A set of weight loss exercises at home for every day

The perfect figure is not created in five minutes, harmony is achieved due to the restriction on nutrition and constant training of your body.

Using in everyday life a special set of exercises for weight loss at home every day, for women a great way to stay in excellent shape.

Weight Loss Exercises for Women

Beautiful, fit hands - the fruit of improved training.It's best to start with a mild warm-up - but only after moving on to main strength training.What are the exercises to lose weight?

Heating

Weight loss exercises for women necessarily include several types of rotation.First, you need to raise your hands, spread them to the sides and place them parallel to the floor.Move your hands towards yourself 20 times, then twist your hands towards yourself as many times.Without changing poses, bend your hands at the elbows and twist in different directions 20 times.Rotate with your hands straight, as if “wings of the mill” in one direction and the other, make 20 rotations in each one.

Basic exercises

To fulfill them, you need to get small dumbbells.The legs in all exercises are in the width of the shoulders.

• Lift your hands with dumbbells forward, put in front of you, then take them to the sides and slow down.Repeat 15-20 times.
• Having thrown your hands with dumbbells to your body, turn them forward.Bending your hands at the elbows, lift dumbbells.Repeat as many times as the first exercise.
• Holding the dumbbells, bend your hands on the elbows so that a straight angle is obtained.Lift the folded hands slowly so that the elbows are at the shoulder level.And also slowly, lower them gently to its original position.These exercises can be done 15 pieces or more.
• Halters with dumbbells to put on the chest level so that they are in contact.Spread your arms slowly sideways, smoothing your elbows.Then get up, lower it forward and give it to your chest again.Do this at least 10 times.

The above set of exercises for losing weight on hands is designed for women with average sports training, so it is better for beginners at the initial stage to increase the load gradually - every day increase the number of repetitions.More resilient women can perform weight loss exercises at home several times a day.

Weight loss exercises at home at home

For weight loss exercises, women usually conduct most of the training.Many women's dream is a uniform and almost smooth stomach.It requires special efforts and necessarily regular sports.If there is an opportunity, you can sign up for an instructor gym, but you can perform training at home.For weight loss for women, the process of creating a beautiful belly is very important, it is better to start it with a hot -up and then move on to basic gymnastics.

Exercises at home for weight loss from the abdomen and sides:

• Sit on the floor, resting your feet on a stable object.You can use a bed, a large chair or sofa for this.Hands need to be brought behind the head, clasped and tilted in turn forward, left, right.Tilts do at least 20 times.
• Lie on your back, raise your straight legs to about 30 degrees.As you exhale, gently lift them a little higher, lowering your legs to the floor, but don't touch it.Hands are on the floor along the body and do not move away from it when moving.To begin with, 20-30 approaches will be enough, in a week you need to take up to 50 pieces.
• Still lying on your back, lift your legs, fold it on your knees and put your feet on the floor.Correct in this position.Put your hands under your head.Increase the top of the cabinet at about 45 degrees from the floor and sinking more softly.Make at least 30 approaches.
• Continuing to stay in the same pose, legs bent at the knees, first fall in one direction and place on the floor.It turns out that the case is straight and the legs and hips on the side.In such a distorted pose, press down 20-25 times.Then turn your legs in the other direction and repeat all actions.
• Position on the back.You need to climb the elbows and fix the pose.With your legs straight, do the exercise "scissors".The press should strive as much as possible and feel good.Do 40-50 times.
• In a position on the back, straighten your legs, with your hands along the body.Slowly lift the straight legs and straight arms as well as the shoulders and the upper back.The lower back and buttocks should lie on the floor.The press should be tense as much as possible, cheer on expiration.Just repeat 30 times.

Exercises to lose weight from the abdomen and sides will not be simple, on the contrary, it may seem very difficult, but to achieve the goal, everything necessary must be done.A set of weight loss exercises in women can be fully performed at home.

Exercises for weight loss for buttocks and hips

In every weight loss training for women, it should be devoted to hips and buttocks - one of the most problematic places that do not want to lose weight on their own.To give them elasticity, it is necessary to make sufficient effort.The complex is very simple, it is easy to perform at home using household items.

• Heating.This can be done by performing 30 squats or the same number of tilts in different directions.After the warm-up, you can start doing the main complex.
• In a standing position, the legs are slightly wider than the shoulders, semi-probes are made.Make sure not at a fast pace and just with your back straight.This is important.Squats do on exhalation.Repeat at least 30 times.
• Lunch forward and to the sides.First with the right foot, then, left.Pass a leg forward, lean into the knee, keep the second straight.Feels 15 times.Similarly, repeat with the second foot.Then also do each direction.
• Stay on all fours, fix the position in the elbows and knees.In turn, take each leg aside and get up.During exercise, strain the buttocks.In each direction, do 50 of these balance sheets.
• Lie on your back, bending your legs and placing your feet on the floor.With hands with open palms to rest on the floor.Lying on your shoulder blades, lift the bottom of the box as much as possible, squeezing your buttocks tightly.Do at least 50 lifts.
• The exercise is done standing, it is recommended to use the ball.It must be squeezed between the legs so that it is approximately at the thigh level.Must be compressed inside the thigh.Repeat the bench press 100 times.In this position, you can also squat.Also effective training for the hips.
• For the next exercise, you will need a chair.You need to kneel behind him.Holding the back of the chair with your hands, take the leg as far as possible, do it 10 times, and then also to the side.Repeat with the second leg.The back must be kept straight and strain the buttocks.
• Stay uniformly, with your back against the wall, pressing your shoulders, scapa and hips for it.Tighten the buttocks in the first 10 times and then quickly.Slow and fast alternative compressions.There are no restrictions on the number of repetitions.

Leg and Lanas Weight Loss Exercises

The thin and neat legs always seem spectacular, regardless of what your lover dresses.Exercises to lose weight legs and tracks will help make them strong and beautiful.

You can crunch in front of these exercises using regular squats.

A set of exercises for a woman for weight loss:

• Sit on a flat surface, for example a hard chair.Bend your legs and place your knees not too heavy (book, dumbbell).Slowly raise your knees, hold the chair with your hands.Do 30 to 40 approaches.
• A chair will help again.Put a straight leg in the back of the chair.Put your hands on the belt.Support on the second leg.It is necessary to squat into the support leg, keeping the second as straight as possible.At least 20 squats are made on each leg.
• Holding your hands to any fixed item, for example, a cabinet, standing on one leg, take the second leg as far as possible and then lift yourself to the side.For each leg, do 30 approaches.
• Standing evenly, legs together, straighten your back and rise on your toes as much as possible, then slowly release it.You can make up to 50 lifts.
• Stay straight, add the legs.Raise your legs in turn, bending your knee.At the same time, spread your hands sideways.Increasing the leg, you need to stay in this position for 15 seconds.Raise each leg 20 to 25 times.

The above effective exercises for weight loss Lyuscos will easily help your legs return to their former harmony!

It is necessary for any woman who does not want to wear extra pounds on her body for physical activity.Home training for weight loss is suitable for women who do not have enough time to train in the gym.If you engage regularly, perform actions in accordance with the recommendations and do it regularly, the effect will not last long.