Not all people have the opportunity to play sports in the pool, gym or stadium. There are many reasons for this - work, lack of money, the distant location of sports centers or small children who need an eye and an eye. But there is a way out of the situation, and this is home fitness, however, for the desired effect, it is important to conduct classes correctly. This will help a set of exercises for weight loss at home, which contains all the necessary recommendations for the quality performance of all elements of the workout. Let's start

Simple and effective exercises for beginners

Each person starting to exercise, should give himself a minimum load during. A great option for the first few weeks, until the muscles get used to working - this is training up to three times a week, lasting no more than half an hour, but not less than 15 minutes. The training should consist of warming up (it can be dancing, jumping, short warm-up), parts with exercises and ending with a stretch, which will prevent the onset of krepature (muscle pain after intense training).

Over time, it will turn out to increase the lesson time to about forty to fifty minutes, and perform up to 5 such workouts per week. After a month, it is better to replace the set of exercises or to vary it so that the muscles do not get used and continue to develop. If the goal of sports is losing weight, then it’s extremely important to adhere to healthy eating. To simultaneously build muscle, you should enter the diet a large number of   squirrel. What exercises are suitable for beginners:

• Squats This is one of the most effective activities for beginner athletes. How to perform classic squats: stand straight, posture should be straight, the direction of the knees - forward, arms down. Then begin to squat so that the hips form a parallel with the floor, and the knees do not go beyond the border of the feet, hands during the exercise rise forward. Keep your back flat. As you exhale, return to the starting position.
• Walking on the spot. This exercise will allow you to effectively burn fat, using almost all the muscles of the legs, abdomen, back. How to do it: walk in place, raising your knees high in motion. It is advisable to take at least 10,000 steps a day, but you can start with a smaller number. The advantage of this activity is that it is convenient to do while watching your favorite series.
• Bike. The benefits of this exercise have been known since childhood - it strengthens the legs and muscles of the abdomen, contributing to a beautiful relief body, helps to lose overweight. It’s good to do a “bicycle” slowly to create maximum load, first three approaches, including fifteen “pedal turns”, then increase to 25.

• "Vacuum" belly. If, during weight loss, the stomach acquired a slightly saggy, elongated appearance, “vacuumization”, a simple effective exercise, will significantly tighten the skin. Starting position: back straight, arms at the waist, legs shoulder-width apart. Take a deep breath, drawing in your stomach as much as possible. Exhale while completely relaxing your abs. Perform within 5-10 minutes.

A set of exercises for women for every day (photo)

Each girl wants to have slender legs, a flat tummy, beautiful arms and an even posture, but without training and a set of exercises, this is difficult to achieve. The following selection of simple daily elements of classes with a photo will help women achieve the best result and get the desired body. Gradually, the number of approaches will increase.

For the muscles of the abdomen and sides

Torsion of a hula hoop will help to make a beautiful waist - at least 10 minutes. Also, classic press exercises should not be ignored:

• The initial position is lying on your back, hands in the lock under your head, legs bent.
• On inspiration, you need to rise with a flat back, touching the chest of the knees or reaching the perpendicular position of the body to the floor.
• As you exhale relax.
• To train the lower abdominal muscles, it is necessary to recline on bent arms at the elbows, then raise the legs by about 45 degrees. The first time to do 2 sets of 15 times. See the photo.

To strengthen the buttocks and inner thighs

To strengthen the buttocks, squats will be extremely effective, the technique of which is described in detail above. Inner side the hips are pumped as follows: put a chair 40-60 centimeters high, lie on your side. One leg should lie on the floor, the foot of the other leg on a chair. Keep your balance with the press. Raise your lower leg to the chair seat - several sets of 10 times. What the exercise looks like, look at the photo:

For arms and back with dumbbells

A classic exercise that helps strengthen arm muscles is raising your arms with dumbbells to your collarbones. How to perform: take dumbbells, lower your hands, stand straight. Inhaling with average speed   first raise one hand parallel to the clavicle, therefore the other. The second exercise with the same starting position. As you inhale, slowly raise your arms to the sides until they are at neck level. Exhale, lowering your hands.

For slender legs

To achieve slender legs will help a simple, fun exercise "bike", described above, as well as swing legs. It is necessary to perform such an element of training lying on one side, one hand holds the head, the other stands in front of the chest. With an average speed, you need to lift the upper leg in one approach about 15-20 times. Then change position, repeat the same with the other side. It will also turn out to do the mahi forward - then other muscle groups train.

Home weight loss exercises for men

Many men after twenty years, especially getting a sedentary job, face a problem excess weight. Exercises designed specifically for male training will allow the stronger sex to return a beautiful figure, pump up muscles, improve the overall tone of the body. Classes with exercises that need to be carried out at first:

• Running in place with high knees. Such cardio training is one of the best ways to lose weight and strengthen the body as a whole. You will have to do the exercise for about 15-20 minutes, because fat begins to "burn" only after 10 minutes of training.
• Jumping It will be possible to practice jumping using a jump rope (at least fifty times) or simply on the spot (starting a hundred times).

Any exercise begins with a warm-up that lasts about 10 minutes. It is not recommended to eat two hours before training and one hour after. You should also keep some water with you during intense training to avoid severe dehydration. Watch the video for a set of simple but effective exercises   for weight loss men:

Can I exercise after childbirth?

After childbirth, a week or two (depending on the state of the newly minted mother) is allowed to exercise, but it is important not to overload the body. Light yoga classes, some Pilates exercises, as well as light fitness loads are suitable. Watch the video: complex simple exercises   for weight loss at home, which shows in detail what physical activity will be optimal in the first time after the birth of a child:

Video: how to quickly pump up a girl?

Abdominal exercises help in short time   make the girl’s figure more attractive, contribute to the appearance of a flat stomach, thin waistand also develop back muscles. There are many options for such training. Watch the video on how to do exercises that create beautiful relief muscles of the press:

Video: how to lose weight with fitball to music?

Fitball is a large ball that can be of different diameters - from forty-five to eighty-five centimeters. Such an interesting invention contributes to the training of almost all muscle groups, depending on the type of exercise, such as aerobics. Want to see a set of fitball exercises for weight loss at home, where a girl shows how to use a large gymnastic ball to train different muscle groups? Watch the video:

Of course, every woman dreams of an attractive figure. Given that in recent years, attractiveness is understood as a rare combination of feminine forms and a path to beauty - these are long months of working on yourself at home or in the gym. The second option involves the availability of free time, financial resources and a certain amount of self-confidence. If the gym does not suit you, it does not matter: there is an effective home. For women who have not played sports before, it will be a surefire way to find the desired forms in the comfortable atmosphere of their own apartment.

Push ups

Many girls hate push-ups since school time. This is not surprising: in physical education classes a rare teacher monitors the correctness of the classical exercises. Most simply allow students to squat, push-ups and lunges - and as a result, squats lead to an increased risk of knee injury, lunges do not bring any effect, and push-ups ... Students simply do not know how to push-ups. And even those who have already achieved significant advances in sports in adulthood, sometimes can not perform a couple of repetitions of this simple exercise for women. So what's the deal?..

For some reason, push-ups are believed to train hands. Distract from this large-scale delusion and remember: they train not the arms, but the muscles of the chest and abs. To return from the spin to the starting position, you need to use the muscles, and not just straighten the elbows, laying on them the full weight of their own body. Ready?..

