the stretching exercise has a positive effect. Every time, force yourself to sit down (or try to sit down) on the string. First, work the longitudinal, then the transverse.
There is one more nuance that includesfitness for weight loss. At home it is desirable to have a rope or a treadmill. All of the above exercises should alternate with cardiovascular work. Then the process of losing weight will accelerate, and the muscles themselves will be pumped faster. Jump with a rope for 2 minutes. On the path, run from 1 to 2 kilometers (before the sensation of easy fatigue).