Slimming exercises for women at home. Complete body workout complex

What to do if you need to lose weight, but there is no way to attend a fitness club A good result is achievable at home. It is necessary to perform daily fat burning exercises for the whole body and adhere to a moderate diet for weight loss.

Effective Weight Loss Exercises

To reduce weight, you need to change a sedentary lifestyle that slows down the metabolism, to the most active. The morning should begin with charging, and for home training, allocate half an hour in the evening. During the day, use every opportunity for physical activity.

For fat burning, it is useful to replace the trip in the elevator by climbing stairs, and before going to bed, take a short walk.

Exercises for the entire muscle corset will provide body tone, and for aesthetic weight loss and maintaining health it is important to follow simple recommendations:

• Remove baked goods and bread from the highest grades of flour from the diet.
• Steam or boil food.
• There are fruits and vegetables rich in fiber.
• Do not eat at night, the last meal no later than 2 hours before bedtime.
• Drink clean water.

Exercises for the whole body – for losing weight and maintaining shape is an indispensable condition. When drawing up a home training program, it is necessary to take into account the focused study of problem areas and the state of health. Experienced fitness instructors recommend the use of effective exercises to strengthen and lose muscle.

Back

“Leaning forward” is one of the most effective movements for strengthening and losing weight in the back. To work out the muscles that straighten the spine, you must regularly get up on the “Bridge”.

Information and dilutions of the shoulder blades improve blood circulation in the trapezius and rhomboid muscles, as well as reduce the fat layer of the cervical-collar zone. Exercise “Plank with dumbbell traction” energetically burns fat due to the work of the broadest muscles of the back, and “Boat” copes with cellulite on the lower back.

Chest

“Dumbbell bench presses” make both types of fibers work, which makes it possible to lose weight without losing muscle mass. Exercises “Push-ups from the wall” women are able to perform a large number of repetitions, thereby providing the necessary intensity for fat burning.

The systematic execution of the exercise “Dry brass” will support the muscles in good shape, and the static load during “Clutching the palms” will add elasticity to the chest.

It is important to remember : Compliance with diet is a determining factor in losing female breasts, and physical activity helps maintain a beautiful shape.

Legs

For weight loss of the legs, as well as for working out the muscles of the whole body, various variations of the Squat exercise are used.   Side lunges perfectly load the legs from the outside .

Exercise “Scissors” or squeezing the ball with your knees will cause the adductor muscles to intensively burn fat on the inner thigh. Regular performance of the exercise “Bicycle” forms a slender area of the knee and carefully works out the joints. Lifting the socks, standing or sitting, will reduce swelling and give the lower leg a relief.

Hips

Walking on a stable stool with the knee up is an effective exercise for losing weight.

“Short lunges” purposefully load the hips and give them relief.

When special attention is required to the inner surface, Plie squats should be added to the set of exercises. To burn fat on the outside of the thigh, you need to practice swinging legs with your legs standing sideways.

Buttocks

Exercise “Deadlift” is useful for the muscles of almost the entire body and increases the tone of the gluteal muscles. For intense weight loss of the buttocks, it is necessary to perform “Leverage legs back” and wide lunges.

“Hyperextension” is a good alternative to deadlift, exercise does not load knees and quadriceps. The “Gluteal Bridge” effectively builds muscle volume, and also reduces body fat on the lower back and buttocks. Exercise “Walking on the buttocks” strengthens the muscles of the pelvic floor, and works out the biceps of the thigh.

Hands

“Backward push-ups” based on a chair or the edge of the sofa, perfectly load the triceps area, and remove fat from the armpits. Various options for bending the arms tighten and strengthen the front muscle group of the shoulder.

Exercises “Scissors” and “Crescent rotation” evenly burn fat from the surface of the hands. “Dumbbell bench press up” involves triceps, trapezius and deltoid muscles, creates a beautiful shape of the shoulder girdle.

Stomach

Conventional “Twists” work wonderfully on the top of the abs, and the “Reverse Twists” exercise reduces body fat and strengthens the muscles of the lower abdomen.

“Side and oblique twists” emphasize the waist , and the exercise “Tilting to the sides” eliminates deposits of fat on the sides. “Circular rotation with legs” comprehensively affects the muscles of the press. To tighten a bulging belly, it is necessary to systematically do the “Vacuum” exercise.

