The perfect image is not created in five minutes, harmony is reached due to restrictions on nutrition and constant training of the body.
Usage in everyday life is a special set of exercises for weight loss at home for every day, for women is a great way to stay in great shape easy.
Exercises to lose weight for women
Beautiful and fit hands - the fruit of increased training.It is better to start with light warmth, but only after continuing in the main strength training.What are the exercises to lose weight?
Warm -up
The exercises to lose weight for women necessarily have various types of rotation.First, you need to straighten your hands, distribute them to the sides and place them parallel to the floor.Move your hands toward yourself 20 times, then turn your hands as often toward yourself.Without replacing postures, turning hands into the elbows and turning them in different directions 20 times.Turn straight hands, such as the "wings of Myllan" in one direction and in the other, make 20 turns in each.
Basic
To fulfill them, you need to reach small plots.The feet in all exercises are in the width of the shoulders.
- Correct your hands with weights front, place in front of you, then take them aside and lower them slowly.Repeat 15-20 times.
- After putting their hands down with weights down the body and turning them back.Turning your hands in the elbows lift weights.Repeat as often as in the first exercise.
- Hold the weights, bend your hands in the elbows so that the right angle is obtained.Lifting your hands slowly so that the elbows are on the shoulder level.And also slowly, gently lower them to the original position.These exercises can be done 15 pieces or more.
- Hands with weights to put on breast levels, so that they are in contact.Spread the arms slowly aside and the correct elbows.Then lift up, lower it and re -give to the chest.Do it at least 10 times.
The above -mentioned weight loss exercises are designed for women with medium sports training, so it is better for beginners at the first level to gradually increase the load - every day the number of repetitions.Hardiest women can do exercises for weight loss at home several times a day.
Exercises to lose stomach fat at home
Women often spend most ways in their workouts to lose stomach fat.The dream of many women is smooth and almost flat stomach.It requires special efforts and regular sports activities.If possible, you can sign up for a gym with a mentor, but you can also do exercises at home.For women to lose weight, the process of creating a beautiful stomach is very important;It is better to start with heating and then continue in basic gymnastics.
Home exercises to lose weight on the stomach and sides:
- Sit on the floor with your feet and rest on a stable object.You can use a bed, a large chair or a sofa for this.You have to put your hands behind your head, fix them and bend back, left, to the right.Make bends at least 20 times.
- Lie on your back, lift straight feet about 30 degrees.When you breathe, lift them carefully a little higher, while you breathe, lower your feet on the floor, but do not touch it.The hands lie on the floor along the body and do not leave it when they move.To begin with, 20-30 methods are enough;After a week, you need to increase to 50 pieces.
- Still lies on the back, lift your feet, bend your knees and place your feet on the floor.Fix in this position.Put your hands under your head.Lift the upper body of the body about 45 degrees from the floor and the backbone as carefully as possible.Do at least 30 methods.
- Continue to lie in the same position, lower your feet, bend on your knees, first to the side and place them on the floor.It should turn out that the body lies straight and the feet and hips are on the side.In this distorted position, pump ABS 20–25 times.Then turn your feet in the other direction and repeat all the steps.
- Bar.You have to rise on the elbows and fix the posture.Practice scissors with straight feet.The press should be as excited as possible and feel good.Do 40-50 times.
- Lies on the back, straighten your feet and put your arms along the body.Lift slowly feet and straight arms slowly, as well as shoulders and upper back.The back and the buttocks should lie on the floor.It has to force ABS as much as possible, turn when you breathe.It is enough to repeat 30 times.
Exercises to lose weight in the abdomen and sides will not be simple;On the contrary, they seem very complex, but to achieve your goal you should do everything you need.Meng can be performed to lose stomach fat in women fully at home.
Exercises to lose weight and thigh
Each weight loss workout for women should spend a lot of time in the hip and ass - one of the most difficult areas that do not want to lose weight on their own.To provide them with elasticity, you need to submit.The complexity is very simple, it is easy to do it at home with household goods.
- Heat up.It can be done by making 30 short or the same number of turns in different directions.After heating up, you can start making the main braid.
- In a standing position, with your feet a little wider than the shoulders, made half short.Be sure not fast and only with the straight back.This is important.Make short while you breathe out.Repeat at least 30 times.
- Lungs forward and to the side.First with the right foot, then with the left.Place your leg well forward, bend at your knee and hold the other straight.Sit down 15 times.Repeat similarly with the second leg.Then do the same in each direction.
- Go to all fourth, attach the position to the elbows and knees.On the other hand, take each leg to the side and lift it up.Take the butt during the exercise.Make 50 such fluctuations in each direction.
- Lie on your back with your feet bend and your feet flat on the floor.Put your hands on the floor with open palms.Lie on the shoulder blades, lift the lower part of the body as high as possible, strongly squeeze the butt.Make at least 50 lifts.
- The exercise is done, it is recommended to use balls.You have to squeeze it between your feet so that it is about the hip.It should squeeze it with inner thighs.Repeat the presses 100 times.You can also dig in this position.Also effective workout for the hips.
- For the next exercise, you need a chair.You need to kneel behind him.Hold on the back of the chair with your hands, bring your leg back as far as possible, do it 10 times and then also to the side.Repeat with the second leg.You need to keep your back straight and excited.
- Stand straight, with the back of the wall, press the shoulders, shoulder blades and hips against it.Squeeze your butt first slowly 10 times, then quickly at the same number of times.Divide slowly and fast compression.There are no restrictions on the number of repetitions.
Exercises to lose weight on foot and thigh
Thirsty and neat feet always look to be influential, no matter what their owner dresses in.Exercises to lose weight on your feet and thighs will help them make them strong and beautiful.
You can heat up before these exercises have normal short.
Set of exercises for women to lose weight in their feet:
- Sit on a flat surface, such as a hard chair.Bend your feet and do not put too heavy object (book, dumbbell) on your knees.Lift your knees slowly and hold the chair with your hands.Make 30-40 methods.
- A chair will help again.Place the straight leg on the back of the chair.Put your hands on the belt.Support for the second leg.You need to dig on your support foot and keep the ones as straight as possible.Do at least 20 short on each leg.
- Hold your hands on any fixed object, for example, a closet, which stands on one leg, take the other foot as far back as possible and lift it up, then to the side.Make 30 methods on each leg.
- Stand straight, legs together, straighten your back and rise on your toes as high as possible and then lower slowly.You can make up to 50 lifts.
- Stand up straight, put your feet together.Lift your feet at a time and bend at your knees.Spread your arms at the same time.You need to be in this position for 15 seconds.Lift each foot 20-25 times.
The above effective exercises to lose weight on the thighs will easily help you deliver your feet in their former neighbors!
Taking time for fitness is necessary for every woman who does not want to carry extra pounds on her body.Settlement for weight loss is suitable for women who do not have enough time to practice in the gym.If you exercise regularly, follow the advice and do it regularly, the effects do not take long to appear.