The complex is right for the house to lose weight quickly. Shvidko throw off the vag in the minds of the home. How to train, to lose weight

In order to constantly improve your body in good shape, why should you go to the fitness club? More and more years ago, on the circuit of nutrition, it would be better, but today more and more people are encouraged to go on trips to the fitness center and choose fitness at home (right for losing weight in the minds of the home). As a rule, there are a few reasons for this:

First, save a penny. A subscription to a fitness club is not cheap.
In other words, saving time. Find a fitness club near your house, you still have to spend an hour on the road.
Thirdly, inventory availability. Everything you need to do fitness in your home minds, you can come to any place.
Fourth, the availability of information. On the Internet, you can easily know the right for losing weight, the complex for the home is too thin, but here is the return book. A lot of information on the topic of fitness is unreliable. Therefore, in this article, we consider effective methods for losing weight at home.

Complex of rights for home fitness

The basis of independent fitness programs should be established without tightness, and in gyms it is important to work out with additional weights (dumbbells, expanders, bodybars, etc.). As your method is to lose weight and improve your tone, you don’t have to beat up fashionable simulators, it’s enough to do enough in your home minds, the whiplash complex is right, it’s not only for fat loss, but it’s a big difference.

Doing fitness after a warm-up. The first five whilins are necessary to draw a great big and a haircut on a skipping rope. For them, the right to follow the knee at the swedish pace and sit down with the haircuts. It is important to win them over correctly: spread the legs of the killer and lower yourself at the crouch. Stegna with whomever is guilty, but straightened in parallel to the sublog. Move your feet and swipe, raise your hands, then turn again into a squat. After twenty streaks, you can count.

The rest of the p'yatikhvilinka is dedicated to the bag from the overlap of the p'yat, as well as to the twists on the press. In order to achieve the maximum effect, it is necessary to make a few repetitions. Sweep right with full amplitude.

Right on all groups of m'yaziv

The five-day complex is guilty of including the operation of all groups of m'yaziv. For a sharpening of the back, it is necessary to lift it up in the wall 10 times and in the middle of the foot 5 times. After that, the vikonati cost 2-3 hvilini, incrementally increasing the hour to five. Tsya is right miraculously lifting the lower abdomen and proprating the press. After the new one, twisting at the side of the ribs, like a bazhano win on the fitball. Make sure that the pelvis does not fall down, so as not to interfere with the pressure. Twisting is necessary to work for 15-20 repetitions.

Dali walk squatting 15-20 times and standing up. Zavdyaki їm you can zmіtsniti sіdnichny mіyaz and podkachati legs. Also, crustaceans are included in the whole complex, as it is necessary to win 20-25 times.

To check your hands, you need dumbbells with a weight of 1 kg. The persha is rightly directed to the biceps repair. Lіkti povinnі buti are pressed to the sides, the body is unruly. The point is to bend and straighten your hands. Vikonuvat 10-25 times.

Triceps zmіtsnyuєmo offensive rank: podnіmaєmo behind the head lowered hands and zginaєmo їx at the elbows. Such a right is vikonuemo 15 times.

How many times a day do you need to train?

In order to get rid of zavoi vaga, the body is guilty of spitting out more calories. Professional trainers recommend weight loss exercises at home five times a day, including strength training and cardio training.

Crimean fitness at home should be included in the program big on fresh air, exercise bikes, big roads, skiing, Nordic walking, swimming. Cardio training will help you lose weight and lift your figure.

How many hours do you need to train to achieve results?

We have already figured out that we will have two types of training: strength and cardio. The skin from them improves the concentration and zusil.

Cardio training can be done no less than 30 minutes and no more than a year. For example, 7 khvilin go to the rozminannya suglobiv, gave a stretch of 25 khvilin - more or less kadіovprav. For example, it is necessary to add five stretch marks. This is one of the options for conducting cardio training, but you can beat it to be any other. Remember that the minimum training hour is 30 minutes, the maximum is a year.

The power complex must be completed no less than 45 times and no more than no more than two years. An hour of repair between approaches and the right to lie down in your training program. The most common home complex of physical rights for weight loss includes repairs between repetitions of no more than 45 seconds, and among rights - no more than a few repetitions.

Inventory

In addition, the richness of your choice of sports equipment, the full value of your training program. At home minds it is impossible to place a few pieces of exercise equipment in one day, so it is necessary to determine what kind of inventory you have to bring. If you chose as a cardio walk on the streets, swimming or walking, then you do not need to bathe an exercise bike and a jogging track. Instead of them, you can boldly distribute the possessions for law enforcement officers.

