The thin and tense figure is always in fashion. To have an ideal form, it is not necessary to attend expensive gyms, use the services of an individual trainer or adjust your schedule with group classes, you can do an effective set of exercises completely free at home.
Regular exercise will soon pay off in the form of burning fat, stimulating muscles, acquiring elastic skin and saving time and money.
Fitness at home – video exercise for beginners of weight loss
It will provide great comfort for beginners by watching the fitness lessons of fat burning exercises. Of the many options for video clips about exercises, you can choose the most optimal one for you, according to your fitness level and your initial weight.
Most exercise videos are presented by professional instructors or amateurs who have achieved amazing results while exercising at home.
To achieve the best results in a short time, you should exercise at home every day and intensely. When performing exercises, you must follow the correct technique and control your breathing.
Professional instructors recommend staying for a few seconds at the time of greatest physical activity when performing any exercise, this is what allows you to pump the muscle you are training.
For beginners, it is recommended that, when exercising at home, gradually increase the load, to avoid overwork and muscle breakdown. Each exercise of the complex is best performed 10 times in 3 sets, gradually increasing the number of repetitions to 20-25.
On average, the daily physical form at home should take at least half an hour to lose weight. Before starting the set of exercises directly, it is necessary to perform a five-minute warm-up in an arbitrary manner (turns around the head, torso, walking in place, leaning to one side, shaking the arms and legs).
Perform the warm-ups properly, starting from the upper part of the body, gradually reaching the hips, buttocks and calves.
Video tutorials for women.
Fitness at home – video lessons for women who lose weight:
Video lessons for men.
Video – fitness to lose weight for home:
The fitness exercises presented to lose weight at home do not require projectiles, with the exception of the rope. You can complement this set of exercises with weights (dumbbells) or with an expander.
Fitness to lose weight at home – photo lessons
For many people who want to lose weight, it is more pleasant to exercise at home with relaxed or rhythmic music, melodies to make an intense physical effort. In this case, the photo will come to the aid of fitness lessons that can be done daily at home.
The main condition of any set of exercises for effective weight loss is your daily performance and high quality.
Fitness at home to lose weight – morning training
- To warm In any way for 5 minutes (curves, swings, turns).
- Squats Legs spaced shoulder-width apart, with arms outstretched in front of him. In squatting, without lifting your feet off the ground, your back should be flat. The knees should be at a 90 degree angle to the floor. We perform 20 times in 3 approaches.
- Push-ups Initial position – lying down. Bend the elbows, bending the body towards the floor, the back should be flat. Knees are allowed.
- Twisting Lie on your back, feet flat on the floor, knees bent, arms behind your head. Gently lift the body, tearing the shoulder blades off the floor and return to the initial position.
- Planck. To lie on the stomach, arms bent at the elbows at a 90 degree angle, the emphasis on the socks, the back straight. Hold it in this position for 30-60 seconds and return to the starting position.
- Stretching In any way within 5-10 minutes. We stretch the body, the extremities.
Each exercise must be done 20 times in 3 series. If you exercise every morning at home, you can lose 5 kg in a month, transform the shape of your body, improve your well-being and increase your vigor.
Lesson for beginners.
How to lose weight quickly to a girl at home: a class for beginners should be directed to all muscle groups of problem areas (calf, thigh, buttocks, abdomen). Before starting the exercise, it is necessary to warm up at home: turn the neck in both directions, raise the shoulders up and down, bend the body to one side, bend, swing your hips in a circular way.
The heated muscles will be more efficient for pumping.
Fitness exercises for a girl to lose weight fast at home:
- Fitness for tight arms at home: Get on your knees, straighten your arms. Push up from the floor, trying to keep your back level.
- Fitness to lose weight at home: Wide feet of separated shoulders. Slowly crouch down, bend the knees so that between them and the floor form a 90 degree angle. Stay a few seconds in this position, return to the original.
- Fitness to lose legs at home: Lie on your left side, bending your left knee and pushing it forward. Straighten the right limb, lift it slowly, stay at the highest point, lower it slowly downwards.
- Fitness for a flat stomach at home: Lie on your back, with your arms behind your head, your legs stretched out. Lift the soft legs at a 45-degree angle to make the “scissors” of the exercise, lower the left leg, raise the right, do not touch the floor and then change the legs. The faster the legs move, the more efficiently the press is pumped.
- Fitness for back flexibility at home: Lie on your back, bending your knees and stretching your arms. Raise the pelvis rhythmically as high as possible, stopping for a few seconds at the highest point.
Each exercise of the complex should be done 10-15 times in three daily series at home.
Training to lose weight after childbirth.
The physical form at home to lose weight after delivery should start after a month and a half after the birth of the child naturally and after two or two and a half months after a cesarean section. During lactation, fitness classes are not recommended. Young mothers should increase the load gradually.
To begin with, it is worth increasing the duration of daily walks with a stroller, after 2-3 weeks you can go on to a simple warm up and then to more intense workouts.
The complex of exercises to lose weight after childbirth at home:
- Lie on your back, bending your knees, your feet will rest on the floor, palms on your stomach. On the exhale, draw strongly on the stomach and stay for 5 seconds. Take a slow breath and return to the starting position.
- Lie on your back, bending your knees, your feet will rest on the floor, palms on your stomach. On the exhalation, lift the pelvis, pulling the stomach and stretching the buttocks, while raising the head and press the chin against the chest. When inhaling, slowly return to the starting position.
- Lie on the floor, put your feet together, bend your knees. The hands extend along the body with the palms facing down. Stretch the legs forward, closing both knees, squeezing the fingers of the lower limbs 10 times tightly. Return to the original position.
- Lie on your stomach. Emphasis of the body: on the elbows, under the belly lies a pillow. On the exhale perform the movement of the pelvis forward. Inhale to return to the starting position.
To lose weight after childbirth, it is necessary to do each exercise at home 10-15 times, preferably in 2-3 approaches.
Program for the abdomen.
Classes of exercises to lose weight at home – program for the abdomen:
- Lie on your back, cross your fingers behind your head, stretch your legs. Lift the body, tearing off the shoulder blades and legs stretched out from the floor, trying to touch the knees with the chest. Return to the original position.
- Lie on your back, bend your legs towards your knees, cross your fingers behind your head, your elbows straight. The body is elevated so that the elbow of your left hand touches the knee of the right leg. To return to the original position, repeat the exercises with the right elbow and the knee of the left leg.
- Lie on your back, holding your hands behind your head, with your legs stretched out. Lift your legs stretched to a 45 degree angle between them and the floor. At the top, keep your legs in the air for a couple of seconds and return to the starting position.
- Lie on your back, arms outstretched, legs straight. Slowly lift the stretched legs so that they are perpendicular to the floor. Hold the position for a few seconds and slowly return to the starting position.
- Lie on your back, straighten the lower extremities and extend your arms in both directions. With the straight legs as high as possible, tilting them to the left, return to the position perpendicular to the body, then tilt to the right, without touching the ground.
Each exercise of this complex to lose weight must be done 10-15 times in three series. The heavier the load, the quicker the fat will leave the abdomen and sides, the press will pump and the waist will become noticeably thinner.