A set of exercises for weight loss at home for each day

Perfect figures are not made within five minutes, harmony is achieved due to restrictions on your body's nutrition and training.

Using in everyday life a set of special exercises for weight loss at home for everyday, for women a good way to keep themselves in excellent form is easy.

Exercise to lose weight for women

Beautiful and appropriate hands - enhanced training.It is best to start with hot light, but only after moving to the main strength training.What is the training to lose weight?

Warm -up

Training for weight loss for women should include a variety of rotations.Start -starting you need to lift your hands, spread it to the side and put it in line with the floor.Move your hands towards yourself 20 times, then, turning your hands as many times towards yourself.Without changing the pose, bend the hand on the elbow, and turn it in a different direction 20 times.Rotate with straight hands, as if "factory wings" in one direction and on the other, make 20 rotations in each.

Basic training

To meet them, you need to take small dumbbells.The feet in all exercises are on the shoulder width.

• Raise your hand with the dumbbell forward, place it in front of you, then bring them to the side and slowly lower it.Repeat 15-20 times.
• After dropping his hand with the dumbbells down the body, turn back.Bending your hands on the elbow raises the dumbbells.Repeat as many times as in the first exercise.
• Holding the dumbbells, bend your hand on the elbow so that the right corner is obtained.Slowly raise your hands until the elbows are at the shoulder level.And also slowly, slowly lower it to its original position.This exercise can be done 15 pieces or more.
• Hands with dumbbells to put at the chest level, so that they are in contact.Slowly spread your arm to the side, straighten your elbows.Then get up, lower it forward and give it back to the chest.Make it at least 10 times.

The above training set for weight loss is designed for women with moderate sports training, so it is best for beginners in the early stages to gradually increase the burden - daily increasing the number of repetitions.The strongest women can do training for weight loss at home several times a day.

Exercise for home weight loss at home

For training for weight loss, women often carry out most exercises.The dreams of many women are the stomachs that are almost and almost flat.It requires special effort and is necessarily the burden of normal sports.If you have the opportunity, you can sign up for the gym to the instructor, but you can practice at home.For weight loss for women, the process of making a beautiful stomach is very important, it is best to start it warmly and then switch to basic gymnastics.

Home training for weight loss and sides:

• Sit on the floor, resting your feet on a stable object.You can use a bed, large chair or sofa for this.Hands should be taken behind the head, cut and lean on their turn, left, right.Tilts do at least 20 times.
• Lying on your back, lift your feet straight with about 30 degrees.In breathing, slowly raising them slightly higher, lowering their feet to the floor, but do not touch it.The hand is located on the floor along the body and do not let it go while moving.To get started, 20-30 approaches will be enough, in a week you need to lead to 50 pieces.
• Still lying on your back, lift your feet, bend it on your knees and place your feet on the floor.Fix in this position.Put your hands under your head.Raise the top of the case with about 45 degrees from the floor and softly sink again.Make at least 30 approaches.
• Continuously lies in the same pose, the feet are bent on the knees, falling first in one direction and placing it on the floor.It should turn out that the case is straight, and the feet and hips next to it.In a twisted pose, download the newspaper 20-25 times.Then turn your feet in the other direction and repeat all the actions.
• Position behind.You need to get up on the elbows and set the pose.With straight feet, do "scissors" exercises.The newspaper must repel as much as possible and feel healthy.Do 40-50 times.
• In a position to lie on the back, straighten your feet, with your hands throughout the body.Slowly raising the legs straight and the arms straight, as well as the shoulders and back.The lower back and the back should be located on the floor.The newspaper must be as tense as much as possible, rotating on the breathing.It is enough to repeat 30 times.

Exercises for weight loss in the stomach and sides will not be easy;Instead, they may look very complicated, but to achieve your goals, you have to do everything you need.A set of exercises for loss of stomach fat in women can be done completely at home.

Exercises to lower weight and thighs

In each weight loss exercise for women, a lot of time should be reserved for the hips and buttocks - one of the most problematic areas that does not want to lose weight.To give them elasticity, you need to put enough effort.This complex is very easy, it can be easily done at home using household items.

• Warm up.It can be done by doing 30 squats or the same number of turns in different directions.After heating, you can start doing the main complex.
• In a standing position, with your feet slightly wider than your shoulders, do half squats.Make sure you are not fast and just straight.This is important.Do squats while breathing.Repeat at least 30 times.
• Lunges forward and to the side.First with the right foot, then with the left.Put your feet away, bend on the knees, and keep the other straight.Sitting 15 times.Repeat the same as the second leg.Then do the same in every direction.
• Get all four, finish the position on your elbows and knees.Instead, bring each foot to the side and lift it.Tighten your butt during training.Make 50 such swings in each direction.
• Lie on the back with your feet bent and your feet flat on the floor.Put your hands on the floor with an open palm.Lying on your shoulder blade, lifting your body as high as possible, very squeeze your back.Do at least 50 elevators.
• This exercise is done, it is recommended to use the ball.You need to squeeze between your feet so that the hip level.It should be squeezed with inner thighs.Repeat the pressure 100 times.You can also squat in this position.Also effective training for hips.
• For your next training, you need a chair.You have to kneel behind it.Hold the back of the chair with your hands, move your feet back as far as possible, do 10 times and then to the side.Repeat with a second leg.You need to keep your back straight and tense your back.
• Stand evenly, with his back against the wall, pressing his shoulder, his shoulder blade and hips.Sweep the back on 10 times, then as soon as many times.Alternatives are slow and fast.There are no restrictions on the number of repetitions.

Exercises to lose weight and lanas

Slim and neat feet always look great, regardless of what they are wearing.Exercises for loss of feet and heavy lanes will help make it strong and beautiful.

You can knead in front of this exercise using regular squats.

A set of exercises for women for weight loss:

• Sit on a flat surface, for example, on a hard chair.Bend your feet and put your knees not too heavy (book, dumbbell).Slowly lift his knees, holding on to the chair with his hands.Make 30-40 approaches.
• The chair will help again.Put the leg straight behind the chair.Put your hands on the belt.Support on the second leg.It is necessary to squat on the support foot, holding the second as straight as possible.At least 20 squats are made on each foot.
• Holding your hands for any fixed item, for example, closet, standing on one foot, taking the second foot as as much back as possible and lifting, then, to the side.For each foot, take 30 approaches.
• Stand evenly, your feet together, straighten your back and rise to your toes as much as possible, then slowly drop it.You can do up to 50 elevators.
• Get straight, put your feet together.Raise your feet, bending the knees.At the same time, spread your hand to the side.Raising your feet, you have to stay in this position for 15 seconds.Raise each foot 20-25 times.

Effective training above to easily lose lyuscos will help your feet restore old harmony!

It is necessary for any woman who does not want to wear extra pounds on their body for physical activity.Home training for weight loss is ideal for women who do not have enough time for gym training.If you are involved regularly, take action on suggestions and do it regularly, then the effect will not force yourself for a long time.