Waist

For a sl
ender and attractive waist, you should do “Turning the body to the sides” or “Mill”, which cause the oblique muscles of the abdomen to contract intensively.

The exercise “Turning the legs lying on the floor” actively burns fat in the problem area, and strengthens the abs. “Side bridge” and “Raising the legs lying on the side” perfectly tone the lateral muscles and reduce the coverage of the waist.

Neck

For noticeable weight loss in the neck, exercises should be done in a complex way, as well as for the muscles of the whole body. The “movable bridge against the wall” should be supplemented by tilting and tilting the head.

To increase muscle tone, use hand resistance.

Effectively burn fat reserves of the exercise “Head Rotation” and “Letter Nose”. Perform neck slimming exercises must be slow and for a large number of repetitions.

Face

Writing words in the air with a pencil gripped in the teeth increases the weakened tone of the muscles of the face. Patting on the area of the second chin with the back of the hand will cause the muscles of the face to participate in the burning of fat.

Repeating all vowels, raising and lowering the corners of the lips perfectly adjusts the area of the lips. Exercises “I scored water in my mouth” and “Childhood” effectively tighten our cheeks. For eyelid training, you need to put your fingers to the corners of the eyes, pull the skin to the sides and at the same time pop your eyes.

A set of exercises for training

For uniform weight loss, it is better to work out the muscles of the whole body, rather than focusing on individual exercises. In order to achieve noticeable results, you need to learn the correct technique and perform a system of exercises. Fat burning workouts must be done daily. The lesson should begin with a warm-up, and after the main part, a hitch is required.

Warm up

Allow 10 minutes to prepare for the workout. Dynamic warm-up will increase the pulse rate and give the muscles elasticity, while the joint joint will improve blood circulation in the ligaments and tendons. Running in place, with knees raised, will increase blood flow in the muscles and increase body temperature. It is necessary to start the warm-up at a calm pace, without a strong range of movements.

The warm-up should include:

• Tilts and circular movements of the head;
• Rotations in the shoulder and elbow joints;
• Raising arms up and breeding to the sides;
• Rotation of the housing;
• Twisting and various torso;
• Rotational movements and swings of the thigh;
• Bending the legs and rotating the feet.

Squats

For the correct execution of the exercise, you need to put the feet shoulder width apart, placing them in the same plane with the knees. Keep your back straight, with a deflection in the lower back, lower your hands along the body. Flatten the shoulder blades, take the pelvis back, and sit down on the inhale. Bend the hips to the parallel with the floor, and the weight of the body must be transferred to the heels. Rise, exhaling at the top of the rise.

When doing squats, you need to control the main points:

• In the lower position, the knees should not be pulled forward by the feet.
• You can’t get on your toes.
• It is forbidden to round the upper back and lower back.
• When lifting, you cannot bring your knees down.

Lunges

At the beginning of the exercise, put your legs to the width of the pelvis, after which take a step forward and sit down gently. Transfer the load to the front leg, stretch the other and rest on the toe. The back is flat, with a natural deflection in the lower back, palms are located on the belt.

The knee joint of the working leg bends at an angle of 90 ° and experiences an increased load, so it is important not to allow the knee to protrude beyond the toe of the foot. Exhaling, climb up, and put the working leg next to the supporting one.

“Buttock bridge”

The correct technique for doing the exercise does not provide for any particular aspects. Lying on your back, pull your legs to the body and bend at the knees. Push your heels firmly against the floor at shoulder width, draw in your stomach and squeeze your buttocks.

Exhaling slowly, raise the pelvis above the floor so that the body straightens in a line and the back arches slightly. Hold in the upper position for a few seconds, and as you exhale, carefully return the pelvis to the floor.

“Bridge”

To perform the exercise, you need to lie with your back to the floor, bend your arms and legs. Feet and palms set shoulder-width apart, and firmly pressed to the floor. Gently tear the buttocks off the floor, and bend your back in an arc, lifting the pelvis up. Keep your head in a natural position, do not hold your breath. After a pause, slowly lower the body down.

When performing the Bridge, it is important to remember:

• You can not do the exercise without a preliminary warm-up.
• Buttocks should be raised above the head and shoulders.
• Hands and feet should be straightened as much as possible.
• You can not perform the exercise only due to the extension of the arms and legs.

“Superman”

Lying on your stomach, stretch your arms forward and keep straight. At the same time tear off the hands, chest and lower legs from the floor, exhale. Tighten the lower back, bending as much as possible in the lower back, while the hips should not be torn off the floor surface.