How to push up correctly

Stand on all fours and place your palms so that the distance between them is greater than the width of the shoulders, and the hands should be in line with the shoulders. Fold your legs together and lift them to rest only on your socks and palms. Lower your body until a couple of centimeters remain between the chest and the floor, then straighten your elbows and return to the starting position.

During this exercise for women, the hips should always be raised and the body tense.

Plie

The second name for this exercise is Sumo Squat. It can be done with dumbbells (deadlift), but for beginners it is better to start with the simplest version, which does not require additional equipment.

A simple but amazingly effective movement gives shape and strengthens the lateral muscles of the buttocks. Perform it more often, and together with tightened buttocks you are guaranteed.

Stand and spread your legs wide. Feet should look in different directions. Lower your torso, bending your knees until your hips are parallel to the floor. Hold in this position, and then slowly raise the body back to its original position.

French Triceps Press

If you think that exercises for women at home should be limited to training the abs, chest and buttocks, take a closer look at your hands. Well, if you admire the long fingers and thin wrists, but how do your hands look higher? Do you choose clothes with sleeves only because the shoulders and forearms seem very puffy (note: this happens with “thin women”)? Ladies, complexing about their forearms, often buy dumbbells and try to "pump up" the biceps. This is a wrong move, since the appearance of the upper part of the arms is responsible for completely different muscles - triceps, for the training of which separate exercises for women are provided. You can perform them at any time, since these simple movements do not require much effort.

The correct bench press technique

For the French triceps press, take the pose characteristic of classic lunges. Heels should rest against the floor. Bend over the knee set forward and raise your hand with the dumbbell up and back so that the top of the dumbbell looks at the ceiling. Raise and lower your hand 30 times on each side. The optimal weight of the projectile is one kilogram.

Step up

This movement is not always included in standard home exercises: women in gyms are asked to work with step platforms or benches in order to perform it correctly. However, the availability of special equipment in fact is completely optional; it is enough to have a stable solid object at home, on which you can safely rest your whole body. Fit, for example, a reliable stool. In extreme cases, you can use upholstered furniture like a sofa.

Step-up is designed to train the gluteus maximus muscles, as well as the muscles of the hind femur. It noticeably tightens the buttocks and allows you to give your legs a more harmonious shape. In addition, quadriceps are actively involved in this exercise for women, since in the process you need to straighten the knee under resistance.

How to do step-up

Stand in front of a step or stool and firmly place your left foot on it. Straining only the muscles of the left leg (and secondly - the body), raise the body until the leg is completely straight. Lower your torso back down until the right foot touches the floor and repeat.

It is important that the body is tense all the time, and the chest is straightened. Keep your balance while avoiding excessive forward or backward bends.

Bridge

This is the name of not only a gymnastic figure, but also a physical exercise that is simpler in terms of technology. The bridge is ideal for pumping buttocks. In addition, the regular implementation of this element will help keep your back healthy and avoid pain.

Lie on the floor on your back, bend your knees and firmly rest your feet on the floor. Raise your hips so that the body from the shoulders to the knees forms a straight line. Hold in this position, then lower back to its original position.

Arm Raised

It is enough to tear one arm off the floor in the “plank” position so that an effective exercise finds a new, even more powerful effect. This option of static muscle tension improves posture and strength of the muscles of the body, makes you feel better, appear taller and feel sincere self-confidence.

Begin to take a position for push-ups, but bend your elbows and lean not on the palm of your hand, but on your forearm up to the elbow. The torso should form a straight line from the shoulders to the ankles. Tighten the press and keep the current position of the hips. Raise your right hand directly in front of you, and when you raise your hand, the shoulder blades should be laid back and down. Hold the modified bar for 5-10 seconds, then lower your right hand and raise your left.

Shoulder stand

The best exercises for women at home are based on yoga asanas. As you know, yoga works wonders in terms of restoring the physical and mental harmony of a person, maintaining a balance between the inner and outer world. In addition, inverted positions can significantly reduce the unpleasant effect. " orange peel", appearing on the buttocks with cellulite. Experts recommend doing a shoulder stand or at least five minutes to rest, legs on the wall, every night before bedtime.

Lie on your back and lift your legs and buttocks off the floor. Continue to lift them and wind them behind your head until the socks touch the floor. Place your hands under your back for support and straighten your legs in the air, creating a straight line from the shoulders to the ankles.

Remember that while standing on your shoulders, your neck should remain relaxed. Try to hold this position for at least one minute, then slowly return to the lying position on the floor.

Full training

In order to set the main "female" muscles a good load, perform the whole complex of the above exercises. Each of them must be repeated ten times and a total of three sets. It is advisable to carry out cardio intervals between different positions and movements (running or walking on the spot, jumping rope), and not rest, since only constant movement and alternating strength training with cardio elements can guarantee you fast and satisfactory results. In addition, women burn maximum calories only when combined with endurance training.

If you want to focus on a specific problem area, select the exercises you like and include them in your usual complex. It is good to alternate dynamic elements with static stress (for example, move from a bar to push-ups or vice versa; from exercises on the press to a stand on the shoulders or vice versa). The main thing is not to forget that human body constantly improving, which means that soon he will need more intense and complex loads.

A set of exercises for weight loss: abdomen, legs, hips, buttocks, arms, back and face

Along with a healthy and balanced diet, a correctly formulated complex for successful weight loss is crucial in achieving the intended goal.

They want to know what specific types of physical activity will help them deal with extra pounds more effectively than others.

So, are you ready to see a complete list of magic exercises for the main problem areas of the body that will help you get in good shape, successfully lose weight and maintain your result in the long run? Then let's start!

A set of exercises for weight loss

It may sound too fantastic, but even a few extra pounds, not to mention the development of the initial stages of obesity, can contribute to the negative impact on general state   body health.

This is especially dangerous because most of the excess weight is transformed into deep layers of visceral fat, the reserves of which encircle all internal organs and affect the functionality of their work, which often translates into an increased risk of stroke and heart attacks.

Exercise aimed at the abdominal muscles will certainly help you reduce the risk of developing these diseases and significantly increase your self-esteem and satisfaction with your own appearance.

But remember! Strength exercises for quality will be small, since they are still an anaerobic load, therefore, to achieve the best results, strength training must be combined with aerobic.

Now let's talk about the most effective exercises:

“Stand on a chair”

Execution technique:

1. Sit on a sufficiently stable chair or stool (but only on four legs) and grasp the edge of the seat with your palms, the phalanges of the fingers are directed forward.

2. Tighten the abdominal muscles with force and lift the feet 5 to 10 cm from the floor. And then, tear off the buttocks from the surface of the stool, keeping the balance of the body only on the hands.

3. Stay in such a "suspended" position for as long as you can (try at least 10 to 12 seconds).

4. Slowly sit down on a chair, rest a bit and repeat the stance again.

5. Perform the exercise cyclically for 2 to 3 minutes.

Side twisting

Execution technique:

1. Kneel down, turn the torso 90 degrees to the left and rest your right palm on the floor.

2. While maintaining body balance, slowly stretch your left leg behind you.

3. Fold the left hand behind the head, the elbow stretches clearly to the ceiling.

4. Then slowly begin to raise the extended leg as far as possible, while straightening the left hand towards the foot, as if trying to reach it.