If you would like to conduct a fat burning workout at home, you need to buy a treadmill or an exercise bike. Prices for them, obviously, are not small, but a subscription to a fitness center will cost more. If you are not ready to invest a large sum on the road, you can buy a budget cardio simulator - a skipping rope. Koristuvannya vіd it is no less, lower vіd the big path, and the koshtuє out in the kіlka times cheaper. We’ve picked up a tool for cardio training, now let’s move on to strength training.

Physical right for losing weight in the home minds, krim cardio, mayut on the vazі offensive inventory:

Two dumbbells. More shortly, as the stench will be different, so that you can easily regulate the dodatkovu vag. The total weight of the skin dumbbells is no more than 5 kg.
Velcro tights. With them, physical right for a slim stomach, stegon will be richly effective.
Gum kilimok. Vin is needed for the right in the lying position, for example, for pumping the stomach ulcers.
Fitball. Be it a complex of the best rights for losing weight, you can’t do without taking it on some miraculous simulator. Vin is the great ball from the mіtsnoї gumi. It is necessary to choose the fitball in the fall due to your growth, otherwise there will be no effect in training.

How to put together a training program for doing fitness at home minds?

We already guessed that there are a lot of non-standard training programs on the Internet. In order to develop a good fitness program like a bad one, you learn how to put it together independently, you need to know a few principles, from which a program for home fitness is made up:

Before the training complex, the faults include bugato-repeated and static rights. The first ones are beaten 15 times in one pidkhid. Statistical right to straighten out the speed of the m'yazіv to prodovzh singing kіlkostі hour.
The skin group of m'yazіv should be trained once a day.
Vіdpochinok mizh rightly guilty of becoming troch more than two hvilin.
Changes between steps - no more than 45 seconds.

These are the main principles on which a good training program is based for doing fitness at home.

It should be noted that all strength training programs can be divided into two groups: circular training and split.

Circuit training

Physical exercises for weight loss in home minds can be carried out according to a circular system, so that without reason between rights. For example, your training score adds up to five right. You win over the first one to the right and immediately go to the next one (without a break), move on to the third, and so don’t hit all five yet. If you see 2-3 fines, then go one more time to the right. The training program can be folded from 3-5 kilos.

Yaki have the right to go in before the training stake?

Tse can be in the home minds, such as sitting, waving, vipadi, twisting and so on.

Split program

On the view of the circular training, the split-program transfers solutions between approaches. For which you need to viconate three times on the skin area and work 20 repetitions.

Back to you next vikonati one pidkhid right to the middle ground, then let's take 45 seconds and re-robiti pidkhid tsiєї right. After that, as you win three approaches, one is right, it is necessary to pause (repeat-two whilins) and continue. for the home) for the split-program we are going to direct you to support your sounds in tone. In order to get rid of the congestion of the vag, the program can be supplemented with cardio training. Forever remember about tse!

Pіdbivaєmo pіdbags

Now you know how to properly train your home workouts and how physically fit for losing weight in your home minds choose for a training program. Remember that it’s good to lie down in training less than 50%, the other half of the success is to lie down until the correct eating.

Svitlana Markova

Beauty is like a precious stone: why is it simpler, dearer than that!

Zmist

Far from being skin-friendly, you can get rid of zayvogo fat and grow your body with charisma, you can go for some important physical advantages and visceral starvation. Remaining with an unwritten approach can lead to the body of a person of a serious shoddy. An effective option for accomplishing the described tasks is simply right for losing weight, like a light complex, which allows you to activate an incoherent, albeit dry process of losing weight when you are victorious.

Basic right for weight loss

Before that, as a vikoristovuvaty clumsy right for thinning in the minds of the home, vrahuyte, that after such a diet, the vaga begins to step by step turn around. Sitting on a devil's diet, without adding up the scheme of training for the house, it will be impossible to reach the ideal figure! Without vikonannya, you are right to be accompanied by roaring, drowsiness and drowsiness.

Cardio right

The most effective method for losing weight and shaping the upper body is cardio training, the athlete sees sweat clearly. Voni is a whole complex of techniques that help to develop a health-improving character. Vіdmіnnim variant at tsomu vpadku may become easy gymnastics for weight loss. Explain like this:

An intensive complex for spalling fat deposits, which can be used on the uvazі trivalі occupied with the same ambitions without help. A viable option can be a bіg on a home big road, cycling.
Dance aerobics, krim cardio-vantage, improve the coordination of movements, put it on. For help, you can learn how to be better with your body.
Although there are no simulators at home, the simplest option is to run on the floor, streaks on the mountain.

