Slimming workout for women at home.

Whatever it takes, weight loss and Sports Club there is a possibility? A good result can be reached at home. Must perform every day to a fat-burning exercises, the body weight loss and stick to a moderate diet.

Effective slimming exercise

I need to change for weight loss a sedentary lifestyle, your metabolism is most active retardant. Allot half an hour charging, and home exercise should start with the morning in the evening time. Any opportunity to use throughout the day for a physical burden. The rise in fat burning useful for a trip instead of the elevator, stairs, bedtime it's a much shorter walk. Exercise only provides the voice Nov corset, body slimming and health is essential to protect the aesthetic simple suggestions:

• Flour or bread rolls pastries and clean diet high.
• A pair or products for preparing the boil.
• Fruit and vegetables are rich in fibre.
• Not eat the last meal at least 2 hours a night sleep.
• Clean water to drink.

Not only for the body exercises for slimming and to keep in shape is a prerequisite. When creating the program, exercising at home you need to consider the purpose and problematic areas in health care status. Experienced trainer, fitness instructor and weight loss recommended exercises to strengthen the efficient use of Nov.

Spin

"Slope" forward and back movements to strengthen the most effective slimming. Nov examination for straightening the spine, regular rise, a "bridge". The wing and breeding information, improve blood circulation and trapeze diamond-shaped Nov, as well as the thin oil layer of the neck in the neck region. Exercise "Planck traction with dumbell" strongly burns fat due to the work the large back muscles, and the "boat" he's doing fine cellulite waist.

Chest

"Lying dumbbell bench presses to work" force, mass, Nov that makes it possible without loss slimming both types of fibers. Exercise "Sinav wall" so necessary to ensure that talented women to perform too many repeats-intensity fat-burning. Systematic execution of exercises "Dry bras" toned and the muscles that support the static load under Compression "palms" that will add the flexibility of the chest. Diet — a decisive factor slimming, breast, and contributes to the protection of the physical load, beautiful shape.

Foot

Body slimming foot examination for Nov used for the different variations of exercise "Squat". Excellent load-side lunges on the outer side of the foot. Exercise "Scissors" tightening the inner thighs or adductor ball burn fat intensely to his knees. Regular exercise "Bicycle" creates a thin region, careful consideration, and knee joints. Calf, standing or sitting, reduce swelling, and give relief to the tibia.

Hip

Stable knee up on a stool with the rise of treatment — an effective slimming exercise foot. "Short lunges" intentional load the hips, to prevent them definition. When necessary, special attention to the internal surface, the exercises you need to add "Plié-squat". You need an application for burning fat on the outer side of the thigh mahi foot side-by-side standing.

Hip

Exercise "deadlift" useful for almost all body muscles and improves the tone and gluteal Nov. Intensive slimming hip should be "the back of the lead foot" wide and lunges. "Undue expansion" — deadlifts deadlifts are a good alternative, does not exercise the knees and the quadriceps. "Gluteal bridge" is looking Nov in an effective way reduces the volume of the fat layer in the lower back and hips. Exercise "hip Walking" strengthens the pelvic floor muscles, and take into account the biceps, thighs.

El

"Push back" the edge of a chair or sofa for support, outstanding cargo space triceps, and under the arm with clean oil. Different options strengthens and tightens the muscles of the front group, which is a stretch of hand to shoulder. Exercise "Scissors" and "Rotation Crescent" burn the fat evenly to the surface by hand. "Bench press dumbbell up" business includes the triceps, trapezius and triangles, the shoulder creates a beautiful shape.

Wife

Ordinary "Twist" to exercise great business advantage and press the "Reverse twist" and provides a layer of clothing reduces fat strengthens the muscles of lower abdomen. "And oblique side twist" exercise and stress waist "Slope side" of the edges eliminates fat deposits. "Kick circular rotation," affecting the muscles in a comprehensive way Press. Doing exercise on a systematic basis necessary to take up a belly, "Vacuum".