5. Slowly lower the leg to its original position and repeat lateral twisting another 8 to 10 times, and then perform the exercise from the other supporting leg.

"Book"

Execution technique:

1. Sit on a training mat, pressing your knees to your chest, hands on the sides of the body.

2. Lie on your back, keeping your legs bent, palms down.

3. Exhale, slightly raise the head and shoulders above the mat, tighten the abdominal press with force and begin to vigorously move your hands up and down (amplitude 10 - 15 cm), while straightening and bending your legs back in front of you.

4. Breathe slowly: inhalation takes 5 hand movements, the same amount of breath and exhale. The chin is always pressed to the chest.

5. Perform 100 repetitions or 10 complete breathing cycles. Make sure your abdominal muscles are always in tension.

Cross to Cross Rises

Execution technique:

1. Stand on all fours, the line of the arms and hips is strictly perpendicular to the floor plane.

2. Raise your left hand in front of you, and extend your right leg back to a level until a straight line with the body is formed.

3. Hold this unusual body position for 3 - 5 seconds, and then repeat the lifts from the opposite side.

4. Perform 20 to 25 repetitions, constantly alternating sides.

5. More difficult option: additionally touch the elbow of the knee of the opposite leg before returning to the starting position at the end of each phase of the exercise.

"Plank" on outstretched arms

Execution technique:

1. Take the starting position on the mat, as during normal push-ups, the line of the hands is perpendicular to the floor plane.

2. Hold this body position for 30 seconds, additionally tensing the abdominal muscles. The body should not bend (neither up nor down) and is a single straight line.

3. Over time, you will be able to keep this position from one minute or more.

4. As a complication, try to do a stance with only one arm and one leg opposite it.

Twist Squats

Execution technique:

1. Stand straight and stretch your arms straight in front of you, legs shoulder-width apart.

2. Start squatting, bending your knees strictly to an angle of 90 degrees, while turning top part   body to the left.

3. Return to the starting position and repeat the squat with a turn to the right.

4. Please note that with the movement of the foot, like the knees, they remain directed strictly forward, and with turns only the upper part of the body rotates.

Towel lifts

Execution technique:

1. Lie on a training mat and rest your right foot with your straightened leg in a folded towel or scarf 1 m long, the left leg is bent at the knee.

2. Holding the ends of the scarf in both hands, lift your right leg up.

3. Slowly, fingering your scarf, pull your torso up as far as possible. At the highest point, hold for a few seconds and return to the starting position.

4. Perform two sets of 10 to 12 repetitions for each leg.

Ballet turns lying

Execution technique:

1. Sit on the floor and stretch your legs forward, pressing them tightly to each other.

2. Lean back to form an angle of 45 degrees.

3. While holding the abdominal muscles in constant tension, raise your both hands above your head, like a ballerina. Then slowly turn the upper body to the right and touch the floor with your right palm, hold for 3 - 5 seconds, and then make a similar turn of the body to the other side.

4. Make 2 sets of 10 to 12 turns in each direction.

Knee to chest

Execution technique:

1. Lie in the center of your training mat, legs bent at the knees. Raise your head and shoulders and press your chin to your chest.

2. Inhale and start pulling the right leg bent at the knee to the chest, putting the left hand on the shin and the right hand on the knee.

3. At this point, lift your left foot about 45 degrees from the floor plane.

4. Hold for 3 to 5 seconds and repeat the pull from the other leg. In total, do 8 to 10 repetitions for each side.

Cobra Pose

Execution technique:

1. Lie face down on the training mat, place your palms near your chest.

2. When pushing your hands off the floor, raise your head, shoulders and chest as far as possible, bringing the shoulder blades together.

3. At the point of highest voltage, hold the Cobra pose for 8 to 10 seconds, and then slowly lower yourself. Repeat 10 to 12 times.

4. To increase the effectiveness of the exercise, at the same time as lifting the upper body, raise your legs.

Abdominal Slimming Exercise Video

Useful video for losing weight,
  article)
P.S.   Also take into account the following fact - if with regular exercise, you do not follow the basics of a healthy one, then expecting positive progress would be, at least, stupid.

After all, losing belly fat also requires a change in your daily diet, which must necessarily include many of these healthy productslike vegetables, fruits, nuts and nonfat dairy products. Also add lean protein sources, whole grain carbohydrates, and healthy omega-3 fatty acids.

A set of exercises for weight loss

Fat deposits concentrated in the legs do not affect your health as actively as visceral fat in the stomach, but they can also cause the development of complexes and dissatisfaction with your own body.

The combination of a low-calorie, but always balanced diet with daily physical activity will help you achieve the best results.

The following program of targeted exercises will help you not only in, but also allow you to tone the main muscle groups of the lower body. Using your own weight and free weights (in this case, dumbbells) will be enough for a full and high-quality training of the legs.

Split squats

Execution technique:

1. Stand with your back to the chair (at a distance of about one and a half meters), hands on your hips, stretch your left leg behind you and place the upper part of the arch of the foot on the chair seat.

2. Squat, bending the leg in the right knee to a right angle (90 degrees). To complicate the exercise: after each full squat, perform a partial repeat, dropping down to a total angle of 45 degrees in the knee of the supporting leg.

3. Do 15 to 20 repetitions and swap the position of the legs. Only 2 - 3 sets.

Sissy squats

Execution technique:

1. Stand straight, put a fairly stable chair nearby and hold your back with your right hand, feet shoulder-width apart.

2. Climb to the toes (the heels do not touch the floor) and bend the knees at an angle of 90 degrees, while tilting the body backward by 45 degrees (so that the body forms a straight line from the knees to the shoulders), the abdominal muscles are tense.

3. Return to the starting position and complete at least 3 - 4 sets of 20 repetitions.

Pistol Squats

Execution technique:

1. Stand straight, arms bent at the elbows, keep straight in front of you, legs shoulder-width apart. Lift your right foot forward a few centimeters from the floor.

2. Perform a squat, bending your left leg in the knee to an angle of 90 degrees (or how much you can) at this time, lifting your right to the hip level. The easier the exercise is, the closer the heel of the raised leg is to the floor.

3. Do 15 to 20 reps and continue to squat with the other support leg. Only 2 - 3 sets.

Squats with a glass

Execution technique:

1. Stand straight, in front of the chest in your hands hold one dumbbell vertically (like a glass), your elbows are bent and set apart, your legs are slightly wider than shoulder width apart.

2. Do the usual squat to parallel the hips with the floor surface. To complicate the exercise, repeat the following: keeping the weight of the dumbbell in one plane, lower yourself to the bottom of the squat and begin to perform small springy jumps.

3. Perform 2 to 3 sets of 20 to 25 repetitions.

Trilateral lunges

Execution technique:

1. Stand straight, place your hands in front of the chest, legs shoulder width apart. Lunge deeply forward with your left foot (knee bent 90 degrees) and return to the starting position.

2. Then lunge with your left foot to the left, while the toes are directed strictly forward and the left knee is bent 90 degrees. Return to starting position.

3. Finally, finish the exercise with a lunge backwards from the left foot to complete one cycle completely. Repeat the sequence with the right foot.

