To lose weight at home for beginners

A slim figure is not only a manifestation of beauty, but also health. The abundance of junk food, long hours, sedentary work, lack of fresh air leads to weight gain and the emergence of a variety of diseases.

Doctors recommend to allocate a minimum of 30 minutes daily physical training. A gym is not mandatory, for busy people, there is a great option – exercise for weight loss at home.

A complex of effective exercises to help to put in order the image without a large investment of time and money. The most important thing is to practice regularly.

Simple exercise for beginners

how to lose weight

People with no experience of fitness should start with simple exercises that help the body gradually get used to the load. The optimal duration of training for beginners – 20 minutes.

All movements should be performed slowly, without weights. If the load seems insufficient, you can use small weights, weighing up to 1 kg.

Learn how to use ankle weights.

Any workout should begin with a warm-up. Exercise for beginners includes the following movements: smooth head rotation (10-15 times), straight arms forward and backward (10-15 times), housing (8-12 times), hips (8-12 times), knees (10-15 times), jumping on the spot (10-15 times). Warm-up prepares the body for the most important unit of the exercises and help prevent injury.

Complex for beginners fast weight loss, includes the following exercises (number of repetitions – about 15-20 times):

  • Squats, low squats with simultaneous removal of direct hands forward.
  • Lunges: alternate forward left and right foot. Important: the knees should bend at a right angle.
  • Squats-plie: shoulder width, put your feet socks flip side, do slow squats 3 accounts, and then slowly rise.
  • Simplified push-UPS: take focus on the floor, leaning against knees and palms do push-ups slowly. During the exercises, you can't bend your back and pull the head up, keeping the move just by hand. If discomfort is felt in the knees, you should put them under a small pillow or towel.
  • Training press: lie on your back, legs bent at the knees, to get back on your hands, exhale slowly raise the shoulders, exhale, down. When you lift-don't pull the neck needs lifting just the shoulders, because the tension of the abdominal muscles.
  • Lift the buttocks: sit on your back, bend your knees, legs stretched along the body hands to lift the buttocks, making rapid movements of the buttocks up and down. When raised it would be possible to compress the gluteal muscles.

Includes exercises for beginners to help only 20 minutes to give a good download all "problem" areas: legs, hips, arms and shoulders, press. During the class is allowed to take short breaks, but no more than 5 minutes. Carry out the necessary training easy stretch: sit on the floor, widely having dissolved feet, slowly stretch the body forward, left, right.

Weight loss at home it quick, you need to engage in an intensive program that includes strength and aerobic exercises. Aerobics leads to increased heart rate – a prerequisite for effective fat burning. Strength exercises help to improve skin tone and muscle volume, which depends on the beautiful relief figures. There are several systems for exercising at home:

  1. One day is devoted to aerobic exercise – running track, dance aerobics, riding a stationary bike. Another day with strength, including exercises for all muscle groups.
  2. During the training combines strength and aerobic exercise. For example, the class begins a 5-minute ride on a stationary bike, then carried out exercises for a press, then another 5 minutes of aerobics, then exercise the hips.

When you make the effective exercise focuses on a specific muscle group, but at the same time work other muscles, which increases the training effect. Class home helped to spend a maximum of calories, it is useful to use weights – dumbbells 1.5–3 kg. it is Better to use small weights but do more repetitions.

To fix the sagging belly and flanks, you need to do at home exercises for abs. This is a complex effective exercise for the press (all exercises done 20-30 times 2-3 sets):

Scissors

  • Starting position: sit back, extend hands along the body, lift the sock off the floor 15 cm.
  • Execution: move the cross straight leg, alternating upbringing left and right legs.

Twisting

  • Starting position: sit down, put your hands behind your head.
  • Implementation: would alternately lift your knees bent leg and it reaches the opposite elbow.

Lateral twisting

  • Starting position: sit on the floor on its side the lower hand to pull forward, to get the upper hand on the ear.
  • Implementation: half spiral, raise the legs to drag him by the elbow.

For the buttocks and thighs

exercise for weight loss

Complex thighs and buttocks, the purpose is quick weight loss at home and the formation of mode shapes.

If you regularly give lower-body the payload, then very soon you will see the first changes: tighten the skin, leaving sagging muscles of the inner and outer parts of the thighs, more rounded and perky is the buttocks, to reduce cellulite.

Effective complex at home should include exercise for weight loss buttocks and thighs (the number of repetitions – 20-30, 2-3 sets):

Squats with dumbbells

  • Starting position: feet shoulder width apart, grab the dumbbells weighing 1.5–2 kg.
  • Execution: deep squat, simultaneously bringing your arms forward. Elbows when you raise your hands should "look" down. Squats are a useful inner, front and back of the thighs. The use of dumbbells increases the load.

