The sharp desire for weight loss arises not only for women but also for men.Someone lacks harmony and self -confidence, and someone is essential to restore health, to live in full life, or say they have a child.But it is often the first thing that comes to mind for those who want to lose weight is an exhausting diet of incredible content until fasting.
But few people think - in addition to changing your daily diet, you also need to take care of physical activity, and you do not need to buy expensive subscriptions to the gym, and it is sufficient to study the practice of home weight loss.Only a combination of proper nutrition and moderate physical activity can achieve the desired results.
Where should I start?
Practicing weight loss is not the first goal, they do not have to be fulfilled for statistics, everything is complex and joyful.With this attitude you can achieve the results - everything must be done according to will and not through strength.What can I say about the diet.First try the following:
- Stop thinking and start acting;
- Eat often, but in small portions, strangely, act;
- Finally, rule out flour products from the diet, fatty and spicy foods;
- To eat for joy, if you still wanted a bread or dumpling meal for health and not eliminate yourself.But don't abuse;
- Start a little, let me 10-15 minutes a day, and that's a result;
- You need a good mood for sport - don't come into effect;
- Enforce the load every day;
- Drink more water, up to two liters;
- Self -check will certainly be useful.
Everything happens very easy - you currently read the article, walk, go to the store or market, bite vegetables, fruits, olive oil, greens, nuts and black chocolate tiles to increase the mood.No additional stress is needed for the body, it is enough in life, but gradually rebuild it on the healing route, and then the weight loss mechanism begins itself.
Set that will be useful in a new sports life
Changing your diet and the refrigerator with useful products are not enough to start your weight loss path, and the appropriate articles must appear in the house.Which is useful for daily sports:
- carpet or karem, for stretching exercises, to perform the press for the press;
- Dumbbells, buy first 1-2 kg lungs for women and 3-5 men;
- New sportswear is very important for stimulus and comfort;
- 1-2 kg hoop, not easier.
In the future, a flexible tape, a jump rope, fitball and other simulators can be useful, but the start and the initial list will be enough.Also pay attention to the place where you drive or plan to workout.Here it must be quite light, spacious, clean, and may be the possibility of ventilation of the room.Do cleaning here every day - this is an additional load on the body as well.
What exercises are suitable for home?
At home, you can do all the exercises that are taught in sports.We have collected the best practices for you to lose weight, and after your body has formed the most important useful body habits thank you.
So the very first and necessary habits are a warm, without being able to start practicing at all.Discreet tilt, run in place, jump, move your arms and neck.Warm -UP should take at least 15 minutes.Now a class set.
Squat.Oh, yes, they are simple but many hated squats.But this is one of the effective exercises.Correctly squat so that the hips are parallel to the floor.At first, you can squat on a chair, and such a practice is repeated 10-15 times in one approach.Later, increase the load to 20-30 squats at a time.
Planck.Classic practice aimed at reinforcing all muscle groups.It is sufficient to put on the forearm floor in parallel and lift the body and place its legs on the socks.You have to hold at least one and a half minutes.But this is about the beginning, you need to gradually increase your execution time.
Bridge.Lying on the back, you have to rest your arms and legs on the floor and lift the pelvis high.Such exercises must be at least 15-20.
Press.Another is not everyone's favorite, but it has a very effective activity for weight loss.Lift your feet on your back.As an alternative solution without touching the floor, lower your leg.Now put your arm behind your head, bend your leg on your knees, take a hill in the floor and lift the body.
By the way, plus a useful habit - classes have to go for at least half an hour, so when you enter the rhythm of a new life, they are regulated.
For weight loss, it is important to handle dumbbells, which increase the load and give the muscle sound.So be straight, share your feet on your shoulder, dumbbells in your hand, your palms are turned to you.When exhaling, lift your hands to the shoulder on the inhalation - lower it.Perform the exercise alternately, at least 10-15 times per hand.
Here again, the right habit - follow your breath, which will make it easier and will not be tired so fast.
The task with the dumbbells is again to bend the hands in a horizontal position.Place two stools nearby as a sports bench.Lie on them with your back and straighten your arm to the side so that the elbow turns under the body.Breathing - Connect your hands in front of you, breathe in - lower it to its original position.Such movements are useful to strengthen the chest.
Rear lesson: Your starting position is slightly bent on the knees of the legs, placed on the width of the pelvis.The blades must be connected, straightened the back and bowed a little.In the hands - dumbbells, hands lower.Breathing - Share your arms to the side, breathe in - return to the original position.
These are simple exercises for weight loss, provided that their daily execution can result in a few weeks.Note that the complex must have multiple exercises for each muscle group and for the general amplifier classes.
The last stage of training
This is an important consideration because because you need to do exercise correctly with your workout exercises.Dear the tendencies again, shake your hands, walk around slowly, make a circular movement around your neck, straighten your shoulder, fold the paddle, think of tomorrow's plan.After all, this is an important question - when it is better and more convenient to start charging, exactly what to incorporate into the complex, which cannot be done today, but we must repeat tomorrow.Analyze the day.While you think, sit in the lotus pose, lower your hand on your knees, close your eyes, concentrate and sit in silence for a few minutes.Now you can rise slowly and go to shower.The charge is over today.Or do you want to repeat it?
Psychological mood
Home slender exercises not only contain physical activity and proper nutrition, and the psycho -emotional sentiment is also important.Classes from the automatic training field do not interfere with:
- Weight loss is not a goal, the goal is to become a healthy, slender and happy person and keep this condition continuously.Remind yourself to this;
- Organize the moment of rest - lie on the floor or sofa, close your eyes and dive into the darkness, try to introduce it to a certain hypnosis;
- Imagine the desired result: enter the expected weight and other parameters on paper, create a map of desires where you depict yourself with a slender man;
- Properly formulate thoughts, use the terms "I lose weight/I lose weight", "I am a slender and healthy person", often use "health", "happiness", "harmony", "profit", "purpose" and other words that will set the right way;
- Use mobile weight loss applications, remind you for lessons, diet, and cheer on motivating images and phrases.
It is also important to communicate with similar people, people who have achieved the goal due to weight loss exercises, achieved healthy eating and lifestyle rails, do not miss this opportunity!