4. Perform 2 - 3 sets of 15 - 20 repetitions (cycles), alternating sides.

"Good morning"

Execution technique:

1. Stand straight, holding the dumbbell with both hands, place it in the chin area, elbows look down, legs shoulder width apart.

2. Keeping your legs straight and clearly supporting your arms, tilt your upper torso forward until your back is parallel to the floor plane.

3. Return to starting position. Only 3 - 4 sets of 20 repetitions.

Pendulum on one leg

Execution technique:

1. Stand straight, with dumbbells in each hand, palms facing inward, legs shoulder-width apart.

2. Begin to bend forward while stretching your left leg behind you until the straight line of the body becomes parallel to the floor plane.

3. Return to the starting position. And do another 20 inclines, and then do the exercise from the other leg. Only 2 - 3 sets.

Hamstring Stretch

Execution technique:

1. Lie on your back on a slippery floor, hands on the sides, legs straightened, a towel placed under the heels.

2. With a muscle effort, begin to slowly pull the heels to the buttocks, gradually raising the hips until the angle at the knees becomes straight and the body forms a single straight line from the shoulders to the knee joints.

3. Allow the feet to return to their original position. Do 2 - 3 sets of 20 repetitions.

Three-sided toe lifts

Execution technique:

1. Stand on a stable step platform or on the bottom step of the ladder, feet shoulder width apart, keep the body balance, leaning on the first third of the feet.

2. Turn your feet 45 degrees inward and begin high rises on the toes, lowering the heels as deep as possible (below the platform level). Do 15 to 20 repetitions.

3. Then return to the starting position and turn your feet 45 degrees outward. Perform another 15 to 20 repetitions.

4. Return to the starting position and complete the exercise by lifting the toes alternately on each leg (at this point, take the second back a little). Do 15 to 20 repetitions and change the “working” leg. Only 2 - 3 sets.

Leg Slimming Exercise Video

(more materials in the category Useful video for losing weight,
  article)
P.S.   Before starting a workout, it is very important to conduct a quality workout (or), which will prepare your body for physical activity and significantly reduce the risk of injury.

This is best done with 5 to 10 minutes of aerobic activity at a moderate pace: in the gym you can use an exercise bike, treadmill or orbiter, and at home, brisk walking on the spot or unhurried jumping rope will be useful.

A set of exercises for weight loss

If you are faced with the problem of excess weight in the hips, then, as a rule, its main reason is a violation of the energy balance in the body.

In other words, your body consumes with food large quantity   calories than it is necessary to maintain the basic functions of the body, so the extra packages of energy begin to be deposited in the form of fat, which leads to its increase throughout the body, including on the hips.

If you want to solve this problem once and for all, then you need to focus on the next program of exercises for weight loss in the hips, combined with a sufficient level of aerobic activity (any activity that causes your heart to contract faster).

Squats near the wall

Execution technique:

1. Stand near the wall and place a training ball (fitball) between it and the bend in the lower back.

2. Keep your back straight, feet shoulder width apart.

3. Start crouching, bending your knees, until the line of your hips is parallel to the floor plane. Hold at the bottom point for 3 - 5 seconds, and then with the efforts of the muscles of the legs rise up.

4. Perform 8 to 12 repetitions, rest for 30 seconds, and then do the same.

Rack "Flamingo"

Execution technique:

1. Holding the dumbbell in your right hand, put your left hand on your thigh.

2. Tilt your upper torso forward while raising your left foot behind you and straighten your right arm forward.

3. Turn your right hand palm up and bend at the elbow, further straining the muscles of the biceps.

4. After this, use your left foot to make 12 pendulum movements up and down (amplitude 15–25 cm), for a more stable position, slightly bending the supporting leg at the knee.

5. Repeat the Flamingo stance with the other leg. Only 5 - 6 circles.

Plyometric squats

Execution technique:

1. Stand straight, arms extended in front of the chest, legs shoulder width apart.

2. Sit down, bending your knees, until the angle in them reaches 90 degrees.

3. Using all the strength of the legs, make an explosive jump up as high as your physical fitness allows. Be careful when landing on the floor (keep your knees slightly bent).

4. Do 3 sets of 8 to 10 repetitions.

Circular leg rotations

Execution technique:

1. Lie on a soft training mat, hands on the sides, palms looking down.

2. Lift the left leg up so that the elongated foot is clearly directed to the ceiling and slightly turned outward.

3. Inhale and begin to perform circular movements with your straight leg: 7 times in a row and 7 times in a counterclockwise direction.

4. Rotate with the other leg. Only 5 sets.

Dumbbell Lunges

Execution technique:

1. Stand straight, in the hands of a pair of dumbbells weighing 3-4 kg, legs shoulder-width apart.

2. Take a deep step forward with your left foot, bending it at the knee. Go down until the right knee almost touches the floor.

3. Hold your torso perpendicular to the floor plane, the weight is evenly distributed between both legs.

4. Continue lunging with your left foot for 30 seconds, and then transfer the load to the other foot.

Complicated Option

1. Keep the dumbbells at shoulder level, palms facing forward.

2. Perform alternating lunges for 60 seconds.

3. Add biceps curl at the time of return to the starting position after each of the repetitions. Plus, during the active phase of the exercise, press the heel of the front foot into the floor with force.

Toe Squats

Execution technique:

1. Take the “Chair pose” (from the arsenal of yoga), tighten your abdominal muscles and raise your arms with dumbbells over your head.

2. Stand on your toes and, keeping your balance, start shallow squats (lower and raise your buttocks by 10 - 20 cm.).

3. Take your time and keep your balance when squats. Perform 10 to 12 repetitions.

Salutation to the Sun

Execution technique:

1. On the training mat, stand at full height, legs together, arms on the sides, the weight is evenly distributed on both feet.

2. Take a deep breath and slightly raise your chin, while straightening your arms above your head and slightly bending backward.

3. Clasp your palms above your head and pull your arms up (Standing Mountain posture).

4. Exhale and lower your arms to the sides, while bending the upper body forward and down, until you brush the floor on both sides of the feet.

5. While holding the position of the hands, bend the right leg in the knee in front of you, and extend the left leg behind you (as in lunges) to create useful tension in the muscles of the back or hamstring.

6. Take your right leg back as well and begin to lift your buttocks up without taking your feet and hands off the floor (Dog pose with his face down). The breathing is uniform and unhurried.

7. Bend your knees and place your palms on the floor shoulder width apart. Leaving your buttocks raised to the top, bend your back well and also press your elbows, chin and knees to the floor.

8. Then relax and lie on the floor, rest your palms on the floor and raise the upper body as much as possible, bending well in the spine (Cobra pose). The legs are pressed to the floor along the entire length, the balance of the body is maintained with the hands.

Plie squats

Execution technique:

1. Stand straight, arms calmly hanging down on both sides, legs slightly wider than shoulder width apart, feet slightly turned outward.

2. Stretch your arms straight ahead and start squats.

3. Go down as deep as you can. At the bottom point, squeeze the buttocks further.

4. Perform plie squat for 2 - 3 minutes.

Alternate Dumbbell Squats

Execution technique:

1. Stand straight, with 3 to 5 kilogram dumbbells in your hands, feet shoulder width apart.

2. Bending your knees, lower your body down until the hips line is parallel to the floor plane. At the lowest point, place the dumbbells on the floor and return to the starting position without weight. If necessary, use height-adjustable stands under the dumbbells.

