The training programme for weight loss at home

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.

Fitness

How to train to lose weight?

This question is interested in all of the, be in good physical condition. Training at home, the location, the attractiveness for those who do not have time to visit the gym. slimming Specialists in this area emphasize that a good result is achieved is only possible through the expert combination of the complex strength training, and Cardio stress.

Aerobic exercises are able to burn more calories in comparison with current at the same time. However, considering the question of the selection of the exercises to take into account that the training will increase the metabolism in the process of recovery. By aerobics fat is burnt only during the workout, if it considers termination of this process. When it comes to strength exercises, then the Situation looks radically opposite. To not stop the fat burning process even after completion of the training. Increased metabolic rate during 6 hours, then gradually in the normality.

What you need to be aware of?

The effectiveness of the Trainings can be achieved only with the observance of a set of rules:

  • you spend a workout at least 3-4 times per week;
  • the exercises need to in between, with no interruptions;
  • dispose of the absorption of water during exercise;
  • you can shorten the breaks between sets;
  • the emphasis is on the quality of the exercises, not quantity;
  • other basic exercises, 1-2 times Jogging in a week.

In order to lose weight and you will receive the highest possible total for the workout you will need:

  • comfortable soft Mat, the exercises on the floor;
  • a small fine bench;
  • Dumbbell;
  • Sports shoes and clothing that it allows you to do the exercises fluently.

Workout plan at home puts your execution in the space of one day. Training for slimming the best in the period from 11.00 am to 14.00 PM or from 18.00 to 20.00. The choice of which exercise is better, remember that there is a positive effect, you have only been 4 weeks. In the further training plan for the increase in load or modification of autogenic Training more difficult. Experts advise interval-Training later than two hours prior to bedtime or ingestion of food.

The System, the Training begins with a warm-up helps prepare the muscles larger loads, it will be enough exercises that you can recall with the sports teacher of the school, of course. Losing weight at home requires at least 10 exercises covering all muscle groups. If the problem is zone of the lower part of the body, the training program for weight loss should consist of 4 exercises on the buttocks and the legs, 3 exercises to the torso and 3 for the abdominal and back muscles. This training plan gives you the opportunity to work, the muscles want to train in a problematic zones at the beginning of the home, if you are still full of energy.

The number of repetitions is determined by the target. If you strive to get the extreme fatigue of the muscles, the number of repetitions can be up to 20, the same amount needed to reduce weight. If the goal is the acquisition of the Reliefs and of the Tonus of the muscles, 10-15 reps limit. Regardless of the reasons, the number of approaches – 3-4.

Training

Warm-up before the Training

Begin warm-up from top to bottom, gradually warming up of the neck, shoulders and arms, back, buttocks, hips, knees and feet. If you do not warm up in — 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.

If the problem zone belly

The area of the abdomen is a Problem for the majority of those who get rid of pounds. The most effective exercises for the press: twisting, turning and lifting of the legs.

  • The rotation is done lying on the floor. Press the lower back to the floor, bend your legs at the knees, put the hands in the nape of the neck, elbows spread out to the side. On the inhale, lift the head and the elbow from the floor, lift the chin upward, this Position you hold for a few seconds. On the exhale, take the starting position of the body. Please note that in the raised Position in the abdominal area of tension noticeable. Exercise 20 times.
  • Program for losing weight that will twist in house conditions, the must contain and the opposite. This exercise involves the ground not only of the shoulder blades and the head, but also of the pelvis. Similar to the previous exercise, the number of repetitions – up to 20 times. You lay down on the floor, on the inhale, down, lift your torso, trying to reach to the knee on the exhale, so 20 times.
  • For the next exercise, you will need a chair. You sit on the edge, try to pull the legs to touch the chin. Exercise 20 times. Sitting on a chair, perform the twists and turns of the torso to the right and to the left, up to 15 times on each side.
Exercises for buttocks slimming

Exercises for buttocks slimming

  • For the first exercise, you will set the 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.
  • The knee is the best exercise for obtaining the slim priest with tinted buttocks bend. Knee bends to perform better in a couple of approaches for 20-50 times.
  • Put yourself 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 jumps.

Wasp waist at home

Slim waist has always been the envy of the female sex. With a little effort to the exercises, you can achieve immediately visible results, and at home, without special equipment and a watchful eye of the trainer.

  • You lay down on the floor and put the hands under the head. Lifting with outstretched arms, so that the angle between the loin and the floor was 45°.
  • With your back to the wall or door. At the door, at shoulder height attach rubber band or espander. The second end of the cable tree in the left Hand. Stretching Expander, turn on the right side. Also perform the exercise with the right Hand.
  • For the next exercise, you will need a heavy book. You lay on your back, put a book on the belly. Breathe in and out slowly, this book should be a static Situation, save to breathe.
  • The training program can be implemented for weight loss and with additional items. For the next exercise, you will need to be flexible. You can sit on the Fitball, attach the feet and the back of the housing must be stationary. They move the buttocks of the Ball to the left and to the right. Make sure that the housing is tilted to the front and rear. Thanks to this exercise, the Cycling of oblique abdominal muscles.
  • Stand on the knees, Fitball, place on the left side. Right foot forward, bending it at the knee. With the left Hand, hold the Ball, and place the right Hand behind the head. Lean on the right side, only has to work the case. The exercise is to 40 times in each direction.

