Exercise for weight loss for women at home.

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

Effective exercises for weight loss

For weight loss you 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 all the muscle corset will provide the body tone and for aesthetic weight loss and maintain health it is important to follow simple guidelines:

• Remove from the diet of cakes and bread of higher grade flour.
• 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 the whole body – slimming and keeping in shape is a prerequisite. 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 execution of the exercise "Dry bras" support muscle tone and static load with the "pressing of hands" will add breast elasticity. 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 of the body use different variations of exercises, "the Squat". Side lunges perfectly heavy legs from the outside. Exercise "Scissors" or the pressing of the ball with your knees will make 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, reduce edema, and lower leg give relief.

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. When 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 kicks in the ribs while standing.

Buttocks

Exercise "deadlifts" good for the muscles of practically the whole body and improves tone 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 lower back and buttocks. The exercise called "Walking on buttocks" strengthens the pelvic floor muscles and working the hamstrings.

Hands

"Reverse pushups" with a support on a chair or the edge of the sofa, great load area of the triceps, and take the 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 from the surface of the hands. "Dumbbell bench press up" engages the triceps, trapezius and deltoid muscles, it creates a beautiful shape to the shoulder girdle.

Belly

The usual "Twisting" great 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" gets rid of the 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".

Waist

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 correct execution of the exercises 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 lowered along the body. To bring the blades to move the pelvis back, and inhale to sit down. Thigh bent parallel to the floor, and the weight of the body should be moved to the heel. 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 protrusion of the knee over the 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. Body to keep an even, Contracting the glutes and abdominal muscles. Flexing his hands, a deep breath, and to touch the breast sex. Smoothly exhale throughout the lifting body. During the execution of exercise is important:

• To comply with the statement hands at mid-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 body. Shoulders down, bend press, keep your back straight and slightly tense. The explosive force of the muscles of the thigh and lower leg to push the body up, stretching your foot. Land on toes, knees slightly spring.

Leg lifts

To perform the exercise you must lie on your back and press your lower back, put your hands along the body. Force the abdominal muscles to pull the hips off the floor and, exhaling, lift up to 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 with 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. Palm placed 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 to the pelvis. Need daily to perform fat burning exercises for your entire body and adhere to a moderate diet for weight loss. In the end position, back rounded, and the abdominal muscles are greatly reduced. You can't bring your elbows and straining his neck, and the chin pressed to the chest. On the inhale to return the body in 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 the return of the shortened muscle to its original state. Stretching will increase the elasticity of the 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 to the 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, as the body is well recovered after the weekend. Before training you must spend 15 min active warm up the entire body to prepare muscles and ligaments for the 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 for each leg;
• "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, it is necessary to carry out 3 times for 60 sec. As a cool down – 10 minutes stretching all the muscles.

Tuesday

Day circuit training, the exercises to perform alternately for 15 reps. For the workout you need to do 3 laps. To prepare the heart for the upcoming load workout should include running on the spot. 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, warming 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 each leg for 20 reps
• "Reverse pushups";
• "Hyperextension";
• "Bicycle".

As a cool down — 5 mins 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 to perform 20 repetitions in a circle, with rest between sets 30 sec. For lesson, do 2 laps, which include:

• "Broad attacks" – each leg to do 20 iterations;
• "Pushups from the wall";
• "Gluteal bridge";
• "Extension of the hands up" with a light dumbbell;
• "Superman";
• "Kicks in the side";
• "Twisting";
• Jumping rope – 30 sec.

While hitch is good to 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 each set do 15 repetitions of the following exercises:

• "Short attacks" – each leg to do 15 repetitions;
• "Abduction legs back" – do 15 reps each leg;
• "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 body.

Saturday

Add in training exercises to work through problem areas. In the first part of the lesson to perform alternately exercises for legs – 2 sets of 15 reps, then similarly work out the upper body. 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 lunge";
• "Gluteal bridge";
• Before the development of 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 each leg.
• "Side slopes" – a total of 50 repetitions.

For aesthetic weight loss and the maintenance of tone essential daily exercises for the muscles of the whole body, 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.