Look slender and beautiful wants every girl, and here is to a healthy and sporty life-style, low-force, not many.
Even if you are not a fan of dance or aerobics, do not visit the gym, you can have a neat and trim figure. To do this, it is necessary to pay the practice of sports for 20-30 minutes a day.
You need to take care of your body and spoil you with good health, as well as excellent views to the outside.
Here you will find a series of exercises that help to lose weight at home without the need of simulators. Knowing, you can draw up your own training calendar.
Before you begin the workout, you should perform warm-up exercises . She will help you to warm up the muscles and joints, and also protects from damages and injuries.
Start should be from the top down, gradually going to heat the neck, shoulders and hands to the back, the buttocks, the hips, the knees and the soles of the feet.
If you do not know how to heat no matter. Begins to make circular movements of each joint. First in one direction, then in another. Work through the therefore, all parts of the body.
Then, worth thinking about that heat. To do this, strongly rub the palm of the hand, until they are hot. After this, to warm up to the face, the neck, the ears, the nose. In addition, warm and the palms of the hands to rub all over the body, from the head to the feet.
Follow the rotation of the shoulders forward and backward. You can rotate the shoulders to the tail, and at the same time. The arms remain straight, the brush pick-up mode, as if they were in a support (for example, if you are relying on the table or machine), hand muscles will work more efficiently. We rotate the elbows in opposite directions. In addition, we rotate the hands, zipper on the cuffs.
Become exactly. Begins to develop toward the right and to the left. In compliance with the specifications, the part of the trunk that is located below the waist, and the feet should stay in one place and not move.
At the time of torque, the muscles of the neck must not strive. He always looks from the front, any side or twisting. Do 20-30 sheets.
The following year is presented in the preparation of the lower part of the back, including the kidneys. Stand exactly. Begin to rotate the body around its axis with a circular motion to the left. Do it 10 times and it starts to repeat on the opposite side.
By the side of which should be the movement of a boxer in the ring, that deviate from the blows of the opponent. As in the previous exercise, the hips and the feet should stay in place.
The foot heat as well: we put the sock on the ground and rotate the foot into different parts. Becoming in the toes of both feet, the increased and iran, not rely on the heel. Do it several times.
To complicate the task and make a workout more effective, raise the feet as high as possible and flex with the foot, without bending the back.
Thus, the warming has ended and it is time to start the techniques essential. Below is the complex effective for weight loss at home.
You can perform these exercises with a rubber band, as shown in the image, which will significantly improve the results:
No. 1. For the first exercise lie on your back, by pulling the hand. Bend at the knees. Then, rhythmically lift the pelvis as high as possible and down him, trying to remain upright for as long as you can.
To complicate the exercise of one of the legs, standing on the ground, can be lifted or put on the knee of the other leg. This will help you to strengthen the back and strengthen the abdominal muscles.
No. 2. Of that same provision, raise a direct hand upwards, and then lift the legs straight. Do it in a way that the thighs came off the ground. Slowly lower the legs.
Now stretch out after the hands high, trying to get off the ground the upper part of the casing. In compliance with this order, try to repeat the exercise several times.
No. 3. Lie on your stomach. At the same time try to separate the hands and feet of the soil. Then 30 to 40 times.
Adequate nutrition, and not least important component of the process of weight loss, physical effort. Of what and in what quantity You eat, depends on Their result, therefore, if You want the reflection in the mirror the beginning of the delights You must follow the following principles.
Calculate the amount of calories at night you need to lose weight, it can be of the following formula:
(655+ (height, cm *1,8)+ (weight*kg x 9.6)-(age*4,7))*the rate of activity
This factor is:
Slimming of received figures must be subtracted from 400-500.
Example: the growth of 167 cm, weight 55 kg, 25 years of age, the activity rate of 1.55.
(655+167*1,8+55*9,6-25*4,7)*1,55
Deduct 500, and it turns out that to lose weight safely in these sessions is necessary to eat 1617 calories a day. Naturally, to calculate the calories up to impossible, but try to keep the account accurate.
The protein must be 30% to 40% of the total calories, fats 15-20%, and carbohydrates - up to 30-40%. The food which contains mainly carbohydrates, try eating in the first half of the day or at lunch. At night, it prefers the protein to the diet.
Products with high protein content are:
If You want to lose weight, you have to give up sweets, fast food, sweets, soda and piled juices, mayonnaise, oils and grilled. Despite the fact that everyone knows it, few are of good faith for this principle and, in consequence, continues to lead hated kilograms.
By the way, almost all the harmful effects of an alternative. Thus, in the tea you can add substitute in place of sugar, and the salad, put the Greek yogurt, no less tasty, the salad with mayonnaise.
Rare power causes a slowdown of the metabolism, therefore, to speed up the metabolism, there is often, not to exceed the daily norm of calories.
The consequences of mono-diet may be more negative. In the best of cases, is the reduction of the rate of metabolism, and the return of the ancient (if not in large amounts after the diet.
