The ideal figure is not created in five minutes;slimness is achieved through dietary restrictions and constant training of your body.
Using a series of special exercises to lose weight at home every day in everyday life is a good way for women to protect themselves in prime condition easily.
Arm slimming exercise for women
Beautiful and tight arms are the result of intense exercise.It's better to start with light heating on your arm, and then then proceed to the main strength training.What are the exercises to lose weight on your arm?
Warmup
Exercise to lose weight for women certainly includes various types of rotation.First, you need to raise your hands, stretch it to the side and put it in line with the floor.Move your hand towards yourself 20 times, then turn your hands away from you with the same amount.Without changing the position, bend the elbows and rotate in a different direction 20 times.Turn with your hands straight, as if with a "mill wing", in one direction and in the other direction, for each 20 round each.
Basic exercise
To do this, you need to take a small dumbbel.The feet in all exercises are opened as wide as shoulder width.
- Raise your arms with dumbbells forward, place them in front of you, then take them to the sides and slowly lower them.Repeat 15-20 times.
- Lower your arms with dumbbel down along your body, turn your palm forward.Bend the elbows and remove the dumbbel.Repeat as much as the first exercise.
- Holding dumbbells, bend your elbows until they form a right angle.Slowly raise your bent arm up so that the elbow is at shoulder level.And also slowly, slowly lower it to its original position.You can do 15 or more of these exercises.
- Put your hand with a chest height dumbbel so that it comes in contact.Slowly spread your hands to the side, straighten the elbows.Then lift, lower forward and press back to the chest.Do this at least 10 times.
The above set of exercises for losing weight in the arms is designed for women with average athletic training, so it is better for beginners at the initial stage to increase the load gradually - increase the number of repetitions every day.The most hardy women can do exercises to lose weight on their arms at home several times a day.
Exercise to get rid of belly fat at home
Women often spend most of their training time by doing exercise to get rid of belly fat.The dream of many women is a smooth and almost flat stomach.This requires special efforts and regular sports activities.If possible, you can register with the gym with the instructor, but you can also do exercises at home.For women who want to lose weight, the process of creating a beautiful stomach is very important;It's better to start by heating and then proceeding to the basic exercise.
Exercise at home to lose weight in the stomach and side:
- Sit on the floor with feet rest on a stable object.You can use a bed, a big chair or sofa for this.You have to put your hand behind your head, hold it and bend forward, left, right.Perform a bend at least 20 times.
- Lie on your back, raise your straight legs about 30 degrees.As you exhale, slowly lift it a little higher, while inhaling, lower your legs to the floor, but do not touch them.Hands are placed on the floor along the body and do not come off when moving.To start, just 20–30 approaches are enough;within 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 it in this position.Place your hands under your head.Raise your upper body about 45 degrees off the floor and lower back as gently as possible.Do at least 30 approaches.
- Continue to lie down in the same position, lower your feet, bend your knees, first to one side and place it on the floor.It turns out that the body must lie straight, and the feet and hips are on the side.In this circular position, your stomach pump is 20-25 times.Then turn your feet in the other direction and repeat all steps.
- Supine position.You have to rise with an elbow and fix the pose.Perform scissors exercises with straight legs.The press must be tense and feel comfortable.Do it 40-50 times.
- Lie on your back, straighten your legs, place your hands along the body.Slowly raise your straight legs and straight arms, as well as your shoulders and upper back.The lower back and buttocks should be placed on the floor.The stomach should be tightened as much as possible, twisting it as you exhale.Just repeat 30 times.
Exercises to lose weight in the stomach and sides will not be easy;on the contrary, it may seem very complicated, but to achieve your goals, you have to do everything necessary.A set of exercises to remove belly fat in women can be done completely at home.
Exercise for weight loss and thighs
In any weight loss workout for women, a lot of time should be devoted to the hips and buttocks - one of the most problematic areas that do not want to lose weight on their own.To give it elasticity, you need to make sufficient efforts.The complex is very simple, it can be easily done at home using household items.
- Train.This can be done by doing 30 squats or the same number of bending movements in different directions.After warming up, you can start performing the main complex.
- In a standing position, with feet slightly wider than the shoulder, do half squat.Make sure not with fast steps and only with a straight back.This is important.Do a squat while exhaling.Repeat at least 30 times.
- Bend your knees forward and sideways.First with the right foot, then with the left foot.Put your feet far ahead, bend your knees, and keep the other legs straight.Sit 15 times.Repeat the same thing as the second leg.Then do the same thing in each direction.
- On all fours, fix the position on the elbows and knees.Alternately, move each leg to the side and lift.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, raise your lower body as high as possible, squeeze your buttocks tightly.Do at least 50 lifts.
- Exercise is done while standing, it is recommended to use the ball.You need to press it between your legs so that you approximately hips.It must be squeezed with the inner thighs.Repeat the emphasis 100 times.You can also squat in this position.It is also an effective exercise for the hips.
- For the next exercise you will need a chair.You should kneel behind him.Hold the back of the chair with your hands, move your legs back as far as possible, do this 10 times and then also to the side.Repeat with second leg.You should keep your back straight and tighten your buttocks.
- Stand evenly, with his back to the wall, pressing his shoulders, shoulder knives and hips on him.Squeeze the buttocks at the first 10 times, then fast as much.Slow and fast compression alternately.There is no limit to the number of repetitions.
Exercises to lose weight legs and torso
A slender and neat legs always look spectacular, regardless of what their madam's dress is.Exercise for losing legs and heavy paths will help make it strong and beautiful.
You can squeeze in front of this exercise using ordinary squats.
A set of exercises for women for weight loss:
- Sit on a flat surface, for example, in a hard chair.Bend your feet and your knees are not too heavy (book, dumbbell).Slowly lift his knee, hold it to the chair with his hand.Make 30-40 approaches.
- Chairs will help again.Place your legs straight behind the chair.Place your hands on the belt.Support in the second leg.It is important to squat on the supporting leg, holding the second as straight as possible.At least 20 squats are made on each leg.
- Holding your hand for any fixed object, for example, a cupboard, stand on one leg, take the second leg as far as possible and lift it, then, to the side.For each leg, make 30 approaches.
- Stand evenly, your feet together, straighten your back and ride your toes as much as possible, then slowly drop it.You can do up to 50 elevators.
- Straight, collect your legs.Raise the legs in turn, bending at the knees.At the same time, spread your hands to the sides.Raising your legs, you should linger in this position for 15 seconds.Raise each leg 20–25 times.
The effective exercise above to lose weight Lyuscos will easily help your feet restore old harmony!
It is important for any woman who does not want to put 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 engage regularly, carry out actions according to the recommendations and do them regularly, then the effect will not force itself on you for a long time.