Exercises for slimming girls at home

The modern rhythm of life does not always provide an opportunity to regularly visit the gym to improve and maintain physical fitness. And to do this all the same is necessary, and regularly. The way out for girls is to do weight loss exercises at home.

Introduction

At the beginning of the article I want to talk about the benefits of training at home. The first is the opportunity to practice at a convenient time. This is especially true for girls who have a small child.

Do not be shy of the shortcomings of the figure or inexpensive sportswear, since there is nobody around. This also applies to the correctness of the implementation, in particular at the beginning of the path, when the technique is still only being mastered.

No one will be distracted from the process - by choosing a time when everyone leaves the house, which will allow them to fully concentrate on training.

Tips and advice before starting workouts

Before and after training, it is essential to warm up with stretching all the major muscle groups. In the beginning, it is better to give the body aerobic exercise in the form of dancing, easy running or fast walking.

Eating before classes should be easy and not less than 2 hours. For a girl who wants to lose weight, and not just tighten her muscles, after training, also withstand the time before sitting down at the table.

It is recommended to choose a 3-time training mode every other day to enable the body to recover qualitatively.

• The best hours for classes aimed at losing weight - the morning, and on an empty stomach. If this does not work, then in the evening - but, at least 2-3 hours before bedtime, you must stop exercising. Otherwise, there is a risk of insomnia.

From inventory it is good to have in the arsenal of dumbbells, better collapsible to change the weight - from 1 to 3 kg. You can also buy a hoop, which you can use, both in the complex and at any free time, for example, watching your favorite TV show.

And do not forget about the rug for the ground part of the workout.

Exercises for slimming girls at home

As mentioned above, the training begins with a warm-up, which includes aerobic exercise for the general warm-up of the body, rotation with hands, body, pelvis, knees and feet 10-16 times in one direction and the other. Also in the warm-up, hoop-beginners are involved in enough work for 5 minutes, and for seasoned ones till 15.

After completing all of the above, you can go to the basic set of exercises for weight loss for girls:

• Semi-squats perfectly work out the muscles of the legs and buttocks - these are the same squats, but not up toa right angle in the knees, and slightly not bringing to this position. Hands are taken forward.
• On the same muscle groups are squats on one leg with a support - the heel of the supporting leg is tightly pressed to the floor, a free leg is squeezed forward when squatting.
• All muscle groups are involved in push-ups - beginners, for simplicity, do not stand on their right legs, but on their knees. Take care that the back does not sag, and the pelvis does not protrude. For this, strain the press and buttocks.
• The lower press, where the most fat accumulates in girls, is as follows: lie on your back, hands along the body, lift your legs to the right angle with the body and return them to the IP.(the loin at the same time is pressed to the floor).
• From the previous IP.you can work the upper part of the abdomen - hands behind the head, legs are bent on the floor, lift the upper part of the body, tearing off the surface of the scapula( the view is directed at the ceiling, the elbows are spread out to the sides).
• To train the pectoral muscles, you will need dumbbells - lie down on the floor and raise your arms slightly bent in the elbows with dumbbells in front of you, spread your hands to the sides, without laying on the floor and return to the IP.

Read more about the development of each part of the body in other articles of the section " Sport and Health ".

All the above exercises perform 12 to 16 times in each of the 3 approaches. The press can be loaded a little more - up to 20 repetitions. In conclusion, twist the hoop, which acts well on the waist and on the whole body. And also make a hitch consisting of stretching exercises muscles.

In the absence of the opportunity to study at home, always in the availability of gyms, where exercises for weight loss will show the experienced instructor and control the correctness of their implementation.

Timing and results

The speed and quality of the process of losing weight depends on the mood, regularity of training, nutrition, lifestyle and individual characteristics.

Observing all the recommendations, and adjusting the food, the average girl will be able to lose a month from 3 to 5 kg.

Food

The following products are permanently excluded from the diet:

• Baking and confectionery;
• All sausages, smoked products and preserves;Sweet carbonated drinks and alcohol.

And switch to fresh vegetables with fruits, lean meat and various varieties of fish, pasta from durum wheat and cereals, dairy and sour-milk products with low fat content.

Drink at least 8 glasses of plain water a day. During classes drink in small sips every 10-15 minutes.

Recommendations to slimming girls

No less important point, this self-control - watch your health during training. There should be a rush of vivacity and high spirits - about 15 minutes after the beginning of the classes begin to develop endorphins hormones responsible for this.

When there is a lot of fatigue and lethargy, it is better to stop training and not "rape" the body. The same applies to the unwillingness to train - a couple of days passes will not harm.

Symptoms such as regular bad sleep, weakness and headaches indicate inadequate exercise or overtraining. To get rid of these conditions, you need to correct the complex, reducing the number of exercises and intensity and just rest for a while.

It is advisable to consult with your doctor before the start of the course for contraindications to certain types of exercise to avoid possible negative consequences.

Get involved in fitness, walk more in the fresh air, eat healthy food - and you will always be in great physical shape and with a great mood!