A set of weight loss exercises at home for each day

The ideal figure was not created in five minutes;Slimness is achieved by eating restrictions and permanent training of your body.

Using a special set of weight loss exercises every day in everyday life is a great way to keep women easily in excellent form.

Weapon Weapon Weapon Weapons Women

Beautiful and toned hands are the fruit of intense training.It is better to start with a slightly warming of your hands, and only then go to the main strength training.What are some weight loss exercises on your hands?

Heating

Exercises for weight loss women necessarily include different types of rotation.You must first lift your hands, spread them on the sides and put them in parallel from the floor.Scroll your hands toward yourself 20 times then turn your hands away from you at the same time.Without a position change, bend your elbows and twist them into different directions 20 times.Rotate with straight hands, as if with "mall wings,", in one direction, and the other, make 20 rotations in each.

Basic exercises

To make them, you will need to pick up small dumbbells.The feet in all exercises are shoulder width.

• Raise your hands with a dumbbell forward, put them in front of you, then take them to the sides and slowly lower them.Repeat 15-20 times.
• By lowering your hands with dumbbell down on your body, turn them forward.Bend your elbows and lift the dumbbells.Repeat as many times as in the first exercise.
• Holding dumbbells, bend your elbows to form a real angle.Slowly raise bent arms so that your elbows are at your shoulders level.And also slowly, gently lower them into the original position.You can make 15 or more of these exercises.
• Place your hands with a chest-level dumbbell to touch.Slowly spread your hands on the side, correct your elbows.Then lift it up, lower it forward and press it back into your chest.Do it at least 10 times.

The stated set of weight loss exercises is designed for women with average athletic training, so for beginners in the initial phase it is better to increase the load gradually - increase the number of repetitions every day.The most suitable women can perform exercises for weight loss on their hands at home several times a day.

Exercises for abdominal loss at home

Women often spend most of their exercises doing exercises to lose belly fat.The dream of many women is smooth and almost flat stomach.Requires special efforts and regular sports activities.If possible, you can sign up for the gym with the instructor, but you can work both the exercises at home.For women to lose weight, the process of creating a beautiful belly is very important;It is better to start heating, then move on to the basic gymnastics.

Home exercises for weight loss on stomach and sides:

• Sit on the floor resting on a stable facility.For this you can use a bed, a large chair or sofa.You have to put your hands behind your head, fasten them and bend around, left, okay.Do bending at least 20 times.
• Lie on your back, raise your right legs about 30 degrees.As you exhale, raise them a little more carefully, while inhaling, lower your feet to the floor, but don't touch it.The hands lie on the floor along the body and left it when moving.For starters, 20-30 accesses will be enough;In the week you have to increase the number to 50 pieces.
• He still lies on his back, raise his legs, bend his knees and put your feet on the floor.Fix in this position.Put your hands under your head.Lift the upper body about 45 degrees from the floor and lower back which gently gently.Do at least 30 approaches.
• Continuing to lie in the same position, lower your legs, bent on your knees, first on one side and put them on the floor.It should turn out that the body lies straight, and the legs and hips are on the side.In this distorted position, pump your ABS 20-25 times.Then turn your legs in the other direction and repeat all the steps.
• A lying position.You have to get up to your elbows and fix pose.Do scissors work out with straight legs.The press should be as fast as possible and feels good.Do 40-50 times.
• Lying on your back, straighten your legs, put your hands along your body.Slowly raise straight legs and straight hands as well as shoulders and upper back.Lower back and buttocks should lie on the floor.ABS needs to tense as much as possible, twisting while exhaling.Just repeat it 30 times.

Exercises for weight loss in abdomen and sides will not be simple;On the contrary, I can look very complicated, but in order to achieve your goal you should do everything you need.A set of abdominal loss exercises in women can be completely performed at home.

Exercises for losing buttocks and thighs

In every weight loss training for women, a lot of time needs to dedicate to the hips and buttocks - one of the most problematic areas they don't want to disrepute themselves.To give them elasticity, you have to put enough effort.The complex is very simple, can be easily performed at home using home items.

• Warm up.It can be done by doing 30 squats or the same number of bends in different directions.After heating, you can start working the main complex.
• In a standing position, with your feet slightly spreads from shoulder, we work half the squat.Be sure not in a fast pace and just with legal back.This is important.Whether squat while exhaling.Repeat at least 30 times.
• The lungs forward and on the sides.First with the right foot, then on the left.Put your foot far ahead, bend at your knees and stay straight.Sit 15 times.Repeat similar to another foot.Then do the same in each direction.
• Enter all four, fix the position on your elbows and knees.In return, take each leg aside and lift it.Tighten your buttock during the exercise.Make 50 such swings in each direction.
• Lie on your back with bent legs and legs straight on the floor.Set your hands on the open palms.Lying on your spolves, lift the lower body as much as possible, squeeze the buttiginally.Do at least 50 elevators.
• Exercise is performed, recommended using the ball.You have to squeeze it between your legs so it's about the hip level.Should be squeezed in the inner thigh.Repeat presses 100 times.You can also store in this position.Also efficient training for hips.
• You will need a chair for the next exercise.You have to kneel behind him.Keep the back of the chair with your hands, move the leg as much as possible, do it 10 times and then aside.Repeat another foot.You have to keep your back straight and tense buttocks.
• Stand evenly, with your back against the wall, pressing your shoulder, knives and hips towards her.Squeeze your butt in the first 10 times and then fast as many times.Alternative spores and fast compression.There are no restrictions on the number of repetitions.

Exercises for weight loss and Lanas

Slender and tidy legs always look spectacular, no matter what their mistress is dressed.Exercises for weight loss legs and strips will help them make them strong and beautiful.

You can mix in front of these exercises using ordinary squats.

Set exercise for a weight loss woman:

• For example, sit on a flat surface, on a strong chair.Bend your legs and put your knees not too heavy (book, dumbbells).Slowly raise your knees, hold on to the chair with your hands.Make 30-40 accesses.
• The chair will help again.Put straight leg to the back of the chair.Put your hands on your belt.Support on another leg.It is necessary to squat on the support of the legs, holding others as much as possible.At least 20 squats are made on each leg.
• Keep your hands for any fixed item, for example, a cabinet that stands on one leg, take another leg back as much as possible and raise and then, then, and then to the side.Make 30 accesses for each leg.
• Standing evenly, legs together, straighten your back and lift on the toes as much, then slowly drop it.You can make up to 50 elevators.
• Find straight, put your feet together.Raise your legs in return, bending in the knee.At the same time, spread your hands on the side.Raising your feet, you have to keep yourself in this position for 15 seconds.Lift each leg 20-25 times.

The above effective weight loss exercises will easily help you get your legs back old harmony!

It is necessary for every woman who does not want to carry extra pounds on her body for physical activity.Home training for weight loss is suitable for women who do not have enough time for training in the gym.If you regularly deal with, you perform actions in accordance with the recommendations and do it regularly, then the effect will not be forced long.