Complex of law enforcement officers

Powerful rights are characterized by a strong tension of m'yazіv for small frivolity of ruhіv and low pliability. With their help, you can not only change your mind, but also get rid of depression. The power complex has the right to launch a kind of energy transformation mechanism in the minds. It is necessary to take care of both men and women to achieve the result regularly! For the cob, you can speed up the cym complex:

2-3 go sit down for 8-16 repetitions. For more excitement, speed up with dumbbells.
Lying on your back, bend your legs and begin to lift the upper part of your back, trying to reach your head to your knees. Having taken a breath for a few seconds, step by step turn to the cob position. Whack 3 times 8-20 repetitions.
"Chovnik". Lie on your back, put your hands down to the body, with which light do not lie on the bed. To deepen the deep breath, hush up the breath and raise the legs above the surface, leaving them even. Repeat a few times.
To the right "Burpy". Take the position to sit down, swipe your feet and gain vigilance in the logs. Turn around immediately at the turning point and see the yakomog more. Vicone 4 go 2 hvilini. A break between approaches - 1 whilin.

Forgive me and effectively right for losing weight

Vikoristovuyuchi just right for training, vrahuyte, what frequency, hour, intensity to lay down in the form of preparation for that age of the people. It is possible to reach the necessary effect and increase the garne body by borrowing 3 times per day. If you plan to beat them more often, then it’s possible that your body can’t be comprehended from one occupation to the next.

For slimming belly

The most problematic place for people who suffer for the sake of freedom, they live. In order to get rid of fat in the new and overcome the impersonal problems of health, it is necessary to speed up with a complex of special trainings. You have the right to do it properly, don’t lie, otherwise you can’t work out the ideal waist. It is important when you eat a diet, in which you can eat less fat. The most effective remedies for losing weight in the abdomen:

Pidyom nig

Lie down on a bed, lift your legs; Stretching the press, pulling the quilts out of the surface (lifting the stench is due), pull yourself up on two sides and turn to the cob position.

Problyayutsya m'yazi lower pressure. Number of repetitions - 10 times, 2 times.

Belly vacuum

In the position lying on the back, bending the legs and raising the tightness of the eyes, pulling the life out of the susilla; Keep alive at such a station for about 15 s. When vikonannі opratsovuyutsya transverse m'yazi presa. Number of repetitions - 3-4 times a day.

Progin from bent knees

Get up on your knees, having put your lectures on the pidlog; start winding the knee on the surface, stretching into three rahunks, after which turn to the cob position. Krim m'yazіv presa, zadіyanі so m'yazi back. You need to work two times 10 times.

For sitting that stegon

The owe of the mother’s sidnits oupklu the conciliatory form and buti lifted. With whom, you can’t have a movie about cellulite. Competently chosen scheme and regularity to take additional ordering, be it a figure. Golovne - broadly want to change yourself! It is right to gain respect on such an easy way, as if to help you quickly reach the set goal.

Right #1:

The name is a classic squat.
How to win - squat on the breath, pulling the pelvis back until quiet feast, until the knee reaches 90 degrees; turn to the visible position.
Number of repetitions - 2-3 times up to 8-16 repetitions.

Right #2:

The name is a style.
How to vikonuvati - the essence of vikonannya lies in the fact that a person is nachebto sitting on a chair, hanging at his own hand.
Yaki m'yazi problyayutsya - side m'yazi that stegna.
A lot of repetitions - try to reach the ideal position of 90 degrees under the knees, because the first time you are unlikely to get into it.

Right #3:

Name - mist.
Yak vikonuvati - lie on your back, bend your legs; the valleys can marvel down; put your feet so that the tips of your fingers on your hands could stick around their heels; to inhale the sides and lift the pelvis; in vidihu smoothly go down.
Yaki m'yazi opratsovitsya - side m'yazi, stegna.
Number of repetitions - 10 times.

For slimming hands

The skin on the hands can sag for an hour, which looks even more unaesthetic. Having spared the cellulite on the seats, raising your life, you will not look perfect, as you will not attach the necessary respect to the shoulders and front shoulders. Їхнє зміцнення in domestic minds є not so important right now. Change to tsoma on the basis of the offensive training complex.

Right #1:

The name is the bending of hands.
How to win - put your feet shoulder-width apart, trochs bent at the knees; properly raise your hands with dumbbells, step by step squeezing them at the elbows.
Yakі m'yazi opratsovuetsya - biceps.
Number of repetitions - 15 times.

Right #2:

The name is the bending of hands 2.
How to vikonuvat - raise your hand above your head, taking a dumbbell in front, after which you raise your arm forward; Then, bend down properly and unfold your hand at the back of your head.
Yaki m'yazi to work out - triceps.
Number of repetitions - 15 times.

