With the arrival of spring every woman begins to think about the upcoming holiday on the beach when you can be happy to throw off the burden of accumulated problems, and closed his eyes, relax and forget about everything.It requires a long-awaited time of preparation not only with the material aspect, but also the physical.Not every woman after a long winter can boast of an ideal figure and the lack of weight loss.At this point the question arises: "How can I lose weight at home?"
in conjunction with a healthy balanced diet exercise affects the metabolic processes in the body.I do not know how to lose weight at home?Exercise and diet can help lead to the desired goal - a slim figure.As psychologists say, the main thing - motivation.
How to lose weight without dieting at home?
To achieve the goal, experts advise to do everything gradually.The best results tend to seek those who are not in a hurry and is suitable to the case rationally.So, how to lose weight at home if you do not want to limit themselves in power?Of course, using the physical load.
Not everyone can afford to attend a fitness club.Sometimes it is elementary not have time, and always want to look attractive.Those who have not enough money on a personal trainer at the gym, too, will want to know how to lose weight at home.There are a lot of gymnastic exercises for weight loss.Next, we'll show you how to lose weight while working out at home.
Exercises with gymnastic stick
1. Stand in a stable position, dilute legs apart at a distance greater than the width of the shoulders.Take a gymnastic stick in hand on both ends.Raise it up as much as possible, take a breath, this time to turn the body to the right and bent to put her back heels.Exhale.Release the stick and raise their hands.Inhale, turn body to the left and bent to take sports equipment.Exhale.Repeat bunch in each direction.
2. Legs put apart, wider shoulders, stick - forward, drawing on the floor.Put both hands on the upper part of it.Leaning on a stick, take the left leg and exhale.Climb using sports equipment to its original position and take a breath.Repeat the exercise, squatting on each leg.
3. Feet remain in the same position.Gymnastic stick to take the ends and put back on the buttocks.Make a bend of the trunk to the right.At the same time you need to lift up the left end of the stick.Take a deep breath.Returning to the original position, exhale.Repeat exercise in each direction at least three times.
4. Put the stick forward, drawing on the floor.Legs a little to bring together.In short exhaling left straight leg to jump over a stick, moving at this moment the upper end of her left hand.The same movement to do the other leg.During the movement of the stick in the other hand it should be possible to bend the back, on the stomach to form a fold PU then straighten up, already in the rest position.Repeat to fatigue.
5. gymnastic stick to translate forward and keep both ends.At times in turning the body to the right, two - to the left.It should be repeated on each side until a sense of mild fatigue.
exercises lying on its side
movements to be performed first on the right and then the left side.
1. Straighten left arm and put along the body, right leg bent.Raise it up together with the right foot and take a breath.Lower the arm and leg, exhale.Repeat 7-14 times.
2. The right arm and leg are in the same position.Raise your left arm straight up, bending with both knees.It is important to maximize pull your knees to your stomach.During the voltage to take a breath, relax, - exhale.
3. Starting position is the same.Legs straight, left arm along the body.Raise it up - inhale, pull your knees bent to the abdomen hand - exhale.Make exercise 6 times.
exercises in the supine position
1. Both legs bent at the knees, put his hands on his stomach.It is necessary to breathe stomach.In his most important inspiration to stick out, you exhale on the contrary, gradually draw, at the same time to squeeze your buttocks.Make exercise should be at least 14 times.
2. Staying in the same position, dilute the arms and legs as much as possible to the sides.Keeping your hands on the floor, you must turn on your left side and right foot, namely the toe, get to the palm of his left hand.This movement must be run on the exhale.On the inhale to return to starting position.Perform the exercise to the right.Each side must be rotated at least 6-8 times.
3. Lie on your back with your knees bent, hands behind his head wound, but not crossed the castle.Fingers should be kept at the back.It is necessary to raise the pelvis and knees as much as possible to separate the sides.Doing breath should be bulging belly.Take the starting position, exhale plunging stomach.Make 6 repetitions.
