To get rid of weight excess, you do not need to control yourself with difficult training in sports halls and painful diets.Of course, if we are talking about many weight loss and health problems, a professional nutrition and coach need help.But if you just want to drop 5-6 kilograms and remove the boring abdomen, you can do it easily at home.
Why don't we lose weight
Worth starting the body's unique features.Some stress is an easy way to earn 5-10 pounds, regardless of the amount of food, because someone is in a small stress immediately.Someone can grow overly increased with cakes and grow in scales with 0.5 kilograms, and someone "spreads" at a glance in the cake.The issue is metabolism.If nature does not give you the opportunity to get rid of fat reserves in a few campaigns in the hall, you should not be hopeless.Regular physical activity, proper nutrition and rejection of bad habits, is the key to health and a beautiful figure.Yes, perhaps you will never have enough of the beach body ideals, but you can feel healthy and confident.In addition, some may not visit sports rooms and sports complexes regularly: no time, money and sometimes dreams.In this case, the training can be carried out at home independently.In this article, we have collected an effective weight loss exercise that can be done independently.
Significant point: Sometimes weighs not because of health problems.In this situation, it operates as a symptom of excess: problems can be with a thyroid diapers, cardiovascular system and hormonal background in women.Therefore, if the weight starts suddenly and does not leave on diets, it is an event to appeal to a doctor and take a number of tests.
Memo to lose weight
One kilogram of fat and kilogram muscles have a different volume in our body.Unfortunately, only when trying to lose weight with the help of diets, the muscles are first "blown."This is the reason for the stress of the body (and experiencing any diet stress) itself begins to defend intensively.The reaction of an ancient brain is triggered, and the sharp fall in the daily calories is the proof of the body to be emergency.Fat resources are placed, a person's energy disappears: The body enters a mode that has an energy that allows you to live without food.Therefore, any diet will not give the expected effect, if you go dramatically or do not have physical support.What do I remember if you want to lose weight?
- The calories of the dishes should be gradually reduced.You can not suddenly suddenly leave without stopping oily, fried meat, sweets and butterfly fries.All should leave the harmful diet gradually.If you usually consume 2000 calories a day, you must be reduced to 1500 for weight loss loss.But you should do this in three or four weeks not faster!
- Insulin level control.This hormone transports glucose throughout the body, increases glikogen supply in muscles.This item is necessary for effective training.Insulin rises after each meal, eliminates the processing of oil cells within 1-2 hours.That is, regular snacks, which are sandwiches, cookies and sweets, increase the weight as insulin production increases.Carbohydrates should be consumed only in a severely established time and not exceed daily doses in accordance with the harmonious calculation of carbohydrate oil proteins.
- Train regularly.Exercises for beginners are easy and easy to play.Therefore, you do not have to throw them: If you exercised for two weeks, then you have given up a few days - no results will be given.Need a serious systematic approach to influence.The habit is produced for forty days, so for at least a month should perform all exercises in good faith and regularly.
Interesting fact: Simple walks help to lose weight.Yes, escaping in the morning and evening is completely optional.Initially not the wrong escape is harmful to knee joints.Second, it is easier and more pleasant to go for a little weight loss, easier and more.The only condition: daily walks should be at least 3 kilometers.Ideally, 6-10, but very small to such exploits.
The best exercises for training at home
If there are no simulators, how to fight overweight at home?Fortunately, there are a number of exercises to start weight loss in any part of the body to help fight fat deposits.
Burpee.This is one of the most effective exercises, the results are possible to see 5-6 regular training.Originally complicated, but in fact, it is Burpee, which allows you to burn quickly, which allows you to burn a unified load of all muscle groups.The exercise is conducted as follows:
- Stand exactly, remove the legs.Start a bucket;
- Stretch below, put your hands on the grounds on the side of the body;
- Take your feet back sharply, drop down the box, because push -ups;
- Lift your chest, jump forward, go back to the bottom of the bucket;
- Rise sharply and jump by hitting your hands on top of your head.
It is recommended to execute 2-3 approaches 10 times.If such an amount seems difficult for you, the first, two approaches and the gradual increase of cargo will be enough 5 times.This will only help you to get rid of oil and develop the respiratory system.
