A set of exercises to lose weight at home every day

The perfect number is not created in five minutes, but is a harmony achieved due to nutritional limitations and continuous training of the body.

In daily life, there are a series of special exercises every day to lose weight, and for women, a good way to maintain a great form is easy.

Exercises for women to lose weight

Beautiful and healthy hands - the fruits of strength training.It's best to start with light warm colors, but only after major strength training.What is the exercise for losing weight?

Warmth - up

Exercises for women to lose weight necessarily include various rotations.First, you need to raise your hands, extending them to the sides and then parallel to the floor.Move your hand toward you 20 times, then twist your hand in the upward direction many times.Without changing his posture, bend his elbows and twist them 20 times in different directions.Spin with straight hands as if "mill wings" in one direction and the other for 20 spins in each direction.

basic exercises

To achieve them, you need to pick up the small dumbbells.The legs in all movements are on the width of the shoulders.

• Lift your hands forward with the dumbbells in front of you, then bring them to the sides and slowly lower them.Repeat 15-20 times.
• After lowering your body with the dumbbells, turn them forward.Bend the elbows to add dumbbells to your hands.Repeat as many times as you did the first exercise.
• Hold the dumbbell and bend your hands at your elbows for a right angle.Raise your bent hands slowly so that your elbows are at shoulder level.and slowly lower them gently to their original position.These exercises can be performed 15 pieces or more.
• The hands of dumbbells are placed at the chest level so that they can contact.Slowly extend your arms to both sides and straighten your elbows.Then lift it up, lower it forward and send it to the chest again.Make it at least 10 times.

The bariatric surgery exercises above are designed for moderately athletically trained women, so beginners should gradually increase the load during the initial stages - increasing the number of repetitions each day.The most stubborn women can do weight loss at home several times a day.

Exercises to lose belly fat at home

Women usually spend most of their exercise time working out to reduce belly fat.Many women dream of having a smooth, almost flat belly.It requires special effort and regular sports activities.If possible, you can sign up for a gym with a coach, but you can also exercise at home.For women to lose weight, the process of shaping a beautiful belly is very important; it is best to start with warm-up and then do basic gymnastics.

Home exercises for losing weight on your belly and sides:

• Sit on the floor with your feet on a stable object.You can use a bed, a large chair or a sofa.You need to put your hands behind your head, clasp your hands, and bend forward, left, and right in sequence.Do at least 20 bends.
• Lie on your back and raise your straight legs about 30 degrees.On an exhale, carefully raise your legs a little higher, and on an inhale, lower your legs to the floor without touching the floor.Place your hands on the floor along your body, without leaving the floor as you move.In the beginning, 20-30 methods will be enough; within a week you will need to increase the quantity to 50 pieces.
• Still lying on your back, lift your legs, bend your knees, and place your feet on the floor.Fixed in this position.Put your hands under your head.Lift your upper body as gently as possible, so that it is at a 45-degree angle to the ground and lift your lower back as gently as possible.Make at least 30 approaches.
• Continuing to lie in the same position, lower your legs, knees bent, first to one side and then place them on the floor.The body should be lying flat with the legs and hips to the side.In this twisted position, pump your abs for 20-25 times.Then turn the leg in the other direction and repeat all steps.
• Supine position.You need to lift your elbows and stabilize your posture.Do scissor exercises with your legs straight.The media should be as nervous and feeling good as possible.Do 40-50 reps.
• Lie on your back, straighten your legs and place your arms across your body.Slowly lift your straight legs and arms, as well as your shoulders and upper back.Your lower back and hips should be on the floor.The abdominal muscles need to be as tight as possible and twist as you exhale.Repeating 30 times is enough.

The practice of losing weight on the abdomen and side is not simple, on the contrary, it seems very difficult, but to achieve your goal, you should accomplish everything necessary.A series of exercises for weight loss for women can be fully performed at home.

Exercises to Lose Weight in Your Hips and Buttocks

In every training to lose weight for women, it should be specifically used for hips and hips – one of the most problematic places, not wanting to lose weight on your own.In order to give them flexibility, it is necessary to make enough efforts.The complex is simple and easy to use household items at home.

• Warmth - up.This can be done by performing 30 squats or the same number of inclines in different directions.After warm-up, you can begin to make the main complex.
• In the standing position, the legs are slightly wider than the shoulders, making half an egg.Make sure not to go straight backwards at a fast pace.This is very important.Do it while squatting down and exhale.Repeat at least 30 times.
• Forward lunch and both.First, right foot, then left.Walk forward one leg, bend your knees and hold on for the second time.Sit 15 times.Again, repeat with the second foot.Then, build in every direction.
• Stand on all quarters, anchoring the position at your elbows and knees.In turn, set each leg aside and lift.During exercise, filter the buttocks.In each direction, make 50 such waves.
• Lie on your back, bend your legs, and plant your feet on the floor.Rest your hands on the floor with open palms.Lie on your shoulder blades and lift the lower part of your shell as high as possible, squeezing your buttocks strongly.Perform at least 50 lifts.
• Exercise has been standing and it is recommended to use a ball.It must be squeezed between the legs so as to be approximately at the level of the thigh.It should be compressed inside the thigh.Repeat 100 bench presses.In this position, you can also squat.Also effective hip training.
• For the next exercise, you will need a chair.You need to kneel behind him.Grasp the back of the chair with your hands, stretch your legs out as much as possible, then do it 10 more times before reaching the side.Repeat the second round.The hips must be kept straight and deal with the hips.
• Standing evenly, leaning his back against the wall, pressing her shoulders, shoulder blades and hips towards her.Squeeze the hips in the first 10 times, then squeeze quickly and quickly.Replace slow, fast compression.There is no limit on the number of repetitions.

Legs exercise and weight loss for Lannas

Slender and neat legs always look spectacular no matter what their mistress is wearing.Exercises that build bodyweight legs and lanes will help make them strong and beautiful.

You can use regular squats to knead before these exercises.

A set of exercises for women to lose weight:

• For example, sit on a flat surface.Bend your legs and keep your knees not too heavy (books, dumbbells).Slowly raise your knees and hold the chair with your hands.Perform the method 30-40 times.
• The chair will again help.Place one straight leg over the back of the chair.Put your hands on the belt.Support the second round.It is necessary to squat on the supporting leg, as straight as possible.Do at least 20 squats on each leg.
• Holding your hand on any fixed object, such as a closet that stands on one leg, lift the second leg as far as you can, then lift it to the side.For each leg, perform 30 approaches.
• Stand evenly together, straighten your legs, straighten your back and lift your toes as many as you can, and then slowly lower it.You can perform up to 50 lifts.
• Stand straight and bring your legs together.Lift your legs in turn, bending them at the knees.At the same time, extend your hands to your sides.Lift your legs, you need to stay in this position for 15 seconds.Lift each leg 20-25 times.

The above effective weight loss liquid crystal exercises will easily help your legs restore old harmony!

A necessity for any woman who doesn't want to wear extra pounds on her body for physical activity.Home training for weight loss is suitable for women who do not have enough time to train in the gym.If you engage regularly, implement the measures according to the recommendations and take action regularly, then the effects will not force themselves for a long time.