3. Sit down again, this time take the dumbbells off the floor and complete the repetition.

4. Repeat the exercise for 1 minute, alternating between lifting to the starting position with and without dumbbells.

Kicks

Execution technique:

1. Grasp the back of a fairly stable chair and bring the shoulder blades together.

2. Take a small step back with your left foot and extend the right one in front of you.

3. Start to perform pendulum movements left and right with the maximum possible amplitude.

4. Do 10 to 15 rotations and continue to swing with the other leg. Only 10 - 12 cycles.

Hip Slimming Exercise Video

(more materials in the category Useful video for losing weight,
  article)
P.S. For effective fat burning, try to combine two strength or circular workouts (based on the above exercises) and at least 30 minutes of aerobic activity every day.

Try to evenly distribute the days of strength training during the week to give the body and leg muscles time to recover, for example, it will be Monday and Thursday.

A set of exercises for weight loss buttocks

Excess body fat   can appear anywhere in your body, but it’s most unpleasant when they begin to accumulate in the buttocks. Which, of course, can well hit your self-esteem and bring additional difficulties when choosing clothes.

The good news is that there are exercises that can be effective in burning excess fat.

Any fitness program should include both aerobic and firming loads. However, the following quick exercises will help you speed up the metabolic processes in the body, which will allow you to burn more calories, even at rest.

Lying pelvis

Execution technique:

1. Lie on your back, arms along the torso, legs bent at the knees, feet fixed on the floor.

2. Lift the buttocks up and at the highest point linger for 3-5 seconds, then return to the starting position.

3. Perform lifts for 2 minutes, additionally squeezing the muscles of the buttocks in the upper range of motion. But be careful! There is no need to arch the spine too much during lifts.

4. To make this exercise more difficult, straighten one leg at the top of the lifts. Hold this interesting position for 5 seconds, then put your foot on the floor, and then lower the buttocks.

5. Repeat lifts for 60 seconds for each leg.

Clapping feet

Execution technique:

1. Lie on the floor, hands on the sides of the body.

2. Lift the legs bent at the knees 90 degrees so that the thigh line is perpendicular to the floor surface.

3. Then vigorously tap the left foot of the floor, after the right.

4. Perform clapping with your feet for 1 to 2 minutes.

Leg raises in front of you

Execution technique:

1. Stand straight, in the hands of a dumbbell of 3 kg, feet shoulder width apart.

2. Bend your right leg and raise it 10 cm from the floor. Put both hands in front of you at chest level, palms facing down.

3. Keeping your arms straight, raise your left hand above your head and hold it in this position for 3 to 5 seconds, then return it back.

4. Continue doing alternate hand lifts until you do 8 repetitions for each of them.

5. Then switch to the rises of the right leg, keeping the balance on the left. Do 8 reps and continue the exercise with the other supporting leg.

Kick Squats

Execution technique:

1. Stand straight, feet shoulder width apart.

2. Start your squat until the thigh line is parallel to the floor plane. The palms are on the chest.

3. As soon as you reach the lowest point, return to the starting position, while simultaneously starting to take your left foot back and stretching your arms forward. Your body should present one straight line from the arms to the tip of your left foot.

4. The duration of the exercise is 30 seconds, then continue with the back of the other leg.

Sliding Squats

Execution technique:

1. Stand straight, legs tightly pressed against each other, hands closed lock on chest. A towel is placed under the right foot.

2. Transfer the weight of your own body to the left leg and begin to squat slowly, pushing the straight right leg to the right.

3. Then slowly return to the starting position and repeat another 5-6 times.

4. Perform the exercise for 1 minute, and then change the “sliding” leg.

Weighted Squats

Execution technique:

1. Start the exercise from the position: feet shoulder width apart, 5 kg in hands. dumbbells.

2. Sit down as deep as if you were going to sit on a chair while holding your weight on your heels.

3. Optionally strain gluteal musclesbefore returning to the starting position.

4. Do a total of 20 to 25 repetitions.

5. To increase the performance of the exercise, return to the starting position with explosive effort, trying to jump high up. Landing is on legs slightly bent at the knees.

Plie squats

Execution technique:

1. Stand straight, legs slightly wider than shoulder width apart, feet turned outward at an angle of 45 degrees.

2. Extend your arms in front of you and begin to squat as deep as possible.

3. In the lower range, additionally tighten the gluteal muscles and return to a standing position.

4. The duration of the squats is 90 seconds.

Explosive attacks

Execution technique:

1. Stand straight, legs pressed against each other, palms on hips.

2. Make a sharp lunge forward with your right foot, dropping down until the left knee practically touches the surface of the training mat.

3. Explosive force return to the starting position and in the jump, change the position of the legs, immediately proceeding to the next lunge.

4. Perform these explosive lunges for one minute, constantly alternating legs.

Buttocks Slimming Exercise Video

(more materials in the category Useful video for losing weight,
  article)
P.S.   Periodically review the list of exercises, the intensity of their implementation and the number of repetitions to improve the quality of the training process. Otherwise, your body will quickly adapt to a uniform load, reducing the speed of getting rid of extra pounds.

A set of exercises for losing weight

The appearance of sagging hands is a natural result of excessive weight gain caused by unhealthy diets and minimal physical activity.

This is because fat cells are unevenly distributed throughout the body, and depending on the gender of the person and his genetic predisposition, in some areas, fat deposits are localized in the first place.

If you resolutely set a goal, this article is exactly what you are looking for!

Here are some exercises for losing weight, which will help you to burn off excess fat and tone your arm muscles. But remember that you can achieve faster results by combining the next training and a healthy balanced diet.

Bending arms with dumbbells while standing

Execution technique:

1. Stand straight, feet shoulder width apart. Hands are located in front of the hips, palms are looking outward, in each hand there are 3 kg dumbbells.

2. To start the exercise, bend your left hand 90 degrees so that the line of the forearm itself is parallel to the floor plane.

3. While holding it in this position, start lifting the dumbbell to the biceps with your right hand. In this case, the elbow is fixed and pressed to the body.

4. Do 8 to 10 repetitions with your right hand, and then do the same exercise with the other hand.

5. Complete the exercise by simultaneously bending both arms for biceps 6 to 8 times. And do not forget to control the position of your elbow joints.

“Plank” on the forearms

Execution technique:

1. Take a position, as with standard push-ups from the floor, but only instead of the palms, focus on the entire surface of both forearms.

2. Distribute your body weight evenly between your arms and legs. Make sure that your body is a straight line from the head to the heels.

3. Hold the bar for 20 seconds, breathing is calm. After a rest, put your knees on the floor.

4. Repeat the exercise 3 times, gradually increasing the duration of one approach and the number of sets to 6.

Back push ups

Execution technique:

1. Sit on the edge of a chair or bench, feet closed together.

2. Place your palms on the edge of the seat on either side of the hips and slide the pelvis forward (the buttocks should be outside the surface of the chair).

3. Bending the arms at the elbows, lower the buttocks as low as possible to the floor, and then with the help of the muscles of the extensors of the arms lift the body up.

4. Perform 10 to 12 reps in 2 to 3 sets. Optimal time   rest - 1 minute.

Dumbbell Pullovers

Execution technique:

1. Lie on the training bench or on the edge of the sofa. In straight arms stretched above the chest, 3 - 5 kilogram dumbbells.