Right #3:

The name is zvichayní vіdzhimannya.
How to win - to take the position of "lying emphasis"; start at a slower pace, lowering yourself even lower.
Yakі m'yazi problyayutsya - m'yazi hands and breasts.
The number of repetitions - 20 times from stepwise progression of the plank.

Sorry, right yoga for weight loss

It’s easy to lose weight, take it from yoga, obov’yazkovo put on a kilimok or carpet. You need to pick them up on an empty slug! Among the poses that are victorious for lowering the vag are standing, relaxing, inverted, frail, twisted. One of the simplest rights is "Uttanasana". For yoga, it is necessary to simply stand straight, raise your hands uphill and begin to gradually lower yourself down behind your hands, trying to touch your knees with your head. It is recommended to go in for yoga under the supervision of an experienced mentor!

Discuss

Easy and effective complexes are right for losing weight at home for women and people

In our time, a number of people are constantly growing, as if they are suffering in the name of the enemy. Tse s modern way of life, snacks on the run, sedentary work. And mothers are healthy and beautiful body everyone wants. That’s why we’ve given you the right to lose weight, so that they can help you get rid of wicked kilos.

Understand that you have the right to win the best and the most effective, but continue to eat incorrectly, then you can’t think about the result. That’s why it’s time to eat hamburgers and chocolates, and we’ll switch to a healthy meal.

Why start losing weight?

Having taken the rest of the decision, lose weight, richly someone does not understand, like a little.

Please, why varto start:

First, let's switch to the right one and a low-calorie diet.
In a different way vyznaєmosya, de mi occupied, at the gym at home. Don’t check the type of “goydalka” especially short, because people go to the gym not to gain fat, but to gain muck. If you sign up for a job, then the best choice is to become cross-fit or cardio training. In domestic minds, it is also possible to throw off the zayva vaga, moreover, without cost.
Thirdly, it is necessary to appoint an hour of training and tse regularly. You can't be fooled by the visible results.
Fourth and more headily, understand, now you can lose weight. Put a meta and go to it, and the same name will not get the results.

How often do you need to work out for a quick weight loss?

At the third paragraph of the front section, it is said that it is necessary to count the amount of training for the day. It is really enough to reach the rules of the golden mean.

Exercising too much too much is not good, for those who already have a lot of strength and energy, which can lead to a loss of weight. Busy two-chotiri times for a day to become the best option.

Axis zrazkova scheme of training for tyzhden:

Busy girls for the day. It is necessary for me to write for all one hundred views. The hour of sports training may become approximately the second year.
Chotiri training for the week. Neobov'yazkovo zavzhd' reports of the great zusils. Watching all right for a hot hour thirty or forty five minutes, the intensity of watching is not great.
Three activities per day will be the best choice. Pratsyuvati will be necessary to do as well, but not to the full extent. Training mayut trivati no less than a year.

It’s not necessary to do more than chotirokh once, for the one who quickly sips to lose weight. It can also be blamed on various changes in the heart and other organs of the body through those that the body invisibly passes from the energy-saving regime to a large number of intensive rights.

Basic rules of diet for weight loss

In order to achieve a healthy weight loss process and without having a bad health, follow these basic rules:

I'll need to relocate not only all the time I can eat the wrong way, but also all the alcohol. to the fact that wine is not the main reason for the congestion of the vag in the suspіlstі.
It is necessary to milk often, but in small portions. Tse speed up the process of pickling, and calories go richer.
Drink plenty of water. It helps to cleanse the body from shkidlivih speeches. Krіm tsgogo, through often ryasnі drink, significantly reduced appetite.
Remove clothes and shoes And do not eat less than three years before bedtime.

Basic rules for training and rights

You have the right to win, it is necessary to follow the singing rules:

Warm-up before rights

In fact, the complex is right for a warm-up, but it can be an invisible part of training, even if you don’t play m'yazi and stink, you can be injured.

Use two types of warm-ups: rozіgіv that stretching m'yazіv. Moreover, it is necessary for the heart to work roses. The axis of a small list is right, as it is necessary to win over skin activities for weight loss.

Right to play the m'yaziv

Qi have the right to direct them to those who need to prepare the body before training:

Set to stretch

It is necessary to win, so as not to stretch out and tear the m'yazi for an hour to take:

Right for slimming all parts of the body

After you have completed the warm-up, you can proceed to a non-intermediate training, straightened out on a shvidka, by spalling the calories of problem areas. At the process, it is necessary to take the right to win the right to all groups of m'yaziv.

