Exercise for weight loss for women at home.

What to do if you want to lose weight, and access to the fitness club, there is no possibility? Good results are achievable at home. Need daily to perform fat burning exercises for only a and stick to a moderate diet for weight loss.

Effective exercises for weight loss

For weight loss need to change a sedentary lifestyle, slow metabolism, on the most active. Morning should start with charge, and for home workout for half an hour the evening time. Throughout the day use every opportunity to exercise. For weight loss helpful to replace the ride in the Elevator with climbing stairs, and before going to bed to take a short hike. Exercises for the entire muscular system will provide a tone and aesthetic for losing weight and maintain health it is important to follow simple guidelines:

• Remove from the diet of cakes and bread from flour of higher grades.
• To cook steamed or boiled.
• Eating fruits and vegetables rich in fiber.
• At night is not to eat the last meal no later than 2 hours before bedtime.
• To drink clean water.

Exercises for full body weight loss and maintain the form of the phenomenon is imperative. In drawing up the program of home training it is necessary to consider a focused study of the problem areas and condition. Experienced fitness instructor recommended to use effective exercises for strengthening and slimming the muscles.

Back

"Lean forward" one of the most effective movements for strengthening and slimming the back. For muscles, straightening the spine, you will need to stand on a "Bridge". Information and withdrawal of the blades improves blood circulation in the trapezius and rhomboid muscles, and reduce body fat cervical area. Exercise "Plank with pull dumbbells to" vigorously burns fat at the expense of the widest muscles of the back, and the Boat copes with cellulite on the lower back.

Chest

"Presses dumbbells lying" forced to work both types of fibers, which makes it possible to lose weight without losing muscle mass. Exercise "Push-UPS from the wall" women are able to perform on a large number of repetitions, thereby to provide the necessary intensity for fat burning. Systematic exercise "Dry brass" support muscle tone and static load with the "pressing of hands" will add elasticity of the breast. Diet is the determining factor weight loss, female breast, and physical activity contributes to maintaining a beautiful shape.

Feet

Slimming of legs, as well as to work out the muscles just used a different variations of exercises, "the Squat". Side lunges are an great load of legs from the outside. Exercise "Scissors" or the pressing of the ball with knees to force the adductor muscles to rapidly burn fat on the inner thigh. Regular exercise "Bicycle" provides a form-fitting knee area and gently works the joints. Lifting on socks, standing or sitting, will reduce swelling and give relief Shin.

Hip

Salageanu on a stable stool with lift the knee up is an effective exercise for weight loss legs. "Short attacks" deliberately load the hips, give them relief. If you need special attention the inner surface, in the complex of exercises you need to add "Plie-squats". To burn fat on the outer thighs need to practice naked Mahi to the side standing up.

Buttocks

Exercise "deadlifts" good for the muscles of almost all whole and increases the tone of the gluteal muscles. For intensive weight loss buttocks, you must perform "Abduction legs back" and wide attacks. "Hyperextension" is a good alternative to the deadlift, the exercise doesn't stress the knees and quads. "Gluteal bridge" effectively raising the volume of muscles and reduces body fat on the back and buttocks. The exercise called "Walking on buttocks" strengthens the pelvic floor muscles and working the hamstrings.

Hands

"Reverse pushups" building on the edge of a chair or sofa, great load area triceps, and remove fat from the underarms. Various options of flexion of the hand tighten and strengthen the anterior group of muscles of the shoulder. Exercise "Scissors" and "Rotation Crescent" evenly burn the fat e of the surface owner. "Dumbbell bench press up" engages the triceps, trapezius and deltoid muscles, it creates a beautiful shape to the shoulder girdle.

Belly

The usual "Twisting" excellent work on the top of the press, and exercise the "Reverse twisting" reduces body fat and strengthens the muscles of the lower abdomen. "Lateral and oblique twists" emphasize the waist, and exercise "Tilts to the side" deprives hell of fat on the sides. "Circular rotation feet" complex effect on the muscles of the press. To pull a protruding abdomen must be systematically do an exercise the "Vacuum".