Waist

A slim and attractive waist should be made "trunk twists-side" or "Mill" forced oblique abdominal muscles in an intense way shrink. Exercise "swivel foot lying on the floor" burns fat and strengthens the problem field active and press. "The bridge on the edge" and "Invigorating foot raking" the perfect sound coverage side muscles and slim waist.

Squats

Correct exercise performance must be put feet shoulder width by placing the knee in a single plane. Your back straight tobacco, idler, flat waist, arms, of neglect throughout the body. Download broke scapula, pelvis, breath and sit down. Flex hip is parallel with the ground, and the heel move the body's weight. Climb, remove the top by giving breath. Doing squats, you will need to check the key points:

• Showing forth the lower position of the knee for the foot.
• You can't sock.
• Forbidden upper back rounding and lower back.
• Lifting cannot take a knee.

Lunges

To put early exercise, the pelvis the width of the foot, then make a step forward in a seamless manner and may be seated. The load carried on the front leg, the other extrusion and plain socks. Spin smooth, natural deflection of the waist, Palms Hotel kemer. Cracking down on the working of the knee joint at an angle of 90°, and experiences an increasing burden, therefore, is important to prevent foot, knee socks lip. Giving up breath, and a study to put it at the side of the leg support.

Sinav

Sinav sinav directly from staging to the starting position shoulder-width position manually. The distance between the feet does not affect the country's push. To keep the body smooth, taut buttocks and abdominal muscles. Twisting his hands, a deep breath and touch boobs with sex. Lifting the body during breathing in a seamless manner. It is important that you exercise during the task:

• Obey pose palm at mid-chest level.
• To avoid stretch waist.
• Strong enough to prevent sagging reproductive right elbow and the butt.

"Jump."

Before you jump to avoid various injuries, warming the ankles and knee joints. To put it in the original position your feet together, your hands neglect throughout the body. Below the shoulders, the press of stretching, tobacco your back straight, flat and a little nervous. Explosive force, Nov thigh and the lower leg by pulling up the body to push out the foot. Terrain socks, a little bit of Spring Series.

Leg lift

Lie on your back and do the exercises required to firmly grip the waist, put a hand, throughout the body. Tap again and exhale the abdominal muscles effort place you raise me again insanely hip angle is 60°. At the top of your foot, 2 sec., neglect and inspiration without touching his heels to have sex. So it cannot be allocated to load, not to lower. Alternate leg lifts for a weak stomach should start with beginners and women.

"Scissors

Important: only a hard surface exercise. Lie on your back, flexible hips and to pull levers throughout the body. Put your hand under the hip, put the foot on the ground. By inhale, lift and pull the leg of the stocking. Tobacco abdominal muscles power of the foot on the ground at an angle of 30°-90°. Dilute first, on the side of the foot, then straight and cross.

"Twist"

Lie on your back, elbows behind head and a finger merge the genus castle party. For starters, let's get two hands on the chest. Flexible hips and piece of furniture in the sheep tibia. Exhale, twisting of the trunk and the pelvis, the shoulders tight. Must perform every day to a fat-burning exercises, the body weight loss and stick to a moderate diet. At the last position rounded spin and abdominal muscles is greatly reduced. You cannot drive an elbow strain, the neck and chin pressed to the chest. To return to the horizontal position of the body on the breath.

Hitch

Then it should load to normal heart rate, low heart rate, and stress, nervous system. Promoting rapid recovery after the rotation load and a hitch done correctly shortened muscles to their original state. That will increase flexibility and Nov bond stretching, improve blood circulation, eliminate toxins from the body and contribute in the body.

An effective cool-down should be made and the simple act of exercise:

• "Vertigo";
• Pressing the shoulder to the elbow;
• Pull the elbow behind;
• Reclining or tilt for the building;
• Pivot your hands behind your back;
• Streamers at the door;
• Exercise "Crescent" and "Cobra";
• Pull the foot before.

