The best exercise for weight loss

A strong desire to lose weight happens, not only women, but also men. Someone is missing the harmony and confidence, and someone — it is very important to restore your health, live a full, say, or the baby. But often the first thing that comes to mind, who want to lose weight is exhausting diets incredible content, until a strong hunger.

exercise for weight loss

But few people think about — in addition to change your daily diet, you need to take care of exercise, and it does not need to buy expensive gym memberships, it is enough to study the complex of exercises for weight loss at home. Only if the correct combination of proper diet and reasonable exercise, you can achieve the desired results. Let's try today, this moment to change the normal rhythm of life.

Where to start?

Exercise for weight loss — is not the first goal, they do not need to perform because of the statistics, all is to go to the complex and pleasure. With that mindset, you can achieve results — all you need to do is and not by force. What job has to say about diet. For starters, try the following:

  • stop thinking and start acting;
  • eat often, but small portions, oddly enough — it works;
  • remove, eventually, a diet of flour, fat and spicy foods;
  • eat if all the same, I wanted bread or dumplings — eat for health, and don't blame yourself. But do not overdo it;
  • started to do a little — let it be for 10-15 minutes a day, and it is achievement;
  • sports need a good mood — does not go through the power;
  • every day increase the load;
  • drink more water, up to two liters;
  • you definitely need self-control.

All is very simple — right now, after reading the article, go for a walk, go to the store or market, buy vegetables, fruit, olive oil, vegetables, nuts and a bar of dark chocolate to set the mood. No need to create the body additional stress, and so lacking in life, only to gradually build its Wellness path and then the mechanism starts the weight loss itself.

The inventory, which is useful, new sporting life

Start the path to weight loss is not enough to change the diet and a score of refrigerator useful products in your house should appear and the right items. It is convenient for daily sports:

  • Mat or sleeping pad, comfortable stretching exercises, the use of the toner of the press;
  • dumbbells, to buy the first easy-1-2 kg for women and 3-5 for men.
  • new sports clothing is very important to encourage and comfort;
  • wrap weight 1-2 kg, not easier.

In the future can be a useful rubber band, jump rope, exercise ball and other equipment, but the preliminary list is sufficient. Also pay attention to the place where you perform or intend to perform the training. There is enough light, spacious, clean, must be able to ventilate the room. Not here, every day cleaning is also an additional burden to the body.

What exercises are suitable for home?

At home you can do all the exercises taught in sports activities. We have gathered for you the best exercises for weight loss and some of the most important healthy habits of the body, after reaching their body thank.

So, the first and necessary way to exercise, without it is impossible to begin to engage. Do some bends, run in place, jump, stretch your arms and neck. A warm up should take at least 15 minutes. Now a set of lessons.

how to lose weight with exercise

Squats. Oh Yes, those simple, but many hated squats. But this is one of the most effective exercises. To squat properly, so that your thighs are parallel to the floor. At the beginning, to squat on the chair, repeat the exercise 10-15 times for one approach. Later, increase the load by 20-30 sit-UPS at once.

Strap. The classic exercise to strengthen all muscle groups. Enough to put on the floor forearms parallel to each other and to raise the housing, which leg socks. To survive you need at least two and a half minutes. But it's a start, gradually increase the run time.

Bridge. Lie on your back, you need to stretch your arms and legs to the floor and lift the hips up. These exercises should be 15-20, not less.

Press. The second is not everyone's favorite, but very effective slimming exercise. Lie on your back and lift your legs up. Alternately, not quite touching the floor, lower your legs down. Now put your hands behind your head, bend your legs at the knees, rest against the floor and lift the body.

By the way, one useful way of training should be taken at least half an hour, so when you enter a new rhythm of life, take it a rule.

To lose weight, it is important to exercise with weights, they will increase the load and give your muscles tone. So, become straight, feet spread shoulder width, dumbbells in hands, palms use. On the exhale, lift the hand to the shoulder, exhale to lower. Do this exercise alternately, at least 10-15 times in the arm.

Here again the right way and keep breathing, this helps you exercise and you're so fast, you get tired.

Again, work with free weights — bending the arms in a horizontal position. Put two stools next to the sports bench. Lie on your back and turn your hands so that your elbows turned out under the body. Exhale — join the hands behind, inhale, lower to starting position. Such movements are useful to strengthen the chest.

Teaching back: the original position is slightly bent at the knees, feet placed shoulder-width hips. The blades need to connect, straighten your back and bend a little. Your hands — dumbbells, hands down. Inhale lift arms out to the sides, exhale return to the starting position.

These simple exercises for weight loss if your daily run can give results in a few weeks. Note that only your complex should have a number of exercises for each group of muscles, and restorative sessions.

The final stage of training

This is an important point, because the complete training necessary to properly use the exercise workout. Again, do a tilt, shake hands, walk slowly in a circle, make a circular motion with the neck, straighten shoulders, fold the wings, think about the plan tomorrow. Because this is an important question — where better to start charging, what should be included in the complex, that not make it today, but another tomorrow. Analyze your day. When you are thinking about, to sit down in the Lotus position, put your hands down on your knees, close your eyes, concentrate and sit quietly for a few minutes. Now, slowly stand up and you can go to the shower. Charging today is over. Or do you want to play?

Mental attitude

exercise for weight loss

Exercise for weight loss at home are not only exercise and proper nutrition, is also important, psycho-emotional attitude. Does not prevent the class of the field of anger management:

  • weight loss is not the goal, the goal is to be healthy, slim and happy and maintain that state permanently. Remind yourself of that;
  • make yourself minutes of relaxation just lie down on the floor or couch, close your eyes and immerse yourself in the dark, try to set it into a state of hypnosis;
  • visualize the desired outcome: to write a paper expected, weight and other parameters, create a map of desire, where you can draw yourself slim;
  • correctly formulate ideas, use the phrase "I've lost weight/lost weight" "I'm fine and healthy people", most use the word "health", "happiness", "harmony", "use", "target" and other words, who will set the right mood;
  • use mobile apps for weight loss, they remind you about classes, meals, and encouragement from different images and phrases.

It is also important to communicate with like-minded people, who, through the exercise for weight loss, managed to reach the goal, managed to become the rails of a healthy diet and lifestyle, don't miss this opportunity!

05.03.2019