Mill

For a slim and attractive waist to do "torso Twists to the side" or "Mill" that make obliques intensely to shrink. Exercise "Turns legs lying on the floor" actively burns fat in problem areas, and strengthens the press. "Side bridge" and "leg lift lying on your side," fine tone the side muscles and reduce the scope of the waist.

Squats

For the proper exercise you need to put feet on width apart, placing in the same plane as the knees. Keep your back straight, and bend at the waist, hands down the whole. To bring the blades to move the pelvis back, and inhale to sit down. Hip bend and parallel with the floor, and need to transfer body weight on heels. To rise, exhaling to the top of the rise. Performing squats, you need to control highlights:

• In the bottom position your knees not to withdraw the forward foot.
• You cannot stand on your toes.
• It is prohibited to round the upper back and lower back.
• When lifting cannot be reduced knees.

Attacks

At the beginning of the exercise to put feet on the width of the pelvis, and then to take a step forward and gently sit down. To move the load on the front foot, the other to pull and lean on the toe. The back is smooth, with a natural curve in their lower back, palms located on the belt. The knee of the working leg is bent at an angle of 90° and is experiencing increased stress, so it is important to prevent speech over the knee toe of the foot. Exhale, rise up, and put the working leg next to a reference.

Pushups

The starting position for push-UPS — the emphasis lying on the direct hands, with the production of shoulder width apart. The distance between the feet does not affect the performance of push-UPS. A keep smooth, straining buttocks and abdominal muscles. Flexing his hands, a deep breath, and to touch the breast sex. Smoothly to exhale throughout the ascent of the whole. When performing exercises important:

• To complete the formulation of the palms at the level of the middle of the chest.
• To prevent deflection in the lower back.
• To avoid strong dilution of the elbows and sagging thighs.

"Jumping"

To prevent various injuries, before running jumps need to warm up the ankles and knee joints. In the initial position, put your feet together, hands lowered along the whole. Shoulders lowered, stretch press, and keep your back straight and slightly tense. The explosive force of the muscles of the thigh and calf to push out a up, the pulling of the foot. Land on toes, knees slightly spring.

Leg lifts

To perform the exercise you must lie on your back and press firmly on your back, hands along the body. Force the abdominal muscles to pull the hips off the floor and, exhaling, lift and angle 60°. To hold the feet at the top 2 sec. and inhale lower, heels not touching the floor. In order not to reduce the load, it is impossible to tear off the head from the floor. Beginners and women who have weak abdominals, you should start with alternate leg lifts.

"Scissors"

Important: exercise is performed on a hard surface. Lie on your back, bend your hips and extend hands along a trunk. Place the palms under the buttocks, feet placed on the floor. Inhale, raise the leg and pull your toes. Force the abdominal muscles to keep feet above the floor at an angle of 30°-90°. First, to spread his legs to the side, then reduce and the cross.

"Twisting"

Lie on your back, fingers clasping his in the castle behind head, elbows dissolve in the parties. Beginners are allowed to cross arms. Bend your hips and lower leg put on any piece of furniture. Exhaling, twist the body and pull the shoulders and pelvis. Need daily to perform fat burning exercises for only a and stick to a moderate diet for weight loss. In the end position, back rounded, and the abdominal muscles are greatly reduced. You can't bring the elbows up and keep the neck and chin to press and chest. On the inhale to return to a horizontal position.

Hitch

After loading it is necessary to normalize the heart rate, lower heart rate, and relieve tension of the nervous system. Done correctly hitch promotes rapid recovery after exercise, and to return the shortened muscle to its original state. Stretching to improve the elasticity of ligaments and muscles, improve blood circulation in the body and encourage the elimination of toxins from the body.

For the effective hitch should perform simple movements and exercises:

• "Vertigo";
• The pinning of the elbow and shoulder;
• Pull elbow behind;
• The tilt or reclining with a support;
• The hands behind the back;
• Posters in the doorway;
• Exercise "Crescent" and "Cobra";
• Pull the leg back.

