A set of free weight loss for every day

An ideal figure is not created in five minutes;Delgadeness is achieved by dietary restrictions and constant body training.

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

Exercises to lose weight for women.

Beautiful and toned arms are the result of intense training.It is better to start with a slight heating of the arms and only then move on to the training of the main force.What are some exercises to lose weight in the arms?

Heating

The exercises to lose weight in women necessarily include several types of rotations.First you must raise your arms, extend them to the sides and place them parallel to the ground.Move your hands to you 20 times and then go away by moving them away the same number of times.Without changing position, double the elbows and gy them in different directions 20 times.Turn with straight arms, as with the "wings of one mill", in one sense and in the other, make 20 rotations in each.

Basic exercises

To do them you will need to take small dumbbells.In all exercises, the feet are shoulder-width apart.

• Raise your arms with dumbbells forward, put them in front of you, then take them to the sides and handle them slowly.Repeat 15 to 20 times.
• Lowering the arms with dumbbells along the body, gy them with the palms forward.Double the elbows and lift the dumbbells.Repeat as many times as in the first exercise.
• Holding dumbbells, double the elbows to form a right angle.Slowly lift your arms folded until the elbows are at the level of the shoulders.And also slow them slowly and gently to its original position.You can do 15 or more of these exercises.
• Place your hands with dumbbells at chest height so that they touch each other.Slowly extend your arms to the sides, straightening your elbows.Then lift it up, lower it forward and press it to your chest.Do this at least 10 times.

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

Exercises to lose abdominal fat at home.

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

Home exercises to lose weight in the abdomen and sides:

• Sit on the floor with your feet resting on a stable object.For this you can use a bed, a large armchair or a sofa.You should put your hands behind your head, bring them together and lean forward, left and right.Do push-ups at least 20 times.
• Lie on your back, raise your legs straight about 30 degrees.As you exhale, carefully raise them a little higher, as you inhale, lower your legs to the floor, but do not touch it.The hands rest on the floor along the body and do not leave it when moving.To start, between 20 and 30 approaches will be enough;in a week you need to increase the number to 50 pieces.
• Still lying 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.Raise your upper body to about 45 degrees off the floor and lower your back as gently as possible.Make at least 30 approaches.
• Continuing to lie in the same position, lower your legs, bent at the knees, first to the side and place them on the floor.It should turn out that the body is straight and the legs and hips are at the sides.In this twisted position, pump your abs 20 to 25 times.Then turn your legs in the other direction and repeat all the steps.
• Supine position.You must rise on your elbows and fix your posture.Do the scissors exercise with your legs straight.The press should be as tense as possible and feel good.Do it 40 to 50 times.
• Lying upside down, stretch your legs and place your arms along the body.Slowly lift your legs and straight arms, as well as the shoulders and the upper back.The lumbar area and buttocks must rest on the ground.Abdominals should tense as much as possible, turning them when exhaling.Just repeat 30 times.

The exercises to lose weight in the abdomen and sides will not be easy;On the contrary, they may seem very complicated, but to achieve your goal you must do everything necessary.A series of exercises to lose abdominal fat in women can be done entirely at home.

Broken buttocks and thighs.

In every weight loss workout for women, a lot of time should be devoted to the hips and buttocks - one of the most problematic areas that do not want to lose weight on their own.To give them elasticity, it is necessary to make sufficient effort.The complex is very simple, it can be easily done at home using household items.

• Heating.It can be done by doing 30 squats or the same number of push-ups in different directions.After warming up, you can start doing the main complex.
• In a standing position, with your feet slightly wider than your shoulders, do half squats.Make sure you don't do it at a fast pace and only with your back straight.This is important.Do squats while exhaling.Repeat at least 30 times.
• It is thrown forward and to the sides.First with the right foot, then with the left.Place your leg very far forward, bend your knee and keep the other straight.Sit 15 times.Repeat the same with the second section.Then do the same in each direction.
• Put on all fours, fix the position on elbows and knees.In turn, carry each leg to the side and raise it.Tighten the buttocks during exercise.Make 50 of these changes in each direction.
• Lie on your back with your legs bent and feet flat on the floor.Place your hands on the floor with palms open.Lying on your shoulder blades, raise your lower body as high as possible, squeezing your glutes tightly.Do at least 50 lifts.
• The exercise is done standing, it is recommended to use a ball.You should squeeze it between your legs so that it is approximately at hip level.It should be squeezed with the inner part of the thigh.Repeat the presses 100 times.You can also squat in this position.It is also an effective exercise for the hips.
• For the next exercise you will need a chair.You have to kneel behind him.Holding the back of the chair with your hands, move your leg back as far as possible, do it 10 times and then also to the side.Repeat with the second section.You must keep your back straight and tense your glutes.
• Stop evenly, with your back against the wall, pressing your shoulders, shoulder blades and hips towards it.Existenta the buttocks at the beginning 10 times, then quickly so many times.Alternate slow and fast compressions.There are no restrictions on the number of repetitions.

Exercises for weight and wool weight loss

Thin and ordered legs are always spectacular, regardless of what their lover looks.The exercises to lose legs and weight lanes will help make them strong and beautiful.

You can knead in front of these exercises using ordinary squats.

A set of exercises for a woman to lose weight:

• Sit on a flat surface, for example, in a hard chair.Fold your legs and put your knees not too heavy (book, dumbbell).Slowly he raises his knees, hold the chair with his hands.Make 30–40 approaches.
• A chair will help again.Place one leg straight over the back of the chair.Place your hands on the belt.Support in the second leg.It is necessary to squat on the supporting leg, keeping the second as straight as possible.At least 20 squats are done on each leg.
• Holding your hands for any fixed object, for example, a wardrobe, standing on one leg, take the second leg as far back as possible and lift it, then to the side.For each leg do 30 approaches.
• Standing evenly, legs together, straighten your back and rise on your toes as much as possible, then slowly lower yourself down.You can do up to 50 lifts.
• Put on straight, gather the legs.He lifts his legs in turn, leaning in the knee.At the same time, extend the hands to the sides.Raising your leg, you must stay in this position for 15 seconds.Lift every leg 20-25 times.

The previous effective exercises to lose weight Lyuscos easily help their legs to return the old harmony!

It is necessary for any woman who does not want to wear extra pounds on her body for physical activity.Home training for weight loss is suitable for women who do not have enough time to train in the gym.If you participate regularly, take actions in accordance with the recommendations and do it regularly, then the effect will not be forced for a long time.