A set of exercises for weight loss at home every day

The correct figure is not made in five minutes, harmony is achieved due to your body nutrition and restrictions in continuous training.

Using a special set of exercise to lose weight at home for every day in everyday life is easy for women to keep themselves in an excellent form.

exercises to lose weight for women

Beautiful and fit hand - fruit of extended training.It is better to start with a light warm -up, but only after proceeding to main power training.What are the practice to lose weight?

Excited

Exercises to lose weight for women include a variety of rotations.First you need to raise your hands, spread them to the sides and keep them parallel to the floor.Move the hands in the direction of yourself 20 times, then, turn the hands in the direction of yourself several times.Without changing your pose, bend your arms at the elbows, and turn them in different directions 20 times.Rotate with straight arms, as if "wings of a mill" in one direction and the other, making 20 rotations each.

Original practice

To complete them, you need to take small dumbbells.In all exercises, the feet are at the width of the shoulders.

• Reach your hands forward with dumbbells, placing them in front of you, then take them to the sides and slowly lower them.Repeat 15-20 times.
• Drop your hands with dumbbells under the body, turn them back.Raise the dumbbell by bending your arms at the elbow.Repeat as many times as in the first exercise.
• Catching the dumbbell, bend your hands in the elbow so that a right angle is obtained.Gently raise the folded hands up so that the elbow is at the shoulder level.And slowly, gently reduce them in your original position.These exercises can be done 15 pieces or more.
• Place the hands with dumbbells at chest level, so that they are in contact.Slowly spread your arms to the sides, straightening your elbows.Then lift up, lower it forward and again to the chest.Make this at least 10 times.

The above set of exercise for weight loss of hands is designed for women with moderate sports training, so it is better for beginners to gradually increase the load for beginners in the initial stage - increases the number of recurrence every day.The most hard women can exercise to lose weight at home several times a day.

Exercise to reduce abdominal fat at home

Women often spend most of their workouts in exercising to reduce abdominal fat.Many women have a dream smooth and almost flat stomach.This requires special efforts and regular sports activities.If possible, you can sign up to the gym with an instructor, but you can also workout at home.For women, the process of making beautiful stomachs to lose weight is very important;It is better to start with warm-up and then move towards basic gymnastics.

Home exercises to lose weight on stomach and arms:

• Sit on the floor with your feet resting on a stable object.For this you can use bed, big chair or sofa.You need to put your hands behind your head, hold them and bend alternately forward, left, right.Bend at least 20 times.
• Lie on your back, raising your straight legs about 30 degrees.As you exhale, carefully lift them up slightly, while inhaling, lower your feet to the floor, but do not touch them.The hands should lie on the floor along the body and do not leave them while walking.To begin with, 20-30 approaches will be enough;In a week you need to increase the number to 50 pieces.
• Still lying on your back, lift your legs, bend your knees and place your feet on the floor.Fix this situation.Place your hands under your head.Lift your upper body off the floor about 45 degrees and lower back as gently as possible.Do at least 30 approaches.
• Continuing lying in the same position, bend your feet from the knees and put them on the floor first and place them on the floor.It should be that the body is straight and the feet and hips are next to it.In this folded position, pump your stomach 20-25 times.Then bend your feet in the other direction and repeat all the stages.
• supine position.You need to get up on your elbows and fix the posture.Do scissors exercise directly with feet.The press should be as stressful as possible and feel good.Do 40-50 times.
• Lying on your back, straighten your feet, keep your arms with your body.Slowly raise straight legs and straight sides, as well as the shoulders and upper back of the back.The lower back and buttocks should be launched on the floor.As soon as you exhale, the stomach needs to give as much stress as possible.It is enough to repeat it 30 times.

Exercises to lose weight in the stomach and arms will not be simple;On the contrary, they may seem very complicated, but you must do everything necessary to achieve your goal.A set of exercises to reduce belly fat in women can be done entirely at home.

Exercise to lose weight of buttocks and thighs

In every weight loss workout for women, a lot of time should be devoted to the hips and buttocks – one of the most problematic areas for those who do not want to lose weight on their own.To give them elasticity, you need to make sufficient efforts.The complex is very simple, it can be easily done at home using household items.

• Excited.It can be done by bending in the same number of squats or in different directions.After warm up, you can start doing the main complex.
• Standing, perform half squats with your feet slightly wider than your shoulders.Make sure not to move fast and only with a straight back.This is important.Do squats while exhaling.Repeat at least 30 times.
• Hiss forward and to the side.First with the right foot, then with the left foot.Place your leg forward, bent at the knee and keep the other straight.Sit 15 times.Repeat the same with the second leg.Then do the same in every direction.
• Get on all fours, fix the position on your elbows and knees.Alternately take each leg to the side and lift it up.Tighten your buttocks during the exercise.Make 50 such swings in each direction.
• Lie on your back with your legs bent and your feet flat on the floor.Place your hands on the floor with open palms.Lying on your shoulder blades, lift your lower body as high as possible, pressing hard into your buttocks.Do at least 50 lifts.
• Exercise is done by standing, it is advisable to use the ball.You need to squeeze it between your feet so that it is almost at the level of the hip.It should be pressed with inner thigh.Repeat the press 100 times.You can also squat in this position.An effective workout also for hips.
• For the next practice you will need a chair.You need to kneel behind it.Hold the back of the chair with your hands, take your leg as much as you can, do this 10 times and then do it in the next too.Repeat with the second step.You have to keep your back straight and stress your buttocks.
• Stand up your shoulders, shoulder blades and hips with your back wall, close to your back wall.Press your buttocks first slowly 10 times, then press rapidly as much time.Alternative to slow and fast compression.There is no restriction on the number of repetitions.

Exercise to lose weight on legs and thighs

Thin and clean legs always look impressive, irrespective of their owner.Exercises to lose weight on your feet and thighs will help make them strong and beautiful.

You can warm up before these exercises with regular squats.

A set of exercise to lose weight in women's feet:

• Sit on a flat surface, such as a hard chair.Bend your legs and do not place any heavy objects (books, dumbbells) on your knees.Slowly raise your knees and hold the chair with your hands.Do 30-40 approaches.
• A chair will help again.Place your straight leg on the back of the chair.Keep your hands on your belt.Support on the other leg.You have to sit on your supporting leg, keeping the other leg as straight as possible.Do at least 20 squats on each leg.
• Hold your hands on any stable object, for example, standing on a cabinet, standing on one leg, move the other leg as much as possible and raise it up, then in the armpit.Try 30 on each leg.
• Stand straight, feet together, straighten your back and lift your toes as high as possible, then slowly lower.You can do up to 50 lifts.
• Stand up straight, keep your feet together.Lift your feet one by one, bending on your knees.Also spread your arms to the arms.While raising your foot, you have to stay in this position for 15 seconds.Raise each leg 20-25 times.

The above effective exercise to lose weight on the thighs will easily help your feet back to their pre -thin position!

Time for physical activities is necessary for any woman who does not want to lift extra weight on her body.Domestic workouts for weight loss are suitable for women who do not have enough time to do workouts in the gym.If you practice on a regular basis, follow the recommendations and do it regularly, the effect will not take long to appear.