The sharp desire to lose weight is not only in women, but also in men.Someone lacks harmony and confidence, and it is crucial for someone to recover health, live fully or have children.But usually, the first thing that comes to mind for those who want to lose weight is exhausted until they fast.
But few people will consider it – besides changing your daily diet, you need to take care of physical exercise, and for this, you don’t have to buy an expensive subscription for the gym, and it’s enough to research a set of exercises to lose weight at home.The desired results can only be achieved through a reasonable combination of proper nutrition and moderate physical exercise.
Where to start?
Exercise and weight loss are not the first goal, and there is no need to achieve statistics, everything should be complicated and enjoyable.With this attitude, you can achieve results - everything must be done at will rather than by force.What can I say about diet.First, try the following:
- Stop thinking and start acting;
- Eat often, but in a small part, strangely - it is behavioral;
- Finally, exclude flour products from diet, fat and spicy foods.
- Eat for entertainment, if you want bread or dumplings - healthy, don't blame yourself.But don't abuse it;
- Start doing one for 10-15 minutes every day, which is already an achievement.
- For exercise, you need a good mood - don't make a difference;
- Execute loads every day;
- Drink more water, up to two liters;
- Self-control will certainly come in handy.
Everything will be very simple - now read the article, take a walk, go to the store or market, bite vegetables, fruits, olive oil, olive oil, greens, nuts and dark chocolate tiles to boost your mood.Without the need to put extra stress on the body, it is enough, only gradually rebuilding it on the recovery path, and then the weight loss mechanism will start on its own.
Inventory will come in handy in the new sports life
To start the path to weight loss, not enough to change your diet and rate the refrigerator with useful products, should appear in your home.What works for daily exercise:
- Carpet or karemat, convenient for stretching, used for exercises to pull out stress;
- Dumbbells, buy 1-2 kg of first lung for women, 3-5 for men;
- New sportswear is very important for stimulation and convenience.
- A hoop weighing 1-2 kg is not easy.
In the future, elastic ribbons, skipping ropes, bonding balls and other simulators may come in handy, but starting and starting lists will be enough.Also be aware of where you conduct or plan to conduct training.Here, it should be very light, spacious and clean, and it is possible to ventilate the room.Cleaning is done here every day - this is also an extra load on the body.
What exercises are suitable for families?
At home, you can perform all the exercises taught during exercise.We have collected the best exercises for weight loss and some of the most important physical habits for you and will say thank you in developing their bodies.
Therefore, the first and necessary habit is a warm habit, without which you simply cannot start practicing.Lean, run, jump, move your arms and neck.Warm-up takes at least 15 minutes.Now there is a set of courses.
Squat down.Oh yes, those simple, but a lot of annoying squats.But this is one of the effective exercises.Squat correctly so that your hips are parallel to the floor.First, you can crouch in a chair, this method is repeated 10-15 times in one way.Later, the load is increased to 20-30 squats at a time.
Planck.Classic exercises designed to strengthen all muscle groups.Enough to place the forearm floor parallel to each other on the floor and lift the body, placing the legs on the socks.You need to keep it for at least half to two minutes.But this is to start, gradually, you have to increase the execution time.
bridge.Lying on your back, you need to place your arms and legs on the floor and lift your pelvis high.Such exercises should be no less than 15-20.
according to.Another one is not everyone has someone they like, but the weight loss activity is very effective.Lie on your back and raise your legs.Or, without touching the floor, put your legs down.Now, place your arms behind your head, bend your legs over your knees, push the hills into the floor and lift your body.
By the way, plus a useful habit - the course takes at least half an hour, so consider it as a rule when you enter the rhythm of your new life.
To lose weight, it is important to deal with dumbbells, which will add load and give muscle tone.So keep straight and stretch your shoulders out of your feet - wide apart, dumbbells in your hands, and palms turn towards you.As you exhale, reach your hand over your shoulders and inhale - lower it.Perform the exercises alternately, at least 10-15 times per hand.
Again here, the right habits - breathe, which will help exercise and you won't get tired so quickly.
Likewise, the task of dumbbells is to bend the hands in a horizontal position.Place two stools nearby as sports benches.Lie on their backs and extend your arms to the side so that your elbows are turned below your body.Exhale - Put your hand in front of you, inhale - lower it to its original position.This exercise is useful for strengthening your chest.
Lesson on the back: Your starting position is the slightly bent legs of your knees, placed over the width of your pelvis.The blade needs to be connected, straighten the back and bend it a little.In hand - dumbbells, put your hands down.Exhale - Extend your arms to the side, inhale - return to its original position.
These simple weight loss exercises, as long as their daily execution can bring results in a few weeks.Note that in your complex, each muscle group should be practiced multiple times, as well as general strengthening classes.
The final stage of training
This is an important point because you need to complete the training correctly using exercise exercises.Respectful tendency shakes hands again, walk away slowly, circle around your neck, straighten your shoulders, fold your shoulder blades, and consider tomorrow's plan.After all, this is an important question - when it starts charging better and more conveniently, the complex should be included today, which is impossible to complete, but we have to repeat tomorrow.Analyze a day.When you want, sit in a lotus position, place your hands on your knees, close your eyes, concentrate and let sit for a few minutes in silence.Now slowly rises, you can go take a shower.The charges have ended.Or want to repeat?
Psychological emotions
Slim exercise at home not only involves physical exercise and proper nutrition, but also psychological and emotional emotions are also important.Courses in the automatic training field will not interfere:
- Weight loss is not the goal, the goal is to be a healthy, slim and happy person and keep it going.Remind yourself of this;
- Set up moments for yourself to relax - just lie on the floor or on the sofa, close your eyes, fall into the darkness, trying to introduce yourself to some hypnotic state;
- Visualize the desired results: Write the expected weight and other parameters on the paper to create a desire map where you can depict yourself with elongated people;
- Express your thoughts correctly, use “I lose weight/loss”, “I am a slim and healthy person”, and more commonly use “health”, “happiness”, “harmony”, “welfare”, “goal”, “goal” and other words that will be set in the right way;
- With mobile weight loss apps, they remind you of class, meals, and cheer up with motivated pictures and phrases.
It is also important to communicate with people who like people, because due to weight loss, I managed to achieve my goals and managed to achieve a healthy diet and lifestyle track, don’t miss this opportunity!