Weight throwing at home set for every day

The perfect figure is not created in five minutes, harmony is achieved due to the nutritional and constant restrictions on your body.

In everyday life, use a special set of exercises to lose weight loss at home every day is a great way to maintain a great shape is easy.

Exercise for women to lose weight

Beautiful and suitable hands - the fruits of a strengthened workout.It is better to start with a light warm, but only when moving to the main strength training.What are the weight loss exercises?

Warm - -p

Exercise for losing weight for women necessarily includes a variety of types of rotation.First you need to raise your hands, spread them sideways and place them parallel to the floor.Move your hands 20 times, then twist your hands so many times in your direction.Without changing his postures, bend your hands in your elbows and turn them 20 times in different directions.Turn straight hands, like the "mill wings" in one direction and the other after 20 rotations each.

Basic exercises

You need to pick up small dumbbells to fill them.The legs of all exercises are on the width of the shoulders.

• Raise your hands with dumbbells forward, place in front of you, then remove sideways and slowly lower.Repeat 15-20 times.
• Turn them back forward with dumbbells down with dumbbells down.Bench hands raise dumbbells at the elbows.Repeat as many times as during the first exercise.
• When holding the dumbbells, bend your hands to your elbows to get a rectangle.Slowly lift the bent hands up so that the elbows are at the shoulder level.Also slowly, gently lower them to the starting position.These exercises can be done in 15 or more units.
• Hands with dumbbells to get to the chest level to get in touch.Slowly distribute your hands sideways by straightening your elbows.Then lift, lower it forward and give it to your chest again.Do it at least 10 times.

The above exercise to lose weight is designed for women with medium sports training, so at the initial stage beginners are better off to gradually increase the cargo - increase the number of reps every day.The strongest women can perform a weight loss at home several times a day.

Exercise to lose belly fat at home

Women often spend most of their workouts by doing exercises to lose belly fat.The dream of many women is a smooth and almost flat stomach.This requires special effort and normal sporting activities.If possible, you can sign up for a gym with an instructor, but you can also do your workouts at home.For women to lose weight, it is very important to create a beautiful abdominal development process;It is better to start with warm -up and move on to basic gymnastics.

Home Exercise to lose weight in the stomach and sides:

• Sit on the floor when your feet rested on a stable item.You can use a bed, a large chair or a sofa for this.You have to put your hands behind your head, fasten them, and in turn, lean forward, left, right.Do at least 20 times.
• Lie on your back, lift straight legs about 30 degrees.As you exhale, raise them carefully, inhalation, lower your feet to the floor, but do not touch.The hands lie on the floor along the body and do not leave it while moving.20-30 methods will be sufficient first;You need to increase the number to 50 units per week.
• Still lying on your back, lift your feet, bend your knees and place your feet on the floor.Correct in this position.Put your hands under your head.Raise the upper body about 45 degrees from the floor and as gently as possible.Do at least 30 methods.
• Continue lying in the same position, lower your legs, fold it on your knees, first to one side and place them on the floor.It should turn out that the body is straight and the legs and hips are on the side.In this twisted position, pump ABS 20-25 times.Then turn your feet in another direction and repeat all the steps.
• The position of lying.You have to rise on your elbows and arrange your pose.Do scissors exercise with straight legs.The press should be as tense as possible and feel good.Do 40-50 times.
• Lying on your back, straighten your legs, put your hands along your body.Slowly lift straight legs and straight hands as well as the shoulders and upper back.The lower back and buttocks should lie on the floor.ABS should be as tense as possible, twisted as you exhale.It is enough to repeat 30 times.

Exercise to lose the weight of the abdomen and sides will not be simple, on the contrary, it may seem very difficult, but everything is needed to achieve the goal.The home can be fully performed in women's weight loss exercises.

Turning and hip weight throwing exercises

In every workout, how to lose weight for women, it should be for hips and buttocks - one of the most problematic places that do not want to lose weight independently.Sufficient effort is necessary to give them elasticity.The complex is very simple and is easy to do at home using household items.

• Warm - -p.This can be done at 30 squats or the same number of inclination in different directions.After warm, you can start designing the main complex.
• In the standing position, the legs are slightly wider than the shoulders, made in half.Be sure to speed at a fast pace and only with a straight back.This is important.Squats do by exhaling.Repeat at least 30 times.
• Lunch ahead and sideways.First on the right foot, then, left.Grab your foot far forward, lean on the road, hold the second straight.Sitting 15 times.Similarly, repeat the second leg.Then make it every direction.
• Stand on four, attach the elbows and knees.In turn, repel each leg and lift.Turn on the buttocks during exercise.Make 50 such fluctuations in each direction.
• Lie on your back, bend your legs and attach your feet to the floor.Hand with open palms to rest on the floor.Lying on the shoulder blade, lift the lower part of the tray as much as possible, squeezing the buttocks firmly.Make at least 50 lifts.
• The exercise is done while standing, it is recommended to use a ball.It must be compressed between the legs to be approximately at the thigh level.It should be compressed by the inside of the thigh.Repeat the bench press 100 times.You can also squeeze in this position.Effective club workouts are also effective.
• You will need a chair for the next exercise.You need to kneel behind it.Holding on the back of the chair with your hands, take your leg as much as possible, do 10 times and then also to the side.Repeat with the second foot.The back should be kept straight and the buttocks.
• Stand up straight, your back to the wall, press your shoulders, shoulder blades and hips to it.First squeeze the buttocks slowly 10 times, then quickly the same number of times.Alternatively slowly and rapid compression.There are no restrictions on the number of reps.

Exercise to lose weight on your feet and thighs

Slender and neat legs always look impressive no matter what their owner dresses.Exercise to lose weight on your feet and thighs will help them make strong and beautiful.

You can warm up with the usual squats before these exercises.

Exercise set for women to lose weight on your legs:

• Sit on a flat surface like a hard chair.Fold your legs and place a not too heavy object (book, dumbbell) on your knees.Slowly lift your knees and hold your hands on your chair.Make 30-40 methods.
• The chair will help again.Place a straight leg on the back of the chair.Place your hands on the belt.Support on the second leg.You have to squeeze on your support leg, keep the other as straight as possible.Do at least 20 squats on each leg.
• When holding your hands on any fixed object, such as cabinets standing on one leg, grab another leg as possible and lift it to the side.Make 30 approaches on each leg.
• Stand up straight, your feet together, straighten your back and rise on your toes as high as possible, then slowly lower.You can make up to 50 lifts.
• Stand up straight, put your feet.Raise your feet one by one by bending to the knee.At the same time, spread your hands sideways.You must stay in this position for 15 seconds when lifting your leg.Raise each leg 20-25 times.

Above effective exercises to lose weight on your thighs will easily help you return your feet to the former slenderness!

When spending time on physical activity, any woman who does not want to carry extra pounds on her body is necessary.Home training for weight loss is suitable for women who do not have enough time for workouts at the gym.If you practice regularly, follow the recommendations and do it regularly, the effect will take a long time.