The program of loss of weight at home for women

Every girl dreams to look good and be in a sporty way. But unfortunately, not everyone can afford the luxury of going to a gym and go to the gym. If You are experiencing financial difficulties, or just to the side of the house there is a fitness room — that is not a reason to renounce the practice of sport. Everything you need for the home – it is a pair of dumbbells (you can substitute the bottle of water), a good state of mind and the confidence in their forces. If you want to lose weight and form a beautiful image of relief body needs is competent to combine cardiovascular exercise with the forces of security of the workouts, and also eat.

How to develop a home exercise program?

Exercises for the home should be chosen in function of their objectives. However, few people are concerned about the form because the majority begins to take care of yourself only when it's time to reset the excess weight or adjust the shape.

1. The program of exercises for weight loss at home must include a minimum of 30 minutes of loading aerobic (running in place jumping rope, active, dance) and not less than 30 minutes of charging power (exercises with weights at home, or options such as pushups, squats, lunges, twist wrap, etc). This balance allows the training program to lose weight at home, not only to burn fat, but also contribute to the formation of lean muscle mass, which ultimately makes your figure slender and firm. The structure is useful to activate and cardio exercises, but the house may be made at the appropriate rate in the presence of the simulators of the treadmill or stationary bike as they account for the greater intensity of the physical activity.
2. The program to tone the body consists of exercises for girls, that the house will strive to make your body more attractive: the strongest hand in the ass – tight and round, the chest lifted, the flat belly and the hips – fit. Such exercises are all well-known pushups, squats with weights, squats (sumo, simple torsion, the pull of the feet toward the back in the standing position (breech), and other options. Not only is it important to work the problematic area, but also to give the load throughout the body: in this case, the muscles develop in a more intense way. Here you can incorporate the exercise with the bar of the house, that will help you in the shortest time possible to form the muscle mass, which is the that gives the body the appearance smooth and attractive appearance.

The home exercise program should be done in a way that every 2 weeks was held, or the increase of the load or the number of approaches. When you feel that your whole statement is done very easily, your body stops to work and develop and, therefore, the progress will not be.

The frequency and duration of the workouts

• Depends on your time, as well as the goal. If the goal is to lose weight, without frequent training, not to pass. It is preferable to 3 times a week, but can and two visits. If the classes are held for building muscle, the opposite approach. After an intense power loads, the muscles need to recover, otherwise there is the risk to obtain the return of the results. Depending on the original shape, you can train 2 (beginners) to 5 (very well prepared) once a week.
• You should alternate training of the house and outdoors. At least once a week, might as well go out to the mobile sales pitch. The horizontal bar, bars, banks, schools for all, regardless of the training objectives.
• The duration of training is 30 to 60 minutes. Less useless, most of time, it is dangerous. As well as the first twenty minutes of training, consume the nutrients, and only then is the turn of "reservations", including the adipose tissue.
• In any case, the best personal trainer is to your body. Hear, and in no case do not work through force. If you feel very tired, reduce the intensity and frequency of the classes.

Set of exercises for weight loss at home practice more convenient

Not all in the desire to cope with your weight is running in the closest gym. Many prefer to use the complex of exercises for weight loss at home. The cause of this it is easy to find.

• Study at home at any time, when only it is convenient, and it is not necessary to book in the daily routine of time on the road in the fitness center or a gym.
• The relatives of the wall is the peace, the confidence and a positive attitude, which is so necessary in the process of modelling their forms.
• Performing a series of exercises to lose weight at home, were deprived of the unwanted attention, so I don't know why alborotáis, if something that in principle there is — you just continue working on yourself.
• Set of exercises for weight loss at home that you are not worth anything. You can save money on the purchase of a new dresses of, say, two sizes less than yours today, the clothing is as an incentive.

The basic rules of exercise of

• The training should begin with warming up. This will improve the circulation of the blood, and prepares the muscles for the next load. Training can be jogging in place, squats, making circular movements with the hands. Then, continue aerobic cardio exercises. In the third part of the training is the turn of exercises.
• You can include in the agenda of each session, a uniform load for each muscle group. This option will be suitable for those who want to lose weight and for beginners, in order to maximize little by little to accustom your body to a load.
• The separation and distribution of the load: a lesson – you work a muscle group. This approach is applied, if the goal is the improvement of relief of the muscles.