2. Slowly lower the weight behind the head, hold for a second in the position of the greatest stretching of the muscles of the hands and return to the starting position.

3. Do 15 to 20 reps of 2 to 3 sets. Between approaches, rest no more than 1 minute.

4. Want to complicate the exercise? Then additionally lift up the legs bent at the knees at an angle of 90 degrees.

Fitball pushups

Execution technique:

1. Lie on your stomach on a training ball (fitball), stretch your arms and rest them on the floor.

2. Bending your elbows, lower your upper body toward the floor. Hold this position for three seconds, and then straighten your arms with force. While doing push-ups, keep your head in line with the spine, additionally tensing the abdominal muscles.

3. Start with 5 - 8 reps, gradually bringing this number to 15. After you are able to do 15 reps, rest for one minute, and then proceed to the second set.

Back “strap” on the forearms

Execution technique:

1. Start the exercise from the position of lying on your back, resting on the forearms of the arms and the heels of the elongated legs, slightly bent at the knees.

2. Lift the hips up, forming a straight line from the head to the heels. Stay in this position for 20 seconds.

3. Then turn your torso to the left, tearing your right forearm off the floor and unfolding your right thigh. Hold the bar on its side for another 10 seconds.

4. Go back one stage (focus on two forearms) and linger in this position for 10 seconds.

5. And finally, complete the exercise by turning the body and the position of the side bar already on the right forearm. The duration is the same 10 seconds. The main thing is not to forget throughout the exercise to ensure that the line from head to toe always remains straight.

6. Rest a bit and repeat the sequence another 8 times.

Power Squats

Execution technique:

1. Stand straight, arms with dumbbells bent in front of the chest.

2. Squat until the thigh line is parallel to the floor plane, and linger in this position for 2 to 3 seconds.

3. Then, in an explosive style, jump as high as possible, as if you are currently playing volleyball, while lifting both dumbbells above your head and fully straightening your arms.

4. Return the dumbbells to your chest in the opposite range of the jump and land on your legs slightly bent at the knees.

5. Start the exercise for 30 seconds, gradually increasing the duration to 90 seconds and above.

P.S.   Start this exercise program slowly to allow your body to gradually get used to new loads. If you have a history of chronic health problems or a fairly high overweight, consult your doctor before starting any strength or aerobic training.

A set of exercises for losing weight

A large number of baggy shirts and sweaters can, of course, cover the fat folds on the back, but still this approach is not the optimal solution.

Despite the fact that the body itself distributes the sequence of body parts, the fat reserves of which it uses in the first place, but using the following exercises to purposefully lose your back, you will push the body on the right track.

In fact, your main goal is to burn excess fat on your back and build the optimal amount of muscle useful to maintain a beautiful and proper posture. Perform targeted exercises to strengthen your back at least twice a week.

Simple Level: Superman

Execution technique:

1. Lie face down on the training mat, arms and legs spaced on each side, forming the letter “X”. While holding the abdominal muscles and buttocks in sufficient tension, raise your right arm, left leg and head 10 cm above the floor.

2. Hold this position of Superman for 3 - 5 seconds, and then release them. Repeat the exercise on the opposite side, raising your left arm, right leg, and head accordingly.

3. Continue to alternately perform Superman lifts a total of 10 to 12 times.

Intermediate Level: Good Morning

Execution technique:

1. Stand straight, feet shoulder-width apart, put a gymnastic stick (or bar from the bar, the weight of which can be adjusted with additional pancakes) on the shoulders behind the head and grab it with your hands, palms forward. Keeping your legs slightly bent at the knees and the body straight, slowly lower the upper body forward until the angle in the hip joint becomes straight.

2. Hold in this position for 3 to 5 seconds.

3. Return to the starting position and repeat the inclinations at least 12 - 15 times.

Advanced Level: One Leg Tilt

Execution technique:

1. Stand straight, feet shoulder width apart, hold 3 kilogram dumbbells in your hands. Then lean forward while extending your right foot behind you until it becomes parallel to the floor plane.

2. Remaining in this position, begin to alternately pull the dumbbells to the chest until you complete 8 to 10 lifts from each arm.

3. After repeat with the other leg.

Video exercises for weight loss hands and back

(more materials in the category Useful video for losing weight,
  article)
P.S.   The beginning of any exercise program should only be with the consent of your doctor. Be sure to consider the option of a competent combination of both aerobic and strength procedures, which is very important to maintain the correct training scheme.

Plus a balanced diet that will help reduce calorie intake by switching to healthy foods: vegetables, fruits, lean meats and whole grain products.

A set of exercises for weight loss

If you want to know, or your chubby cheeks that prevent you from leading a full and active life, then this section of the article is exactly what you need. And we are ready to help you!

Of course, this is one of those topics that is sometimes quite funny in society, but since this problem bothers so many people, let's talk about it as seriously as possible.

The optimal regimen for weight loss exercises includes two workouts per week, which should be performed as follows:

Training number 1

1. Blinking two eyes

• 3 sets of 12 - 15 blinks.

• Approximate rest between sets 30 - 40 seconds.

2. Nodding your head

• 3 sets of 12 - 15 nods.

3. Eyebrow lifting with closed eyes

• 3 sets of 8 - 12 climbs.

4. Lowering eyebrows

• 3 sets of 8 - 12 lowerings.

• Approximate rest between sets 60 - 90 seconds.

5. Turning the head around

• 4 sets of 12 - 15 turns.

• Approximate rest between sets 60 seconds.

6. Lifting dumbbells (barbells) for biceps

• 3 sets of 10 climbs.

• Rest for at least 1 minute between sets.

P.S.   Do not be surprised at this exercise! If you use a fairly heavy weight, it will force you to raise a very active facial expression when lifting, which can tighten all facial muscles well.

Training number 2

1. Alternate blinking with one eye

• 3 sets of 20 - 25 blinks.

• Approximate rest between sets 60 seconds.

2. Opening and closing the mouth

• 3 sets of 10 to 12 repetitions.

• Approximate rest between sets 60 - 90 seconds.

3. Use of chewing gum

• Chew 4 plates for 90 seconds.

• Rest about 3 minutes between sets.

4. A wide smile

• 3 sets of 10 - 12 smiles.

• Approximate rest between sets 60 seconds.

5. Cheek retraction

• 1 set of 40 repetitions.

In contact with

Classmates

A certain supply of fatty tissue is necessary for a person, but health drops if fat accumulates more than permissible. The habit of women for such a situation is to lose weight with the help of a diet, but with low activity it does not achieve the planned result. Sedentary work requires a strict diet, and not all women have enough willpower. Effective measures to resolve the situation are physical exercises.

Diets lead to the removal of extra pounds, and also deprive the body of the necessary vitamins, trace elements and amino acids. Therefore, after the diet, women begin to eat. The body requires nutrients, in the absence of physical activity, girls again gain weight. To break out of the vicious circle need to play sports.

