The sedentary lifestyle, poor diet, bad habits, the stress is reflected in the appearance and well-being. And yet they are the cause of a set of excess weight, that spoil the shape and the mood of the woman.
An effective way of burning fat for women is considered the regular exercise. The good results can be achieved and at home, without the need to visit the gym. Enough to dominate the complex of exercises for slimming, to know the characteristics of the preparation and conduct of the exercise.
The quality of heating depends on the success of the next training session. If you neglect this stage, you run the risk of injuring the muscles and joints or feeling bad during the class.
Proper warm-up includes the evolution of different groups of muscles, from the upper division of the trunk, gently moving to the bottom.
We will approximate a set of actions for the warm-up exercises:
Aspiring to the way of your dreams, not worth recalling the basic rules of the preparation and conduct of exercises. The best result in the fight against excess weight can be achieved, the combination of strength and aerobic load.
Types of training coursesThe training with weights are performed with an additional weights, and focus on the development and strengthening of the muscles. As weight the used material of sport ‒ bar, dumbbells, weights, of the extremities and of the simulators.
Aerobic or cardiovascular training, improve the experience of the blood vessels and the heart, they activate the metabolism and active account rate allow you to burn fat.
The time of realizationThe difference, what time of day it is better to spend a training session, not. It all depends on the abilities of the person: the work schedules, the day mode and the state of health.
Some trainers recommend to do exercise for weight loss in the morning on an empty stomach. This is because after a long sleep and before breakfast, the sugar level in the blood is reduced, therefore, the body is forced to draw energy from the fat, and not carbohydrates. As a result of the morning workout allow you to lose weight faster and better than in the afternoon. In addition, the load on the heart initiates all internal processes and helps to wake us up.
If you have a serious illness, especially heart, it is necessary the consultation of a specialist. It will give an explanation of the instructions and exercises in order to lose weight.
A level of charge in the morning and evening is different. In the 1st half of the day, the intensity of a training session should be very low, and in the 2nd half of a day ‒ highest.
The power before and after theOn the fact that a balanced diet without harmful of the products in a 70% affects the well-being and the figure, will tell you that to any coach.
In terms of the characteristics of the food intake before exercise, the basic rule is full "load" on protein, fiber and complex carbohydrates. Food cost to perform at least one hour before doing sport. At the time of starting the exercise should be moderate feeling of satiety.
Immediately after exercise, it is better to give preference to fresh fruits and vegetables, for example, eating a green apple. Through 30-40 minutes of eating food proteins and two hours later ‒ complex carbohydrates.
We offer a tentative schedule of training to lose weight, where each one of the days is designed for the development of a particular muscle group. Alternate these days to the uniform maturity of the problematic areas. You can perform all the exercises, and a part of them, if you are a beginner in the sport.
To do that you will need to:A workout designed to 45-60 minutes.
Day 1: Legs and glutesThis complex is designed in the reinforcement and development of the calf muscles and the muscles of the buttocks. Special attention to the more difficult areas ‒ the inner surface of the hip, "the riding pants and the buttocks.
Swaying from side to side
Stand near the wall, the increase in the socks. Lift the left leg, pulling a little to one side and pulling the sock, the other leg is resting on the tip. Running with the foot by max to one side, at the top to hold a few seconds, then slowly lower down.
A ‒ 20 repetitions on each leg 2 approach.
Mahi back
Starting position – next to the wall, on tip toes. Lift the left leg straight, pulling the sock. Take the work of the back leg until the tension in the buttock, it is kept in the air for a few seconds, return to the starting position. Smooth body, do not lean forward.
A ‒ 20 repetitions on each leg 2 approach.
Lifts legs up, with emphasis
Take the knee-elbow position, the back is smooth, the gaze directed to the ground. Preload on the left leg, pull up the socks and the levant as high as possible above the floor, keeping the posture smooth. Hold the top of the leg in a couple of seconds and lower down, without touching the knee to the floor. As weight you can use a small dumbbell – 1-2 kg, cuffs of weight or a bottle of water, which must be placed on the execution of the leg.
To ‒ 20 times on each leg in 2 approach.
The elevations of the legs on one side, with an emphasis
The initial position as in the previous exercise. Only now you will lift your leg up and to one side. To complicate matters you can also use the additional weight.
To ‒ 15 times on each leg 2 approach.
She squats next to the wall
Stand with your back against the wall, the distance between the feet no more than 5-10 centimeters. Lower the body until the thighs parallel to the floor, touching your back to the wall.
Repeat the exercise 30 times.
The elevations of the enclosure with the breeding of the feet
Lie on your back, lean extension of the foot to the wall, the arms pull over the head. As you exhale lift the body and the touch of the wall with the hands, raising with the feet side-to-side. Then, keep the feet together, return to the starting position.
Try to do the exercise 25 times.
Squat static next to the wall
Stand with your back against the wall, falling into the position of lifting so that the angle of the knees was a direct, of the scapula pinned to the wall, with one leg to another. Hold this position for 30 to 40 seconds, with support on one leg, and then at the same time, with the support of the other.
The crouch "plie" with the jump
Doing a exercise, make sure that your knees are parallel steps and did not get out of the socks, keep your back gently. Flex, in the position plié", and when you climb, make a small jump on two feet. The inhalation of low the hips until parallel with the ground. After the jump the ground with the knees bent.
The number of repetitions to 15 times.
The elevation of the leg upward with the other cross
Take the side lying position, the increase in the elbow. The upper part of the leg bend the knee and put it in front of the lower leg of the foot, you can hold with the hand. Lift maximizes the mouth of the lower leg, feel how it works the internal surface of the hip. The same procedure on the other side.
