Charging at home for weight loss. Complex of exercises

That ended the winter. It's time to hide warm things away in the closet and take care of updating your wardrobe for the upcoming summer season. But what's the surprise to know that you do not like your favorite skirts, dresses and costumes. And in most cases it is winter time that helps us to save extra pounds. But get rid of them help to charge at home. For weight loss you need to perform a number of exercises, lead an active lifestyle and eat right. More details about the options for saving the charge for slimming talking in this article.

Right attitude is an important moment in achieving any goals

If you have already decided to lose weight by the summer period, the main thing before starting a workout is to properly tune. First, find a free time when you will not be anyone and nothing to distract. Secondly, find and print a photo of your ideal, for example, it can be an image of your favorite actor or actress in a bikini. This photo is placed on the refrigerator and in the room in which you plan to do fitness.

How do I exercise at home?

When you already have the right attitude, do not forget to prepare the place and inventory for charging. For example, you need a rug, dumbbells of 1.5-2 kg, a skipping rope, a towel, a fit ball and a small bottle of water.

Those who wish can also get special gloves for sports (without fingers), which will help avoid sliding hands, for example, when training with dumbbells or while performing push-ups. And, of course, do not forget about your favorite musical selection of rhythmic and incendiary music.

Top Ten Rules for Weight Loss

In order for your fitness charge to bring maximum benefit, try to observe the following rules:

• Try to eat about an hour before training;
• In the process of playing sports drink non-carbonated water (1-2 sips at a time);
• At the end of the workout, do not eat for about 3 hours;
• Ideally, each exercise must be performed 50 times, but do this step-by-step;
• Any fitness charge starts with a warm-up (well warmed up muscles will relieve you of injuries, sprains and other undesirable consequences);
• Do physical education at least three times a week;
• Do all the exercises using repetitions, and so on.

Are you ready? Then let's go. Our training begins with a warm-up. To do this, it takes 10-15 minutes to jump on the rope, run or jump on the spot.

Short charge for all body parts

This charging stand is suitable for those who do not have the ability to jump or run to warm up all muscle groups. To perform it, you will need to stand upright and spread your legs to the width of your shoulders. Next, start making small circles with your head in one, and then in the other direction (enough at the initial stage to do 5 times). Then put the hands on the shoulders and also make a circle forward and backward (the previous number of times you can leave).

Now stretch your arms out to the sides and rotate your hands first clockwise and then counterclockwise. At the next stage, go to the elbow joints, which also recommend rotational movements.

Put your hands on your waist and twist your hips in one direction and the other. Spread your legs wide, bend forward, put your hands on your knees and start circling right and left.

Then lift first one leg and twist your feet (the exercise is performed in both directions), and then do the same with the other foot. Next, make 5 slopes in each side. This will be a short but proper charging for all joints and muscle groups. It can last from 5 to 20 minutes.

Legs lift and alternate with jumps

Immediately after the warm-up, proceed to exercises to strengthen the muscles of the legs. To do this, connect them together and in turn raise your knees to your chest. Repeat the exercise 10-15 times for each leg. Then bend the leg in the knee and unfold it in the side. After this, straighten it to the side. And the supporting leg should not bend (keep it in a straight state). Repeat all the same for the opposite leg.

The next exercise will be the legs from the karate rack (the hands are clenched in the fists and are in the chest area, the left leg in front, and the right one behind). Perform a swing with your foot (like forward), which stands behind (10 times) and repeat, changing position. Remember: the house must be charged at a sufficient amount of free space. Therefore, when making a swing with your feet, take care that during the exercise you can not have someone or anything to hurt.

The number of approaches with mahamas can be increased to three in time. And the intervals between them to dilute the imitation of jumps through the rope (if available, and this is suitable). By the way, it is during jumping rope that fat burning and muscle tightening occurs.

Squats - the best "simulator"

No home gymnastics can do without squats. This is the perfect exercise, during which all muscle groups are affected. To do this, place your legs wider than your shoulders, bend your hands into fists (hold them at chest level) and start squatting.

Pay attention to your knees. They should not go beyond the level of socks. The second important point is to crouch better near a stool, a chair or a side of the sofa. Or just imagine that you are planning to sit down on an imaginary chair. In this case, transfer the weight of the body to the heels. Crouch in stages.

On the first workout, this can be one approach and only 10 times. On the second - the same number of times, but already in two approaches, etc. By the way, to increase the load, such exercises can be performed with dumbbells. To do this, during the next prisest they must be placed on the hips or on the waist. By the way, before you do exercises with squats, you can put a fitball or a regular inflatable ball next to it.