But you can’t deprive the daily diet of attention, you need both a set of exercises for losing weight at home, and proper nutrition. Correction of the diet, added by sports, will allow you to lose body weight faster. No need to go on a diet follow simple nutritional guidelines:

• Eliminate muffin-based foods: white bread, pastries, cakes, pasta;
• Remove the fried side dish from the diet, instead of frying the meat, cook it better;
• Eat vegetables, fruits, dairy products;
• The last possible meal is 2 hours before bedtime. Do not eat at night!
• Follow the consumption of water, the norm is 2-2.5 liters;
• Sit down when you are hungry.

Features of training for weight loss

Losing weight comes from a lack of calories for energy for intense exercise. With increasing intensity, energy costs increase, with a low intensity, the consumption is 4-5 calories per minute, with an increase in load, calorie consumption reaches 10-12 calories per minute.

To cause a calorie deficit, you can not eat fatty, sweet foods, as well as foods rich in carbohydrates: butter bread, pasta, pastries.

To lose 1 kg, you need to burn 8000 kcal in sports. Beginners are advised to choose less intense loads, the desire to lose weight earlier, to do more will lead to muscle and ligament injuries. The most effective exercises are for the legs and buttocks, these muscles consume the greatest amount energy. Less effective workouts for burning fat occur in the muscles of the back, chest, after the shoulders and arms. The last abdominal muscle load consumes the least amount of calories.

To lose extra pounds faster, run, squat, swim and walk more.

Do aerobic sports for more than 30-40 minutes a day, 3-4 times a week. Initially, the body consumes carbohydrate reserves from the pericellular fluid, blood, and liver. Only after half an hour they come to an end, the body is mistaken for fat cells of internal organs and subcutaneous tissue. Therefore, when the duration is less than the specified time, exercise is useless for weight loss.

Effective classes are held with the maximum permitted intensity, the upper load limit is determined by the "working" heart rate.

The maximum number of beats per minute for each age is found by the equation: 200 minus your age, but this figure is when doing the exercise for losing weight at home.

For example, if you are 40 years old, the maximum number of heartbeats is 160 beats. Then the optimal training for burning fat falls on the interval from 104 to 136 strokes. If the number of strokes does not reach this segment, increase the load; if the pulse exceeds the norm, reduce the intensity. By counting the number of strokes, control the load.

A set of exercises for losing weight at home requires   fulfillment of a number of rules:

• Do sports not earlier than an hour after a meal and 3 hours before a meal;
• Resting between sets, do not sit, walk, it is better to do light gymnastics;
• During classes, you can’t get drunk, it is permissible to take a sip, quench your thirst after playing sports;
• Breathe deeply, inhale with increasing effort, exhale with a decrease in load;
• Exercises for losing weight at home should take at least an hour, 3-4 times a week.

Warm up for a quality workout

Before doing sports, warm up, perform rotational movements of the legs, pelvis, shoulders, legs, back and arms keep straight. While standing, twist the body to the right and left, tilting, swinging legs forward, to the sides and back. Mash the neck, hands and feet with rotational movements.

Exercises

For women who are overweight, the simplest physical activities are suitable - running and walking. Start with a walk with an easy step, step by step bring the time from 20 to 45 minutes. To increase your performance, change simple steps to fast sports. After you go jogging. Increase your jogging distance once a week or two by 10%, guided by your well-being and pulse.

To play sports without leaving your home, buy sports equipment. We will analyze several options:, exercise bike, rowing machine and. The first two load only the legs, the latter distributes the load evenly throughout the body. Also an elliptical trainer requires a lot of effort. A rowing machine shakes the muscles of the back, arms, abdominals, loads the legs less. On a rowing machine should be engaged for uniform development of the body.

Simplified Pushups

They differ from men’s in that you rest your knees on the floor in the starting position, but keep your back straight, and when pushing out, do not take your elbows far to the sides. Perform 10-15 push-ups in 2 sets.

Push ups

1. Keeping your back straight, do not bend.
2. Put your palms at shoulder level, while pushing your elbows as close as possible to the body.
3. Only 10 push-ups in 1-2 sets.

Simplified bridge

It differs from the classic bridge in that you rest on the floor with your shoulders, and not with your hands, spread your arms out to the sides. Perform 15-20 movements.

Bridge

Lie down on your back, resting your feet and hands on the floor, raise the pelvis as high as possible. Make 15-20 movements.

Board

1. Accept the emphasis lying down, but do not rest against the floor with your palms, but with your elbows, put your forearms parallel to each other, keep the body straight.
2. The task is to stand like this for 90 seconds, if it's hard, bring the time gradually.

Triceps Squat

1. Sit on the edge of a chair, bench, sofa, legs forward.
2. Leaning on your hands, lower the body from the chair forward, the weight of the body will completely rest on your hands.
3. The task is to lower and raise the body, training the triceps of the shoulder, at the top point, straighten your arms, at the bottom point you almost touch the floor with your pelvis.
4. Make a total of 10-15 movements in 1-2 sets.

Dog

1. Get on all fours, lift your bent leg back and up.
2. First 15 times for one leg, then for the other.

Inverted caterpillar

1. Lying on your back, at the same time lift up straight legs and arms, tearing the shoulder blades off the floor.
2. Carefully return to the starting position.
3. Do just 10 times in 1-2 sets.

Hanging over the floor

• Option 1: Lying on your back, raise your legs above the floor by 20-30 cm, tear your shoulder blades off the floor, put your hands on your forehead. Hold your legs and chest for 60 seconds.
• Option 2: Similar to the previous one, but performed while lying on your stomach. Tear off your legs and chest from the floor, put your hands on the back of the head, hold them for one minute.

Bike

The exercise is performed while lying on your back, lift your bent legs and pull them to your stomach.

1. Imagine that you are riding a bicycle, throw forward one leg or the other along a circular path.
2. Move your legs for a minute.

Side lunges

1. Stand straight, throwing one leg to the side, sit down deeply, touch the set foot with your opposite hand, keep your back straight.
2. Make 15-20 lunges for each leg.

Squats

For proper execution, it is better to do it while standing sideways to the mirror.

1. Keep your back straight, the hips in the squat are parallel to the floor, do not bend your knees.
2. Do 25-30 squats in 2 sets.

Jump lunges

1. Lunge forward, the knee of the hind leg does not touch the floor.
2. In the jump, change legs, and then also in the jump, change to the starting position.
3. Make 20 lunges for each leg in 2 sets.

Burpy exercise

1. Sit down deeply, with your hands rest on the floor, slightly bouncing, throw both legs back to take the emphasis lying without rising from the squat.
2. After pushing off your legs, quickly pull your legs under you.
3. Perform the movement 20 times in 2 sets.

Eagle pose

1. Stand straight, spread your arms apart, squeeze your palms into fists, and with your thumb show that you have everything “okay”.
2. After that, turn your hand so that your thumb is facing the floor, keep your hands parallel to the floor for 2 minutes.

Wide squat

1. Put your legs wider than your shoulders, spreading your knees to the sides, do deep squats.
2. Complete a total of 20 squats.

Leaping jump

1. Standing on the floor, keep your hands down, bouncing high, hit your heels in the ass with your heels, and touch the back of your head with your hands.
2. Saddle 20-30 jumps.

Group Jump

1. Standing straight, keep your hands at the waist, bouncing high, knees pressed to the stomach, and hands touch the front of the leg.
2. Perform 20-30 jumps.

