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

The perfect figure is not created in five minutes, harmony is achieved due to the restriction of nutrition and constant training of your body.

Using in daily life, a special set of exercises for weight loss at home for each day, for women, an excellent way to keep in excellent form is easy.

Exercises to lose weight for women

Hands beautiful and in good shape - the fruit of improved training.It is best to start with a slight hot-up, but only after going to training in main strength.What are the exercises to lose weight?

Warm

Weight loss exercises for women necessarily include various types of rotation.You must first raise your hands, spread them on the sides and place them parallel to the ground.Move your hands towards yourself 20 times, then twists your hands so many times towards yourself.Without changing your poses, folding your hands into the elbows and twist them in different directions 20 times.Turn with straight hands, as if "the wings of the mill" in one direction and in the other, make 20 rotations in each.

Basic exercises

To accomplish them, you need to pick up small dumbbells.The legs of all exercises are on the width of the shoulders.

• Lift your hands with dumbbells forward, place yourself in front of you, then take them to the sides and lower them slowly.Repeat 15-20 times.
• Having dropped your hands with dumbbells along your body, return them forward.Bending the hands at the elbows raises dumbbells.Repeat as many times as in the first exercise.
• Holding the dumbbells, bend your hands at the elbows so that a right angle is obtained.Slowly raise the bent hands so that the elbows are at shoulder level.And also slowly, gently lower them to its original position.These exercises can be performed 15 pieces or more.
• Hands with dumbbells to be placed at chest level, so that they are in contact.Slowly spread your arms out to the sides, straightening your elbows.Then lift it up, lower it forward and back to the chest.Do at least 10 times.

The set of exercises above for weight loss is designed for women with average sports training, so it is preferable for beginners at the initial stage to gradually increase the load - each day increases the number of repetitions.The most robust women can perform exercises for weight loss at home several times a day.

Exercises to lose belly fat at home

Women often spend most of their workout doing exercises to lose belly fat.The dream of many women is to have a smooth and almost flat stomach.This requires special efforts and regular sporting activity.If possible, you can join a gym with an instructor, but you can also do workouts at home.For women to lose weight, the process of creating a beautiful belly is very important;it is better to start with a warm-up and then move on to basic gymnastics.

Home exercises to lose weight in the stomach and sides:

• Sit on the floor with your feet placed on a stable object.You can use a bed, a large chair or a sofa for this.You need to put your hands behind your head, squeeze them and alternately lean forward, to the left, to the right.Make turns at least 20 times.
• Lie on your back, raise your straight legs about 30 degrees.By expiring, lift them delicately a little higher, while inspiring, lower your legs to the ground, but do not touch it.The hands rest on the ground along the body and do not leave it during movements.To start, 20 to 30 approaches will be enough;In one week, you must increase the number to 50 rooms.
• Always lying on your back, raise your legs, fold your knees and put your feet on the ground.Set in this position.Place your hands under your head.Lift your upper body at around 45 degrees from the ground and the lower back as gently as possible.Make at least 30 approaches.
• Continuing to lie in the same position, lower your legs, bent at the knees, first to one side and place them on the floor.It should turn out that the body is straight, and the legs and hips are to the side.In this twisted position, pump your abs 20 to 25 times.Then turn your legs the other way and repeat all the steps.
• Lying position.You have to get up on your elbows and fix the installation.Exercise the scissors with the straight legs.The press should be as tense as possible and feel good.Make 40 to 50 times.
• Lying on your back, straighten your legs, placing your arms alongside your body.Slowly lift straight legs and arms, as well as shoulders and upper back.Your lower back and buttocks should rest on the floor.The abs should be tense as much as possible, twisting as you exhale.Just repeat 30 times.

Exercises for losing weight from the abdomen and teams will not be simple, on the contrary, it may seem very difficult, but to achieve the goal, everything necessary must be done.A set of exercises for weight loss for women can be done entirely at home.

Exercises for weight loss of the buttocks and hips

In each training to lose weight for women, it should be devoted to hips and buttocks - one of the most problematic places that do not want to lose weight by themselves.To give them elasticity, it is necessary to make enough effort.The complex is very simple, it is easy to make home using household items.

• Warm.This can be done by performing 30 squats or the same number of inclinations in different directions.After hot, you can start making the main complex.
• In a standing position, the legs are slightly wider than the shoulders, the semi-proverbs are made.Make sure you don't at a quick pace and only with a straight back.It is important.Squats expire.Repeat at least 30 times.
• Lunch in front and on the sides.First with the right foot, then, on the left.Climb a leg forward, fold in the knee, keep the second right.Sit 15 times.Likewise, repeat with the second foot.Then also in each direction.
• Get on all fours, fix the position on the elbows and knees.In turn, take each leg aside and raise.During the exercise, filter the buttocks.In each direction, make 50 swings of this type.
• Lie on your back, folding your legs and staring at the feet on the ground.With your hands with open palms to rest on the ground.Lying on the shoulder blades, lift the lower part of the case as much as possible, tightening the buttocks strongly.Make a minimum of 50 elevators.
• The exercise is done standing up, it is recommended to use the ball.It should be pressed between the legs, so that it is approximately at thigh level.It should be compressed from the inside of the thigh.Repeat the bench press 100 times.In this position you can also squat.Also effective training for the hips.
• For the next exercise you will need a chair.You must kneel behind him.Holding the back of the chair with your hands, take the leg as far as possible, do 10 times up and down, then to the side.Repeat with the second step.The back must be kept straight and filter the buttocks.
• Stand straight, back to the wall, pressing your shoulders, shoulder blades and hips against it.Press your buttocks first slowly 10 times, then quickly the same number of times.Alternate slow and fast compressions.There is no restriction on the number of repetitions.

Exercises to lose weight on the legs and thighs

Slender, well-groomed legs always look impressive, regardless of what their owner wears.Exercises to lose weight on your legs and thighs will help make them strong and beautiful.

You can warm up before these exercises with regular squats.

A series of exercises for women to lose weight in their legs:

• Sit on a flat surface, such as a hard chair.Bend your legs and place a light object (book, dumbbell) on your knees.Slowly raise your knees and hold the chair with your hands.Do 30 to 40 sets.
• A chair will still help.Place your right leg on the chair's backrest.Place your hands on your belt.Support on the second leg.You must squat on your support leg, keeping the other as straight as possible.Make at least 20 squats on each leg.
• By holding your hands on any fixed object, for example a wardrobe, standing on one leg, bring the other leg as long as possible and lift it, then on the side.Make 30 approaches on each leg.
• Standing with your legs together, straighten your back and rise on your tiptoes as high as possible, then slowly lower yourself.You can do up to 50 lifts.
• Stand straight, put your feet together.Raise your legs one by one by bending your knee.At the same time, spread your arms out to the sides.When raising your leg, you must stay in this position for 15 seconds.Raise each leg 20 to 25 times.

The above effective exercises for losing weight in the thighs will easily help you return your legs to their former slimness!

Taking time for physical activity is necessary for any woman who does not wish to wear extra pounds on her body.Home training to lose weight is suitable for women who do not have enough time to train at the gymnasium.If you practice regularly, follow the recommendations and do it regularly, the effect will soon appear.