"Training program"

Monday

In the beginning of the week should be strength training to strengthen the muscles, because the body after a weekend of good is restored. Before training you must spend 15 min active warm up just a to prepare muscles and ligaments and upcoming load. All exercises perform 15 reps in 3 sets. Basic training includes exercises for all muscle groups:

• "Deep squats";
• "Broad attacks" is a specific number of repetitions performed of each bare;
• "Bar with pull dumbbell" — to make each hand for 15 reps
• "Push-UPS";
• "Dumbbell bench press up";
• "Bending of hands with dumbbells";
• "Twisting";
• "Leg lifts".

For aerobic exercise good jumping rope, you need to perform 3 times for 60 sec. As a hitch – 10 minutes of stretching of all muscles.

Tuesday

Day circuit training, the exercises to perform on the queue for 15 reps. Training to do 3 laps. To prepare heart and your future stress, in a warm-up should include Jogging in place. Exercise is the main complex:

• "Plie-squats";
• "Push-UPS";
• "Gluteal bridge";
• "Superman";
• "Scissors";
• Jumping jacks – 30 times.

In hitch you want to add breathing exercises to bring your heart rate back to normal.

Environment

Power and aerobic exercise. Basic training includes 3 sets of exercises, each should be performed for 20 repetitions. With the upcoming workout, the warm up should include torque movements, warm up the joints and ligaments. The lesson consists of exercises:

• "Squats" with the rise of the hands in front of him;
• "Abduction legs back" – to fulfill every naked 20 repetitions;
• "Reverse pushups";
• "Hyperextension";
• "Bicycle".

As a hitch — 5 minutes of stretching legs and back and for weight loss to spend Hiking for 30-45 min.

Thursday

You must perform the exercise with emphasis on problem areas. Short workout to make of the rotational movement of the feet and hands. To boost fat burning effect of all exercises perform 20 reps for Cruz, with the rest between sets to 30 sec. For lesson, do 2 laps, which include:

• "Broad attacks" – the naked each to do 20 reps;
• "Pushups from the wall";
• "Gluteal bridge";
• "Straightening hands up" with a light dumbbell;
• "Superman";
• "Naked swing in the direction of";
• "Twisting";
• Jumping rope – 30 sec.

During the delay, a good stretch the muscles of the hands and feet, do breathing exercises.

Friday

Training should develop the maximum amount of muscle to do 2 sets of all exercises. To improve the efficiency of the lesson, the warm-up should include the Mahi, the rotation of the hands and feet, and the turns and slopes of the body. In the skin approach to do 15 repetitions of the following exercises:

• "Short attacks" – the naked every to do 15 repetitions;
• "Abduction legs back" – to do 15 repetitions of each bare;
• "Bridge";
• "Push-UPS";
• "Overhang above the floor" – 60 sec.
• "Squeeze palms in front of chest";
• "Twisting";
• "Rotate the feet" – in each direction to perform 15 repetitions.

As a hitch to do 50 jumping jacks and stretching of the entire whole.

Saturday

Add in training exercises to work through problem areas. In the first part of the classes take turns to perform the exercises for the legs – 2 sets of 15 reps, then similarly work out the top whole. The exercises are performed separately. To include warm-up running in place with lifting the knee, and in basic training:

• "Squats";
• "Abduction legs back";
• "Side lunges";
• "Gluteal bridge";
• Before you study the top to do 50 jumping jacks;
• "Dumbbell bench press lying";
• "Superman";
• "Push-UPS";
• "Overhang above the floor" – 60 sec.

To increase gerogianni to perform jumping rope 2 times for 60 sec. Hitch should start with breathing exercises and stretching legs.

Sunday

Day muscle recovery and active aerobic exercise, you need to walk for 60 min To start the hormonal process, before the cardio should be performed according to two approaches of crunches:

• "Twisting" is the maximum number of times.
• "Bicycle" – 20 repetitions of each naked.
• "Side slopes" – a total of 50 reps.

For aesthetic weight loss and the maintenance of tone essential daily exercises for the muscles intact, as well as strict adherence to diet and aerobic exercise. You must learn and follow proper technique to avoid injury and increase the effectiveness of home training.