Exercises to lose weight at home

Regular exercise is certainly benefit and for the General health, and for the outer shape. People, seriously, the have not only good health but also well-toned body, visit a for the maintenance of the physical Form in a very good condition.

Gymnastics

Constant visit to the sports complex and requires a lot of time and certain Cash costs, you save when you start to practice at home. A strong desire to lose weight and keep the weight in the Norm, you can are engaged and in the most comfortable environment for themselves, directly at home.

There is a huge amount of effective exercises for losing weight at home , for many years a Trainer for Fitness. They are effective and tested in practice, require no special preparation. The main thing is to be patient, to realize that there is always a result needs time to rethink his diet, to lose because without a reduction in caloric intake, weight, is difficult.

Without the theoretical knowledge and understanding, then what happens in the body when the layer of fat on the shares of the "a" in the course of implementation of the physical activity, it is impossible to really have a good effect slimming and muscle building. A regular exercise will surely allow you to have a good body, but only a well-balanced and well-built food make it even more beautiful.

Not only the extra pounds, but also body fat, take into account three important points:

  1. The less amount of calories to eat. This does not mean that you only need to count the energy value of food, "throw" from its usual menu, no food, calories to reduce. Need to get rid of exactly of those products, the excessively high energy value. The daily diet should be designed for the number of calories that the body can be completely recycled, because the surpluses are most frequently converted into fat.
  2. Control Insulin Levels. Insulin is necessary for the Transport of glucose, from the food to the cells of the muscles, to make-up supply of glycogen. The last substance plays an important role in the regenerative process after each workout. No control over the degree of increase in the production of insulin able to be the cause for the increase in body weight. And to revert the effect, you need to carbs there is only in the right and for this particular meal time.
  3. Train exclusively on a regular Basis. Not to lose weight then, if the physical movement grab from time to time. It is certainly the best way to control the frequency of the lesson: a visit to the gym, but also in power, and of employment, there are a lot of Giraud-burning Software, which can successfully be performed at home. The main thing, will be able to control yourself, do not invent excuses for their own laziness.
Burpee

If you meet these three rules, then the results will not have to wait long, and all the efforts in full.

The best fat burning exercises at home

The following seven exercises are a powerful tool in the fight against excess weight, perfect for in the home, those who are slim.

Burpee

The exercise was specifically for the development of the muscles of the bark, the legs, the upper part of the body. By working multiple muscle groups makes burpee is quite complex and difficult in the execution, but with his help, the fat burning effect justifies the efforts of the RMA.

Burpee is according to the following scheme:

  • Legs, standing, rely on the width of the shoulders and squat;
  • Stay in the Position, touch the ground with both hands;
  • take a step back and reduce the chest;
  • lift you jump to the chest and the feet;
  • back in Position, "sit-UPS";
  • to get up to be forced to make a jump up, the hands have been lifted in the direction of the ceiling.

Pushups

Part of any workout program, regardless of the objectives, what is easily explained by the peculiarity of the exercise itself. Pushups work all belong to the muscles of the body, allow you to increase or decrease the complexity of execution.

Do pushups as follows:

  • the hands are resting on the ground, wherein the Position of the bracket;
  • Your toes are on the floor;
  • lower the body to train completely a straight line.
  • exhale and return to the starting position.

Repeat the push-UPS from 10 to 20 times. The number of repetitions depends on the level of their own training.

Pushups

Jumping Jack

If there are no difficulties with the execution of the burpee and push-up does not occur, then you should definitely make jumps, which is easy enough Cardio exercise. They are very well burn calories, can be done at home.

The Execution Of The Jumping Jack:

  • Feet on the width of the shoulders;
  • begin to jump and move the arms up and down;

The rotation of the legs

Wonderful rhythmic exercise requires only a Minute to run. It is specially designed for the study of the press and the inner side of the thigh.

The execution of the twists:

  • standing upright, the hands in the nape of the neck, leg lift and bend at a right angle, turning in a circle for about 15 seconds;
  • makes a similar movement, but on the other foot.

Only on each leg receives 2 approach.

Pushup with head down

Aims to strengthen the middle of the Delta and triceps. The main advantage of such a PUSH-UPS is the fact that there is no need for the development of additional Hardware.

Execution:

  • as for the easy pushups, but with the feet to the hands;
  • slowly lift the hips to an upside-down Latin "V";
  • Arms in the elbow bend, and make sure that the head touches the surface of the soil;
  • back to the Start pose.