"Training program"

Monday

At the beginning of the week should be done in the exercise of power to strengthen the muscles, your body has been restored after a week. The first exercise you need to make 15 min. warming the body and prepare the muscles for next load active packages. 15 3 approaches to perform all the exercises again. Nov contains all of the basic training exercise groups:

• "Deep in the shuttle";
• "Comprehensive attack" — the specified number of repeats are made of each foot;
• "Planck traction with dumbell" — repeat for each arm to make 15;
• "Sinav";
• "Bench press dumbbell up";
• "With the dumbbell in hand flexion";
• "Twist";
• "Leg lift".

Suitable IP Load 3 times in order to perform a jump to the aerobic 60 sec. Any evening – 10 min. all the muscles stretching.

Tuesday

A day in a circular exercise, perform each exercise to 15 repetitions, alternately. 3 flats that need to be done per exercise. A field to prepare the next load, the heating time is running out to activate. Exercise is the main complex:

• "Plié-squats";
• "Sinav";
• "Gluteal bridge";
• "Superman";
• "Scissors";
• When jumping to 30 – fold.

You need to add this hitch to bring the frequency of the breathing exercises, heart rate returned to normal.

Wednesday

One day, aerobic power and load. You must perform 20 reps of each exercise 3 approach that includes basic training. Of course, the effectiveness of upcoming workout warm-up should include a rotating motion, large joints, and ligaments. The course of exercises is the result:

• "Squats" elevation hand in front of you;
• "Lead the back of the foot" to make 20 for each leg repeat;
• "Push back";
• "Hyperextension";
• "Bicycle".

Any evening — 5 minutes stretching the legs and back to keep the fat burning throughout the walk, such as 30-45 min.

Thursday

You need to do is exercise with an emphasis a problematic area. Create a short warming, rotational movements and a kick. Increase to 20 repetitions perform all the exercises a circle the fat burning effect of the rest between sets to 30 sec. 2 apartments per class, includes:

• "Comprehensive attack" – 20 repetitions each foot and make;
• "Wall sinav";
• "Gluteal bridge";
• "Extension" hands up easy with dumbbell;
• "Superman";
• "Since Mahi foot";
• "Twist";
• Jump rope – 30 sec.

During any evening by hand and foot to stretch the muscles, breathing exercises.

Friday

In practice, the maximum number of the rest of your life you must, Nov, all 2 approach to accomplish this exercise. To increase performance classes, warming supposed to open mahi, rotation, hands and feet, as well as tilt and swivel chassis. Each languages approach to 15 repetitions workout:

• "Short lunges – each to make a foot-15 repetitions;
• "Lead the back of the foot" to make 15 reps each leg;
• "The bridge";
• "Sinav";
• "On a raised floor" – 60 sec.
• "Contraction of the palms in front of the chest";
• "Twist";
• "Rotation foot – perform 15 repetitions to each side.

Any time in the evening to do 50 jumping when stretching the body.

Saturday

Insert the the study exercise exercise the problem areas. The lessons from the first section to perform the exercises alternately foot – 2 approach to 15 repetitions, then work your upper body in a similar way. Whether your abdominal exercises are performed separately. The running time warming up to the knee and incorporate with the rise of basic education:

• "Squats";
• "Lead the back of the foot";
• "The next move";
• "Gluteal bridge";
• First, the number of fields to 50 when jumping;
• "Dumbbell bench press";
• "Superman";
• "Sinav";
• "On a raised floor" – 60 sec.

To increase gerogianni Run, Jump Rope 2 times 60 sec. Hitch you should start with breathing exercises and stretching, leg.

Sunday

Nov for saving the day and throughout the walk you must load the active aerobic 60 min. hormonal processes to run before a cardio-abdominal exercises place according to two approaches:

• "Twist" – no more than once.
• "Bicycle" – 20 reps each leg.
• "Sideways" – and only 50 repetitions.

The daily exercise necessary to maintain weight loss and tone aesthetic, Nov, body, as well as strict compliance, diet and exercise was. Examine to observe and correct technique to avoid injury and home exercise program to improve efficiency.