Next, go to the wall and place the ball so that your back rest on it. Start slowly crouching, as if downloading the ball down and simultaneously keeping it by the wall. Do the exercise in two approaches 10 times.

Ballet foot plate

No charge at home for weight loss is not without exercises, the purpose of which is to pull up the inner side of the thigh. Especially when your task is to lose weight in an extremely short time. To make your thighs more slender, better than an exercise in the style of ballet "plié", you can not find it.

To do this, place your legs wide and turn the socks aside so that you get a right angle. Put your hands on your waist. Then start crouching, without lifting the heels off the floor. In the process of moving down, count to three, and when climbing upward - rise at the count of two. Execute the exercise 5-10 times for 2-3 approaches (rest between them should not be more than one minute).

The main thing in this exercise is not to overdo it with the depth of the prisest. Carry it out until your knees keep the right angle (90 º). At the same time, try to keep your back straight and do not bend very low in the lower back.

Leg accidents to strengthen the muscles

The next important exercise, included in our charging system, is attacks. It will help you to pump the front of the thigh and strengthen the gluteus muscle. To do it, stand straight.

Then lift up, for example, the right foot and step it forward, having executed a sitting on a supporting back leg. Do this exercise 10 times per foot. Remember the knee, which should not go beyond the area of the toe of the foot, to which emphasis is placed.

At the next stage, perform an attack in both directions. That is, first make it forward, and then the same foot back. Repeat 5-10 times with each foot. That's how you get gymnastics for weight loss. At home, it is much easier to perform than in a gym or fitness center.

Firstly, you do not become uncomfortable with outsiders, and you can easily concentrate on the quality of the exercise. And, secondly, for classes you do not need to wear a sports uniform and shoes. It is enough to have a comfortable T-shirt, loose trousers or shorts. On your feet you can wear socks or even stay barefoot.

Transitions between exercises

In order to load the muscles was maximum, your charging at home (for slimming it is better to perform with a certain number of approaches) may be accompanied by additional actions. For example, the gap that arises from one exercise to another can be filled with additional movements.

One of the options involves performing jumps. For example, you did sit-ups, but you still have to do two more approaches, you can fill the gap with jumps. Raise your hands up and spread your legs. Then sharply jump and simultaneously reduce both hands and feet, and then dilute them also in the jump. Perform 5-6 similar movements and go to the second, and after the third approach.

Exercises for the waist

Spread your legs wide, fold your arms crosswise and start spinning the upper part of the torso. First, bend to the right foot, then move the head and hands down, and then climb up the other leg up. Perform in both directions (5 times each).

Do not forget that charging at home (for losing weight or just to keep your figure in good shape) should not pass without water. Dampen your throat and go back to work.

Next, set the legs a short distance from each other. Hands lean against the body and start sliding one of them along the top of the thigh down. In this case, the opposite hand should go up. Change hands and repeat the exercise to the exact opposite. Do 5-10 times each side.

Exercises for feet on the floor

Stand on all fours. Then one leg and leave to stand on the knee, and the second straight at an angle of 90º. Start lifting it up, but do not lower it to the floor, but keep it on the weight. Perform 10-15 swings. Then change your foot. Ideally, you need to bring up to three repetitions of 60 times. With this exercise, you can carefully work out the front and inner surface of the thigh.

Then get back on all fours, pull one leg back and bend it at right angles. Lift it up. From the outside it looks like you are trying to reach the ceiling. Do it 10-20 times. Repeat the same with the other leg. In this exercise, not only the hips but also the gluteal muscles work.

Exercises for the press on the floor

Lie on your back and bend your knees, and put your hands on the back of your head. Start twisting by lifting the upper half of the trunk upward. Do it 10-20 times. Then, bend one leg in the knee and lay it on top of the other. Now try to rise and reach the knee of that leg, which will be on top, the elbow of the opposite hand. Change your legs and sides. So you will make the oblique abdominal muscles work.

Stretching and relaxation

Climb up and sit with your legs straight. Stretch your toes with your hands. Then spread your legs to the sides and bend alternately one way, then the other. Fold your legs with a "butterfly" (your feet together, and your knees apart) and lightly sprinkle them. Raise your hand up and connect it with the opposite hand behind your back. Change the position of the hands. Lay down on the floor and relax. In yoga, this exercise is called "shavasana." To achieve the full effect, you can cover your eyes for a while.

So our gymnastics for weight loss is over. At home, as you can see, it's not hard to do. The main thing is, follow our advice and stick to common sense. Do not overexert yourself. In time, relax and do not forget to stretch out at the end of the charge.