The perfect figure is not created in five minutes, the harmony is achieved due to the restriction on nutrition and the continuous training of your body.
Using in everyday life a special set of weight loss exercises for every day, for women a great way to keep in an excellent form is easy.
Exercises for weight loss for women
Beautiful and suitable hands - the fruit of improved education.It is best to start with a light hot -up, but only after proceeding to the main strength training.What are the weight loss exercises?
Warming up
Weight loss exercises for women necessarily include different types of rotation.First you need to raise your hands, spread them on the sides and place them alongside the floor.Move your hands towards yourself 20 times, then turn your hands so many times toward yourself.Without changing his positions, bending his hands on the elbows and twisting them in different directions 20 times.Rotate with straight hands, as if "wings of the mill" in one direction and in the other, make 20 spins at each.
Basic exercises
To fulfill them, you need to take small dumbbells.The legs in all exercises are on the width of the shoulders.
- Raise your hands with dumbbells forward, place in front of you, then go to the sides and slowly lower them.Repeat 15-20 times.
- Having his hands down with dumbbells under the body, turn them forward.The flexion of the hands on the elbows lifts the dumbbells.Repeat as many times in the first exercise.
- By holding the dumbbells, bend your hands to the elbows so that a right angle is taken.Slowly lift the bent hands up so that the elbows are at the shoulder level.And also slowly, it gently lowers it in its original position.These exercises can be made 15 pieces or more.
- Hands with dumbbells to be placed on chest level so that they are in contact.Slowly apply your hands to the sides, straightening your elbows.Then lift, lower it forward and give back to the chest.Do it at least 10 times.
The above set of weight loss exercises is designed for women with secondary sports training, so it is better for beginners at the initial stage to gradually increase the load - each day increases the number of repetitions.Most durable women can perform weight loss exercises several times a day.
Exercises for weight loss at home
For weight loss exercises, women are more often performed.The dream of many women is a uniform and almost flat stomach.It requires special efforts and regular regular sports loads.If there is an opportunity, you can enroll for a gym to the trainer, but you can perform home training.For weight loss for women, the process of creating a beautiful belly is very important, it is best to start it with a warm -up and then proceed to the basic exercise.
Urban exercises for weight loss of abdomen and sides:
- Sit on the floor by supporting your feet on a fixed object.You can use a bed, a large chair or sofa for it.The hands must reach behind the head, toss and lean forward, left, right.The slopes do at least 20 times.
- Lie on your back, lift the straight legs by about 30 degrees.On exhalation, lift them gently a little higher, reducing their feet on the floor, but don't touch it.The hands are on the floor along the body and do not get away from it when you move.Initially, 20-30 approaches will be enough, in a week you should bring in 50 pieces.
- Still lying on your back, lift your feet, bend them to your knees and put your feet on the floor.Correct in this position.Put your hands under your head.Lift the upper part of the case by about 45 degrees from the floor and sinking milder back.Make at least 30 approaches.
- Continuing to be at the same posture, the legs bend on the knees, fall first in one direction and put on the floor.It should be shown that the case is straight, and the legs and hips on the side.In such a twisted posture, download the press 20-25 times.Then turn your feet in the other direction and repeat all actions.
- Position on the back.You have to climb the elbows and correct the attitude.With straight legs, do the "scissors" exercise.The guy must stretch as much as possible and feel good.Do 40-50 times.
- In a position lying on the back, straighten your feet, with your hands along the body.Slowly lift straight legs and straight hands, as well as shoulders and upper back.The bottom of the back and the buttocks should be on the floor.The type must be stretched as much as possible, twist the exhalation.It is enough to repeat 30 times.
Exercises for weight loss of abdomen and sides will not be simple, on the contrary, it can be very difficult, but the goal can be achieved, everything must be done.A set of weight loss exercises in women can be fully executed at home.
Exercises for weight loss of buttocks and hips
In any weight loss training for women, it should be dedicated to the hips and buttocks - one of the most problematic places that do not want to lose weight on their own.To give them elasticity, it is necessary to make enough effort.The complex is very simple, it is easy to run at home using household items.
- Warm.It can be done by performing 30 occupations or the same number of slopes in different directions.After the hot -up, you can start making the main complex.
- In a permanent position, the legs are slightly wider than the shoulders, they become semi -old.Be sure not to be fast and only with a straight back.This is important.Occupations do for exhalation.Repeat at least 30 times.
- Front and side meals.First with the right foot, then, he left.Step one foot very forward, bent to the knee, hold the second straight.Sit 15 times.Similarly, repeat with the second leg.Then also do in every direction.
- Stand in all four, correct the place on the elbows and knees.In turn, take each foot aside and lift.During the exercise, drain the buttocks.In every direction, make 50 such swings.
- Lie on your back, bending your feet and defining the legs on the floor.With your hands with open palms to rest on the floor.Lying on the shoulders, lift the bottom of the case as much as possible, pressing the buttocks.Make at least 50 lifts.
- Exercise becomes stable, it is recommended to use the ball.It must be compressed between the legs so that it is about the level of the thigh.It should be compressed by the inside of the thigh.Repeat the bench press 100 times.In this position you can also end up.Also effective training for hips.
- For the next exercise you will need a chair.You have to kneel behind him.Holding in the back of the chair with your hands, take the foot as far as possible, do 10 times and then on the side.Repeat with the second leg.The back must be kept straight and drain the buttocks.
- Stand straight, with your back on the wall, pressing your shoulders, shoulders and hips against it.Push your buttocks first slowly 10 times, and then quickly the same number of times.Alternatively slow and quick compression.There are no restrictions on the number of repetitions.
Exercises for weight loss in the legs and thighs
Thin and tidy legs always look impressive, no matter what their owner dresses.Exercises to lose weight on your feet and thighs will help you make them strong and beautiful.
You can warm up before these exercises with regular occupations.
A set of exercises for women to lose weight on their feet:
- Sit on a flat surface, such as a hard chair.Bend your feet and place a not very heavy object (book, dumbbell) on your knees.Slowly lift your knees and hold the chair with your hands.Make 30-40 approaches.
- A chair will help again.Place your straight foot on the back of the chair.Place your hands in your zone.Support on the second leg.You have to end up with your supporting foot, keeping the other as straight as possible.Make at least 20 occupations on each foot.
- Holding your hands on any fixed object, for example, a closet, stands on one leg, take the other leg as far as possible and lift it, then to the side.Make 30 approaches to each foot.
- Stand straight, legs together, straighten your back and climb your toes as high as possible, then slower lower.You can make up to 50 lifts.
- Stand straight, put your feet together.Raise your legs one at a time, bending to the knee.At the same time, apply your hands to the sides.By lifting your foot, you must stay in this position for 15 seconds.Lift each foot 20-25 times.
The above effective weight loss exercises will help you easily return your feet to their former subtlety!
Taking time for physical activity is essential for any woman who does not want to transfer extra pounds to her body.Home workouts for weight loss are suitable for women who do not have enough time to workout in the gym.If you are on a regular basis, follow the recommendations and do it regularly, the result will not take long to appear.