Slim and beautiful every girl wants, but a healthy and sporty lifestyle among the force, only not many.
Not to not visit if you feel like dancing or aerobics, Fitness Studio, you can have a slim and smart Form. To the Sport after 20-30 minutes per day.
You need to take care of your body and it will give you a good health, as well as excellent views.
Here you will find a practical exercise, help, lose weight at home without exercise equipment. You know you can create your individual workout-Chart.
Before you start Training, you should be Training . It will help you warm up your muscles and joints and to protect against damage and injury.
It is necessary to begin from the top down, gradually warming up of the neck, shoulders and arms, back, buttocks, hips, knees and feet.
If you don't know how to warm up - no Problem. Start the implementation of the circular motion of each joint. First one side, then the other. Process therefore all the parts of the body.
Then a good warm-up is worth it. For this strong, you RUB your hands until they are hot. Then heat in the face, neck, ears, and nose. More, the warm hands RUB the entire body from head to toe.
Workout for arms and shoulders
You will lead the rotation with your shoulders forward and backward. Rotate shoulders alternately, and it is possible - at the same time. The hands remain straight with hands raised, as if you were working on a carrier (for example, if you rely on a table or work bench) - so the muscles of the arms, to be more efficient. Rotate the elbows in opposite directions. Next, turn the hands to fists compressed.
Training for the back
You have to be smooth. You begin to unfold to the right-to-left. Implementing reversals, part of the fuselage, below the waist line, and your feet should be in one place and not move.
During the rotation, not to strain the muscles of the neck. You always see directly in what direction you are still going crazy. You make it so 20-30 turns.
Next exercise, here in the embattled lower part of the back, including the lower back. You are on exactly. Start turning the body around its own axis in a circular motion to the left. Make them repeat it 10 times and start in the opposite direction.
Part of this is the movement of the boxers in the Ring, avoiding blows of the opponent. As in the previous exercise, your hips and legs should stay on the ground.
Warm-up for the legs
Feet warm up: put a sock on the floor and rotate the foot in different directions. By on the toes of both feet, Lift and Drop down, not relying on the heels. You do so a few times.
To complicate the task and make the Training more effective, to rise on the toes as high as possible and squat with the legs bent, without bending the back.
So, Training is over and it is time, you start with the basic exercises. Below you will find a effective complex for weight loss at home.
We bring the buttocks in sound
- Squats in the analysis. For the first exercise you legs wider than your shoulders. Standing, bend the knee joints. The angle should be such that it was possible to put the Cup on the foot and not be afraid that you will fall (i.e., at an angle of about 90 degrees). Freeze, and so the as long as possible.
- Normal Squats . This is the best exercise for obtaining the slim priest with tinted buttocks. Knee bends to perform better in a couple of approaches for 20-50 times.
- Jump. Put in the squat. Dramatically directly to the top and back to the starting position. Need to jump as high as possible. Enough 20 be of such repetitions.
Make legs slim
- The Mixing and breeding of the legs. Lay with your back on the floor, and put the hands under the buttocks, raise straight legs. Mix and spread thin, the raised legs. Repeat this exercise ten times.
- Squatters from the Stand on the knees. Stretch the arms forward on the knees. Now, you put one by one on each of the buttocks by the body to the side. Exercise does not cause you to lose balance.
- Squats SUMO . Standing up, legs shoulder-width apart, expand the feet and knees to the outside. Slowly squat, to feel how the muscles of both thighs to work. They remain in a semi circle as long as possible. Then try to gently return to the starting position.
- Mahi Feet. Lie on the side and bend the lower leg at the knee, bring it forward. Straight the top of the foot, you can go to the climbs to the top with a large Amplitude, and tried to move as slowly as possible. Then you turn back to the other side and repeat with the other foot. This exercise will help correct the pumps and the shape of the inner parts of the thighs .
You can use the following exercises with a rubber band, as shown in the picture, that is significantly, the results improve:
Create flat stomach
- Twists. Lying on your back, hands behind the head, legs and keep them straight. You lift the housing, the knees touch the chest. Slowly return to the starting position, do not squeeze or the neck. To simplify the exercise (when you run this Option does not need can) take small climbs: the main thing - the shoulder blade from the floor tear.
- Crunch turned to the side. Lie on your back, bend your legs at the knees and put your hands behind your head. Now you try curled so that the elbows touch the knee of the opposite leg.
