Exercise kit for losing weight at home

Diet alone is not enough to look good;you need to make time for physical training.That is why we have prepared a set of exercises for you to lose weight at home for every day.For women, this is an excellent opportunity to restore the former flexibility of their muscles in just a few sessions.In some cases, you don't need to resort to strict diets, because you can lose 3-7 kg in a month just by exercising.

The basic rules of losing weight

We recommend that you familiarize yourself with some useful rules that will further help you develop a toned body without extra kilos:

• sports exercises should be done every other day;
• one hour before the start of training, you should eat lightly;
• warm up before exercise;
• the load should increase gradually;
• Drink still water in small sips during classes;
• The exercise must be repeated 10 times (for example: 10 squats, 10 somersaults, etc.), with 5-10 repetitions increased at each subsequent training session, reaching 50 times.
• pay attention to proper breathing;
• Start eating no earlier than 2 hours after training.

Listen!It is good to exercise in the fresh air;if this is not possible, open the window.In this way, the body is saturated with oxygen faster, and the process of losing weight starts.

Proper warm-up

As mentioned above, the whole body should be warmed up well before training.So let's start:

1. We start circular movements in different directions from the cervical vertebrae.The rotation should be slow and not too deep;
2. let's move on to the shoulders.We place our hands with our palms on our shoulders and start circular rotations forward and backward;
3. we go down.Here's how to warm up your elbows: extend your arms in front of you, parallel to the floor, and begin to bend at the elbows, then straighten them;
4. hands Interlace your fingers at eye level and start making circular movements without letting go of the handles;
5. warm up the back and waist with oblique movements in different directions;
6. to prepare your lower back for the workout, pretend you're spinning a hoop while only your hips need to work;
7. We stretch our legs with regular squats or forward lunges.

Ten approaches from each point will be enough to start the next classes.

Important!You can only continue the exercises after a good warm-up;this helps to avoid unplanned injuries.

A series of sports exercises for every day

Now is the moment when you can devote an entire hour to losing weight and nothing will distract you.Let's not waste precious minutes, let's get started.

Graceful handles

These exercises help shape the arms and chest, giving them a firmer appearance.

• We stand with our backs to the wall, take a step forward and turn around.We assume the basic position (our back should be straight, legs should be shoulder-width apart), we straighten our arms, and rest our palms on the wall.From this position, bend your arm at the elbow and try to touch the wallpaper with the tip of your nose.Then we push it off the wall with a sharp movement and lower the handles along the seams.
• We lie on our backs, bend our legs slightly at the knees, spread our arms to the sides, as if we were tired all day and decided to rest a little.But instead of resting, we take small dumbbells;if they are not there, then we can simply perform the following movements with clenched fists: tightly squeeze the sports equipment, slowly connect it above the chest, then just as slowly lower the handles to the starting position, clench our fists and start again.

• The "Boat" exercise is not for everyone, but there is no need to retreat, try and learn.We lie on our stomach, our chin looks straight and touches the floor.We clasp our hands behind our back, or we use a dumbbell again, take it in our hands and move it behind our back.Now the most difficult... At the same time, we tear the chin, arms and legs off the floor, taking the shape of a boat.Relax and repeat the exercise.

Get rid of your stomach and keep your back straight

With these exercises, you will easily straighten your back and give your stomach a flat appearance.

1. We sit on the edge of the chair, with a straight back, feet on the floor.Slowly pull your knees to your chest, wrapping your arms around them.We return to the starting position.
2. We place our feet at shoulder width, the back is straight.We bend forward so that our hands touch the floor, until our knees and back are straight, we return to the main position, repeat.
3. We lie down on our shoulder blades so that the spine is in full contact with the hard surface, yes, it's not easy, but try.And we begin to pull our knees as close to our chest as possible.We easily return to the starting position.

Sexy thighs and butt

Well, there is nothing to talk about here, the more such exercises, the more clearly these places will stand out.

• We assume a basic position, placing our feet shoulder-width apart.Point your knees and toes in one direction.We stretch our arms parallel to the floor or clasp them behind our heads, tighten our buttocks and start squatting.
• We lie down on an exercise mat, spread our arms in different directions, palms down.Lift one leg and pull the toe up, start with circular movements with the whole leg, first in one direction, then in the other direction.Switch legs and do the same.

• We hold the back of the chair and straighten our back so that the shoulder blades are connected.We put one of our legs to the side and start swinging from one side to the other, do not forget to pull the toe.Repeat with the other leg.

Slender legs

We recommend the following exercises for slim legs.

1. We lie down on the carpet, hands on our chests.We lift our feet off the floor and begin to "pedal the bike", first forward, then backward.
2. We squat and spread our legs as wide as possible.Then we start moving the body from one leg to the other, while the body should remain in the same position and the back should be straight.
3. The simplest exercise is scissors.Lie on your shoulder blades, arms in any position, and lift your feet with your heels towards the ceiling to form a right angle.We spread them in different directions while keeping the knees straight and start the exercise.Slowly bring the legs together and return to the starting position.To avoid excessive leg fatigue, this exercise should be divided into two parts.

Yoga for the face

We already know the slimming exercises, now we only have to work on the face.

1. We suck air into the oral cavity, press our lips together tightly, and start rolling from one face to the other with circular movements.
2. The sponges are stretched with a tube for 5 seconds and sharply relaxed.
3. When you inhale deeply through your nose, inhale your face, hold your breath for 5-10 seconds, and slowly exhale through your slightly open mouth.

If you haven't worked out before, don't do all the exercises at once.Start with the easiest and add new moves after each session.This allows your body to gradually adjust to the stress.

Are there any contraindications?

There is a category of people who are losing weight, who can do home exercises to lose weight only with the permission of an experienced doctor.These include:

• hypertension;
• recent stroke or heart attack;
• problem joints or blood vessels;
• thrombosis;
• diseases of internal organs;
• damage to the musculoskeletal system.

Dangerous!If you have problems with the cardiovascular system, then do not risk your health with intense training.Only a slow, relaxed pace is allowed, with frequent breaks, and only after the doctor's permission.

Tips

In order to achieve the fastest possible results, the following products should be removed from the list in the first month:

• flour products (white bread, pasta and various buns);
• fried foods (it is better to boil or steam meat and everything else);
• sweets (chocolate, cakes and others).

Useful nutritional advice:

• eat more vegetables and fruits;
• the last meal should be 2 hours before bedtime;
• do not overeat at night, this will not lead to anything good;
• drink no more than 2.5 liters of water per day;
• Eat only when your body requires it.

Results

Any woman can cope with this set of exercises for losing weight at home.The most important thing here is the desire to get in good shape and not be lazy.And after a while your life will be full of new colors.