Gymnastics at home for weight loss. Exercises for slimming legs, abdomen, hands

To have an ideal harmonious and beautiful figure is the dream of almost any girl. But not everyone has the opportunity to spend days in gyms, swimming pools and fitness clubs.

Hoping to lose weight in a short time, many girls and women rush from the extreme to the extreme - they torment themselves with starvation, then exhausting with debilitating training. The reason is often the same: instead of responsibly approaching the issue of losing weight, we put off everything at the last moment and for a couple of weeks before the holiday or an important event, we begin to frantically look for ways to get rid of excess centimeters. Of course, this is wrong.

How to lose weight properly

In order to lose weight was consistent and effective, you need to adhere to a few simple rules:

• To refuse from harmful food - including from fatty, very salty, fried, etc .;
• Drink a lot of clean drinking water a day - at least 1.5 liters;
• Every day give the body a physical load.

If the first 2 points do not represent anything complicated and require only the willpower and self-control, then with the third point everything is quite different. Excessive workload can lead to the most unpleasant consequences or simply discourage the desire to engage in further, so the choice of exercises should be approached seriously. Often the most optimal option for those who do not have the opportunity or desire to practice in sports clubs is regular gymnastics. At home, you can perform most of the exercises that instructors offer in the gyms. And for this, no special training is needed.

How to prepare for gymnastics at home

If you decide that the ideal option is gymnastics at home for weight loss, then get ready for classes beforehand. It is best to perform exercises on an empty stomach - so you get rid of the feeling of discomfort and help the muscles stay in shape longer. Put on clothes that will not constrain movement, remove hair, so that they do not interfere.

Ideal option would be to use a special mat for classes, but if this is not possible, you can do with a carpet or an ordinary coverlet folded 2 or 3 times.

When to study, if there is no time

For those who have very little free time, the morning gymnastics will do just fine - it is not difficult to study at home, especially as it usually lasts 10-15 minutes. Just a few exercises will give cheerfulness for the whole day and help tighten the whole body. But it's important to remember that gymnastics is effective only if you practice it regularly.

Add to this a half-hour walk at a rapid pace - and the result will not be long in coming.

Another great way for those who are not ready to spend a lot of time on exercises, will be the Japanese gymnastics for weight loss. It offers the simplest exercises, but they are quite effective. Typically, the lesson lasts no more than 10 minutes. Most of the exercises are not aimed at developing the physical abilities of the losing weight, but on normalizing digestion, circulation and respiration.

Effective exercise

To exercise was effective, you need to choose a set of exercises that contribute to fat burning. Remember the school curriculum in physical education - most of the elements that we did in the lesson, are ideal for combating obesity.

For example, jumping rope helps to fight cellulite. Torsion of the hoop helps to reduce the waist, and squats pull up the buttocks. All these exercises are easy to perform at home, but it is important to remember that everything is good in moderation. Gymnastics for beginners at home should provide for a preparatory stage - you can not immediately move to heavy loads. It is better to start small and gradually increase the duration of classes. Otherwise, overworked, you can earn a trauma or lose interest in the subsequent training. It is also important to ensure that all parts of the body are evenly exposed to stress. Gymnastics at home for weight loss is most effective in an integrated approach.

Exercises for slimming legs

In order to reduce the volume of the hips and legs as a whole, it is necessary to perform a number of simple exercises. Squats are considered the most effective. Moreover, they can be different:

• A deep squat in the position of "feet on the width of the shoulders";
• Split - the upper part of the foot of one leg is thrown on the chair, and the second leg is performed squats;
• Pistol - crouching on one leg, while the second is straightened forward.

In addition to these exercises, it is also useful to practice lunges, tilting and lifting the pelvis in a prone position. All this will help tighten the muscles of the lower body and make the figure more slender and attractive.

Exercises for slimming belly

The stomach is considered one of the most problematic zones, but making it more slim is much easier than fighting fat deposits on the legs and hands. The usual pumping of muscles can contribute to an increase in the waist, so in this case it is important not to forget to constantly draw in your stomach and strain the press. This technique allows you to quickly get rid of fat deposits.

Nevertheless, there are a number of activities that help to reduce the waistline. Good results are given by raising the legs in a prone position, pulling the knee to the chest, turning and the bar. By the way, the last exercise helps not only to tighten the stomach, but also to keep the muscles of the whole body toned.

Exercises for slimming hands

An effective exercise in this case is the bending of hands with dumbbells in a standing position. It is important to keep in mind that dumbbells should not be too heavy, otherwise everything that you get is pumped up biceps. Instead of dumbbells, you can use half-liter bottles of water.

Also good is the bar on the forearms. Start with 3 sets of 20 seconds and gradually increase the load.

Inverse push-ups are more effective than straight ones. Turn your back to the chair and grip your seat. Dropping and rising, you will feel the tension in your hands, which will need to be maintained, increasing the load. Thanks to all these simple exercises for the legs, hands and stomach, gymnastics at home for weight loss will be the most effective and effective.

Respiratory gymnastics of Marina Korpan

Respiratory gymnastics is good because it can be performed even at work. And to make the classes more effective, you need to choose a technique that has received many good reviews and is really considered effective. On the Internet, you can find a lot of instructors, the main direction of which is gymnastics for weight loss. Corpan Marina, for example, writes courses on bodyflex.

This is a special breathing gymnastics, which helps accelerate the metabolism process, improve blood circulation and reduce the waist. It is believed that the result is manifested through 5-7 lessons. It's pretty simple gymnastics. At home, at work or in public transport - it can be practiced anywhere. However, the main course also includes physical exercises.

Respiratory gymnastics Strelnikova

A few other breathing exercises offer gymnastics Strelnikova. For weight loss, this system is ideal - it helps burn fatty tissues and prevents the accumulation of extra pounds. However, to get the result you will have to deal 3 times a day.

This method appeared in the USSR, and then it became quite popular. It is used not only for weight loss. Its main direction is the fight against respiratory diseases, cardiovascular diseases, sexual disorders. So, the result of training will not only reduce weight, but also the recovery of the entire body.

No matter how good the gymnastics are at home, a well-chosen diet will be a great help for losing weight. If you eat only useful food, drink plenty of water and exercise daily, the extra pounds will not last long.