Attacks "Swing"

  • Starting position: take a dumbbell, stand with your feet together.
  • Implementation: do alternating lunges right leg back and forth. Follow the second leg. Attacks contribute to the formation of the beautiful buttocks.

Attacks turn your hands then

  • Starting position: hold the dumbbells, make great thrust a foot forward, put your hands behind your back, palms outward.
  • Execution: while keeping the tension in the hips, bring your hands back up and move your scapula. Exercise is good for the front and outer parts of the thigh and also the arms, shoulders and back.

It splaying the legs to support position

  • Starting position: take the emphasis lying, like push-UPS.
  • Execution: alternate between having your feet in the direction of the maximum distance, and then return to its original position. It splaying the legs to support position helps shape the thighs.

The arms and shoulders

Shaping your arms and shoulders requires exercises with weights. If during the exercise the thighs, buttocks and press use dumbbells, so this is a good download.

It is also useful to do separate exercises for the arms: bending a different perspective or the abduction dumbbells forward, to the side.

Also useful for the triceps and biceps of the classic pushup, where you can take the train back, chest, press.

Slim legs

Exercises for slimming legs at home is aimed at the formation of elastic without cellulite on the thighs, good knees and a neat calf. So the legs were slender, it is useful to do dance aerobics from time to time to walk around the house socks. In the usual practice, are the following exercise (run every 30-45 times, do 2-3 sets):

Plie socks

  • Starting position: position feet shoulder width apart, remove the sock away.
  • Execution: stand with your socks, sit in three accounts, down to the heel. Plie socks promote weight loss in the thighs, forming a beautiful calf.

Leg lifts

  • Starting position: sit on the sidelines, lean your elbows on the floor, pull the toes.
  • Execution: lift as high as possible on the thigh, then slowly lower. A useful exercise for the inner and outer surfaces of the thigh.

Leg swings

  • Starting position: feet together, straighten your back.
  • Execution: swing the leg forward, then swing the leg back and simultaneously pull your body forward. When the train wobbles front and back surface of the foot.

Physical exercises for men

weight loss for men

Diet for men home exercises, if you can do them on a regular basis, to help them lose weight, create a beautiful body and a press without a visit to the gym. Like women, men have shown, twisting crunches, leg lifts lie on your back, lunges, squats with weights. Weight dumbbell men should be 8-12 kg.

The estimated home workout for men includes exercises for:

  • twisting crunches;
  • raise the legs perpendicular to the torso, lying on the back;
  • push-UPS;
  • lunges with weights;
  • deadlift weights (dumbbells);
  • Mahi dumbbells forward, to the side.

How to lose weight workouts a week at home

Exercises for quick weight loss at home should include power elements, and aerobics. It is useful to practice every day, twice a day.

For example, in the morning run on the treadmill or go for a fitness bike, and in the evening to devote the force at home.

Evening training should be full of exercises, involving multiple muscle groups. Here is a rough diagram of such a category:

  • 5-minute workout;
  • classic squats using dumbbells;
  • alternating lunges back and forward;
  • squats-plie use dumbbells;
  • lying on the back, raise the foot at the same time the cultivation of dumbbells;
  • twisting crunches;
  • Mahi dumbbells forward, sideways;
  • bending of hands with dumbbells at different angles;
  • a push-UP.

Learn how to secure fast weight loss in other ways.

Video lesson technique of execution of exercises for weight loss at home

Home-exercise can help you lose weight. Advantages of home training: time savings, the ability to combine categories to watch your favorite TV programs or listen to music, at least the necessary sports equipment.

Convenient form, as well as the perseverance in the daily practice of 15 minutes of the complex, makes the dream of an ideal image of reality.

If you want to save money and time going to the gym, so that help is given in exercise videos for weight loss at home.

Fast to lose weight at home

Proper nutrition and exercise to help fast enough to fix the figure

When better to start?

Look slim and beautiful, every girl wants to, but to lead a healthy and athletic way of life just not a lot.

Even if you are not fond of dancing or aerobics, do not visit the gym, you can be slim and slender figure. You need to give the sport-20-30 minutes a day.

Take care of your body and it will delight you with good health and good appearance.

Here you will find practical exercises that will help you to lose weight at home without exercise equipment. Knowing them, you can create your own individual exercise program.

Before you start training, you should do warm-up. It helps to warm up muscles and joints, and protect you from damage and injuries.

Need to start from the top down, gradually turning into heat in the neck, shoulders and arms the lower back, buttocks, thighs, knees and feet.

If you don't know how to warm up — no problem. Start with a circular motion for each joint. The first way, then another. The way it works all parts of the body.

Then, it is a good warm up. This much RUB your palms until they become hot. After this, heat of the face, neck, ears, nose. Next, warm your hands, spread to the whole body from head to toe.

01.05.2019