- The raising of the legs. Go not from the original Position of the previous exercise. Lift straight legs up to a 45 degree angle and try to delay you any longer, you are in the raised Position. Repeat the exercise 8-10 times. In this Position, you can perform the feet jiggle up and down with a small Amplitude, or "scissors".
- A more complicated variant, the lifting legs. Lying on the back, raskinte the arms out and slowly lift straight legs up to the perpendicular Position to the ground. You dip your feet very slowly - so the load on the abdominal muscles more. Also, try rocking the legs side to side and back to a vertical Position. Exercise cleans well abdomen and flanks.
We will strengthen the back and make him grazisen
№1. For the first exercise lie on your back, arms stretched. You bend your knees. Rhythmically lift the pelvis as high as possible and lower it, to try to stay in the raised position for as long as you can.
To complicate the exercise, one leg on the floor, lift it up or put on the knee of the other leg. This will help you to strengthen the back and build muscle belly.
Number 2. From the same Position lift the stretched arms up, then lift straight legs. You make it so that the thigh came loose from the floor. Slowly lower your legs.
Partial tear now stretch out his hands, trying to make the upper housing from the floor. In compliance with this order, try, practice, repeat several times.
No. 3. Lie on the belly. At the same time you try your hands and feet from the ground. You do so 30-40 times.
- Pushups. Take the emphasis lying. But in contrast to the male, the knee on the floor. Try wrung out 10 times from the ground.
- Pushups from the Bank. For the next exercise you need a chair or the edge of the sofa. You are his back and put his hands on him. To straighten the legs and relax. You start to bend the arms in the elbow joint. At the lowest point you should almost be your booty to grab on to the floor. Then fully stretch your arms. Repeat 10-15 times.
- Static exercise. Stand straight, hands to drag them in front of you parallel to the floor. Try to hold it in this Position for as long as possible.
Accelerates the results of the right diet
Proper nutrition - not less than an important part of the process of emaciation, as the physical loads. Of what and in what quantities you eat depends on your income, so if you want to, the reflection in the mirror like in the beginning of them, you must stick to the following principles.
Take note of the calorie deficit
You calculate how many calories a day you need to lose weight, you can by the formula:
(655+ (body size, cm *1.8)+ (weight, kg*9,6)-(age*4,7))*ratio of activity
This ratio is:
- 1.2 for non-workout man
- 1,38 - from 1 to 3 Trainings per week
- 1,55 - 3 to 5 lessons
- 1,73 - more than 5 training units
To remove from the received pay 400-500 to pull it off.
Example: body height of 167 cm weight: 55 kg, age 25 years, the ratio of the activity of 1.55.
Subtract 500, and it turns out to consume a safe weight loss under these by way of introduction, 1617 calories per day. Of course, all the calories will be calculated up to impossible, but you try to make a precise count.
Take note of the standards BJU
Proteins should be 30-40% of the total calories, fat 15-20%, and carbohydrates - 30-40%. The food, mostly carbs, try to eat in the first half of the day or during the lunch break. In the evening, they prefer protein-containing foods.
Include products with a high protein content:
- Chicken, lean meat
- Cottage cheese
- Soy Products (Such As Soy Meat, Tofu).
You waive all "bad" food
If you want to lose weight, you need to give up sweets, fast Food, sugary soda and packaged juices, Mayonnaise, fat and fried. Despite the fact that all know it, hardly anyone is loyal to this principle and, as a result continue to wear the hated extra pounds.
By the way, almost everything there is an Alternative to harmful. So, in the tea may be added a replacement instead of sugar, and salad with Greek yogurt, will not be less tasty, as a salad with Mayonnaise.
You eat 5-6 times a day small portions
A rare food leads to a slowing of the metabolism to speed up so as to metabolism, you need it often without getting his daily requirement of calories.
Do not let yourself be mono-matrices
The effects of the Mono-diet is the most negative. In the best case it is a reduction of the metabolic rate and the return to the old (if not large) volume of the diet.
- Remember that losing weight = regular exercise+ proper nutrition. Not to neglect neither the one nor the other. Of course you can lose weight with a diet, however, as a result, this leads to a considerable slowing down of the metabolism.
- You take the time that you devote every day exclusively to domestic Training. Do not hesitate and do not wear, it is under no circumstances the result without any regularity.
- Set realistic goals and do not expect results from the series "7 kg per week".
- Think about your Motivation, and do not let others knock you with the "true path". Do not listen to the pleas of the "caring" friends who assure you that the chocolate or biscuits, nothing will.
- Often photographed and, if you have honestly worked on herself, after a while you will begin with joy to notice any changes.