With the onset of spring, every woman begins to think about the upcoming vacation on the beach, when you can happily throw off the burden of accumulated problems and, closing your eyes, relax, forgetting everything. This long-awaited time requires preparations not only from the material side, but also from the physical. Not every lady after a long winter can boast of an ideal figure and lack of excess weight. At this moment, the question arises: "How can I lose weight at home?"
In conjunction with a healthy rational diet, physical activity affects metabolic processes in the body. Do not know how to lose weight at home? Exercise and diet will help lead to the desired goal - a slim figure. Psychologists say that the main thing is motivation.
How to lose weight at home without diets?
To achieve the goal, experts advise doing everything gradually. The greatest results, as a rule, are achieved by those who are in no hurry and approach this matter rationally. So, how to lose weight at home, if you do not want to limit your diet? Of course, with the help of physical activity.
Not everyone can afford to attend a fitness club. Sometimes there is simply no time for this, but you always want to look attractive. Those who do not have enough money for a personal trainer in the gym will also want to learn how to lose weight at home. There are many gymnastic exercises to reduce weight. Next, we will tell you how to lose weight while playing sports at home.
Gym exercises
1. Get in a stable position, spread your legs to the sides a distance wider than the width of the shoulders. Grasp the gym stick in both ends. Raise it as far as possible, take a breath, at this time turn the body to the right and, bending over, put it behind the heels. Exhale. Release the stick and raise your hands. Take a breath, turn the case to the left and, bending over, take a sports equipment. Exhale. Repeat the bunch in each direction.
2. Feet set apart, wider than shoulders, stick - in front, resting on the floor. Put both hands on top of it. Leaning on a stick, sit on your left foot and exhale. Use a sports apparatus to rise to its starting position and take a breath. Repeat the exercise, crouching on each leg.
3. The legs remain in the same position. Take the gymnastic stick by the ends and put it on the buttocks at the back. Make the torso to the right. At the same time you need to raise the left end of the stick up. Take a deep breath. Returning to the starting position, exhale. Repeat the exercise in each direction at least three times.
4. Place the stick forward with the support resting on the floor. Feet a little to bring together. On a short exhale, jump over the stick with your left straight leg, moving at this moment the upper end of it into the left hand. Make the same movement with the other foot. While moving the stick in the other hand, it is necessary to bend the back as much as possible so that an artificial fold forms on the stomach, and then straighten up, already in the starting position. Repeat until tired.
5. Gym stick forward and hold for both ends. Turn the body right one time, two left. It must be repeated in each direction until a feeling of slight fatigue appears.
Lying on your side
Movements must be performed first on the right, and then on the left side.
1. Straighten the left arm and put along the body, bend the right leg. Lift it up simultaneously with the right leg and take a breath. Lower arm and leg, exhale. Repeat 7-14 times.
2. The right arm and leg remain in the same position. Raise your left straight arm up, while bending both legs at the knees. It is important to tighten the knees to the stomach as much as possible. During tension, take a breath, relax, - exhale.
3. The starting position is the same. Legs are straight, left arm is along the body. Lift it up - inhale, pull the bended knees to the stomach with your hand - exhale. Do the exercise 6 times.
Supine exercises
1. Both legs bend at the knees, put your hands on your stomach. It is necessary to breathe in the stomach. On inspiration, it is important to protrude it as much as possible, on exhalation, on the contrary, gradually pull it in, while squeezing the buttocks. Do the exercise at least 14 times.
2. Remaining in the same position, spread your arms and legs as far as possible. Holding your hands on the floor, you need to turn on your left side and with your right foot, namely the toe, reach the palm of your left hand. This movement must be performed on the exhale. On inspiration, return to starting position. Perform exercise to the right. In each direction it is necessary to turn at least 6-8 times.
3. Lie on your back with bent knees, hands wound behind the head, but not crossed into the castle. Fingers should be kept on the back of the head. It is necessary to raise the pelvis and maximize the knees apart. Taking a breath, you should stick out your stomach. To take a starting position, as you exhale, drawing in your stomach. Make 6 repetitions.