Slimming belly

Slimming of the sides

Slim fit

Slim stegon

Slimming Nig

Hand slimming

The skin from rehabilitated is right for losing weight, you can repeat a few times. Golovnya, that the number of arrivals was not more than three. So for losing weight, you should do yoga. Too many, who are thinner for the help of yoga, leave more positive feedback for themselves.

Proper eating

Obviously, training for weight loss will become a waste of time, as if to destroy the foundations of proper eating. Do not obov'yazkovo obzhuvaty yourself at їzhi povnistyu.

It is enough to win such vimogi:

The main reason is proteins, which give energy without adding fat. Apply a protein bowl: eggs, fish, cheese, chicken breast. Carbohydrates can also be drunk in a regular light diet, but think about what you need more carbohydrates. An example of more carbohydrates: wheatgrass and other kinds of porridge.
I will eat all kinds of zukerki, buns, cakes, malts, chips and fast food in my diet.
Stop living white bread. About buns and move buti can not.
Surround a lot of zucru and salt in a hedgehog. Silly water in the body, which is not necessary for us, and tsukor is the butt of empty calories, we take away our energy, but we don’t have energy.
You can eat all kinds of vegetables and fruits for grapes of bananas and grapes, shards of stink to avenge the great amount of glucose.
Celer is a reducing fat-burning product.

Remember that weight loss is a combination of two warehouses: exercise and diet. Sob the string of the figure and tidy up the weight with kilograms, do not lose the physical ambition.

Nasamkinets wanted to guess that with slender smut - bazhannya. If people or women are destined to lose weight, then the stench of obov'yazkovo vykonuvatimut usі rules and reach bagan skhudnennia. Do not break the rules of eating, train and get right, strictly following the plan, and you will achieve everything.

Dosi not vshukhayut superechki about those that are effective: cardio and strength training. Last day Effects of aerobic and/or resistance training on body masses and ice masses in the field of adults Leslie H. Willis and her colleagues from Duke University showed that it is possible to combine better.

The participants, who had less cardio, consumed more fat. Ale people, like they did cardio with strength training, not only lost weight, but also gained a lot of weight.

The success of combined training confirms the results. 12 years aerobic, restoration or combination of exercise training on cardiovascular risk factors in overweight and obese in randomized trial Suleen Ho from Curtin University in Australia. 12 types of combined workouts helped to reduce the weight and the amount of fat in the body effectively, lower the cardio and strength right.

Come out, for the maximum effect you need to win cardio and strength right.

First energy-vitrate, then others pump the mucus and for the rahunok of the sour borg to help spit out calories not only for training, but also after it.

Lifehacker knows the most energy efficient right for combined training. Let's take a look at the options for which you need to possess: barbell, weights, rope, stuffing ball, and then let's move on to fat-burning rights from a damp vaga.

Get in control

1. Trasteri

Qiu was rightfully in the middle of hell. You squat on your back with a barbell on your chest, and then, without stumbling, work the push press. It’s not possible to collapse properly: you will spend your speed and inertia and you will need an additional support, so that you can lift the bar uphill. That is why the trasters win even more intensely and soak up the sea of energy.

Trasteri are good at navantazhuyut quilts on the side, shoulders and back. Also, the robot gets m'yazi press.

Take such a vag, so that you can viconate 10 trasters without a groove, and even better - increase them in the interval of training, and you will know that you were born into the world.

2. Suspension with a rope

Last day Metabolic Cost of Rope Training Charles J. Fountaine from the University of Minnesota at Duluth showed that a 10-minute workout with two ropes allows you to burn 111.5 kcal - about twice as much, less than a half hour. The participants of the experiment twirled the vertical whistle of two with their hands for 15 seconds, and then they held it for 45 seconds. І so 10 times.

Under the hour of tsієї, the widest m'yazi of the back and front deltas are rightly navantazhuyutsya, like synergy, the back deltas and trapezium protrude. Otzhe, it’s right, as it helps to increase the intake of calories, and it’s good to nurture the entire upper body. Also, the quadriceps and sides of the robot are lit up, and the press and back extensions stabilize the body.

In this video, they show right with the rope, zokrema under the wind.

Try to repeat Fountain's experiment and work it out 10 times for 15 seconds. More importantly, change the hour to 10 seconds. It is also possible to add up the interval training with different rights from the rope, shown in the video.

3. Throws stuffed ball against the wall

The throws of the ball at the wall are predicted by the trasters. On the back, you go to the squat, then you straighten up, and then, instead of the bench press, you throw the ball against the wall. Tsya to the right opratsovuє kvadritseps and sidnitsa, shoulders, back, trapezium, m'yazi bark.