Hold such a pose for 5 seconds, and slowly inhale as you inhale. Those whose muscles are not ready for the load are recommended to alternately raise opposite arms and legs.

Hanging over the floor

Hanging over the floor, well known as the “Planck”, has no additional movements, so you should strictly observe the nuances. Lying on your stomach, place your elbows at shoulder level so that excessive tension is not created in the joints. Brush to lock in the lock, legs straight. With close staging, holding the bar is more difficult.

Before you stand on the bar, you need to tighten the stomach, straining the press, and slightly round the back.

In the correct position, a smooth body hangs over the floor with support on the hands and toes. The lower back should be kept tight, avoiding sagging abdomen. The head is in a position where the chin is perpendicular to the spine. While holding the bar, breathing is even and without delay.

Push ups

The starting position for push-ups is the emphasis lying on straight arms, with a setting shoulder width apart. The distance between the feet does not affect the performance of push-ups. Keep your body level, straining your buttocks and abs. Bending your arms, take a deep breath, and touch the chest on the floor. Exhale smoothly throughout the entire body lift.

When performing the exercise, it is important:

• Observe the setting of the palms at the level of the middle of the chest.
• Prevent sagging in the lower back.
• Avoid strong elbows and sagging hips.

“Jumping”

In order to prevent various injuries, before jumping, you need to warm up the ankles and knee joints. In the starting position, put your legs together, lower your arms along the body.

Lower your shoulders, tighten your press, keep your back straight and a little tense. Explosive force of the muscles of the thigh and lower leg to push the body up, stretching the feet. Land on your toes, slightly springing with your knees.

Leg lift

To perform the exercise, it is necessary to lie on your back and tightly press the lower back, put your hands along the body. With the help of the muscles of the press, tear the hips off the floor and exhale, raise to an angle of 60 °. Hold the legs at the top for 2 seconds and lower them while inhaling without touching the heels of the floor.

In order not to reduce the load, you can not tear your head off the floor.

Beginners and women with weak abdominal press should start with alternate leg raises.

“Rotation of the legs”

Sitting on the floor, lean with your straight hands on the floor behind the body. Straighten your legs at an angle of 45 °, so that the body resembles the letter “V”. On the exhale, turning the pelvis, lower the legs in a circular motion closer to the floor.

Continue the rotation, turning the pelvis in the other direction, and return the legs to their original position. Exercise should be performed alternately in each direction.

“Bike”

Before starting the performance of bicycle crunches, you need to take a supine position, pressing your lower back. Bend your hips at an angle of 90 °, keep your lower legs parallel to the floor.

Raise your shoulders, and put your fingers in the lock behind the head. As you exhale, pull the knee toward the opposite elbow while extending the other leg. Performing rotational movements, it is necessary to additionally strain the press.

“Scissors”

Important: the exercise is performed only on a hard surface . Lie on your back, bend your hips and stretch your arms along the torso. Place your palms under your buttocks, put your feet on the floor.

After inhaling, raise your lower legs and stretch your socks. With the strength of the abdominal muscles, hold your legs above the floor at an angle of 30 ° -90 °. First, legs apart, then reduce and cross.

Twisting

Lie on your back, put your fingers in the lock behind your head, and spread your elbows to the sides. Beginners are allowed to cross their arms over their chests. Bend your hips and put your legs on any piece of furniture. Exhaling, twist the body, and pull your shoulders to the pelvis.

In the final position, the back is rounded, and the abdomina
l muscles are greatly contracted. You can not bring your elbows and strain your neck, and press your chin to your chest. On inspiration, return the body to a horizontal position.

Hitch

After exercise, it is necessary to normalize the pulse, lower the heartbeat, and relieve tension of the nervous system. Properly performed hitch promotes rapid recovery after exercise, and the return of contracted muscles to their original state. Stretching will increase the elasticity of ligaments and muscles, improve blood circulation in the body, and contribute to the removal of toxins from the body.

For an effective hitch, you should perform simple movements and exercises:

• “Dizziness”;
• Pressing the elbow to the shoulder;
• Pull the elbow behind;
• Reclines of reclining or with support;
• Bringing hands behind your back;
• Stretch marks in the doorway;
• Exercises “Crescent” and “Cobra”;
• Pull your leg back.

