A set of exercises for weight loss at home for each day

An ideal figure is not created in five minutes;Slimness is achieved through dietary restrictions and constant training of your body.

Using a special set of exercises to lose weight at home every day of everyday life is a great way for women to stay in excellent form easy.

Exercises for slimming arms for women

Beautiful and tinted arms are the fruit of intense workout.It is better to start with a light warming of your arms and only then move on to the most important strength training.What are some exercises to lose weight on your arms?

Heating

Exercises to lose arm weight for women necessarily include different types of rotations.First, raise your arms, spread them to the sides and place them parallel to the floor.Move your hands toward yourself 20 times, then turn your hands away from you the same number of times.Without changing your position, bend your elbows and turn them in different directions 20 times.Turn with straight arms, as if with "a moth's wings", in one direction and the other, produces 20 rotations in each.

Basic exercises

To perform them, you will need to pick up small dumbbells.Feet in all exercises are shoulder width apart.

• Lift the arms with dumbbells forward, place them in front of you, then take them to the sides and lower them slowly.Repeat 15-20 times.
• Lower your arms with dumbbells down your body, turn them palms forward.Bend the elbows and lift the dumbbells.Repeat as many times as in the first exercise.
• Keep dumbbells, bend your elbows to form a right angle.Slowly lift up your bent arms so that your elbows are at shoulder level.And also slowly, gently lower them to their original position.You can do 15 or more of these exercises.
• Put your hands with dumbbells at the breast level so they touch.Slowly spread your arms to the sides and fix the elbows.Then lift it up, lower it forward and press it back to your chest.Do this at least 10 times.

The above set exercises to lose weight in your arms are designed for women with average athletic training, so for beginners at the initial step it is better to increase the load gradually - increase the number of repetitions every day.The most resilient women can perform exercises to lose weight on their arms at home several times a day.

Exercises to lose belly fat at home

Women often spend most of their training performing exercises to lose belly fat.The dream of many women is a smooth and almost flat stomach.It requires special efforts and regular sports activities.If possible, you can sign up for a gym with an instructor, but you can also train at home.For women to lose weight, the process of creating a beautiful stomach is very important;It is better to start with a warm -up and then move on to basic gymnastics.

Home exercises to lose weight on the stomach and sides:

• Sit on the floor with your feet and rest on a stable object.You can use a bed, a large chair or a sofa for this.You have to put your hands behind your head, squeeze them and bend again, left, right.Bends at least 20 times.
• Lie on your back, lift your straight legs approx.30 degrees.When you exhale, carefully lift them a little higher as you breathe, lower your legs on the floor, but do not touch it.The hands lie on the floor along the body and do not leave it as you move.For starters, 20-30 approaches will be enough;In one week, increase the number to 50 pieces.
• Still lie on your back, lift your legs, bend your knees and place your feet on the floor.Fix in this position.Place your hands under your head.Lift the upper body about 45 degrees from the floor and crucifix as gently as possible.Make at least 30 approaches.
• Continue to lie in the same position, lower your legs, bent at the knees, first to one side and place them on the floor.It should prove that the body is straight and the legs and hips are on the side.In this twisted position, pump your ABS 20-25 times.Then turn your legs in the other direction and repeat all steps.
• Lying position.You have to get up on the elbows and arrange the pose.Exercises the scissors with straight legs.The press should be as tense as possible and feel good.Does 40-50 times.
• Lying on your back, straight your legs, place your arms along your body.Slowly lift straight legs and straight arms as well as shoulders and upper part of the back.The crucifix and the buttocks must lie on the floor.ABS should be hired as much as possible and twist when you exhale.That's enough to repeat 30 times.

Exercises to lose weight in the stomach and sides will not be simple;On the contrary, they may seem very complicated, but in order to achieve your goal, do everything necessary.A set of exercises to lose belly fat in women can be fully performed at home.

Exercises to lose wall caps and thighs

In each training in weight loss for women, there must be a lot of time set aside for hips and buttocks - one of the most problematic areas that does not want to lose weight on their own.To give them elasticity, you need to put enough effort.The complex is very simple, it can easily be performed at home using household items.

• Heating.This can be done by making 30 squats or the same number of bends in different directions.After heating, you can start making the main complex.
• In a standing position, with your feet a little wider than your shoulders, do half squats.Don't make sure at a quick pace and only with a straight back.This is important.Do squats while you exhale.Repeat at least 30 times.
• Lung forward and to the sides.First with the right foot, then with the left.Place your leg far forward, bend at the knee, and keep the other straight.Sit down 15 times.Repeat similarly with the other stage.Then do the same in each direction.
• Go on all fours, fix the position of the elbows and knees.Take each leg to the side again and lift it up.Tighten your buttocks during the exercise.Make 50 such swings in each direction.
• Lie on your back with your legs bent and your feet flat on the floor.Place your hands on the floor with open palms.Lying on your shoulder blades, lift your lower body as high as possible, and press your buttocks strongly.Do at least 50 elevators.
• The exercise is done standing, it is recommended to use a ball.You need to squeeze it between your legs so it is about the hip level.It must be pressed with the inner thigh.Repeat the presses 100 times.You can also squat in this position.Also an effective workout for the hips.
• For the next exercise you need a chair.You have to kneel behind him.Hold the back of the chair with your hands, move your leg back as far as possible, do it 10 times and then to the side as well.Repeat with the other leg.You have to keep your back straight and tense your buttocks.
• Stand straight, with your back to the wall, press your shoulders, shoulder blades and hips against it.Squeeze your buttocks first slowly 10 times, then quickly the same number of times.Alternative slow and fast compressions.There are no restrictions on the number of repetitions.

Exercises to lose weight on legs and thighs

Slim and neat legs always look impressive, no matter what their owner dresses in. Exercises to lose weight on your legs and thighs will help them make them strong and beautiful.

You can warm up before these exercises with regular squats.

A set of exercises for women to lose weight in their legs:

• Sit on a flat surface such as a hard chair.Bend your legs and place a not too heavy object (book, dumbbell) on your knees.Slowly lift your knees and hold on to the chair with your hands.Makes 30-40 approaches.
• A chair helps again.Place your straight leg on the back of the chair.Place your hands on your belt.Support on the second stage.You have to squat on your supporting leg and keep the other as straight as possible.Do at least 20 squats on each leg.
• When you hold your hands on any firm object, for example, a cabinet that stands on one leg, take the other leg as far back as possible and lift it up and then to the side.Make 30 approaches on each leg.
• Standing straight, legs together, straightening the back and rising on the toes as high as possible and then slowly lower.You can make up to 50 elevators.
• Get up straight, put your feet together.Lift your legs at a time, bent at the knee.Spread your arms to the sides at the same time.To raise your leg, you must stay in this position for 15 seconds.Lift each leg 20-25 times.

The above effective exercises to lose weight on your thighs will easily help you return your legs to their past slimming!

It is necessary to take time for physical activity for any woman who does not want to carry extra pounds on her body.Home training for weight loss is suitable for women who do not have enough time to train in the gym.If you practice regularly, follow the recommendations and do it regularly, the effect will not take long to emerge.