The training program for weight loss at home

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.

As exercise to lose weight?

This question is of interest to all who want to be in good physical shape. Exercise at home to lose weight are able to give away the appeal of someone who does not have time to visit gyms. The specialists in this area highlight that to achieve a good result through the improved management of the alignment of a complex of strength exercises and cardio-loads.

Aerobic training are able to burn more calories in comparison with the security forces, with the same duration. However, when considering the question of the selection of the exercises, you should take into account that the intensity of the workouts increase the metabolism in the relaxation process. Thank you aerobics fat is burnt only during the workout, when the termination of this process stops. If it comes to strength exercises, the situation is radically opposite. Fat burning does not stop, even after you finish the exercises. The elevated level of metabolism is maintained over 6 hours, then slowly comes into the norm.

You need to take into account?

Training effectiveness can be achieved only subject to the following rules:

• perform a workout at least 3-4 times a week;
• perform the exercises must be no breaks between them;
• forget about reception of water in the process of training;
• reduce the time of the pauses between the series;
• emphasize the quality of the execution of the exercises and not on the number;
• more of a series of exercises, run 1-2 times a week.

To lose weight and get the maximum result possible, for the training you will need:

• convenient a soft carpet, which allows you to perform exercises on the floor;
• a small narrow bank;
• dumbbells;
• athletic footwear and apparel, which allows for the free exercise of the exercises.

The training program in the home, assumes your execution, with an interval of one day. Training to lose weight it is best to do so in the period from 11.00 to 14.00 or 18.00-20.00. The choice of what exercise is best, remember that the positive effect only in the course of 4 weeks. In the future plan of training necessary to complicate an increase of the load or the change of a complex of exercises. The specialists do not recommend that you perform interval training later, two hours before sleeping or eating.

The training begins with a warm-up, which helps the muscles prepare for the most serious of the charges, for its execution, shall be sufficient with exercises that can be remembered with a school year of physical education. For weight loss at home you need a minimum of 10 exercises that cover all muscle groups. If the problem area is the lower part of the body, is the workout program for losing weight should consist of 4 exercises for glutes & legs, 3 exercises at the top of the body and 3 of the press and of the back. This training program gives you the possibility of working the muscles of the problems of the area in the beginning in the home of a workout, when it's still full of vitality.

The number of repetitions a particular purpose. If you want to enjoy a expressed by the muscle fatigue, the number of repetitions can reach up to 20, the same amount will be needed for weight reduction. If the goal is to obtain the relief of the muscles and the tone, limit yourself to 10-15 repetitions. Regardless of the purpose, the amount of approaches 3-4.

Warming up before exercise

Start the training must be 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 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.

Stretching of the arms and shoulders

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.

Stretches for the back

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.

Stretches for the legs

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.

If the problem of the area of the belly

The belly area is problematic for the majority of those who want to get rid of the extra kilos. The most effective exercises for the press: twists and turns and leg lifts.

• The torque is performed lying on the floor. Press firmly to the surface of the floor of the back, legs, bend at the knees, place the hands on the nape of the neck, elbows dissolve in hand. On the inhalation lift the head and elbows on the floor, lift the chin upwards, in the arrangement set in a few seconds. As you exhale take the starting position of the body. Note that in the high position in the abdominal area should be communicated to the tension. The exercise is repeated 20 times.
• Weight loss program, which is done in the home, you must include all of the contrary). This exercise involves the elevation of the soil, not only of the vanes and the head, but and the pelvis. Similar to the previous exercise, number of repetitions – 20 times. Lie on the floor, while inhaling, lift the upper part of the trunk, trying to reach up to the knee, exhale down like 20 times.
• To perform the next exercise you will need a chair. Sit on the edge, try tightening the legs to touch the chin. The exercise is repeated 20 times. Sitting in a chair, rotate your trunk to the right and to the left, 15 times on each side.

Exercises to slim the buttocks

• To perform the first exercise give the foot more width to your shoulders. Foot, bends his knees. The angle should be such that it can be put on the foot of the cup and not be afraid to fall (that is to say, an angle of approximately 90 degrees). Take and you're in this reception as long as possible.
• Squat is the best exercise for obtaining the slender fries with adjustment of the buttocks. Squats, it is best to perform several sets of 20 to 50 times.
• Sit in a squatting position. Sharply jump up and return to the starting position. Jump need the highest possible. It will be enough with 20 jumps.

The size juncal in the home

Slim waist has always been the envy of the female sex. Accompanied by small efforts to the realization of the exercises, you can achieve visible results and in the home, without the need of special equipment and sharp look of the coach.

