One of the points of a healthy lifestyle, which hold more people in different countries, is taking care of the physical form. In connection with this enormous popularity gain fitness workout for weight loss, and in order to achieve results, not necessarily go to gyms.
Many of the lessons of fitness for weight loss does not require special equipment, so organize activities at home is not difficult. Everything you might need - a dumbbell and a desire to lose weight.
Lessons fitness for weight loss: the proper schedule
Fitness for quick weight loss is best to deal with 2 times a week. After three months of regular exercise, you can go to class three times a day. More than four workouts per week to spend it is not necessary, because often, especially daily activities, will not bring the desired result. This is due to the fact that the body can overdo it, and when there is no regular and timely rest, fats are not burned.
Each lesson home fitness program should begin with a warm-up and stretching exercises to complete. The duration of the training - 40 minutes to one hour. The number of repetitions of the same exercise - at least 15 times.
Lessons fitness for weight loss: a flat stomach
Six effective exercises for the press will help to find a beautiful and flat stomach in a short time:
Fitness exercises for the abdomen №1: lie on your back, hands folded behind his head at the castle, legs slightly bent at the knees. It is necessary to stretch your abdominal muscles while lifting your head and shoulders. Then, without lifting your lower back off the floor and without bending your back, you need to pull your chin up. Repeat 20 times;
Twisting right: lie on your back, left arm lay his head, and his right hand bend at the elbow and put on his stomach, legs at the same time slightly bent at the knees. Then you need to stretch your abdominal muscles, and the left shoulder and lift the head from the surface, trying to reach the left elbow to right knee. Run 20 times;
Twisting left: lie on your back, right arm lay his head, and his left hand bend at the elbow and put on his stomach, legs slightly bent at the knees. Straining abdominal muscles, it is necessary to lift the right shoulder and head, trying to reach the right elbow to the left knee. Run 20 times;
Bicycle: This is a fitness exercise for the stomach is also performed in the supine position on the floor, hands behind his head. You must bend your knees and lift them in such a way that between the torso and thighs form a straight angle. This is followed by action to make legs, similar to riding a bicycle, while alternately stretch the right elbow to the left knee and left elbow to your right knee. Run 20 times in each direction;
Reverse Crunch: Lie on the floor, bend your knees and lift them at a right angle to the body. Hand position - behind the head. Then you need to make spring twisting, trying to reach the knees to the head. The housing must always be kept in a twisted position. Run 20 times;
Lifting body - the sixth exercise fitness workout for weight loss abdomen. Lie on the floor, stretch your legs, with the heel hold together and pull the socks. Hands folded in the castle of the head. Then you need to raise the shoulders, arms and head on the floor, reaching a 45-degree angle with the body. Run 20 times.
Lessons fitness slimming: thighs and buttocks
The list of fitness exercises for the buttocks in the first place are the squats, but in order to achieve results, they need to know how to perform. Squat better in the mirror as his own reflection helps to control the process. Starting position - feet shoulder width apart and straight back. Then, fixing the body in the starting position, you need to squat to thighs are parallel to the floor. For greater load on the buttocks can be wider legs apart. Perform three sets of 20 times;
Jerks - this is the second effective fitness exercise for the buttocks. Starting position - kneeling with an emphasis on hands. Then you need to bend your knees and pull them towards your chest. After that you should straighten the leg and slightly raise it up behind him. When you exercise you need to make sure that the back caved in as little as possible. To enhance the load is recommended to use weights attached to his ankles. Perform three sets of 20 times;
Lunges - third exercise slimming thighs and buttocks. They should carry back to tighten the problem areas. Thanks thrusts buttocks acquire correct rounded shape. Perform three sets of 20 times.
Lessons fitness slimming: arm muscles
The following home fitness exercise program designed for arm muscles, about which we should not forget in the quest to make other parts of the body beautiful:
Exercise with dumbbells in a standing position - take a dumbbell in your hands and stand up straight, palms facing to the body. It is necessary to lean forward, and then straighten and bend your hands. The elbows should be pressed to the waist. Run 10 times;
Exercise with dumbbells in a prone position - lie on your stomach, arms with dumbbells stretch along the body, then lift your hands up. In carrying out this exercise, fitness training for weight loss is necessary to ensure that the hands are not rejected in part. Run 10 times;
Push-chair - squat person to a chair, put his hands on the seat and squeeze. Repeat 5 times;
Push-ups - get up on all fours, hands shoulder-width apart, push-ups, hands touching the body at the bottom. Perform 5 times;
Squeezing the wall - to face the wall at a distance of a step from it, stretch your hands at chest level, and perform push-ups. Ensure that the housing remain straight and the heel is not fixed on the floor. Repeat 5 times.
Lessons fitness for weight loss: exercise on foot
The final lesson of fitness for quick weight loss is devoted to exercises on the muscles of the legs:
Kicks - lie on your back, the emphasis on the elbows. Lift the leg 10 cm above the floor and perform a wide kicks. The pace of the exercise should be fast enough, feet can be re-baptized. Run 15 times;
Scissors - starting position is the same as when mahah feet. It is necessary to pull the hands forward and staple your fingers into the lock. Raised 10 cm above the floor feet to perform the movement "scissors", gradually increasing the speed of exercise. Repeat 15 times;
Scissors on the stomach - to lie on his stomach, his hands behind his head. Gently bend the spine - the spinal muscles at the same time will strain. Then you need to raise your head and shoulders, buttocks and lift to drag his feet to perform the movement "scissors". Run 15 times.
To succeed, engaged in home fitness program should be comprehensive and involve all muscle groups, because the human body can not lose weight selectively only in certain parts of the body - kgs go evenly from all the problem areas. Obtained thanks to the lessons of fitness for weight loss results, secure the correct healthy diet and a balanced diet.