An ideal figure is not created in five minutes;Slimness is achieved through dietary restrictions and continuous training on your body.
It is a great way to use a special set of exercises to lose weight at home every day in everyday life for women to keep themselves in excellent shape.
Exercises for slimming weapons for women
The beautiful and toned weapons are intense training results.It is best to start your arms, and only proceed to the main strength of strength.What are some exercises to lose weight on your arms?
Pre -practice
Among the exercises to lose hand weight for women, different types of rotation need to be included.At first you need to raise your arms, spread them on the sides and put them parallel to the floor.Move your hands towards yourself 20 times, then turn your hands away from you the same number sometimes.Not to change your position, loop your angles and turn them into different directions 20 times.Rotate with direct weapons, as if it were “mill wings”, in one direction and the other, each rotate in each.
Basic exercises
To make them you will need to build small dumbbells.The legs in each shoulder width exercise are apart.
- Raise your arms with dumbbells forward, put them in front of you, then take them to the sides and slowly reduce them.Repeat 15-20 times again.
- Lowering your arms with dumbbells down along your body, turn them forward.Bend your angles and climb the dumbbells.Repeat the first time in the first exercise.
- Keeping dumbbells, loops for angles to make a right angle.Raise your arms slowly bent so that your angles are at shoulder level.And slowly too, gently reduce them to their original location.You can do 15 or more of these exercises.
- Put your hands with dumbbells at chest level so that they contact them.Spread your arms slowly on the sides, straightening your angles.Then take it up, reduce it forward and press it back to the chest.Do this at least 10 n -hour.
The set of exercises above to lose weight in your army is designed for women with average athletic training, so for beginners at the best step to gradually increase the burden -increase the number of reths every day.The most resilient women can do exercises to lose weight on their home -home several times a day.
Exercises for home weight loss at home
For exercises to lose weight, most women do most of the training.The dream of many women is a flat and almost flat stomach.It requires special efforts and needs regular sports loads.If there is an opportunity, you can register for a gym for the instructor, but you can train at home.For weight loss for women, the process of creating a beautiful belly is a very important, it is better to start with a hot tep and then move on to basic gymnastics.
Home exercises to lose weight of the abdomen and sides:
- Sit on the floor, taking your feet back on a stable thing.You can use a bed, a large chair or a sofa.The hands must be brought behind the head, clasp and lean forward, left, right.Tilts do at least 20 times.
- Lie on your back, take straight legs about 30 degrees.On the exhale, raise them slightly higher, lowering their feet on the floor, but do not touch it.The hands are on the floor along the body and they do not break it away.Initially, 20-30 will approach many, in one week you must give 50 pieces.
- Still lying on your back, raise your feet, loop them in your knees and place the feet on the floor.Fix in this position.Put your hands under your head.Raise the upper part of the case about 45 degrees from the floor and go back softer.Make at least 30 approaches.
- Continuing lying in the same pose, loop the legs at the knees, drop first in one direction and place them on the floor.It should come out that the case lies straight, and the legs and hips on the side.For so complex, download the press 20-25 times.Then turn your feet in the opposite direction and repeat all the actions.
- Stand on the back.You must raise the angles and fix the author.With direct legs, do the exercise "scissors".The press must put pressure on as much as possible and feel good.Repeat 40-50 times.
- In a position lying on the back, focus your feet, with your hands along the body.Slowly rose direct legs and direct weapons, as well as the shoulders and the upper back.The back and buttocks should be lower on the floor.The press must be crushed as much as possible, turning to exhale.It is sufficient to repeat 30 hours.
Exercises to lose weight in the stomach and in the sides will not be simple;On the contrary, they seem to be very complex, but to achieve your goal you should do everything.A series of exercises to lose belly fat in women can be done completely at home.
Exercises to lose weight buttons and thighs
In every weight loss exercise for women, a lot of time should be spent on the hips and buttocks - one of the most difficult unwanted areas to lose weight alone.To give them elasticity, you need to make a lot of effort.The complex is a simple, it can be easily done at home using household items.
- Make up.It can be done by 30 squads or the same number of bends in different directions.After heating up, you can start the main complex.
- In a fixed position, with your legs slightly wider than your shoulders, make semi -awake.Make sure you don't have fast speed and only straight back.This is important.Make squads while exhaling.Repeat at least 30 times again.
- Lunges forward and on the sides.Initially the right foot, then with the left.Put your foot much forward, loop on the knee, and keep the other straight.Sit down 15 times.Repeat it with the second leg.Then do the same in all directions.
- Get on all four, set the location on your angles and on your knees.Afterwards, take each leg to the side and climb it up.Tighten your buttocks during the exercise.Make 50 such swings in each direction.
- Lie on your back with your feet bent and your feet flat on the floor.Put your hands on the floor with an open palm.Compatible on your shoulder blades, take your lower body as high as possible, strongly pushing your buttocks.Make at least 50 lifts.
- The exercise is standing, it is recommended to use a ball.You need to squeeze it between your legs so that it is around the hip level.It should be pushed with the inner hurdle.Repeat the chests 100 times.You can also make a squad in this position.It is also an effective exercise for the hips.
- For the next exercise you will need a chair.You need a knee behind him.Keep the back of the chair with your hands, soft your foot back as far as possible, make it 10 n -hour and then on the side.Repeat with the second leg.You need to keep your back straight and keep your buttocks.
- Stand evenly, with its back against the wall, pushing her shoulders, shoulder blades and hips.Press the buttons first 10 n -hour, and then quickly as they do.Slow and quick alternative compresses.There are no restrictions on the number of times.
Exercises to lose weights and lanas
Slim and neat legs always look great, regardless of their mistress dresses.Exercises will help to lose weight and lanes to make them strong and beautiful.
You can knee in front of these exercises using normal scanders.
A series of exercises for a woman for weight loss:
- Sit on a flat surface, for example, on a hard chair.Bend your feet and put your knees too heavy (book, dumbbell).Raise his knees slowly, keep on the chair with his hands.Make 30-40 approaches.
- A chair will help again.Put a straight leg on the back of the chair.Put your hands on the zone.Support on the second leg.It is necessary to scour the support pedal, and keep the second as straight as possible.At least 20 squads are made on each leg.
- Take your hands for any fixed item, for example, closet, standing on one foot, take a second leg as big as possible and climb up, then, on the side.For each leg, do 30 approaches.
- Standing evenly, legs together, straighten your back and raise your toes as much as possible, then slowly drop it.You can make up to 50 lifts.
- Get straight, put your feet together.Raise legs in turn, bending at the knees.At the same time, spread your hands on the sides.Raising the foot, you must be staying in this position for 15 seconds.Raise each leg 20-25 times.
The above effective exercises will help to lose weight easily with your feet to return the old coarse!
It is essential for any woman who does not want to spend 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 take part regularly, take actions according to the recommendations and do it regularly, then the effect will not affect yourself for a long time.