• Lie on the floor, place your hands underneath the head. The elevation must with open arms so that the angle between lower back and the floor was 45°.
• Become the back to the wall or the door. In the door at shoulder height hold the rubber mallet, or expander. The second end of the deck held in the left hand. Stretching the expander, turn to the right. In a similar way, perform the exercises with the right hand.
• To perform the following necessary exercise heavy book. Lie down on your back, laying in the belly of a book. Inhale and exhale slowly, when this book should be to maintain the static position.
• The training program for weight loss can be accomplished with the use of additional objects. For the next exercise required the fitball. Sit on the fitball, attach the feet and the back, the body should be still. Move the buttocks of the ball to the left and to the right. Check to avoid that the body is bent forward and backward. Thanks to this exercise you can activate the abdominal muscles, obliques.
• Stand, kneel, fitball place to the left. The right leg put forward, bending the knee. With the left hand to hold the ball, and the right hand, place it behind your head. It rests on the right side of work should only the body. The exercise was performed 40 times on each side.

Exercises to be flexible and lean back

• 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.

• 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 drag behind the hands held 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.
• Lie on your stomach. At the same time try to separate the hands and feet of the soil. Then 30 to 40 times.

The fight for the appeal of the hand

The training program for losing weight should include a series of exercises to the belt of the upper limbs.

• Stand up, grab the dumbbells (no more than 1.5 kg each), and lower down. Lift your arms bending at the elbows. Separate the hands to the sides and down through the sides. Exercise 10 times.
• Place your feet shoulder-width apart, lift the right hand upwards, placing it so that the elbow was at the level of the ear. Slowly bend the hand, to make your head and lower the dumbbell toward your left shoulder. In order to reduce the possibility of overload of the elbow joint, hold the elbow of the right hand with the left hand. Continuing to keep your elbow, stretch the hand.
• Take the emphasis lying. But, unlike the male counters, knees, put in the ground. Try to do push-UPS sex 10 times.

The training program for weight loss at home. The dietary recommendations.

Day 1

Breakfast: 100 grams of oats to cook the porridge and add a spoon of raisins, black coffee or green tea. Sugar not put.

The second breakfast: Kefir 1% — 1 cup of cereal biscuits – 2 pieces.

Lunch: Boil, bake or smother chicken breast without skin – 100 g of boiled rice – 100g, a tomato, mineral water.

Snack: Yogurt without any type of fillers, 1.5% fat – 125 g kiwi – 1 piece.

Dinner: crab Meat salad with rocket salad, mineral water.

Day 2

Breakfast: Boil 100 g of buckwheat, add the olive oil – 1St. a spoon of black coffee or green tea.

The second breakfast: an Apple, cottage cheese, lean – 150 g of tea or mineral water.

Lunch: steak with vegetables, mineral water.

Snack: Carrot or pumpkin, juice, juice 1 cup, cereal piece.

Dinner: Lean fish (stewed or grilled) – 200 g, vegetable salad, filled with lemon juice, mineral water.

Day 3

Breakfast: boiled Egg, piece cereal – 2 pieces, the coffee or the tea.

The second breakfast: Pomegranate, pear, and nuts unsalted – 10 parts, mineral water or tea.

Lunch: Soft cheese – 60 g of octopus salad, mineral water.

Snack: yogurt (fat 1,5%) – 125 g of vegetable salad with lemon flavour.

Dinner: milk (fat 0.55) and 2 of the protein, the onions and the tomato fry the omelette, mineral water.

Day 4 of

Breakfast: Grapefruit, porridge (with a prescription on Monday), coffee or green tea.

The second breakfast: Cheese, lean - 200g, mixed with the green, radish, and parsley, green tea or black.

Lunch: Beef (boiled or braised to the grill) – 200 g peas – 200 g of salad: fresh vegetables and the juice of lemon, apple, mineral water or tea.

Snack: Mushrooms (200 g) off along with the tomatoes and onions and season with 1 table spoon of sour cream (fat content -10%), an apple, mineral water or tea.

Dinner: Salad with vegetables and parmesan cheese, mineral water.

Day 5

Breakfast: dried apricots – 60 g of cereals, crackers, 2 pieces fat cheese, 17%) -30 g of green tea or coffee.

The second breakfast: Egg, vegetable juice – 1 glass.

Lunch: bottled water and the risotto with mushrooms.

Snack: Apple, 150 g broth, cottage cheese, green tea or black.

Dinner: Stew of fish -200 g, vegetable salad with lemon, mineral water.

Day 6

Breakfast:Porridge 100 g of buckwheat and 1 tbsp of vegetable oil, the green tea.

The second breakfast:Cheese macarella – 100 g of ripe tomatoes and basil.

Lunch:lean Fish (stewed or roasted) – 150 g, baked potato, vegetable salad and a lemon and mineral water.

Snack:an Orange, a yogurt - 125 g of mineral water.

Dinner:Shrimps peeled – 200 g of vegetable and mineral water.

Day 7

Breakfast: Skinny cottage cheese – 200 g of berries (fresh or frozen) 100g, coffee or tea.

The second breakfast: Curd (2,5 %) – 1 cup of cereal biscuits of -2.

Lunch: Beans, vegetable salad with lemon, mineral water.

Snack: a boiled Egg, tomato, apple, tea.

Dinner: Beef – 150 grams, 100 grams of salad from fresh cabbage, water.