Abdominal exercises
1. Put your hands under the chin. Raise your right leg and take a breath. During exhalation, get her to the left as much as possible and try to reach the floor with her toe. It is important not to tear your elbows off the floor. Do the same with the other leg. Each repeat the exercise 4-8 times.
2. Stretch your arms forward and spread your legs apart wider. Leaving them in place, turn on the left side and with your right straight hand reach the floor behind the torso. It is important to make this movement on an inhalation, and to return to a starting position on an exhalation. Do 6 repetitions with each hand.
3. Leaning on the forearms and socks, slightly raise the pelvis and, turning the torso to the left, bend the left leg at the knee and reach for them with the elbow of the right hand - exhale. After that, take a breath and stand up steadily. Repeat on the other side.
4. Put your hands in front of the chest in the palm of your hand. Legs together. Leaning on the palms and caving in the lower back, exhale. During it, you need to sit on your heels, leaving your hands on the floor. Take a breath. Repeat.
Kneeling exercises
1. Breathe in and raise your hands, relax and lower them, leaning forward slightly. Exhale. Repeat up to seven times.
2. Raise your hands during a deep breath, sit on the floor to the left and exhale. Stand abruptly, raising arms - inhale, sit to the right - exhale. Repeat 7-12 times.
Exercises in the knee-wrist position (on all fours)
1. Raise your head and pelvis, take a breath. During the exhalation, pull the muscles of the neck, head and pelvis down, arching the back. It is necessary to use abdominal breathing during the exercise (inhalation - the stomach is inflated, exhale - the stomach is retracted). Do 10-12 repetitions.
2. Make circular (rotational) movements of the pelvis to the sides, trying to bend more in the lower back in the same direction. Repeat 10-14 times in both directions.
3. Without moving your hands from a place, sit with your buttocks on your right heel, while simultaneously moving your left leg back. Take a breath. Move the left leg bent at the knee forward until it is between the palms. You need to lie on the knee of your left leg and exhale. Take a starting position. Repeat the bundle of movements with each leg 5-7 times. At the end of the exercise, you need to lie on your back, relax your muscles.
Other exercise methods
How to lose weight on a stationary bike at home? Is this even possible? Some people think that with the help of an exercise bike in a short time you can get rid of several kilograms. In fact, people who were wondering about how to lose weight at home, there were different reviews about this method.
Most claim that losing weight this way will not work. But you can achieve another effect, no less desirable for many women: the muscles of the buttocks and hips tighten and become elastic, the forms are more seductive.
At the same time, others argue that with regular exercise, weight can be lost, but only gradually. Therefore, if you are wondering how to lose weight, it’s worth doing exercise on a stationary bike at home, but don’t expect instant results.
You can also lose weight and maintain normal weight by jumping rope or twisting a hula hoop (hoop).
How to lose weight at home in a week?
Recently, a huge number of promotions related to weight loss have appeared. Beautiful men and women look at us from TV screens and from the pages of fashion magazines and give tips on how to lose weight at home in a week with the help of another dubious drug or exercise machine.
Experts have proven that losing weight by 10-15 kg per week is simply impossible without harm to the body. All these methods are based on the principle of fasting, which in itself for an unprepared person is unacceptable. The optimal weight loss is 1-2 kg per week.
Healthy Slimming Nutrition Principles
How to lose weight at home without discomfort? Much depends on nutrition. It is necessary to exclude fatty foods, flour and sweets (thereby reducing the calorie content of the diet), limit the use of seasonings and spicy sauces that increase your appetite and make you eat more. The last meal should occur no later than 6-7 hours in the evening. It is necessary to eat often, but in small portions. A person should eat up, but you need to choose low-calorie food. Preference is best given to vegetables in any quantity, but at the same time, protein must be in the diet - lean meat or cottage cheese. It is better not to fry food, but to cook or stew.
Most women try to follow a very low calorie diet while losing weight. It is not right. If a person consumes energy during exercise and at the same time eats little, the result will be one - overwork and loss of strength. The diet should be designed taking into account physical activity, if you play sports.
Gradually, the principles of a healthy diet will come into your life, and you will no longer ask how to lose weight at home or in the gym. After all, observing these rules, you can maintain a normal weight, and this is much easier than getting rid of extra pounds later.