In order to get rid of overweight, it is not at all necessary to have a hard workout in the gym and torture diet.Of course, when we talk about a lot of weight loss and health problems, you will need a professional nutrition and coach.But if you only want to throw 5-6 kilograms and remove the boring belly, you can easily do it at home.
Why don't we lose weight?
It is worth starting the unique characteristics of the body.Someone immediately loses weight at the slightest stress, as some stress is an easy way to win 5-10 pounds, regardless of the amount of food.Someone with flooded cakes and increases the 0.5 kilogram balance and someone "spreads" to the cake from a glance.The point is metabolism.And if nature has not given the opportunity to get rid of fat reserves in some of the campaigns in the hall, then do not despair.Regular physical activity, proper nutrition and rejection of bad habits are the key to health and a beautiful shape.Yes, maybe you will never reach the ideals of the beach, but you can feel healthy and confident.In addition, some simply cannot afford the fitness rooms and regular visits to sports complexes: no time, money and sometimes desires.In this case, the training can be done independently at home.In this article, we have collected effective weight loss exercises that can be done independently.
Important point: At times, weight is not due to health problems.In this case, excessive weight acts as a symptom: there may be problems in the thyroid gland, the cardiovascular system and women in the hormonal background of women.Therefore, if the weight began to grow suddenly and even leave it even in the diet, this is an opportunity to consult a doctor urgently and take many tests.
Record to lose weight
One kilogram of fat and kilograms of muscle occupies different amounts in our body.But unfortunately, when trying to try only with the diet, the muscles are primarily "flooded".This is due to the fact that stress (and every diet stress) is intensively protected.The ancient brain reaction is caused by a sharp decrease in daily calories evidence that the body should be turned into an urgency.Fat supplies are deposited, and the energy disappears in one person: the body is placed in an energy preservation system that allows you to survive without food.Therefore, each diet does not give the expected effect if it is sharply or not supported by physical effort.What do I remember if you want to lose weight?
- The calorie content of the vessels should be gradually reduced.Suddenly you can stop fatty, fried meat, sweets and stop food butter if you have done it in recent years.Leave the diet gradually to all harmful.If you usually consume 2000 calories a day, you should reduce it to 1500 due to weight loss.But you have to do this for three to four weeks, not faster!
- Check the level of insulin.This hormone delivers glucose throughout the body, increasing the glycogen supply of the muscles.This material is required for effective training.Insulin rises after each meal, interrupting the processing of fat cells by 1-2 hours.That is, the usual snacks with sandwiches, cookies and sweets accurately increase weight as insulin production increases.Carbohydrates should only be consumed during strictly defined time and does not exceed the daily dose in accordance with the harmonious calculation of carbohydrate fat proteins.
- Regularly workout.Practices for beginners are good in the sense that they are easy and easy to do.Therefore, you do not have to throw them: if you trained for two weeks and then left for several days - there will be no results.There is a need for a serious systematic approach to the effect.The habit is produced in forty days, so at least one month you have to do all the exercises honestly and regularly.
Interesting fact: Simple walks help you lose weight.Yes, it is completely optional to run in the morning and in the evening.First of all, inadequate running is harmful to the knee joints.Second, mentally lighter and more pleasant than a run.The only condition is that daily walks must be at least 3 kilometers.Ideally, 6-10, but little agrees with such exploitation.
The best exercises for home training
How to fight overweight at home if there are no simulators?Fortunately, there are many exercises to start losing weight, which promote the overcoming fat deposits in any part of the body.
Spell-This is one of the most effective exercises with regular 5-6 regular training.At first, it seems complicated, but in fact, Burpee gives a uniform burden on all muscle groups, allowing the fat to be quickly burned.The exercise is carried out as follows:
- Stand precisely, the legs on the shoulder width.Start a squat;
- Leave it under it, put your hand on the floor on the side of the body;
- Rub your leg sharply back, lower your chest to the floor as when you press;
- Lift your chest, jump forward, return to the lower position of the squat;
- Rise up sharply and jump up and hit your hand over your head.
We recommend that you take 10 times 2-3 approaches.If such an amount seems difficult to you, it will first be two approaches and five times the gradual increase in load.This not only helps to get rid of fats quickly, but also to develop a respiratory system.