Push -ups. Definitely an exercise that includes every training program.Helps work the muscles of the back, to get rid of oil in the armpits, to get rid of pump and lift the muscles of the chest.The exercise is conducted as follows:
- Make emphasis to sleep.Hands on shoulder level, the width of the legs hip;
- Put your chest on the floor, the position of the "bar" must be protected;
- Go to Exhale and Starting position.
Repeat 10 times depending on your own preparations and opportunities.In addition, you can push from the couch or do it from the ground by putting your feet from the sofa: such a reverse push, especially the chest muscles that are relevant to women with large breasts.
Jacking Jack. This exercise can be called the following step after Burpee and push.It is used for cardio load and allows you to burn calories effectively.We perform the exercise as follows:
- Place your feet shoulder-touch;
- Jump, start to engage in your hands with your hands;
- To move the movements of the hands up and down each jump.
The number of approaches depends on your preparation.Perform 20-30 times without an approach.
Rotating feet.An accurate minute for execution - and a great result after several classes.This exercise helps to work the muscles of the press and save the "parties" and gives an additional burden in the inner thighs.Perform the exercise as follows:
- Straight, rest on the legs, put the lap in the back of the head;
- Lift your foot, twist him in correct angles and start turning for 10-20 seconds to the side;
- The same - but with the second leg;
- Then repeat the exercise and make rotations in the other direction.
If you are tough enough, you can increase the execution time.
Raf. A perfectly familiar exercise, you need a projectile for it.You can gradually jump with 0.5 to 2 minutes by increasing speed and speed of leap.Training helps to get rid of fat deposits in all parts of the body.
Boot.Not everyone has a house horizontal bar but probably in the yard.Such a exercise does not only help collect hands, and all the muscles in the body are literally moving.Therefore, it will help them to lose weight quickly those who do not help other exercises.The performance method may be completely different.
Lift the knees. You can perform both permanent and the cross.In the first case, stand straight and turn your knees to your chest in turn.This will allow you to run the muscles of hips and backs.In the second case, it will continue to be crucified and at the same time will take both legs to the chest: the load will be higher, not only legs and back, but the muscles of the press, but the muscles of the press.
As you can see, in training to lose weight at home, there is nothing extraordinarily difficult;Anyone with any sports education can do them.
Additional training
Those who are not enough for ordinary exercises, we offer to review several additional options for training for beginners.These are fashionable and useful lessons that allow strengthen muscles and extend ligaments.
Yoga.Experience is not for everyone: Muskuloskeletal system and waist injuries are contraindicated for people with diseases.The rest can open the video from the Internet and enjoy the simplest easiest for beginners.You do not have to go to the gym for this.Yoga's top is that behind lightness (at the initial stage) a large number of calories are likely to burn.
Pilates.Like yoga, you can deal with them without the instructor.To get a rug, see a few basic exercises and strengthen your own muscles at home.
Dancing.Yes, you can dance at home.And the most modern directions are already helping to get rid of fat.And those who love more traditional options can try to dance the abdomen: the abdominal dance really strengthens the muscles perfectly.
Diet
As we already said, you can't try to eat fast food and lose weight.Training must be accompanied by a diet.However, it must be as harsh as possible, except for everything delicious and loved from the diet, as possible.The diet here means proper nutrition.And it does not require a lot of restrictions.The main posts are:
- Lack of bad habits.Alcohol is very caloric and smoking gives a large load, not just in the lungs;
- Disclaims carcinogenic, paints, food supplements, salt and sugar products.FastFood and factory sweets must disappear from a diet;
- The liquor mode.Man must consume at least 2 liters of clean water (juices, rivers and other drinks);
- The diet includes more protein and fiber.These are useful products that allow your body to be saturation quickly and at the same time give extreme calories;
- Use special dietary supplements.For example, to lose weight, there are otbalife products that help confectioners reduce desires and remove excess water from the body.
And finally, it should be noted that extreme exercises will not be less harmful than the absence.You need to know the measurement in everything and follow the balance.And then you will feel like a healthy person!