Hitch - finish the exercises correctly

Gradually, with the help of inclinations, rotational movements in the joints of arms, legs, reduce the intensity of physical exercises. The hitch will distribute blood evenly throughout the body, and stagnation of blood is dangerous varicose veins. To improve the consequences of doing sports, walk around the house and take a walk along the street.

Training planning

A training plan should be built on the basis of body weight, with severe obesity, high physical activity is impossible, with normal overweight, you can increase the load to almost normal limits. For this   need to calculate body mass index, it is equal to body weight (in kilograms) divided by the square of growth (in meters). The optimal figure for women is 21, for men - 23, the normal figure for any gender should not exceed 25.

You should start playing sports with 3-4 workouts a week, for weight loss 45-60 minutes at a time. Effective training should alternate aerobic loads (running, exercise bike) 2 times a week and 2 times power loads (on the press, squats and others described here).

With a normal body mass index per week, the intensity should be reduced to the number of movements and approaches described in the article. With excess body weight up to half of the above amount, the complete complex can be completed in a month.   For obesity, it’s better to exercise in the gym,   but not at home, because such body weight is accompanied by various diseases. In this case, constant   supervision by a professional doctor and trainer.

How much can I reset

Many people dream to lose up to 10 kilograms in the first month, but this can be harmful to the body. The optimal rate of weight loss per month is 2-3% of body weight.   In the first month, the results can be more than modest, instead of losing weight, you can find its increase, all due to muscle building.

Muscles weigh several times more fat, because the volume of the waist and hips decreases rapidly, and body weight drops slowly. For weight loss, the normal goal is to lose about 2-3 kg (with a weight of 60 kg) to 5-7 (with a weight of 100 kg) in the first month.

To master the fitness of women at home, often banal misconceptions imposed by modern advertising. Do you think a set of exercises for losing weight, strengthening muscles, for exercising at home, require the purchase of expensive sports equipment? Nothing like this!

To tone muscles, improve coordination of movements, burn a little fat and cheer up, you can have: 2 square meters of space, comfortable clothes for training and a rug or towel.
   Perform these 7 movements 3 times a week, on free days, do any available cardio and fitness exercises at home, and you will become slimmer in just a couple of months.

Complex exercise for losing weight at home

1. Squat without weight

Strengthens: hips, buttocks, abs, arms.

For the hips:
  stand, legs are the width of the pelvis, knees are soft, the stomach is pulled in, hands are on the waist.
  Slowly lower yourself, bending your knees so that your hips are on a line parallel to the floor.
  Check that the patella does not extend over the socks, get up.
  Repeat 10 times, 3 sets.

For buttocks:
  now stretch your arms in front of you, place your feet a little wider, and slightly expand your socks.
  Gently lower so that the buttocks overcome the line of parallel with the floor and come out a little lower. Consciously contract the gluteal muscles and rise.
  3 sets of 10-12 repetitions.

For the press and hands:
  pick up a towel, stretch it in front of the chest, pull the stomach in, place your legs as wide as possible.
  Bringing the shoulder blades, remove the towel over your head. Perform 10 classic squats without releasing the towels.

2. Planck and variations are the best

Slimming and strengthens the whole body.

Stand straight, feet with the width of the pelvic bones, bend forward and place your hands on the floor, bending your knees slightly to make it comfortable.
  Step forward with your hands until your palms are under your shoulders.
  Pull in, not sparing yourself a press, stand in the Planck position - the back is straight, the stomach is pulled in, the loin is flat, the weight is evenly distributed between the arms and socks.
  Stand for 30 seconds, then step back with your hands, rest and repeat first 3-4 times.

Variations: when you learn to do the bar correctly, and it will become easy for you, complicate the task a little by simply placing the socks (feet) on the base of the sofa or chair seat. This will change the angle of application of force, and will provide an opportunity to strengthen the muscles even more.

3. Push-ups with wide arms

-, strengthens the muscles of the chest and shoulder girdle, abs and back work as stabilizers

Take the Planck position, but put your palms a little wider, at the level of “body width plus 5-10 cm”.
  Fix the body in the bar, pull the shoulder blades to the spine and just bend your arms at the elbows, leaving in the push-up. Touch the floor with your chest, gently straighten your arms.

Each person can do this, the main thing is to shift the focus from “I can’t, I am weak” to
  - "I pull the stomach to the spine, bring the shoulder blades and create a straight, strong back, which is very simple to lower and raise with the hands."

If it still doesn’t work, put your hands on a sofa or even on a windowsill.
  Strive to do 10-12 push-ups in 3-4 sets.

4. Plank-with-wings - exercise for practicing at home on the abs and back

Strengthens: mainly the muscles of the back, abs and hips with buttocks work as stabilizers
  Take a pose of Planck.
Its variations are generally best exercise   a fitness complex for women and men, because in addition to muscle work, you get an enviable coordination of movements, and a significant calorie expenditure (losing weight).

Pull in your stomach.
  Shift your body weight to your left arm and socks. Do not raise your pelvis, release your right hand.
  Perform her 10 springy swings to the side, as if you were flapping a wing.
  Now repeat with the other hand. This is 1 approach.
  Relax and do 3-4 approaches.

5. Thrust King

Strengthens: the back of the hips and buttocks

Stand straight, heels under the ischial tubercles, do not need to “straighten” your knees. Retract the abdomen, bring the shoulder blades to the pelvis, pulling them to the spine.
  Lean forward, while bringing your left slightly bent leg back, and bending your right knee.
  The mechanics of the movement of the hips - as in a squat, due to the removal of body weight on one leg, the work will be significant. This is one of the most effective exercises for the hips and buttocks that can be done at home without gravity.
  Gently rise, do 10 repetitions from each leg, rest, perform 3-4 approaches.

6. The Running Crab

Trains, tightens strengthening: triceps, back of the shoulder, back, buttocks

Sit on the floor on the buttocks, hands resting on the floor from behind. Tear off the basin so that the body is on a line parallel to the floor.
  Perform the “crab steps” within a minute - simultaneously step forward with your right hand and left foot, put the “opposite” arm and leg, without changing the position of the pelvis.
  10 "steps" from each arm and leg, rest, 3-4 approaches.

Fitness Exercise Complex

7. From the Dog - to the Bar

Systematic training strengthens, makes it more elastic and stronger, tightens the muscles of the whole body, especially the abs and hips.

Stand in the dog’s pose with your head down - at the same time push your hands and feet off the floor, lifting the pelvis up.
  The body takes the form of the letter "L". Make sure that your hands work, and your back does not round and does not bend.
  Now bring up the right leg, it should be on the line of the back, the knee, if it’s hard, you can bend a little.

Then stretch your belly button to the floor, transferring body weight to your arms, straightening your hip joint
  and going out into the Planck position.
  Stretch the knee of the right leg to the chest, return to the starting position with the leg raised.

Repeat 10 times with the right, and 10 times with the left foot.
  Have a rest. Just need to do 3-4 approaches.

This complex - fitness exercises for women will tighten the body much more efficiently than regular leg swings and twisting on the abs.
Movements “through the Planck position” will also reduce the waist in a short time.

We monitor health, for those who ... we check the pulse and pressure (just in case), the owners of serious problems in the spine need to consult a number of movements with the doctor, we also remember about.

Do not stop fitness training, the whole complex of exercises for losing weight, strength and tone works great, you will like your mood and body. website