“Training Program”

Monday

At the beginning of the week, strength training should be carried out to strengthen muscles, since the body is well restored after the weekend. Before training, you need to spend 15 minutes. active warming up the whole body to prepare muscles and ligaments for the upcoming load. Perform all exercises on 15 repetitions in 3 sets.

The main training includes exercises for all muscle groups:

• “Deep squats”;
• “Wide lunges” – a given number of repetitions is performed by each foot;
• “Bar with dumbbell draft” – you need to do 15 repetitions with each hand;
• “Push ups”;
• “Dumbbell Press Up”;
• “Bending the arms with dumbbells”;
• “Twisting”;
• “Raising the legs.”

For aerobic exercise, jumping rope is good, you need to do 3 times for 60 seconds. As a hitch – 10 minutes. stretching all the muscles.

Tuesday

A day of circular training, all exercises are performed alternately for 15 repetitions. For the training you need to do 3 circles. To prepare the heart for the upcoming load, in the warm-up you need to include running on the spot.

Exercises of the main complex:

• Plie squats;
• “Push ups”;
• “Buttock bridge”;
• “Superman”;
• “Scissors”;
• Jumping in place – 30 times.

It is necessary to add breathing exercises to the hitch to bring the heart rate back to normal.

Wednesday

Power and aerobic exercise day. The main training includes 3 sets of exercises, each should be performed for 20 repetitions. Given the activity of the upcoming workout, the warm-up should include rotational movements, warming joints and ligaments.

The lesson consists of exercises:

• Squats with arms raised in front of you;
• “Leading the legs back” – perform 20 repetitions with each leg;
• “Back push-ups”;
• “Hyperextensions”;
• “Bike”.

As a hitch – 5 minutes. stretching the legs and back, and for fat burning, spend a walk for 30-45 minutes.

Thursday

It is necessary to carry out a training with an emphasis on problem areas. Compose a short warm-up of rotational movements of the legs and arms. To increase the fat burning effect, perform all exercises for 20 repetitions in a circle, with a rest between sets of 30 seconds.

For the lesson, make 2 circles, which include:

• “Wide lunges” – do 20 repetitions with each foot;
• “Push-ups from the wall”;
• “Buttock bridge”;
• “Extending arms up” with a light dumbbell;
• “Superman”;
• “Swing leg sideways”;
• “Twisting”;
• Jumping rope – 30 sec.

During the hitch, it is good to stretch the muscles of the arms and legs, to do breathing exercises.

Friday

In training, you should work out the maximum number of muscles, for this, perform 2 sets of all exercises. To increase the effectiveness of the lesson, the warm-up should include swings, arms and legs, as well as turns and tilts of the body.

In each approach, do 15 repetitions of the following exercises:

• “Short lunges” – do 15 repetitions with each foot;
• “Leading the legs back” – do 15 repetitions with each leg;
• “Bridge”;
• “Push ups”;
• “Hanging over the floor” – 60 sec.
• “Squeezing the palms in front of the chest”;
• “Twisting”;
• “Leg rotation” – perform 15 repetitions in each direction.

As a hitch, do 50 jumps in place and stretch the whole body.

Saturday

Add exercises to work out problem areas into the workout. In the first part of the lesson, perform alternating exercises on the legs – 2 sets of 15 repetitions, after which it is similar to work out the upper body. Press exercises are performed separately.

Include in the warm-up run on the spot with knees up, and in the main workout:

• Squats
• “Leading the legs back”;
• “Side lunges”;
• “Buttock bridge”;
• Before working through the top, do 50 jumps in place;
• “Dumbbell bench press”;
• “Superman”;
• “Push ups”;
• “Hanging over the floor” – 60 sec.

To increase fat loss, jump rope 2 times for 60 seconds . Hitch should start with breathing exercises and stretching the legs.

Sunday

A day of muscle recovery and active aerobic exercise, you need to walk for 60 minutes.

To start hormonal processes, before cardio training, two approaches of abdominal exercises should be performed:

• “Twisting” – the maximum number of times.
• “Bicycle” – 20 repetitions with each foot.
• “Lateral inclinations” – only 50 repetitions.

For aesthetic weight loss and maintaining tone, daily exercises for the muscles of the whole body, as well as strict adherence to diet and aerobic exercise are necessary. You must learn and follow the correct technique to avoid injuries and increase the effectiveness of home workouts.

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