Diet alone is not enough to look beautiful, you need to devote time to physical training. Therefore, we have prepared for you a set of exercises for losing weight at home for every day. For women, this is a great option to give the muscles their former elasticity in just a few sessions. In some cases, you don't have to resort to strict diets, because by training alone, you can lose 3 to 7 kg in a month.
Basic rules for losing weight
We recommend that you familiarize yourself with some useful rules that will help you create a toned body without extra pounds in the future:
- sports exercises should be performed every other day;
- an hour before the start of training, you need to eat freely;
- warm up before exercise;
- the load should gradually increase;
- during classes, you need to drink a little non-carbonated water in small sips;
- you should start the repetition of the exercise with 10 times (for example: 10 squats, 10 somersaults and so on), with each subsequent training increase of 5-10 repetitions, you need to reach 50 times.
- monitor proper breathing;
- after training, start eating no earlier than 2 hours later.
Note!It is good to train in the fresh air, if this is not possible, you should open the window. Then the body will be saturated with oxygen faster and the weight loss process will move off the ground.
Correct the heating
As mentioned above, before exercising, you should warm up your whole body well. So let's get started:
- we start circular movements in different directions from the cervical vertebrae. Rotations should be slow and not too deep;
- pass behind. We put our hands on the shoulders with the palms and proceed in circular rotations back and forth;
- we go downstairs. The elbows can be stretched like this, stretch the handles in front of you, parallel to the floor and start bending them at the elbows, then straighten them;
- Hands. Grab your fingers in the lock at eye level and start the circular movements without disengaging the handles;
- warm up the back and waist with oblique movements in different directions;
- to prepare the lower back for training, you should pretend to turn the circle, while only the hips should work;
- knead the legs with regular squats or forward lunges.
Ten approaches from each point will be enough to start the next exercises.
Important!You can only move on to exercise after a good warm-up, this will help you avoid unexpected injuries.
A set of sports exercises for every day
So the time has come when you can dedicate an entire hour to your weight loss and not get distracted by anything. Let's not waste precious minutes, let's get started.
These exercises will help you shape your arms and chest for a firmer look.
- We stand with our backs to the wall, we take a step forward, we turn around. We accept the main support (we keep the back straight, feet shoulder-width apart), straighten our arms in front of us, put our palms on the wall. From this position, we bend the handles at the elbows and try to touch the wallpaper with the tip of the nose. Then, with a firm movement, we move away from the wall and lower the handles at the seams.
- We lie on our backs, bend our legs slightly at the knees, spread our arms to the sides as if you were tired all day and decided to rest for a while. But instead of resting, we take small dumbbells, if they are not there, you can simply clench your fists and perform the following movements: we tightly squeeze the sports equipment, slowly connect it above the chest, then just as slowly lower the handles to their original position, open your fists and start over.
- Exercise "Barca" not everyone can do it, but it is not necessary to retire, try and learn. We are lying on our stomach, the chin seems straight and in contact with the floor. Behind the back we squeeze our hands in the lock or again resort to the help of dumbbells, take them in our hands and carry them behind the back. Now the hardest thing. . . At the same time we tear off the chin, arms and legs from the floor, taking the shape of a boat. Relax and repeat the exercise.
Get rid of your belly and keep your back straight
These exercises will help you straighten your back easily and give your stomach a flat look.
- We sit on the edge of the chair, the back is straight, the feet are on the floor. With a slow movement, we bring the knees to the chest, hugging them with the arms. Let's go back to the starting position.
- We put our feet shoulder-width apart, the back is straight. We bend forward so that our hands touch the floor, while the legs on the knees and back should be straight, we return to the main position, we repeat.
- We lie down on the shoulder blades so that the spine is in full contact with a hard surface, yes, it's not easy, but try it. And we begin to pull the knees to the chest, as close as possible. We gently return to the starting position.
Sexy hips and buttocks
Well, there is nothing to talk about here, the more of these exercises, the more these places stand out.
- We accept the basic position, put our feet shoulder-width apart. We direct the knees and toes in the same direction. We stretch our arms parallel to the floor or lock them behind the head, squeeze the buttocks and begin to squat.
- We lie down on the training mat, arms outstretched in different directions, palms down. Raise one leg and pull the toe up, start circular movements with the whole leg, first in one direction, then in the other. Change the leg and do the same.
- We take the back of the chair, straighten the back so that the shoulder blades are connected. We put one leg aside and start swinging it from side to side, do not forget to pull the sock. Repeat with the other leg.
To create slim legs, we recommend using the following exercises.
- We lie down on the mat, hands on our chest. You lift your legs off the floor and start "cycling" first forward, then backward.
- We squat, spread our legs as much as possible. Then, we begin to move the body from one leg to the other, while the body should remain in the same position and the back should be straight.
- The simplest exercise is scissors. We lie on the shoulder blades, hands in an arbitrary position and lift the legs with the heels towards the ceiling so that a right angle is obtained. We raise them in different directions, while the knees must remain straight and proceed to exercise. Slowly bring your legs together, then return to the starting position. To prevent the legs from getting too tired, this exercise should be divided into two steps.
Yoga for the face
We already know exercises for harmony, now it remains to work with the face.
- We draw air into the oral cavity, tightly squeeze the lips and begin to roll it in a circular motion from one cheek to the other.
- Extract your lips with a tube for 5 seconds and abruptly relax them.
- With a deep breath through the nose, we pull the cheeks, hold our breath for 5-10 seconds and slowly exhale through a slightly open mouth.
If you've never played sports before, you shouldn't do all the exercises at the same time. Start with the simplest one and add new movements after each session. This will allow your body to gradually get used to the stress.
Are there any contraindications?
There is a slimming category that can do home exercises for weight loss only with the permission of an experienced doctor. These include people with:
- recent stroke or heart attack;
- joint or blood vessel problems;
- diseases of the internal organs;
- trauma to the musculoskeletal system.
Dangerously!If you have problems with the cardiovascular system, you shouldn't risk your health by doing strenuous exercise. Only a slow, calm pace with frequent breaks is allowed and only with the permission of your doctor.
To get the result as quickly as possible, the following products should be deleted from the list in the first month:
- flour-based products (white bread, pasta and various focaccias);
- fried foods (meat and everything else is better to boil or steam);
- sweets (chocolate, cakes and others).
Helpful Diet Tips:
- eat more fruits and vegetables;
- the last meal should be 2 hours before bedtime;
- there is no need to gorge at night, this will not lead to anything good;
- drink no more than 2. 5 liters of water per day;
- eat only when the body requires it.
Any woman can handle this set of exercises for weight loss at home. The main thing here is the desire to get a good figure and not be lazy. And after a while, your life will fill with new colors.