Having the perfect slim and beautiful figure is the dream of almost any girl. But not everyone has the opportunity to spend days in the gym, swimming pools and fitness clubs.
Hoping to lose weight in a short time, many girls and women rush from one extreme to another - they either torment themselves with starvation or exhaust themselves with exhausting workouts. The reason is often one: instead of taking a responsible approach to the issue of losing weight, we put off everything at the last moment and a couple of weeks before a vacation or an important event we start frantically looking for ways to get rid of extra centimeters. Of course, this is wrong.
How to lose weight correctly
In order for weight loss to be consistent and effective, you need to follow a few simple rules:
- refuse junk food - including fatty, very salty, fried, etc .;
- drink a large amount of clean drinking water per day - at least 1.5 liters;
- every day to give the body physical activity.
If the first 2 points do not represent anything complicated and require only willpower and self-control, then with the third point everything is completely different. Excessive load can lead to the most unpleasant consequences or just discourage the desire to engage in further, so you need to take the choice of exercises seriously. Often the best option for those who do not have the ability or desire to engage in sports clubs is ordinary gymnastics. At home, you can perform most of the exercises that instructors offer in the gym. Moreover, this does not require any special training.
How to prepare for gymnastics at home
If you decide that the ideal option is gymnastics at home for weight loss, then get ready for classes in advance. It is best to perform exercises on an empty stomach - so you get rid of discomfort and help your muscles stay in shape longer. Put on clothes that will not restrict movement, remove hair so that it does not interfere.
An ideal option would be to use a special mat for classes, but if this is not possible, you can do with a carpet or an ordinary bedspread folded 2 or 3 times.
When to do, if you don’t have time
For those who have very little free time, morning gymnastics is perfect - it’s not difficult to do it at home, especially since it usually lasts 10-15 minutes. Just a few exercises will give energy for the whole day and help to tighten the whole body. But it is important to remember that gymnastics is effective only if you exercise it regularly.
Add to this the half-hour walks at a fast pace - and the result will not be long in coming.
Another excellent solution for those who are not ready to spend a lot of time on exercises is Japanese gymnastics for weight loss. She offers the simplest exercises, but at the same time quite effective. As a rule, the lesson lasts no more than 10 minutes. Most of the exercises are not aimed at developing the physical abilities of losing weight, but at normalizing digestion, blood circulation and breathing.
Effective Exercise
For gymnastics to be effective, you need to choose a set of exercises that promote fat burning. Remember the school curriculum in physical education - most of the elements that we did in the lesson are ideal for dealing with excess weight.
For example, jumping rope helps fight cellulite. Torsion of the hoop helps to reduce the volume of the waist, and squats tighten the buttocks. All these exercises are easy to perform at home, but it is important to remember that everything is good in moderation. Gymnastics for beginners at home should include a preparatory phase - you can not immediately go to heavy loads. It is better to start small and gradually increase the duration of classes. Otherwise, overworking, you can earn an injury or lose interest in subsequent training. It is also important to ensure that all parts of the body are exposed to the load evenly. Gymnastics at home for weight loss is most effective with an integrated approach.
Leg Slimming Exercises
In order to reduce the volume of the hips and legs in general, it is necessary to perform a series of simple exercises. Squats are considered the most effective. Moreover, they can be different:
- deep squat in the “legs shoulder width” position;
- split - the upper part of the foot of one leg is thrown on a chair, and squats are performed with the second leg;
- pistol - squats on one leg, while the second is straightened forward.
In addition to these exercises, it is also useful to practice lunges, tilting and lifting the pelvis in a prone position. All this will help to tighten the muscles of the lower body and make the figure more slim and attractive.
Abdominal Slimming Exercises
The abdomen is considered one of the most problematic areas, but making it slimmer is much easier than fighting fat deposits on the legs and arms. Normal muscle buildup can contribute to an increase in waist volume, so in this case it is important not to forget to constantly draw in your stomach and tighten your abs. This technique allows you to quickly get rid of body fat.
However, there are a number of activities that help reduce the waist. Good results are obtained by raising the legs in the supine position, traction of the knee to the chest, turns and the bar. By the way, the last exercise helps not only to tighten the stomach, but also to keep the muscles of the whole body in good shape.
Hand Weight Loss Exercises
An effective exercise in this case is to bend your arms with dumbbells in a standing position. It’s important to keep in mind that dumbbells should not be too heavy, otherwise all you get is pumped up biceps. Instead of dumbbells, you can use half-liter water bottles.
Also, good results are given by the bar on the forearms. Start with 3 sets of 20 seconds and gradually increase the load.
Back push-ups are more effective than direct push-ups . Turn your back on the chair and grab your hands on its seat. Lowering and rising, you will feel tension in the hands, which will need to be maintained, increasing the load. Thanks to all these simple exercises for the legs, arms and abdomen, home gymnastics for weight loss will be as effective and effective as possible.
Breathing exercises of Marina Korpan
Respiratory gymnastics is good in that it can be performed even at work. And in order for the classes to be most effective, you need to choose a methodology that has received many good reviews and is really considered effective. On the Internet you can find many instructors whose main focus is gymnastics for weight loss. Korpan Marina, for example, writes bodyflex courses.
This is a special breathing gymnastics that helps to speed up the metabolism process, improve blood circulation and reduce waist size. It is believed that the result manifests itself after 5-7 sessions. This is a fairly simple gymnastics. At home, at work or in public transport - you can do it anywhere. However, the core course also includes exercise.
Respiratory gymnastics Strelnikova
Strelnikova gymnastics offers slightly different breathing exercises . For weight loss, this system is ideal - it contributes to the burning of fatty tissue and prevents the accumulation of extra pounds. True, to get the result you have to deal 3 times a day.
This technique appeared in the USSR, and then it became quite popular. It is used not only for weight loss. Its main direction is the fight against respiratory diseases, cardiovascular diseases, and sexual disorders. So, the result of classes will be not only weight loss, but also the healing of the whole organism.
No matter how good gymnastics is at home, a properly selected diet will also be an excellent tool for losing weight. If you eat only wholesome food, drink plenty of water and perform exercises daily, extra pounds will not last long.