Throws of the ball need to be increased with high intensity, and the aiming can be scaled, increasing the weight of the ball and adjusting the height, as you can increase it.

Work 2-3 times, go 20-25 times, or increase the throws in the training interval. For example, throw a ball for 30 seconds, and decide to kill the burp, and so doti, the docks do not get 100 kicks.

4. Rivok Giri

In September 2010, the American Council for Physical Rights ACE published the results of the study Exclusive ACE research examines the fitness benefits of kettlebells, which shows how many calories you can burn for additional weight gain

The last six rivks were counted in 15 seconds, and then they were counted for 15 seconds. I so 20 khvilin. The participants burned 13.6 kcal per whilin with the aerobic route, and 6.6 kcal with the anaerobic route. Get out 20.2 kcal per piece and 404 kcal per 20 pieces!

A crimson of a strong spitting of calories, a row of weights of the korisny for pumping the back and nig, a zmіtsnennya wrist that grip strength. It is right to develop vitrivality and flexibility, train the coordination of movements.

To burn more calories, take five and hit three stakes of 15 repetitions of the skin of them with 30-second breaks between the right.

Right out of the vlasnoy vaga

1. Jump rope

Under the hour of stribkіv through a skipping rope, m'yazi nіg, triceps and chest m'yazi are practiced. Right can burn from 700 to 1000 kcal per year, fallow in intensity. 20 streaks of stribkiv through a skipping rope with energy vitrate dorivnyu 45 squills of a calm big.

On the vіdmіnu vіd bіgu, the haircuts are less likely to hit the knees, the shards you land on hurt legs. Tse dodatkovy plus for people іz zayvoyu vagoy.

You can start your training with jump ropes: haircuts will help you to build a good body for the next right. Then set a timer and take 45 seconds for the average pace, and then 15 seconds for the speedy one. Fix the note and repeat it nine more times.

If you want to burn even more calories, learn to shave. The axis is a good scheme for learning:

two single haircuts, one underwire - repeat 10 times;
two single, two subways - 10 times;
two singles, three subways - 10 times and so on.

If you already know how to win underwire, try Jennie's benchmark. Work on the back of 50 lower streaks and under the body (from the lying position), then 40, 30, 20 and 10. All the same for an hour and without interruption for recovery.

So you can improve your training by adding more rights with a skipping rope. You will know 50 options for different levels of training at.

2. Burpee

High-intensity training with burpee is used from 8 to 14 kcal per whilin. Tobto, roblyachi berpi, you can burn 280 kcal for 20 whips. So you can make it right by adding haircuts to the box, re-stripping the neck, pulling it up.

You can look at the technique of vikonannya berpі in. Axis of kіlka options for training:

Skhіdnі go berpі for newcomers. Vickonite 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 berpі z vіdpochinkom for the whilin between approaches.
100 burpees. Vicone 100 berpі, pay for the need.
Two hvilini berpi (for those who are stuck out). Set a timer and save more money for two days. Keep in mind that the technique did not suffer: stick with your chest and buckles, at the top point wind up on the ground.

3. Right "Skelolaz"

Take the emphasis lying down and bend the knees along the cheeks, bend them up to the breasts. The climber wins fast, but when he does, the pelvis and back are hard fixed.

It is right to pump well the press and m'yazi-zginachi stegna, and the intensity of the heat increases the amount of calories. Fallow in vіd vaga, you can spend vіd 8 to 12 kcal per piece.

Obviously, you won't be able to win "Skelolaz" 10-20 minutes of sleep. Try yoga with less rights in interval training. For example, 20 “Skelolaz” strips, 10 jumps (possible with a ring), 20 “Jumping Jack” strips, 15 squats. Vickonite 3-5 kilos, breaks between stakes - 30 seconds.

You can also work "Skelolaz" for the Tabata protocol: 20 seconds of active viking, 10 seconds of repair. Kіlkіst kіl - for self-esteem.

4. Admission to the distribution

Sitting without a barbell and dumbbells is important to call effective rights. The second on the right is the squat for the distribution. You have the right to go to the sitting room, and go uphill with a streak. For the right, it becomes richer and more intense, and you spend more calories.

Whack three times 20-30 times. And so, you won’t have a chance to stribati for a long time, first of all, you’re good at arranging m’yazi nig.

Yak vikonuvati right without possession

Sob right with the power of the vaga helped to lose weight, there can be intense and trival. It seems simpler, as if you work 20 squats, and then you spend five minutes, you, obviously, zmіtsnit m'yazi, but do not burn a lot of calories.