Push -ups. A practice that is necessarily incorporated into all training programs.It helps to develop the back muscles, get rid of the armpit fat, pump and lift the chest muscles.The exercise is carried out as follows:
- Take the emphasis on lying.Hands at shoulder level, feet on the width of the hip;
- Take your chest to the floor, the position of the "bar" must be preserved;
- Inhale and go up to the starting position.
Repeat ten times, depending on your own preparation and abilities.In addition, you can press the sofa or place your legs from the floor to the couch: such reverse pressure is further elaborated on the chest muscles, which is particularly relevant to large -breasted women.
Jacking Jack. This exercise can be called the next step after Burpee and Push -up.It is used for cardio load and allows efficient burning of excess calories.The exercise is done as follows:
- Put your feet from each other's shoulder;
- Start the jump, make swings with your hands;
- The hands of the hands change up and down each jump.
The number of approaches depends on preparation.Perform the exercise 20-30 times in one approach.
The rotation of the legs- Exactly one minute for execution - and excellent results after a few classes.This exercise promotes the development of the press muscles, get rid of the "side" and gives further load on the internal thighs.Complete the exercise as follows:
- Stand straight, the shoulders of the legs, tighten your arm behind the back of the head;
- Raise your leg, bend at right angles and start the side for 15-20 seconds;
- Same - but with the second legs;
- Then repeat the exercise, rotating in the other direction.
You can increase the execution time if you are hard enough.
Rack. A perfectly familiar practice you need for a projectile.You can jump on a rope between 0.5 and 2 minutes, gradually increasing the speed and intensity of the jumps.Exercise helps to quickly get rid of fat deposits in all parts of the body.
Pull -ups- Not everyone has a horizontal bar at home, but probably in the yard.Such an exercise not only helps to pump the hands, but literally affects all the muscles of the body.Therefore, pulling it up will help you lose weight quickly, even for those who do not help other exercises.The execution technique can be completely different.
Raising the knee. Take a job and on the crossbar.In the first case, stand straight and switch your knees to your chest alternately: this allows you to develop the hip muscles and back.In the second case, it retains the cross bar and pull both legs to the chest at the same time: the load will be higher, not only on the legs and back, but also on the press muscles.
As you can see, there is nothing supernatural in training at home;Absolute anyone who has any level of sports training can do them.
Supplementary training
Those who are not enough for the usual exercises are recommended that they consider many further opportunities for beginners training.These are fashionable and useful classes that allow you to strengthen your muscles and stretch the tapes.
Yoga- Practice is not for everyone: it is contraindicated in people with muscle bone diseases and back injuries.The rest can turn on the video from the internet and enjoy the simplest asanas for beginners.It is not necessary to go to the gym.Yoga plus is that lightness (in the initial stages) is the possibility of fast burning a large number of calories.
Pilates- You can participate in them without an instructor like yoga.It is sufficient to get a carpet, view some basic exercises and strengthen your home muscles.
Dance- Yes, you can dance at home.And the most modern directions help to get rid of excess fats.And lovers of more traditional opportunities can try to do belly dance: belly dance really strengthens the muscles.
The diet
As we have already said, you cannot eat the fast food and try to lose weight.The training should be accompanied by a diet.However, this does not mean that it must be as strictly as possible, except for everything that is delicious and loved from the diet.The diet here means proper nutrition.And does not require much restrictions.His main postulations are as follows:
- Lack of bad habits.Alcohol is very calorie and cigarettes give a huge load not only on the lungs;
- Denial of high carcinogens, paints, food additives, salt and sugar products.Fastfood and factory sweets should disappear from the diet;
- Drinking mode.Man should consume at least 2 liters of clean water (juices, teas and other drinks do not matter);
- Contains additional protein and fiber into your diet.These are useful products that allow the body to be quickly saturated and, at the same time, not give it too much calories;
- Use special dietary supplements.For example, there are herbalife products that reduce the desire for sweets and help remove excess water from the body.
And finally, it is worth noting that excessive training can be no less harmful than their complete absence.Everything you need to know about the measure and observe the balance.And then you will feel a healthy person!