The summer beach season is just around the corner, but not every figure enables you to put on your favorite swimsuit.You can get your body in order with home exercises for weight loss.We offer the 8 effective exercises.
Before you start exercising, you have to warm up to warm up the muscles:
- intensive walking or running;
- Classes on an exercise wheel or treadmill;
- arbitrary dance to your favorite music with a constant pace structure;
- The run in the fresh air.
For warm ups, 10 minutes are that it is necessary to carry out several stretching exercises.
Legs, hips, buttocks
1. Squat
At the same time, keep your feet apart, and your feet can be parallel or with divorced socks - the second option increases the load of the buttocks.Do not tear the heel or socks off the ground and keep your back straight during the squat.
2. Twins in the position of standing
This exercise tightens the interior and the side surface of the hips.If you are standing, take a hand behind the support and raise your straight leg as high as possible.A good option is to do this exercise from a standing position, but "on all fours", that is, on the knees and elbows.In this case, make sure that the body does not go aside - it should initially be in the same position.Twins are carried out to the side with a straight foot.
3. Twins back
An ideal exercise to make the buttocks in order.When you get into the starting position, take your hands behind the support and pull your leg back on how high you can.This exercise can also be carried out by descending to the ground.
4. swear the press
Nothing new: scrap on the floor, bend your legs at an angle of 90 degrees and now increase your body to touch your knees.The pool cannot be torn down from the ground.Pull the power of the press without jerking and gently lift the body.This exercise can be carried out with raised legs.
5. Tilt on the sides
This simple exercise helps to emphasize the waist line, especially if you do it with an elevated hand.The rotation of the tire helps perfectly - preferably metal, difficult enough to effectively massage the waist line.
General advice:Do not try to set data records, don't overdo it!Stop after you felt fatigue.But still try to gradually increase the load.And don't forget the diet: you cannot eat too much, but you cannot starve, otherwise there is simply no strength for training.Stick to a balanced diet and work for 40-50 minutes every day.
6. Stand up
Sit on the floor or just stand, take up dumbbells and raise them on the sides and then.The number of repetitions depends on their endurance.The main thing is to gradually increase it.
7. Hand factory behind the back
After taking the dumbbell in one hand, lifting you and back in your back, bending and unpleasant until you get tired as you hold the second, free, hand.
8. Push -ups
It is difficult, but very effective - the muscles of the hands quickly lose their slope and look fit and properly.You can "in a woman" up shoes - not with a straight, but with curved legs.So the hands suffer less from the load.
Self -discipline, willpower and a competent approach are able to lose an effective way to lose home.And you will look 100%!