These push-UPS a Minute.

Jump rope

Simple and gentle exercise that is ideal for both men and women. The main thing is the rope. Jump on the rope for about half a Minute. If the level of training allows, first, the Tempo, select normal, and then increase the intensity. Force well propotet to help such jumps, to lose weight.

Jump rope

Pull-UPS

A wonderful and very effective exercise that literally every single muscle in the human body. There are many variations of the execution. To work the shoulder girdle and back, you should take the bar with the hands, pull up to the cross-beam chin. Falling to repeat the same thing. Bicep work and pull up in the prone position.

The knee-lift in the are

This is a good exercise on a perfectly completes the workout. For newcomers, it is better, at the beginning of his home-Training.

Exercises for muscle building at home

Together with the real decrease, many a decent profit from dry, i.e. without fat muscles still want. This objective can be achieved without a visit to the gym. The exercises on the preservation of the attractive and Reliefs of the body also enable you to burn calories, but this effect is second most important, because the focus is on the increase in the muscles and the calorie consumption is significantly increased, and then, when the person is in a state of rest.

Skaters

The movement from one side to the other, as well as forward and backwards allows the strengthening of the muscles of the hips. Similar knee bend to the left and right side should be 40 seconds before you take the steps to green the country. Do skaters need to not less than 40 seconds.

Squats

Beautiful adaptive under individual peculiarities of the preparation of the exercise. It is possible to simplify and complicate.

Execution:

  • standing, feet shoulder-width apart;
  • the hands are on the sides, front or on the back of the head;
  • move back, lower the hips and the buttocks.

The back you just keep with a small recess in the lower back area.

Attacks

Lunges

Sure those who have a beautiful and elastic hip are:

  • take a standing Position;
  • a step forward;
  • Bend the knees at a right angle, the ankles, the shoulders must be above the hips;
  • fall down;
  • back in the Start Position, repeat the same movements, but on the other leg.

The number of approaches still 3-10, increases as a preparation to a large load.

What other Workouts and exercises you can do at home?

The above-described exercises, only perform a small part of a variety of training programs that anyone who wants to lose weight, you can at home. There are also other directions, which enable it to burn calories, and classes varied, what many are missing at a certain point when self-employed Training.

Yoga

In spite of the people, to practice Yoga, you might the false impression that your deal is quite simple, since the movements of the minimum quantity, when in comparison with other types of physical exercises. Behind the apparent lightness of a huge "work" in order to burn a lot of calories. Yoga is ideal for practicing at home, consists of meditations, the control of breathing, the adoption of various postures, and alleviates body fat.

Pilates

It is wrong to believe that Pilates can only be in the gym. Enough to have a Mat and Video, underlying principles, if this technique. In Pilates there are many exercises to strengthen the muscles bark. To feel after a few hours of teaching, that the body is much stronger than in the past. Some even improve relief of muscles, can increase flexibility. In addition, in the case of a regular execution of the Pilates posture is better.

Daily diet and nutritional supplements for weight loss

Best results in weight loss are achieved when regular exercise accompanied the observance of the proper diet, and in some cases, and the use of special dietary supplements.

In order to achieve a good effect in weight-loss in a relatively short period of time, it is necessary:

Proper nutrition
  • Eliminate foods that are high in oils, sugars, fat, by you to a healthier Alternative. Instead of fast Food products, you should have a vegetable with fruit. Healthy and proper eating gives the body absolutely all the nutritional substances necessary you need.
  • Drink plenty of pure water. To maintain the balance of water, because you need to drink during the lesson, with plenty of moisture is water.
  • To abstain from alcohol. He contributes to the accumulation of body fat.
  • Food rich in protein products. Protein is an essential Element for the "construction" of the body. And since the Sport is a kind of "Bodybuilding", this substance is necessary for the growth and Regeneration of muscle fibers. In addition, a protein directly weight involved in the process of monitoring.
  • You have to take special supplements for weight loss. Fat burners if the goal of weight loss requires measures that enable faster the desired result to be achieved. These supplements have proven their effectiveness over the years.
  • You avoid overtraining. A large number of exercises is not allowed, the body recover quickly, which is also very bad.

Conclusion

To your desired weight to reach in the process of losing weight, "build" a perfect body, you must be ready for serious and fruitful work, which, of course, bring your results, and the figure is a beautiful Silhouette. Together with the effect of burning fat, by the regular execution of the above-mentioned exercises have a positive impact on the health, the risk of developing many diseases reduces.

18.09.2018