Exercises in the prone position
1. Put your hands under the chin.Raise your right leg and take a breath.During exhalation, make the most of it left and try to reach the floor with the toe.It is important not to take your elbows off the floor.Make the same with the other leg.Each repeat the exercise 4-8 times.
2. Extend the arms forward and spread his legs wider apart.Leaving them in place, turn on your left side and the right hand to get a straight trunk floor rear.It is important to make this move on inspiration and return to the starting position as you exhale.Make 6 repetitions with each hand.
3. Drawing on forearms and toes, slightly lift the pelvis and torso turning to the left, bend the left leg at the knee and get them right elbow - exhale.After that, take a breath and stand steadily.Repeat with the other hand.
4. Hands put the front of the chest at close range at a glance.Feet together.Based on the palm and caving in the lower back, exhale.While it is necessary to sit on your heels, leaving your hands on the floor.Inhale.Repeat.
exercises in a standing position on his knees
1. Inhale and raise your hands, relax, and let them drop, slightly leaning forward.Exhale.Repeat seven times.
2. Raise your hand during a deep breath, sit on the floor to the left and exhale.Sharply stand up, lifting his arms - a breath, take the right - exhale.Repeat 7-12 times.
exercises in knee-carpal position (on all fours)
1. Raise your head and pelvis, to breathe.During exhalation pull the muscles of the neck, head and pelvis down, arching her back.It is necessary during the exercise to use abdominal breathing (breath - stomach is inflated, exhalation - the stomach is pulled).Make 10-12 repetitions.
2. Make circular (rotational) motion of the pelvis to the side, trying to bend over at the waist in the same direction.Repeat 10-14 times in both directions.
3. Not moving his hands away, buttocks to sit on right heel while assigning left foot back.Inhale.Move bent at the knee left leg forward until it is between your hands.It is necessary to lie down on the left knee and exhale.Take the starting position.Repeat with each leg a bunch of movements 5-7 times.At the end of the exercise you need to lie on your back, relax your muscles.
Other methods of exercise
How to lose weight on an exercise bike at home?Is it possible at all?Some people think that using the exercise bike in a short time you can get rid of a few kilograms.In fact, people who are wondering how to lose weight at home, reviews of such a method left no different.
majority assures that the way to lose weight fail.But it is possible to reach the other, no less than desirable for many women, the effect: the muscles of the buttocks and thighs tightened and become elastic, shape - more tempting.
At the same time, others argue that the regular exercises to lose weight, you can, but only gradually.So if you are wondering about how to lose weight, exercise bike at home is to engage, but do not expect instant results.
lose weight and maintain a healthy weight can also use jumping rope or torsion hulahupa (hoop).
How to lose weight at home for a week?
Recently, a huge number of promotions related to weight loss.On the television screens of television sets and the pages of fashion magazines looking at us beautiful men and women, and provide tips on how to lose weight in a week at home with the help of another dubious drug or simulator.
Experts have proven that to lose weight 10-15 kg per week is simply impossible without harm to the body.All these methods are based on the principle of fasting, which in itself for the unprepared person is inadmissible.The optimal weight loss of 1-2 kg per week.
principles of healthy eating for weight loss
How to lose weight at home without discomfort?Much depends on the supply.It is necessary to eliminate fatty foods, flour and sweet (thereby reducing caloric intake), to limit the use of spices and hot sauces that enhance the appetite and make you eat more.The last meal should be no later than 06.07 pm.It is necessary to eat often, but small portions.A person must load but you need to choose a low-calorie food.Preference is given to best vegetables in any amount, but at the same time in the diet must be a protein - lean meat or cheese.The food is better not to fry, and boil or stew.
Most women during weight loss try a diet with very low calorie.It is not right.If a person will expend energy during exercise, and with little to eat, the result will be - fatigue and lack of energy.The diet should be made taking into account physical stress if you exercise.
Gradually the principles of healthy eating come into your life, and you will no longer ask about how to lose weight at home or in the gym.After observing these rules, you can keep a healthy weight, and it is much easier than to get rid of the extra kilos.