The exercise follow 15 times on each leg, a ‒ 3 approach.
The inclination of the body backwards with the knee
Stand up, knees, hands, display in front of posture smooth. The maximum tilt the body backwards without bending at the lower back. Repeat the exercise 15 times in the 2 approach.
Stretching of the muscles of the buttocks
From a standing position, legs together, tilting the body down and try to remove the palms of the hands to the floor, hold the position for 5-10 seconds and then slowly lift your body up.
Day 2: Press NoteTo tighten the abdomen, it is worthwhile to pay attention to all the parts of the press. Exercises designed for the development of the oblique, direct and lower abdominal muscles.
Lateral torsion
Lie on your back, legs bend, feet on the floor, place the hands on the nape of the neck. Lift and turn the housing alternately in different parts, with the elbow drag opposite to the tribe. Do the exercise slowly and without jerking.
Do 15-20 repetitions on each side, a total of 2 focus.
A classic of the curvature
The position is the same as in the previous exercise. Perform direct elevations of the housing.
To ‒ 30 repetitions, 2 approach.
Travel on the side of the strip
Lie on your side, the increase in grinding hand, lift the hips off the floor, with the feet together. To refrain, in the position of passed the time appointed. Then switch arms and repeat the same on the other side.
The time ‒ from 30 seconds to 2 minutes.
The returns of torque
The lying down position, with the hands at the seams, legs extended. Thanks to the tension of the muscles of the abdomen slowly raise the legs and pelvis upward, suffering the weight on one shoulder, as if he wants to leave in "the candle". Lift the pelvis as high as possible above the ground and remains in this position for a couple seconds, then come back to the initial position.
A ‒ 20 more than 2 focus.
"Fins"
The initial position is similar to the previous one. Alternatively at a fast pace, lift the legs at 30 degrees at the expense of the muscles of the press, the body tilted upwards. During the exercises, do not bend in the lumbar area and don't do pulls.
To ‒ 15 times with each leg to 2 approach.
"The bicycle"
Lying on your back, place your hands behind your head and lift a little the body on the floor. Alternatively, drag the right elbow to the left knee and vice versa. Free leg straight and parallel with the ground. The chin to the chest to not force and do not stretch the muscles of the neck.
The change of the feet was performed on 15 occasions, a – 2 approach.
The balance of the
Sitting on the buttocks, lifting the leg stretched on the floor, the arms pull out in front of them. Hold this position for about 15 to 20 sec. The breathing quiet, and the smooth back. Try to stretch the maximum of the press, keeping the balance.
Pull the legs towards the chest
Of horizontal the increase in the palm of the hand, arms bent at the elbows, calf weight, and are parallel with the floor. Lower the body and at the same time straightening the legs. When you pick up the body, legs, flex knees and pull them toward your chest. Repeat the exercise 15 to 20 times.
"The pendulum"
Lying on back, lift direct coupled together the feet. Tail low, first to the right, then left, not giving the case. Repeat 15 times.
"Climber"
Initial position – planck-live of the hands, the back is smooth, the belly is retracted, the upper part forward. With an exhalation, pull the right knee towards the chest, with the inspiration to return to its original position.
A ‒ 25 times.
Stretching exercise "Snake"
Will be back in the abdomen, and lean direct from the hands with the palms on the floor. Look at the ceiling, hands under the chest. Slightly lift the body off the ground, it is necessary to bend in the lower part of the back and feel the tension of the abdominal muscles.
Day 3: Chest and armsThe ideal of any girl is to trim the chest and arm thin. Bringing these areas in the sport-will help to these exercises.
Pushups against the wall
Get close to the wall, put the legs together and the hands lean on the wall. Moving the weight of the body on tip toes, place your hands slightly over shoulder-width apart and start bending the arms. The back, neck and feet this smooth and fixed, using only the hands.
Repeat 20 times.
The bending of the surface of leg lifts
Select any one of a flat and stable surface – a chair, a table, a sport.the platform and begin pushups. Descend down, alternately lift to the top of one of the feet.
Total of 15 to 20 times.
The change of hands with weights
Lying on the floor, take in their hands small dumbbells. Alternatively, lift and lower your hand, without touching the ground. Rate of change of the hands should coincide with the rhythm of the breath.
We meet 15 times, to ‒ 2 approach.
The French press stand
Take a dumbbell with both hands, we got her over the head and falls next to the head, and then do the line again. It can be performed both sitting and standing.
The number of repetitions – 20 times.
Alternative occupation of hand of foot
From the attack position on any foot lean bent at the elbow with the hand on the knee. With the other hand with dumbbells got to the top, after you place and we have behind the knee. Lift the dumbbell by putting the shoulder together.
Total of 15 to 20 repetitions on each hand.
Raise the arms with dumbbells lying
Lying on the back, press the scapula to the ground, in the hands of take the dumbbells and pull them apart. Hold the dumbbells, raise your arms over your chest, make a stop at the top and slowly return to the starting position.
Repeat a total of 15 times.
The rise in the biceps with dumbbells
Grab the dumbbells. Synchronously, bend your elbows, pinning your body.
A ‒ 15 more than 2 focus.
The breeding of the dumbbells to the sides
Slow and at the same time raise the arms with dumbbells to the sides.
Repeat 10 to 15 times.
The stretching of triceps
Put your hands in the castle behind the back: the right hand extends down, to the left, the one above. The maximum try with the hands to stretch the muscles. Make a stop at the position at least 5 seconds. Change of hands.
Day 4: CardioTo develop muscles, the diaphragm, the heart, as well as to remove fat deposits, it is necessary to a vigorous exercise. The total duration of any type of cardio – 15 to 40 minutes by car.
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