Therefore, beat right with a high intensity, and even more briefly - turn them on at the interval training with a singing number of steps between the approaches - from 10 seconds to one whilin. So you will save your high pulse by stretching your exercise and burn more calories.

In addition, remember that everyday training will not help you lose weight, so you don’t look at your food. Go right with your diet, and you will see the first results without a hitch.

The problem of zayvoї vaga є actual for today. People and women are constantly rolling themselves with roaring days and hungry diets, but tidy up the centimeters from the waist and not go out. Blaming nutrition - why is there little people, but with whom is not thin? It was brought to light that the most effective diet will not give a reliable result, as it is necessary to avoid minimal physical efforts. Right for a quick weight loss in home minds - take the whole complex, win some kind of skin strength. A simple plan for training at the right eating habits is to allow us to lose weight in such a manner that we won’t turn back.

Planning training

The training plan is necessary to be carried out depending on the mass of the body, with a strong obesity, high physical pressure is impossible, for a great overweight mass, it is possible to increase the pressure on the body to normal levels.

For which it is necessary to expand the weight index of the body, the weight of the body (in kilograms), subdivision by the square of the height (in meters). The optimal figure for women is 21, for men - 23, the normal figure for any state is not guilty of overestimating 25.

Start going in for sports next 3-4 workouts for a week to lose weight 45-60 pounds at a time. Effective training due to aerobic exercise (big, exercise bike) 2 times per week and 2 times strength training (on the press, sitting and others, described here).

With a normal body weight index, it is necessary to bring the intensity to the amount of damage and income described in the article. With the supra-world mass of the body, up to half of the total amount of water, the complex can be started to be overwhelmed in a month. With obesity, it is more likely to train at the gym, and not at home; Such a time needs a constant care of a professional doctor and a coach.

Basic rules for weight loss training at home

Like and for any physical vanity, in order to achieve a good result, it is necessary to take into account the basic rules of vikonnanny rights:

Periodicity to take maybe two to four times a day.
The smallest quantity will not give the necessary effect, it will become more stress for the body.
Begin the next step with the minimum, step by step, to take the most periodicity.
Under the hour of the training process, it is not recommended to break it.
Usі complexes slіd vykonuvati smoothly and flawlessly.
Follow the recommendations for an hour of the training process.
For weight loss, the ideal hour to take is 40 - 45 minutes. With whom it is important to designate what it is categorically impossible to start with trivalih.
Start more quickly from a ten-point complex, adding to the new one 5-10 quilins per day, until you reach 40-45 quilins.
Revisit recommendations parameter is also not next.
Superfluous ambitions can lead to various ailments and serious changes in the robotic organism.
Wipe the skin right and follow it correctly, clearly following the descriptions of the instructions.
Even more often than not, newcomers forget about the technique of vikonannya, but at the same time lay the end result.
It is important to follow the cym, the shards often start the body in the simplest ways, like a person who has not gone in for sports before.

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We aim the butt on the basis of pumping the press

For the vikonannya, the person has the right to lie down, put his hands behind his head, then bend his legs in knees and push his feet on the floor.
In vidikha, the person lifts the tulub and pulls it up to the nig, trimming the tongue evenly, in the breath turns to the cob position.

Even more richly someone, vykonuyuchi tsyu rightly, forget about the need to strain the m'yazi press, for an hour to rush to see.

If you forget about this detail, then you can make 200 passes per day and not reach the desired result.

Whether it’s training, it’s important to start with a warm-up.

Tse dopomozhe rosіgrіti m'yazi, without traumatizing the hour of training.

The warm-up can be replaced with a big puffball, which is recommended to do in the fresh air.

Forgive me right for pochatkіvtsіv

People who can do their best to take up fitness, are guilty of simple rights, to help the body step by step call to vanity. The optimal trivality of training for beginners is 20 minutes. All the ruhi must be taken care of without haste, without squeezing the tights. If the desire is insufficient, then it is possible to put on small tights with a weight of up to 1 kg. Find out more about how to correctly win the tights for them.

Be it as a workout, you can start with a warm-up. A warm-up for beginners includes the feet: smooth head wrap (10-15 times), straight arms forward and backward (10-15 times), body (8-12 times), pelvis (8-12 times), knee (10-15 times) times), haircuts at home (10-15 times). P'yatikhvilinna warm-up gets the body to the main block right and helps to heal injuries.