The program for beginners at home

If you start to do exercise at home, the training program for the girls of the initial training help you to pass the basic level. At this time, it will be enough with three workouts a week, and the own weight of liens. Run the program, will be considered only in the event that all of the exercises that are recommended and repetitions that you can perform without effort.

Below the training program for the girls of the house 3 days a week.

The training for the first day:

1. Classic squats – 4 10 to 20 times.

2. Lunges – 3 from 10 to 20 times.

3. Elevations of socks – 3 from 10 to 20 times.

4. The bridge 3 from 10 to 20 times.

5. The push-ups wide-grip of the knees – 3 10-15 times.

6. Torque at the press conference – 3 with the maximum number of repetitions.

The training for the second day:

1. The bridge 3 from 10 to 20 times.

2. "Bulgarian" lunges – 4 10 to 20 times.

3. Bending the arms of the chair – 3 10-15 times.

4. The extraction of the foot, with emphasis in the hands of 3 to 20 times.

5. The curvature at the press conference – 3 with the maximum number of times.

The training for the third day:

1. The long strides of the return of type – 3 from 10 to 20 times.

2. Squat "plié" – 4 10 to 20 times.

3. Elevations of socks – 3 from 10 to 20 times.

4. Torque at the press conference – 3 with the maximum number of times.

5. Bending the arms of the chair – 3 10-15 times.

"Basic" of a program for girls

At this time, home exercises you can do with a dumbbell weight of 8 to 12 kg, Start with a low weight, after which, as natrenirovannosti, increase the value of the brand. As a general rule, in order to adapt to the exercises of this program, you will need not more than 6 months, after which, you can pass the level to advanced and exercise 4 times.

First day:

1. Squat with dumbbell – 3, 12 times.

2. Lunges with dumbbells — 4 to 12 times.

3. Elevations of the socks with dumbbell – 3 15 to 20 times.

4. Bench Press with dumbbells in a standing position – 3 to 10 times.

5. The breeding of the parties of the dumbbells – 3 to 10 times.

6. Torque at the press conference – 3 with the maximum number of times.

The second day:

1. The push-ups from ground (the choice of grip) – 3 with the maximum number of times.

2. The breeding of the parties of the dumbbells in a prone position – 4 to 12 times.

3. Bending the arms of the chair – 3 to 10 times.

4. Flexion and extension of the hands in a standing position – from 3 to 12 times.

5. Torque at the press conference – 3 with the maximum number of times.

The third day:

1. Squat with dumbbell – 3, 12 times.

2. "Bulgarian" lunges with dumbbells – 4 to 12 times.

3. Bridge with weights of 3 to 12 times.

4. Elevations of the socks with dumbbell – 3 15 to 20 times.

5. Torque at the press conference – 3 with the maximum number of repetitions.

As soon as you feel ready to move to the next level, you can increase the number of classes up to 4 days a week, in the program "Advanced".

"Advanced", the program of training for girls

Every day exercises at home for women calculated about the evolution of certain muscles. This separation will help to achieve tangible results! Workers of weight in this stage are therefore, for a girl to be able to perform the exercises according to the plan. At this stage you also connect to new exercises with bands weeks of training.

The exercises will be necessary to add slow squats, contribute to an increase of the muscle mass in the buttock area. In the process of execution of the exercises is not required until the end of stretch and bend the legs. A focus lasts 30 seconds, therefore, it is a maximum of 5 repetitions. Feel a burning sensation in the buttocks and in the legs — the end of the exercise.

Contraindications

Any physical exercise, including the complex for weight loss is an additional burden on the joints, the respiratory system and the cardiovascular system. If you suffer an illness in these areas, it is reasonable to receive the query from the primary care physician.

You should refrain from exercise, if you feel any kind of discomfort. Thus, the weakness can mean the beginning of viral-infectious disease, where excess of work load physical are contraindicated.