The summer beach season is just around the corner, but not every figure will allow you to put on your favorite swimsuit.You can put your body in order with home exercises for weight loss.We offer the main 8 effective exercises.
Before starting to do any exercise, you need to warm up to warm up the muscles:
- intensive walking or running in place;
- Classes on an exercise bike or treadmill;
- arbitrary dance to your favorite music with constant pace building;
- The run in the fresh air.
For warm -up, 10 minutes are enough, after which it is necessary to do several stretching exercises.
Legs, hips, buttocks
1. Squats
At the same time, hold your feet shoulder -width apart, and the feet can be in parallel or with divorced socks - the second option increases the load on the buttocks.During the squats, do not tear off the heel or socks from the floor, hold your back straight.
2. Twins in the position of standing
This exercise tightly pulls up the inner and side surface of the hips.Stand straight, take one hand behind the support and raise your straight leg as high as possible.A great option is to perform this exercise not from the standing position, but “on all fours”, that is, on the knees and elbows.In this case, make sure that the body does not go aside - it should be in the same position as initially.Twins are performed to the side, with a straight foot.
3. Twins back
An ideal exercise for putting the buttocks in order.Getting into the starting position, take your hands behind the support and raise your leg back, how high you can.This exercise can also be done by descending to the floor.
4. Swear the press
Nothing new: scrapping on the floor, bend your legs at an angle of 90 degrees, and now raise your body, trying to touch your knees outstretched hands.The pelvis cannot be torn off from the floor.Pull the power of the press, without jerking, smoothly lifting the body.This exercise can be performed with raised legs.
5. Tilts to the sides
This simple exercise helps to emphasize the waist line, especially if you perform it with your hand raised up.The rotation of the hoop helps perfectly - preferably metal, heavy enough to effectively massage the waist line.
General advice:Do not try to set records, do not overdo it!Stop after you feel fatigue.But still try to gradually increase the load.And do not forget about nutrition: you can’t overeat, but you can’t starve, otherwise there will simply be no strength for training.Adhere to a balanced diet and work every day for 40-50 minutes.
6. Rise up
Sit on the floor or stand straight, pick up dumbbells and raise them to the sides, then up.The number of repetitions depends on your endurance.The main thing is to gradually increase it.
7. Hand factory behind the back
Having taken the dumbbell in one hand, raise it and back in your back, bending and unbending, until you get tired, while holding the elbow of the second, free, hand.
8. Push -ups
It is difficult, but very effective - the muscles of the hands quickly lose their sagging and look fit and neat.You can push up "in a woman" - not with straight, but with bent legs.So the hands will suffer less from the load.
Self -discipline, willpower and a competent approach are able to make an effective method for losing weight from home exercises.And you will look 100%!