Exercises for flexible and lean back

  • For the first exercise, you 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.

  • From the same Position, lift your straight arms up, then lift straight legs. You make it so that the thigh came loose from the floor. Slowly lower your legs. Now you move to his hands, tried to tear off the upper housing from the floor. In compliance with this order, try, practice, repeat several times.
  • You will lie on your stomach. At the same time you try your hands and feet from the ground. You do so 30-40 times.
Effective exercises to lose weight hands

The struggle for attractive hands

The training program for losing weight must be a number of exercises for the belt of the upper limb.

  • You stand up, take the dumbbells in Hand (not more than 1.5 kg per piece) and you lower them to the bottom. Raise the hands, bend in the elbow. You wide your arms and lower them to the bottom through the pages. The exercise 10 times.
  • The feet apart about shoulder width, lift the right arm up by you so that the elbow was at ear level. You pull out slowly, will make you the head and lower the dumbbell on the left shoulder. The likelihood of the overload on the elbow joint, keeping the elbow of the right Hand with the left Hand. Training elbow support, stretches the Hand.
  • Take the emphasis lying. But in contrast to the male, the knee on the floor. Try wrung out 10 times from the ground.

The training programme for weight loss at home. Recommendations for diet.

Day 1

Breakfast: 100 grams oatmeal porridge boil and add a tablespoon of raisins, black coffee or green tea. Sugar not put.

Second Breakfast: Kefir 1% — 1 Cup, Cereal, Bread – 2 Pieces.

Lunch: boil, bake, or sauté chicken breast without skin – 100 G-boiled rice – 100g, tomato, mineral water.

Snack: yogurt with no fillers, 1,5% fat content of 125 G, Kiwi – 1 PC.

Dinner: meat of crab with a salad of arugula, bottled water.

Day 2

Breakfast: cook wheat 100 G-book, add the vegetable oil – 1st. Spoon, black coffee or green tea.

Second Breakfast: Apple, cottage cheese skimmed – 150 G, tea or mineral water.

Lunch: beef steak with vegetables, mineral water.

Snack: carrot or pumpkin juice – 1 Cup, whole-grain bread.

Dinner: Lean fish (steamed or grilled) 200g salad greens, with lemon juice, mineral water.

Day 3

Breakfast: boiled Egg, bread, cereal – 2 pieces, coffee or tea.

Second Breakfast: pomegranate, pear and unsalted nuts – 10 pieces, mineral water or tea.

Lunch: soft cheese – 60 G, salad of octopus, bottled water.

Snack: natural yogurt (fat content 1.5%) – 125 G, a salad of greens seasoned with lemon.

Dinner: milk (with a fat content of 0.55) and 2 proteins, spring onion and tomato omelette roast, mineral water.

Day 4

Breakfast: Grapefruit, Porridge, oatmeal (recipe on Monday), coffee or green tea.

Second Breakfast: low fat curd - 200g, mix it with herbs, radishes, and parsley, tea – green or black.

Lunch: veal meat (cooked or braised, grilled) – 200 G peas – 200 G salad: fresh herbs and lemon juice, Apple cider, mineral water or tea.

Snack: mushroom (200 G) stewing, along with tomatoes and onions and season with 1 tbsp spoon of sour cream (fat content -10%), an Apple, bottled water or tea.

Dinner: salad from vegetables and Parmesan cheese, mineral water.

Day 5

Breakfast: apricots – 60 G of corn-bread – 2 pieces, cheese (fat content 17%) -30 G, green tea or coffee.

Second Breakfast: Egg, Vegetable Juice 1 Cup.

Lunch: bottled water and the Risotto with mushrooms.

Snack: Apple, 150 G low-fat cottage cheese, tea, green or black.

Dinner: braised fish -200g, salad green with lemon, mineral water.

Diet

Day 6

Breakfast:Porridge 100 G of buckwheat, and 1 tablespoon of vegetable oil, and green tea.

Second Breakfast:Mozzarella cheese – 100 G of ripe tomatoes and Basil.

Lunch:fish, lean (steamed or grilled) – 150 G, boiled potatoes, salad of green and lemon, and mineral water.

Snack:Orange, Yogurt - 125 G, Mineral Water.

Dinner:shrimps peeled – 200 G, herbal, and mineral water.

Day 7

Breakfast: Skimmed curd – 200 G of berries (fresh or frozen) 100g, coffee or tea.

Second Breakfast: Yogurt (2,5 %) – 1 Cup, Cereal Crispbread -2.

Lunch: beans, lettuce green, lemon, mineral water.

Snack: boiled Egg, tomato, Apple, tea.

Dinner: veal meat – 150 grams, 100 grams of salad from fresh cabbage, and water.