Program lose weight at home for women

Every girl wants to look good and be in shape. But, unfortunately, not all can afford the visit to the gym and go to the gym. If you are experiencing financial difficulties, or in the neighborhood your house is not a Fitness — hall - that is not a reason to abandon the Sport. Everything you need for practicing at home a couple of dumbbells is need (to be replaced by bottles of water), good mood and self-confidence. If you want to lose weight and form a beautiful Relief of the body you need to combine the Cardio workouts with Cardio exercises, but also to eat properly.

How to create a training plan for the home?

Exercises for practicing at home should be selected on the basis of their objectives. But hardly anyone cares about the figure, just like that – most of the begins to engage only when it is time to correct the discharge weight or figure.

  1. The program exercises to lose weight at home should be at least 30 minutes of aerobic exercise (running in place, jumping rope, active dancing) and a minimum of 30 minutes of Power load (exercises with dumbbells at home, or such options, such as pushups, squats, lunges, packing twist, etc.) This balance allows an application to burn exercises to lose weight at home only fat, but also help the formation of muscle mass, makes what is, in effect, the figure slim and toned. In the plant's useful to enable and Cardio exercises, but at home, you can perform at the desired Tempo-and only-fitness equipment – treadmill or exercise trainer, because you suspect a high intensity of physical activity.
  2. The program for the Tonus of the body includes exercises for the girls, the try at home to make your own body more attractive: hands, butt tight and round, the chest inclined, the stomach flat and the hips – tinted. These include exercises, the well-known push-UPS, squats with dumbbells, squats, SUMO, simple torsion, and abduction of the legs back to a standing Position (for the po), and other variants. It is important not to work only problematic Region, but the load on the entire body: in this case, the muscles will develop more intensively. Here you can view the exercises activate with a barbell at home, which will help you in the shortest possible time the desired muscle mass, and this puts the body toned and attractive appearance.

The training program of the house should be so built that every 2 weeks instead of or increase of load, or the number of approaches. If you feel that all you will not meet your standard, is very easy to strain your body and to develop, which means that further progress is made.

The frequency and duration of the training

  • Depending on the time, as well as the tasks to be accomplished. If the goal is not to lose weight, without frequent Training without. Preferably, 3 times per week, but you can visit the two. If the classes for the muscle building, the opposite approach. After intensive electricity the muscles need to recover, otherwise the danger of a reverse result of the expense. Depending on your original shape can enjoy a workout of 2 x (a beginner) to 5 (well prepared) once a week.
  • You should alternate workouts at home and in the fresh air. At least once a week would be good to get out on the road field athlete. High bar, parallel bars, benches are suitable for all, regardless of the training goal.
  • Training duration of 30 to 60 minutes. Less – useless, no longer – it is dangerous. Since the first twenty minutes of training, consume nutrients, and only then at the range comes up to "reserves", including adipose tissue.
  • In any case, it's best personal trainers – it is your body. Listen to him and, in any case, you don't work with violence. If you feel that strongly get tired, reduce the intensity and frequency of activities.

To engage a series of exercises for weight loss: home convenient to

fiz activity

Not everyone in the desire to cope with your weight to be running in the next gym. Many prefer a series of exercises for losing weight at home. The reasons for this are easy to find.

  • At home is always possible, if only to be convenient, and do not need to reserve in the days of the expiry of time on the road in the Fitness Club or gym.
  • Your walls the calmness, the confidence and the positive attitude so necessary for the process of modelling their forms.
  • The implementation of a series of exercises to lose weight at home so you don't have any unwanted attention, so do not hesitate if something is not working first of all — just continue to work.
  • A series of exercises for losing weight at home is of no value. Funds for the purchase of a new dress, can we save say, to two sizes smaller than your present clothing as an incentive.

