Many of us have heard that in order to achieve perfect forms you need to go to gyms, where modern technology will work for your benefit. You can also sign up with an individual trainer who will teach you weight loss fitness. At home today, few people go in for sports on their own, but in vain. In fact, home workouts are just as effective as going to expensive fitness clubs. Now we will consider how to work on your body in the native four walls.
Pros of Homework
One of the most pressing topics for every woman is fitness for weight loss. At home, as it turned out, it is real to perform any exercises, work out each individual muscle group and tighten problem areas. In addition, there are many positive aspects to such an undertaking. Firstly, it saves time. You do not need to go to the gym, therefore, on the road you can save two hours - that's for sure. Secondly, you can save your money. Modern trainers, alas, are not magicians, and they will offer you the exercises that you already knew. The maximum that they will do is determine the individual load for you. And thirdly, at home you can not be shy about your body. Both overweight and thin people come to fitness clubs for weight loss. At home, you can do without such an environment, without complexing and not equal to others. As a result, your labors will bear more fruit, and you will be proud of yourself.
Warm up
Fitness exercises for weight loss at home should begin with warming up the body. So you reduce the risk of increased pressure and heart attack. The warm-up is simple, and it is aimed at all muscle groups that we will continue to work on. So, we begin:
- Rotate your head clockwise and counterclockwise.
- We extend our arms above our heads, then we lean forward, reaching our hands with brushes to the floor.
- Torso slopes to the sides.
- Rolling from socks to heels.
- Lunges forward.
- Swing feet.
Strengthening the muscles of the chest
If there are problems with being overweight, then a small breast lift is probably necessary. We are not talking about plastic, but about ordinary fitness exercises for losing weight. At home, you can work with dumbbells that will increase the load, or with ordinary plastic bottles filled with water.
- Pushups. Everything is standard, we take the position of the bar and push out 10 times. If the task is too difficult for you, you can rest on the floor with your knees.
- We perform a dumbbell bench press. In the lower position, the arms are maximally stretched to the sides, in the upper position, we pull as high as possible.
- Breeding hands. We lie down on the floor in the hands of a dumbbell. We straighten our arms and raise them up, then we spread them apart, without bending at the elbows.
- The good old exercise is also effective. Squeeze the palms at chest level, then squeeze them with force. At this moment, the pectoral muscles should tighten as much as possible, trembling already.
We form a press
The abdomen is the most problematic area, even in thin women. Moreover, a decrease in its volume in each case is individual. Someone is losing weight quickly from the same exercises, and someone needs constant exhausting training. We offer average fitness programs for losing weight at home, thanks to which all the muscles of the abdomen are worked out.
- Top press. Lying on the floor, knees bent, raise only the shoulders. The chin is pressed to the neck.
- Medium press. We do not change the situation, only now it will be necessary to lift the whole torso. Keep your head straight.
- Lower press. We lie on your back, legs are straight, hands are at the seams. Raise both legs together at an angle of 90 degrees and lower. It is recommended to perform the exercise slowly, holding your feet a couple of centimeters from the floor.
- Twisting. Position - lying on your back, knees bent, arms extended up. Now at the same time we press the knees to the stomach and raise the upper body.
How to achieve Brazilian buttocks?
Pumping the gluteal muscles is the most difficult. Exercises that work directly on them are limited to a few points. If they are performed diligently, the effect will not be long in coming.
- Squats Sinking down, we tilt the case forward, but do not bend the back.
- Lunges. If you are working on your buttocks, and not just warming up, then do this exercise slowly.
- Pelvic rises. Lie on your back, bend your legs at the knees. Now we raise and lower the pelvis, while straining the buttocks. It is recommended to perform the exercise in four approaches. First, we put our legs close to each other, then we part slightly apart, we put the third stage at a great distance, the fourth - we leave them wide apart, but raising the pelvis, we bring our knees together.
Tighten all thigh surfaces
If you want to reduce the volume of your hips, or get rid of the so-called "ears", then fitness for quick weight loss will help you. At home, you can perform effective exercises that will quickly solve these problems.
- From a supine position, we lift our legs alternately upward, straining the posterior surface of the thigh.
- Now we turn over on our back and raise our legs at an angle of 90 degrees. From this position, we alternately do the exercise with scissors and a bicycle.
- Steps on the box. Just put a convenient elevation in front of you, and step on it.
- Stretching exercise has a positive effect on the condition of the hips. Each time, force yourself to sit down (or try to sit down) on the twine. First, work longitudinal, then transverse.
Summarizing
There is one more nuance, which includes fitness for weight loss. At home, it is advisable to have a rope or treadmill. All of the above exercises should alternate with cardio loading. Then the process of weight loss will accelerate, and the muscles themselves will build up faster. Jump with a skipping rope for two minutes. Run 1 to 2 kilometers on the track (until you feel a little tired).