A complex for beginners, which will help you to lose weight, including the right foot (number of repetitions - 15-20 times):

Napіvprisіdannya: neglibokі sіdannya z one-hour sightings of straight arms in advance.
Vipadi: alternate forward with the left and right foot. It is important: how many times a day of vipadu may bend under a straight cut.
Squat-please: put your feet on the width of your shoulders, turn the scarves sideways, work more squatting on 3 rahunki, after which you do not hurry up.
Spoken v_dzhimannya: take an emphasis on the pdlozі, leaning on the knees and dolons, vіdzhimatisya at a decent pace. At the right, you can’t bend your back and lift your head uphill, you’re guilty of collapsing with less hands. If you feel discomfort in the knees, then put a small pillow under them or a towel.
Right for the press: stand on your back, bend your legs in the knees, bring your hands to the waist, raise your shoulders in sight, lower yourself in the breath. When pіdёmі not sіd vityagati shyu, povinnі podnіmatisya less shoulders - for rahunok tension cherevnyh m'yazіv.
Lift the seat: stand on the back, bend the legs in the knees, pull the body of the arm, lift the seat, work the swedes with the seats uphill and down. When pіdyomі slid as much as possible to squeeze m'yazi sіdnits.

Suggestions are right for beginners to help in total for 20 minutes of employment to give a good boost to all “problem” zones: legs, hips, arms and shoulders, abs. Under the busy hour, you can work a small break, but no more than 5 minutes. Complete the training with a light stretching: sit on the pad with wide-open legs; unhurriedly stretch the body forward, left-handed, right-handed.

Right for thin weight loss in home minds for the minds

Living is one of the most problematic areas, the most fatty deposits accumulate here. Pozbutisya folds and sagging shkіri do not help the diet. Pіdkachati pres i know garni zhivіt - zavdannya, z yakim vporayutsya regular training. Prote the result is not a varto check for a few days. Tse copy of the robot, yak zgodom obov'yazkovo give a good result.

The most effective remedy for stomach ulcers

1. "Twisting"

It is rightly directed to the operation of the m'yazіv of the abdominal press, the smut ce vykonuvat yoga with a small amplitude. It is necessary to lie down on a bed and press hard with your back to the new one. Legs are straight on all sides, legs bend in knees. To fight deeply in the breath, at once the head and shoulder blades are lifted, in sight we turn at the outer position. Quantity of arrivals - 10-15 pershі kіlka days, then we'll get offal.

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2. Right with style

It is necessary to sit on the wall, with your hands to cling to the new one. Legs are twisted in front of you. Quite stink stink in the kolіnah and stretch at the bіk tulub. Let's try to see and the legs turn at the outer position. Quantity of arrivals - 15.

The video is right for a thin weight loss

The most effective right for m'yazіv nіg

Zvedennya that razvednya nіg. Lie with your back on the bed, put your hands on the bed, lift your straight legs up the hill. Call and open up the feet of the dead. Repeat this right ten times.

1. Sit down on your knees. Stretch your arms forward, standing on your knees. Now sit on the leather seat, exhaling the dead body. Rightly beat the speed, so as not to waste jealousy.

2. Sit down sumo. Standing in position, spreading your legs shoulder-width apart, turn your feet and the knee of the name. Squat properly, so you can see, how to practice m'yazi both stegon. Treat yourself at the drink of the yakomoga for a long time. Then try to turn smoothly at the outward position.

3. Leg swings. Lie on your back and bend the lower leg of the knee, carry it forward. With a straight upper leg, work uphill with a great amplitude, trying to collapse as a bigger yakomog. Then turn it over to the next side and repeat with the other foot. Tsya is right to help correct and pump up the shape of the inner part of the stegon.

You can hit your feet right with a gumkoy, as shown in the little one, which will significantly improve the results:

Get it right for a swedish slimming in home minds for stegon

1. Outside the station - horizontal. Hands need to be loosened on the seats, the legs should be tied to the tongue, but equal. Fully lift the legs up to the illumination of a straight kuta with a toe, move and move back 10 times.

2. Outside camp - standing. Legs need to be spread out wider behind the shoulders, and the scarpets should be placed on all sides. Now carefully squat the seat, so that the quilting and the seats are strained. Quantity of departures - 10.

3. Outside position - lying on the boots, the head spirals onto the arm. One foot is raised on the back of the mountain, then it is necessary to lie down on the next bik and vikonate right with the other foot. Number of passes - 10 per skin side.

Core information for weight loss

Zatrimka - rightly finish right

Step by step, for help, nahiliv, wraparound ruhіv at the crooked hands, nіg, reduce the intensity of physical rights. Zatrimka to spread the blood progressively along the body, and the stasis of blood is not safe for varicose veins. To reduce the chances to play sports, walk around the house, take a walk in the street.