Basic rules for the classroom

  • The Training should begin with a warm-up. It improves blood circulation and prepares the muscles for the forthcoming exertion. Training can bend Jogging on the spot, knees, circular movements with the hands. Then you follow the exercises of the aerobic Cardio. In the third part of the workout is strength training.
  • You can groups the program of each lesson, a uniform load for each muscle. This Option is suitable for those who want to lose weight and for beginners, to gradually accustom your body to the loads.
  • Separate load distribution is: a professional – working a group of muscles. This approach is used when the objective is the improvement of the topography of the muscles.

The program is for beginners at home

If you are just starting out, sports home, the training program for girls supported initial training at a basic level. In this Phase, three training sessions per week and the self-weight loads. The program shall apply only if all of the recommended exercises and repetitions you can perform effortlessly.

Below is training program for girls at home on 3 days per week.

Training for the first day:

1. Classic squats – 4 10-20 times.

2. Lunges – 3 10-20 times.

3. The climbs on the socks – 3 10-20 times.

4. Bridge – 3 10-20 times.

5. Pushups with a wide grip from the knee – 3 10-15 times.

6. Twisting on a press – and- 3 with a maximum number of repetitions.

Training for the second day:

1. Bridge – 3 10-20 times.

2. "Bulgarian" lunges – 4 10-20 times.

3. Pushups from a chair – 3 10-15 times.

4. The abduction of the legs with an emphasis on hands – 3 to 20 times.

5. Twisting on a press 3 times with the maximum number.

Training for the third day:

1. Long lunges reverse type – 3 10-20 times.

2. Squats "plie" – 4 10-20 times.

3. The climbs on the socks – 3 10-20 times.

4. Twisting on a press 3 times with the maximum number.

5. Pushups from a chair – 3 10-15 times.


The Basic program for girls

In this stage of the exercises at home you can with dumbbells, with a weight of 8-12 kg. You start with a small weight, which, as far as natrenirovannosti, stretching it to the maximum height. In General, the adaptation to the exercises from this program you don't need more than 6 months, after which you can on the level to advanced and Training 4 times.

The first day:

1. Squats with dumbbells – 3 to 12 times.

2. Lunges with dumbbells — 4 to 12 times.

3. The climbs on the socks with dumbbells – 3 up to 15-20 times.

4. Dumbbell bench press in the stand – 3 to 10 times.

5. Breeding dumbbells on the sides – 3 to 10 times.

6. Twisting on a press 3 times with the maximum number.

Second Day:

1. Support (wide grip) – deck 3 times with the maximum number.

2. The cultivation on the sides of the dumbbell in the prone position – 4 to 12 times.

3. Pushups from a chair to 3 to 10 times.

4. Flexion and extension of the hands in the 3 to 12 – times.

5. Twisting on a press 3 times with the maximum number.

The Third Day:

1. Squats with dumbbells – 3 to 12 times.

2. "Bulgarian" lunges with dumbbells – 4 to 12 times.

3. The bridge with dumbbells – 3 to 12 times.

4. The climbs on the socks with dumbbells – 3 up to 15-20 times.

5. Twisting on a press – and- 3 with a maximum number of repetitions.

As soon as you feel that you are ready, you can proceed to the next level, you can increase the number of teaching hours up to 4 days a week on the program, and "Advanced".

"Advanced" training program for girls

Every day exercises at home for women designed for the preparation of the individual muscles. Such a separation helps to achieve the tangible results. The workers of the weight in this Phase are selected so that the girl exercises on the Plan. In this Phase, new exercises, with alternating training weeks.

To bend the already existing exercises in a slow knee, conducive to the increase of muscle mass in the area of the buttocks. During the execution of the exercises must not stretch to the end and bowing of the legs. A hint takes 30 seconds, so it goes to a maximum of 5 reps. Once you stop feeling a burning sensation in the buttocks and the legs — the exercise.


Each exercise, including a series of slimming is an additional burden on joints, respiratory tract and cardiovascular System. If you have to diseases in these areas, then it is a reasonable advice of the attending physician.

You should exercise, if you feel any kind of discomfort. So a weakness can be the start of viral infection disease, in which the additional physical loads are contraindicated.